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  • Health & Wellness
    and pain management including alternative treatments Fitness Nutrition Bodyweight Basics Using simple exercises to build muscle burn calories read more SEE ALL ARTICLES Gliding Through Winter Cross country skiing basics read more Yard Workout Shaping up without leaving home read more Taking Charge Drugs and Your Liver American College of Gastroenterology recently released new guidelines for practitioners read more SEE ALL ARTICLES Sleep Tight Getting a good night s rest

    Original URL path: http://www.hemaware.org/print/120 (2016-02-18)
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  • Using simple exercises to build muscle, burn calories | HemAware
    are comfortable for you As you adapt to your new workout you can vary it to make it more challenging says Heidi Purrington PT of the Hemophilia and Thrombosis Center at Phoenix Children s Hospital in Arizona For example if you re new to exercise you may need to start with functional exercises These include sit to stand reaching into cupboards stepping sideways along the counter in the kitchen or leaning forward and to the sides and back while sitting Your PT can help you decide how many to start with and what goals you should set For a simple exercise you can do every day Purrington recommends stand up sit downs With your hands at your sides sit in a chair stand up and then sit back down Repeat You can vary the difficulty by using a higher or lower chair not using your arms to help and increasing the number of repetitions you perform You can also use bodyweight exercises to improve your balance says Baumann Single leg stands involve lifting one foot bending your knee and holding your foot a few inches off and perpendicular to the floor for a half minute or so Once you feel comfortable doing them on a solid surface try standing on a pillow For a real challenge do them with your eyes closed You can even do single leg stands while brushing your teeth Modifying and adjusting Bodyweight exercises can also be modified to work around problem joints There are lots of ways to do strength training even if you have limitations says Baumann For instance if you like pushups but have bad elbows adjust how low you go or do them against the wall The same goes for how low you squat Go slowly when you get started Together with your PT plan when to take each exercise to the next level Too much too soon may cause an injury that knocks you out of commission If you have the time do a whole workout every other day Otherwise do a little bit of your routine every day dividing it into chunks of time that fit your schedule Try alternating between upper body exercises like shoulder shrugs lower body exercises such as squats and core exercises which include situps and planks says Baumann Work some variety into your workout That way you keep things interesting as you continue to challenge yourself Purrington shares pages of exercises with some of her patients She recommends they choose one or two exercises from each page for each session Just be sure to give each major muscle group at least a day between workouts Although bodyweight exercises require no special equipment you will need a good pair of shoes Running or cross training shoes provide joint support and prevent falls Also consider a yoga mat especially if you like to exercise outdoors or on a slippery hardwood floor Look for the first signs of progress in just a few weeks Soon you ll be

    Original URL path: http://www.hemaware.org/story/bodyweight-basics (2016-02-18)
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  • Gliding Through Winter | HemAware
    rest between your thumb and fingers Dress for success Dressing in layers is the secret to being comfortable while cross country skiing The base layer closest to your body should keep you warm and wick away sweat The ACSM recommends synthetics such as polypropylene and polyester Sheep don t shiver in the cold and neither should you Wool can maintain its thermal properties even when it s wet Funk says The middle layer should insulate and transport moisture away from the body so wear wool or a fleece vest A lightweight jacket that is wind and waterproof provides the best outer layer Ski pants not jeans are the best leg coverings Prevent heat loss from your head by wearing a fleece or wool hat that covers your ears Sunglasses with ultraviolet UV protection will keep the sun glare off the snow from interfering with your vision The condition of your hands and feet can make or break your ski trek Avoid wearing cotton socks because if you get wet then you can t dry out and you get chilled says Funk Instead wear wool or microfiber socks she says Gloves work best for gripping your poles but mittens keep your fingers warmer Bring an extra pair if your hands sweat or get wet Precautions and preparations Before hitting the trails do some warm ups You need to be stretching all of your lower extremity muscle groups your quads and hamstrings your calves and your gluteal muscles Funk says For your upper body stand with your arms raised overhead and feel the stretch in your upper back and arms she says Compared with downhill skiing cross country may look tame but it s not It is very demanding You absolutely should have your factor on the day you go Funk says And don t ski on terrain that is too difficult for you At a Nordic center with marked trails choose the green easy vs the blue or red which are moderate and difficult respectively A backpack is essential If I m going on an all day trip or a multiday trip where I might camp out I carry a bag with all of my supplies including factor Lobdell says Always carry water because you re going to be very thirsty Funk adds A first aid kit flashlight or headlamp hand warmers sunscreen and extra clothes come in handy When hunger hits high quality snacks are a must Your best bet is to have a combination of protein for endurance and carbs for energy says Funk Fruit and nuts granola and trail mix provide carbohydrates an energy bar packs protein Safe skiing According to the National Hemophilia Foundation s publication Playing It Safe Bleeding Disorders Sports and Exercise cross country skiing is rated a moderate risk sport With that in mind groomed trails are safer for new skiers If you have arthritic joints or balance issues stay on a flat surface without hills and simply walk on the skis says Funk

    Original URL path: http://www.hemaware.org/story/gliding-through-winter (2016-02-18)
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  • Sleep Tight | HemAware
    falling or staying asleep three or more nights a week for more than three months Insomnia can be primary or comorbid occurring with another medical condition AASM estimates about 10 of Americans have chronic insomnia Insomnia affects your thoughts and actions It impairs coordination reaction time memory and concentration People with insomnia have higher automobile accident rates and on the job complications says Roehrs They take more time off work due to illness Anger flare ups from sleep deprivation can harm relationships Insomnia affects an individual s whole life he says Studies show that sleeplessness can cause type 2 diabetes and promote weight gain People with sleep apnea periods when they stop breathing may be at risk for hypertension and cardiac disease The causes of insomnia range from sleep apnea and restless leg syndrome to illness stress and medications But a broken sleep homeostat is not among them says Roehrs When people with insomnia are experimentally deprived of sleep the next day they fall asleep just like regular sleepers he says The difference maker is the state of alertness A 2007 study in Sleep Medicine Clinics showed that insomnia results from hyperarousal not sleep loss Subjects in the study had increased skeletal muscle movements before and after sleep and a faster heart rate Electroencephalogram EEG readings revealed high frequency brain activity The neurotransmitters that reflect arousal cortisol and norepinephrine are elevated in people with insomnia Roehrs says Despite feeling fatigued when they try to lie down and sleep they re unable to A vicious circle For people with hemophilia painful bleeds and achy arthritic joints can make sleeping through the night impossible Because they re shifting positions it causes them to wake up because of the pain says Angela Lambing MSN NP C formerly with the Hemophilia and Thrombophilia Treatment Center Henry Ford Health System Then getting back to sleep can be a problem Studies show that people in chronic pain are lighter sleepers Microarousals or brief awakenings interfere with their deep sleep This phase of slow wave sleep is crucial for everyone says Ohayon Without it you re likely to be groggy and irritable the next day Too much pain affects your sleep And sleep has an influence on your sensitivity to pain Ohayon says It s a vicious circle Missing sleep night after night has a cumulative effect People cannot afford so many hours of sleep debt he adds Pain that causes sleep disturbance should be addressed For people with hemophilia and arthritis the consequences are serious if the pain lasts more than six months says Ohayon Pain is responsible for much of the depression we see in this kind of population Simple sleep solutions Sleep hygiene is a series of preparatory steps before bedtime that enhance your ability to fall asleep See sidebar Smart Bedtime Routine available in our free tablet app Critically important is a regular bedtime Roehrs says So is a routine reveille Both help maintain a regular sleep wake cycle Ambient light at night

    Original URL path: http://www.hemaware.org/story/sleep-tight (2016-02-18)
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  • Migraine Relief | HemAware
    It should be used after the migraine pain starts Users hold the TMS against the back of their heads while pressing a button to release magnetic energy which in turn stimulates the occipital cortex in the brain The device can be used daily to decrease or stop pain The device has some limitations For instance it should not be used in people with pacemakers or who have epilepsy Source FDA View the discussion thread Life Stages Infants Children Teens Young Adults Adults Aging Research Treatment Hemophilia A B von Willebrand Disease Rare Bleeding Disorders HIV Hepatitis C Surgery Transplants Researcher Profiles Health Wellness Fitness Nutrition Taking Charge Pain Management Parenting Family Parenting Family Hemaware Jr Women Women s Bleeding Disorders Carriers Watchdog Insurance Blood Safety Advocacy Community HemAware Blogs HemAware Videos HemAware Photos Chapters in Action Global Spotlight Community Voices En Español Related Most Viewed 1 Metal Allergies and Surgery 2 Brain Pain 3 Pain Management Strategies 4 Lifting the Covers on Alternative Pain Remedies 5 The Rx Factor The Pros and Cons of Infusion Devices Pumping Iron Head Bleeds and Hemophilia Dogs Priceless Contribution to Hemophilia Research Making Better Food Choices Think Again Music Therapy Used for Pain Management

    Original URL path: http://www.hemaware.org/story/migraine-relief (2016-02-18)
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  • Kidney Stone Solutions | HemAware
    back flank or stomach from a stuck stone or one on the move I felt nauseous and had vomiting the real nasty stuff Marcella says recalling the pain from a stone in transit Chills and fever can also come along for the ride Pain while urinating and blood in the urine are other symptoms Bleeding is fairly typical of a kidney stone says Miller Someone with hemophilia will notice the bleeding That s true for Marcella who s had four kidney stones since he was 19 The way I found out about the first one was I had hematuria or blood in the urine Help is on the way Wavebreakmedia Ltd Thinkstock Whether you end up in the ER or your doctor s office a few telling tests will be taken Urinalysis shows if you re battling an infection and what substances the stone contains A blood test reveals if you have elevated levels of calcium phosphorus and uric acid A CT scan or ultrasound can confirm the diagnosis For most patients there s a wait and see approach They re given pain medications encouraged to hydrate and sent home to let the stone pass on its own usually within 24 72 hours Miller says But stones that are large painful or block the flow of urine need to be retrieved Further grounds for immediate removal include an infected kidney stone or if you have only one kidney to prevent it from becoming obstructed says Miller The most common procedure is shock wave lithotripsy which pulverizes the stone with pulses of shock waves However it is not recommended for people with bleeding disorders because it could produce muscle or joint bleeds warns Miller Instead you may undergo a ureteroscopy at the hospital This would be the preferred procedure for someone with hemophilia because it s in a controlled setting where you can dose factor says Miller A ureteroscope is a long tubelike device with a lens or digital camera and a light on one end and an eyepiece on the other Once the stone is located the urologist retrieves it with a tiny wire basket or breaks it up with a laser A third method which is used occasionally is percutaneous nephrolithotomy A nephroscope a hollow tube inserted through an incision locates and removes the stone It is employed when the stone is large or irregularly shaped or if part of it still remains after lithotripsy It s important to coordinate communication between your urologist or nephrologist hospital and hemophilia treatment center HTC team The hospital staff needs to know how to manage your bleeding disorder before and after a kidney stone procedure People would need to have their factor level higher than they typically would Miller says Then they would treat afterward just like any other invasive procedure The wonders of water Serezniy Thinkstock A solution may be as close as your faucet Water in high enough quantities can prevent kidney stones from forming says the American College of

    Original URL path: http://www.hemaware.org/story/kidney-stone-solutions (2016-02-18)
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  • Sweet Site | HemAware
    is increasing in Americans and high fructose corn syrup is an ingredient in sodas and snacks all of us need to be sugar savvy On the new website you can Ask the Sugar Scientists questions Download resources Sign up for a newsletter Read the latest research from journal articles Decode food labels finding hidden sources of sugar Source sugarscience org View the discussion thread Life Stages Infants Children Teens Young Adults Adults Aging Research Treatment Hemophilia A B von Willebrand Disease Rare Bleeding Disorders HIV Hepatitis C Surgery Transplants Researcher Profiles Health Wellness Fitness Nutrition Taking Charge Pain Management Parenting Family Parenting Family Hemaware Jr Women Women s Bleeding Disorders Carriers Watchdog Insurance Blood Safety Advocacy Community HemAware Blogs HemAware Videos HemAware Photos Chapters in Action Global Spotlight Community Voices En Español Related Most Viewed 1 Nutrition Tradition 2 Sensible Snacking 3 Get Moving 4 Eat Right Gents 5 HTC Obesity Study The Pros and Cons of Infusion Devices Pumping Iron Head Bleeds and Hemophilia Dogs Priceless Contribution to Hemophilia Research Think Again Making Better Food Choices Music Therapy Used for Pain Management Need info Ask NHF Contact HANDI NHF s resource center for additional information on bleeding disorders Home

    Original URL path: http://www.hemaware.org/story/sweet-site (2016-02-18)
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  • Get Moving | HemAware
    most days of the week but it s easier than you think Try upping your heart rate during your usual daily activities For instance walk or bike to work instead of driving or taking the bus Take the stairs instead of the escalator or elevator If you re new to exercise start slowly and work your way up to the recommended amount of activity Get more fitness advice from the President s Council on Fitness Sports Nutrition fitness gov be active ways to be active Source President s Council on Fitness Sports Nutrition View the discussion thread Life Stages Infants Children Teens Young Adults Adults Aging Research Treatment Hemophilia A B von Willebrand Disease Rare Bleeding Disorders HIV Hepatitis C Surgery Transplants Researcher Profiles Health Wellness Fitness Nutrition Taking Charge Pain Management Parenting Family Parenting Family Hemaware Jr Women Women s Bleeding Disorders Carriers Watchdog Insurance Blood Safety Advocacy Community HemAware Blogs HemAware Videos HemAware Photos Chapters in Action Global Spotlight Community Voices En Español Related Most Viewed 1 Nutrition Tradition 2 Sensible Snacking 3 Eat Right Gents 4 Sweet Site 5 HTC Obesity Study The Pros and Cons of Infusion Devices Pumping Iron Head Bleeds and Hemophilia Dogs Priceless

    Original URL path: http://www.hemaware.org/story/get-moving (2016-02-18)
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