Columnist Stacie L. Bartman (certified EMT-B, chiropractic medical assistant and American Heart Association CPR instructor) launches her new health column, exclusive to the Oakland Post.

Dear SLB: I want to start eating and exercising better.Could you recommend any Web sites to me that could help me with this?

—Looking to be fit

 

Dear looking to be fit,

Depending on what type of exercise program you’re lookingfor, may it be aerobic or anaerobic, exercise will depend on the resources used.For information on a well balanced diet go to www.eatright.org which is the American DieteticAssociation and www.mypyramid.gov a Website that includes the food pyramid. These sites are the best guides to how many servings someone should haveof each food group, and they supply a lot of detailed information.  It is important to talk to a dietitianor a medical professional when considering a lifestyle change with eating andexercise habits. Get a full physical and take advantage of gyms that offerfitness tests. Fitness tests give a better understanding of what level offitness your body is at. Flexibility, body mass index, strength andcardiovascular endurance are all addressed with a fitness test. A well-knownprogram with a great reputation for proper diet and exercise is “Body for Life.”This program offers well-balanced meals that allow you to eat every two tothree hours daily, with a six-day-a-week exercise plan rotating betweencardiovascular and upper and lower body strength training. For more detailedinformation on the Body for Life program go to www.bodyforlife.com. There are manyother programs that are well-supported; however talking to your doctor aboutoptions should be your first choice. Also note that depending on both your andyour family health history, an exercise and eating plan are most beneficialwhen written up pertaining to an individual’s goals.  

Dear SLB: I see advertisements in magazines and hear them on the radio about “detoxification” and how it can improve your health. Can you tell me more about what detoxification is? 

—Craving to be healthy

Dear Craving to be healthy:

It’s great that you want to be healthier, and following a good detoxification program properly can be very beneficial to your health. First, toxins are defined as “any compound that has a detrimental effect on cell function or structure,” according to www.healthassist.net. Detoxification is a way to cleanse the body and organs of toxins that we take in through eating refined foods, drinking impure water or breathing in polluted air. Also, our body produces toxins in response to stressors. Various ways to detoxify the body naturally are to eat a balanced, healthy diet, eat food rich in antioxidants, drink water, take baths, and to use a sauna or steam room. Also, skin brushing, bowel cleansing, colon cleansing (known as “colonics”) and regular exercise can all help with the detoxification process. If you’re interested in herbs, a list of them can be found at www.healthassist.net/conditions/detoxification2.shtml. Whole Foods also carries a line of herbs beneficial to health and can be used in detoxification. The best idea is to talk to your doctor or a nutritionist first, discuss your overall goals and see what is recommended for you.

Dear SLB: I am a full-time student and I work a full-time job. I drink two energy drinks a day and coffee to stay awake but it does not seem to be helping anymore. Why is this? Also, I get really bad headaches too if I don’t have caffeine; could that be something serious?

—Over caffeinated

Dear Over caffeinated,

Talk about a sugar and caffeine over load! I hope you’re drinking water at least, because too much caffeine and not enough water can cause you to become dehydrated.  What it sounds like you’re experiencing is a caffeine withdrawal, and you probably have way too much sugar in your system too. Some side effects of caffeine withdrawal are headaches, depression and decreased concentration, according to WebMD. The site also notes that symptoms can last up to nine days after last consuming caffeine. Evaluate your eating habits and make sure you’re getting proper nutrition and enough water in your diet. Too much sugar over a long period of time in your diet could possibly lead to health complications, according to WebMD. If you feel that your caffeine consumption is out of control, talk to your doctor and see what options are out there. If you want to try something natural, go to www.aworldofaromatherapy.com.

Dear SLB: I take a lot of vitamins, but I don’t eat a lot of vegetables. Is it better to take vitamins than to eat the food rich in particular vitamins? 

—Rich in vitamins

Dear Rich in vitamins,

Great question! Vitamins are very important in your diet (minerals too). “Vitamins and minerals are substances your body needs for normal growth and functioning. Some facilitate crucial chemical reactions, while others act as building blocks for the body,” according to WebMD. The best source to get vitamins and minerals is through the food and liquids you consume. However, it is also recommended by health professionals to take a daily multi-vitamin. Some vitamins advertise that there is more than the recommended daily intake (RDI) of that specific vitamin or mineral. You need only the RDI of any vitamin unless your doctor has prescribed otherwise. For example, people who suffer from anemia need more iron than someone who does not suffer from it. Vitamins A, D, E and K are fat-soluble and stored in the body. If the levels of fat soluble vitamin get to a toxic level, it can cause symptoms similar to cirrhosis, according to a study found on www.webmd.com.  A Web site with a reference guide to the RDI of vitamins and minerals can be found at www.fda.gov. Also, speaking with a dietitian can help you define a healthy eating pattern and make sure you’re getting the proper  amount of vitamins and minerals.