Steve Victor

Fit for Life!

Heartburn- Over The Counter Remedies

OK, you’ve tried some of the natural remedies and you’re still having heartburn. I asked Jody Victor®  to tell us about some over-the-counter medications that can help heartburn.

Jody Victor®: Steve, there are quite a few OTC medications you can try. As always, please check with your doctor before you try anything new.

ANTACIDS- Antacids neutralize stomach acid to help relieve heartburn, sour stomach, acid indigestion, and upset stomach. Antacids last 30 minutes to 2 hours, depending on whether your stomach is empty or full. Keep in mind that antacids reduce nutrient absorption, such as iron, and increase blood pressure as they upset your kidneys. They also change the pH of your stomach, causing pepsin to become deactivated. This in turn interrupts digestion and can make your heartburn worse. Examples of antacids include: Alka-Seltzer, Alka-2, Bromo-Seltzer, Gaviscon, Gelusil, Maalox, Milk of Magnesia, Mylanta, Riopan, Rolaids, and Tums.

 

H2 BLOCKERS (Histamine Receptor Antagonists) – H2 Blocker inhibits the action of histamine, which stimulates the secretion of stomach acid, and partially blocks the production of stomach acid. H2 blockers last 6 to 10 hours. Examples of H2 blockers include:AxidAR, Pepcid AC, Tagamet HB, and Zantac 75.

 

ANTACID H2- Antacid H2 is a combination of an antacid and an H2 Blocker that neutralizes existing stomach acid and inhibits the production of more stomach acid.  Antacid H2 lasts 6 to 10 hours. Only one example of example of Antacid H2: Pepcid Complete.

 

PROTON PUMP INHIBITORS (PPIs) – PPIs deactivate acid pumps in the cells of your stomach where the acid is produced. PPIs are for people with frequent heartburn (two or more days a week). PPIs last up to 24 hours. Examples of Protein Pump Inhibitors include: Prilosec OTC, Prevacid 24HR, and Zegerid OTC.

All the Best!

Steve Victor

 

Heartburn- Natural Remedies

Heartburn can be mild or severe, occaisional or chronic. I asked Jody Victor® to tell us some easy natural remedies for that occaisional, mild heartburn.

Jody Victor®: You’re right Steve, heartburn is not the same for everyone. Here’s some great natural remedies to try, but as always, please check with your doctor.

  1. CHEWING GUM Chewing gum is the #1 most powerful remedy for occasional heartburn. Chewing gum causes the release of saliva and increases the pH of saliva. Saliva dilutes and flushes out stomach acid. The act of chewing stimulates brain areas which go into active digestive processes in your stomach and small intestine, encouraging digestion to take place. A good side effect that researchers have found is that prolonged chewing does not affect saliva rates after gum chewing has stopped. This means you do not become reliant on gum for saliva production. And there’s even a bonus side effect: good chewing function is associated with good memory and sharp cognitive function. Keep in mind that mint increases the production of stomach acid and helps lower esophageal sphincter pressure. Instead try mild fruit-flavored gum.
  2. LUKEWARM WATER Drink a large glass of lukewarm water or herbal tea at the first sign of heartburn. The warm water dilutes and flushes out stomach acid.
  3. APPLE CIDER VINEGAR Vinegar is an unusual remedy if you think about it. Vinegar’s primary ingredient is acetic acid. One study had acids (including acetic) placed at various points along the esophagus and throat. Researchers found that the acid in vinegar stimulated the salivary glands and that the higher they placed the acid on the esophagus the stronger the body’s response (salivation). Some people report that vinegar has helped with their heartburn. Some have reported no helpful results. If vinegar is going to work for you it will work on the first time you try it. Keep in mind that vinegar has also been used for treatment of diabetes (improves the function of insulin). If you take medication for diabetes (both types 1 and 2) you should talk to your doctor before using vinegar for heartburn as it may alter the way your medication works.
  4. MILK Even though milk is a weak acid it still acts as a buffer solution. A buffer solution is a solution that resists any changes to its pH. So when you mix milk and stomach acid the resulting solution is less acidic than stomach acid. This is how antacids work as well. Both are short-lived remedies and if used regularly may temporarily change the pH of your stomach. Obviously if you are allergic to milk or suffer lactose intolerance this is not the heartburn remedy for you.
  5. BAKING SODA For generations drinking a teaspoon of baking soda mixed in a glass of warm water was used for heartburn. Baking soda has been replaced by calcium carbonate in antacids because it has too many side effects when consumed regularly. Baking soda can help the people with rare incidences of heartburn if no antacids are available.
  6. IODINE SUPPLEMENTS Switching back to regular iodized table salt from sea salts may improve your heartburn symptoms. Or you can add an iodine supplement to your diet. There is a strong link between hypothyroidism and acid reflux. Iodine is essential for thyroid function.
  7. ALOE VERA JUICE Aloe vera juice heals your intestinal tract.
  8. PAPAYA CHEWABLE TABLETS
  9. CHAMOMILE TEA Chamomile relieves esophageal irritation.
  10. LICORICE Licorice is used to treat heartburn and stomach and esophagus ulcers.
  11. CELERY Celery requires a lot of chewing. Chewing produces saliva and saliva is the best heartburn remedy.
  12. MUSTARD Mustard helps alleviate heartburn simply because it contains vinegar. Try to work mustard into your cooking.
  13. FENNEL SEED OIL There is no direct research on fennel seed oil but there are plenty of positive testimonials from heartburn sufferers. It’s an inexpensive supplement that could help you.
  14. PINEAPPLE Pineapple contains a high concentration of an enzyme known as bromelain. Bromelain aids protein digestion and reduces inflammation.
  15. PROTEIN SHAKES If you suffer from morning reflux, mix a high-quality protein powder with as little water as possible.
  16. RAW POTATO JUICE Wash a potato very well and do not peel it. Place in a juicer and mix it with some other juice for taste.

All the Best!

Steve Victor

Heartburn- The Basics

Heartburn (reflux) is a digestive problem that occurs when stomach acid comes into contact with the delicate lining of the esophagus, causing irritation. I asked Jody Victor®  to tell us more about it.

Jody Victor®: Well, Steve, it starts with a burning sensation in your upper abdomen, behind the breastbone, and makes your chest feel like it’s on fire. The burning and chest pain may travel from your diaphragm to your throat. It may be accompanied with a sour taste in your mouth and a sensation that the food you just ate is re-entering your mouth.

If you have heartburn once a month, it is considered mild. About 20 percent of adults have mild heartburn. If you have heartburn once a week, it’s considered moderate. Daily heartburn is considered severe and is a medical condition that requires medical help. Severe heartburn is a symptom of another digestive disorder, and not a disorder itself. Heartburn is the most common symptom of gastroesophogeal reflux disease (GERD). If you have GERD your heartburn symptoms can also include difficulty swallowing and chronic coughing.

If you have heartburn once a month (mild) or once a week (moderate) here are some triggers to avoid:

  1. Citrus fruits and juices (especially on an empty stomach)
  2. Tomatoes (acidic)
  3. Garlic
  4. Raw onions
  5. Mints (peppermint and spearmint relax your sphincter muscle, allowing stomach acid to flow back to your esophagus).
  6. Fried and fatty foods (cheese, nuts, meats). Fat slows down the emptying of your stomach.
  7. Alcohol (opens your sphincter)
  8. Caffeine (coffee, soda, iced tea). Drink in moderation and do not drink 2-3 hours before you go to bed.
  9. Carbonated drinks (cause gastric distension, increasing pressure on your esophageal sphincter)
  10. Chocolate (relaxes your sphincter)

Not all heartburn sufferers have the same triggers, even if they do have the same symptoms. To find your heartburn triggers, keep a daily diary of the foods you eat and the beverages you drink to help identify them. Keep track of when you consume them. It’s not just what you eat, it’s how much, when, and where as well.

If you have mild to moderate heartburn here are some lifestyle and diet changes you can make to lessen the occurrences:

  1. Lose weight
  2. Wear loose clothing
  3. Eat frequent smaller meals. Four to six small meals a day instead of three big ones.
  4. Do not overeat.
  5. Eat slowly. Put your fork or spoon down between bites.
  6. Relax after a meal. But do not lie down.
  7. A leisurely stroll around the block will help reduce stress and aid digestion. Extreme exercising after a meal causes acidic stomach contents to linger in your stomach.
  8. Try to eat your last meal at least 2 to 3 hours before lying down.
  9. If you take any pills at night (especially muscle relaxants or blood pressure medications), sit up for at least 30 minutes before lying down.
  10. Try extra pillows for your head or elevate your whole bed by placing 4 to 6-inch blocks under the legs at the head of your bed.

All the Best!!

Steve Victor

Top 10 Nutrition Tips

Winter brings more health problems than any other time of year. I asked Jody Victor® to give us some tips for staying healthy in the cold weather.

Jody Victor®: Hey, Steve, it’s easier than you might think. Just follow these 10 tips and winter won’t feel so bad.

  1. Work seasonal foods into your diet. Eat locally. Nutritionists now believe eating locally may be more important than eating organically. The nutritional value of food is degraded the longer it takes to get to your table. Organic food is always a better choice than processed food but pay attention to how far the food has to travel to get to you.
  2. Set a goal to ban junk food from your pantry. Do it in stages by substituting, for example, low-fat popcorn for potato chips. Dried fruits, such as cranberries and figs, for candies. High-fiber power bars for cookies.
  3. Your immune system can be more stressed with the additional refined sugar and processed foods in abundance during the winter months. Fill up on lower calorie fruits, vegetables, low-fat dips and reduced-fat chips and snacks first while attending winter holiday parties and big family events. That way you will be full when the desserts are served. Have just a bite, not a slice of dessert.
  4. To boost your immune system and help ward off colds increase your Vitamin C intake. Add extra fruits and vegetables to your diet. Foods rich in the antioxidants Vitamin C and beta-carotene, such as citrus fruit, cabbage, broccoli, pumpkin, sweet potato and spinach have immune-boosting power. Add Vitamin C supplements to your regiment. Studies have shown that 1,000 milligrams of C supplements may make colds milder and may shorten the duration of the cold. To fight off infections, increase your intake of zinc as well. Zinc is found in fish, oysters, poultry, eggs, milk, unprocessed grains and cereals.
  5. Sunshine is the best natural source of Vitamin D. But in winter we get less exposure to the sun. Try to spend a little bit of time every day outdoors. Move your work desk close to a window. Vitamin D can be found in fortified dairy products, fatty fish and egg yolks. You may want to consider taking Vitamin D supplements. Daily supplements of 1000 IU Vitamin D during fall and winter have been shown to reduce the risk of colon, breast and ovarian cancers by as much as 50 percent.
  6. In winter the lack of sunlight leads to a drop in serotonin (the “feel good” brain chemical). The drop in serotonin causes food cravings and depression. Cravings for high carbohydrate comfort foods are your body’s cries for more serotonin, posing a challenge for healthy eating. Be careful when choosing carbs to boost your serotonin. You can boost your serotonin with healthy carbs such as whole grains, sweet potatoes, yams, pumpkins, and squashes.
  7. Include a healthy level of good bacteria in your diet by including yogurt to your daily regiment. Adequate amounts of probiotics or friendly flora is valuable in restoring levels of healthy bacteria in your body to protect you from infections. Yogurt has also been shown to help prevent osteoporosis, reduce risk of high blood pressure and aid in gastrointestinal conditions. Choose low-fat yogurt that contains active cultures and Vitamin D. Check the label for sugar content. Some nutritionists recommend taking a probiotic as a dietary supplement during the winter and especially after antibiotic use.
  8. Drink more green tea during the winter to help ward off germs. All teas contain polyphenols, especially catechins, which are plant-based antioxidants. Green tea, in particular, is abundant with catechins. Green tea has been shown to stimulate the production and activity of specific cells associated with combating viruses. If you want to sweeten your cup of tea, choose better quality, natural sweeteners such as agave nectar, maple syrup, honey or stevia. For another warm, soothing drink during winter, try substituting a sugar-free hot chocolate with low-fat or fat-free whipped topping for the high calorie options at your local coffee shop when you want a treat.
  9. Eat plenty of warm, nutritious soups during the winter. Avoid canned soups if possible as they are loaded with extra sodium and fat. Make your own nutritious soup with fresh, natural ingredients. Lentils, peas and dried beans are great additions to winter soups. If the price of fresh vegetables for your homemade soups has risen too high, check the frozen food section. Frozen vegetables are much more nutritious than canned varieties.
  10. Fight the urge to hibernate and try to keep moving. If you don’t feel like going out in the cold for a walk or a trip to the gym, turn your living room into a gym. For crunches sit on the edge of your couch with your hands gripping the edge at your side, bend your knees, and lift them toward your chest. For leg lifts, sit in the same position but lift your legs straight up. Use two bottles of water or cans of soup for bicep curls. Do sets of jumping jacks during commercial breaks. Sit on an exercise ball while watching TV to strengthen your back. Remember- exercise is a stress releaser. Less stress equals less health problems.

All the Best!

Steve Victor

Top 10 Winter Driving Tips

Winter weather has finally arrived! Time for cold, snow, and winter driving! I asked Jody Victor®  to tell us how to stay safe during winter weather conditions.

Jody Victor®: Hey, Steve, you couldn’t have asked me at a better time. Here are 10 tips to help you have a safe winter.

 

  1. Watch weather reports prior to a long-distance drive or driving in isolated areas. Heed local emergency warnings. Listen to the radio or call the state highway patrol for latest road conditions. Allow extra time to reach your destination during inclement weather. If you have a cell phone, take it with you. Wear loose-fitting, lightweight clothing in layers. Keep an emergency bag in your car at all times. Items to include: blankets, gloves, hats, boots, food and water and any needed medications. Keep a snow brush and ice scraper in your car as well as a folding/compact shovel, emergency lights or flares and a container of kitty litter or ice-melting salt. Avoid travelling alone. If you have to travel alone, let someone know your destination, route and when you expect to arrive there.
  2. Make sure your tires are properly inflated. Never mix radial tires with other tire types.
  3. Keep your gas tank at least half full at all times to avoid gas line freeze-up.
  4. Always have your headlights on during wintry conditions.
  5. Do not use cruise control.
  6. If possible, avoid using your parking brake in cold, rainy and snowy weather.
  7. On ice and snow- take it slow. Drive for worst-scenario conditions- slower speeds, slower acceleration, slower steering and slower braking. Remember posted speed limits are for ideal conditions. Accelerate and decelerate slowly. Don’t try to get moving in a hurry. Don’t power up hills. All you’ll do is set your wheels to spinning. Try to get a little inertia going before you reach the hill and let that inertia carry you to the top.
  8. Know your vehicle’s braking system. Vehicles with antilock brakes require a different braking technique than vehicles without antilock brakes. Whether you have antilock brakes or not, the best way to stop is threshold braking. Keep the heel of your foot on the floor and use the ball of your foot to apply firm, steady pressure on the brake pedal. Don’t stop if you can avoid it. Especially do not stop on a hill unless absolutely necessary. If you can slow down enough to keep rolling until a traffic light changes or the vehicle in front of you makes its turn, do it. Always leave extra room between your vehicle and the vehicle in front of you; the larger the vehicle, the longer the stopping distance. Keep in mind four-wheel drive vehicles may make it easier to drive in the snow but they do not stop (or steer) any better or quicker on ice than two-wheel drive vehicles.
  9. Always look and steer the way you want to go. If you skid, steer in the direction you want the car to go and straighten the steering wheel when the vehicle moves in the desired direction. Remember to steer slow and steady. Jerky movements can cause the car to spin out of control.
  10. If you find yourself behind a snow plow, stay behind it until it is safe to pass. Remember snow plow drivers have a limited field of vision. Stay back (15 car lengths) until you’re sure it is safe to pass or until the plow pulls off the road. If you approach an on-coming snow plow, slow down and give the plow a little extra room.

All the Best!

Steve Victor