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4A Daily News – Tuesday, July 3, 2012 Vitalityfitness health Some herbs ease migraine symptoms By Drs. Kay Judge and Maxine Barish-Wreden McClatchy Newspapers Headaches, including migraine and tension-type headaches, are a huge medical concern in the United States, affecting more than 45 million Americans. While some people are affected by headaches only intermittently, many have frequent debilitating symptoms that lead to work absences and loss of income. The American Academy of Neurology and the Ameri- can Headache Society recently published new guidelines for the prevention of migraine headaches, and the updated guidelines now endorse the use of several alternative ther- apies to help keep migraine headaches at bay. The botanical supplement that received the most atten- tion in the new guidelines is Petadolex, which is the herb butterbur. Studies have shown that 75 mg of Petadolex taken twice daily can reduce the frequency, duration and intensity of migraine headaches by close to 50 percent, which is comparable to many of the prescription medica- tions used to prevent migraines. Butterbur seems to work by reducing spasms in arteries in the brain; it also acts as an anti-inflammatory agent. But- terbur is also effective in reducing allergy symptoms, so if you have both migraine headaches and allergies, butterbur would be a good choice for you. & buzz around Rolling Hills about the physical transformation of the Information Technology (IT) team — Craig Schultz, Donny Stevens, Lance Heinle and Frank James — in just a few months. Tips for getting in shape from Rolling Hills There has been quite a It is generally well tolerated, though in sensitive people it may actually cause headaches and allergic-type symp- toms, especially in those who are allergic to ragweed, marigolds and similar plants. The main concern with but- terbur however is that if not prepared properly, it can be contaminated with pyrrolizidine alkaloids, which are car- cinogenic; they can also cause liver and kidney damage. If you try butterbur, be sure to purchase a product that says "PA-Free," like Petadolex. Data suggest that Peta- dolex is safe in kids ages 6-17; it is not recommended in pregnancy or during lactation, however. Other supplements may also help to prevent migraine headaches; magnesium is probably one of the best. Many people in the U.S. are felt to be magnesium-deficient, either from poor diet or from the daily consumption of stomach acid medications and diuretics. Coffee, alcohol, soda and salt can also lower magne- sium levels. The dose that seems to be the most effective for headache prevention is 600 mg of magnesium taken at bedtime. If you are prone to loose stools, look for magne- sium glycinate or magnesium gluconate, which are less likely to cause diarrhea. If you have kidney disease, do not take high-dose magnesium supplements without talking with your doctor. Coenzyme Q10 (ubiquinol) may also reduce headaches, usually by about 30 percent; studies have shown that 100 mg three times daily is the effective dose; kids need small- er doses. The main side effect from Coenzyme Q10 is on your wallet _ it's expensive. Melatonin may also be useful for both migraines and cluster headaches; doses range from 3 to 10 mg at bedtime. Feverfew has been one of the most popular herbs used to prevent migraines, though it may not work that well in capsule form. In England however, people traditionally chew two to three fresh feverfew leaves per day to prevent migraines, and in one study more than 70 percent of patients using feverfew in this way had reduced headaches. Lassen House Lic. #525002331 Assisted Living & Memory Care Community Where our family is committed to yours 705 Luther Road Red Bluff (530) 529-2900 www.Emeritus.com Since June is Men's Health Month, it is a good time to get their tips for shaping up and living healthier. The four-man team handles all the non-gam- ing technology needs of Rolling Hills Casino and other businesses owned by the Paskenta Band of Nomlaki Indians, includ- ing MDBarnmaster and the Rolling Hills Clinics. In addition to main- taining computers, phones and electronic signage, they designed and implemented the technical infrastructure for the Rolling Hills Clinics, which included a sophisticated x-ray system and software for paperless health records. While keeping all the computers up and run- ning may be stressful at times, it isn't physically strenuous and the four men found themselves a little plumper and more out of shape than they wanted to be. However, they still considered themselves healthy. "The wake-up call for me came when I was diagnosed with high cholesterol," Heinle said. "I wanted to bring it down and live a long, healthy life." "I just turned 30, and that fueled me to stay in shape," said James, who was in fairly good condi- tion from playing sports most of his life, but still wanted to improve his overall health. In December, the men decided to do something about their health and they began to make lifestyle changes, chal- lenging each other to stick to the program. "I had high blood pressure and was taking medication for it," said Schultz, who is in his early 30s. Schultz joined a gym, Heinle and his wife started working out to P90X fitness DVDs every night, and James stepped up his workout program. They changed their diets, eating more fruits and vegetables and avoiding processed foods. Stevens dropped 5 pounds just by eliminat- ing sodas from his diet. "I found it wasn't enough to exercise," said Schultz, who lost more than 35 pounds within five months. "I had to change my diet. I started small by eliminating sodas from my diet and drinking more water. It became addictive. The more I saw results and the better I felt, the more I wanted to keep going." "Once you see results and start feeling good, it makes you want to drive harder," said Heinle, who lost 16 pounds. Heinle and his meal," Heinle said. Developing healthier habits wasn't easy at first and each man had something that was diffi- cult to give up. For Schultz, it was cutting down on bread and dairy products. Heinle had a hard time cutting down on dairy products. but I was putting cheese on everything," he said. James missed his "A little dairy is ok, beer, while Stevens longed for sodas. "Soda was my source of caffeine," said Stevens. Heinle changed his schedule at home to get in an hour workout everyday. exercise, a healthy diet and refraining from smoking significantly reduces the risks for these diseases. Some- thing else the IT team does that is important is to seek regular medical advice and get early treatment for disease and injury. Regular checkups and age-appropriate screenings can improve health and extend lives." Six tips From the IT The men had to find time to include exercise in their routine. two kids to feed when he gets home, he goes to the gym on his way to work. James squeezes in his coworkers admit they might not have been so successful if it wasn't for the others. "It's a little harder to go out and get a cheese- burger now with these guys around," Heinle said. "We are supportive of each other and that helps us stay focused during the week." allowed on the weekends and the men joke about what they ate. redbluff.mercy.org www.redbluff.mercy.org Cardiac Support Group 6:00pm-8:30pm 7/9 Monday Columba Room 527-5077 Community Basic Life Support 6:00pm-10:00pm 7/10 Tuesday Columba Room 529-8026 Childbirth Class 6:30pm-8:30pm 7/5- 12 Thursdays Columba Room 529-8026 Diabetic Education 12:30pm-4:30pm 7/18 Wednesday Columba Room 529-8026 Waterbirth Class 6:30pm-8:30pm 7/11 Wednesday Columba Room 529-8026 www.redbluff.mercy.org Grief Support Group 3:00pm-5:00pm Thursdays Coyne Center 528-4207 JOIN THE NEW GENERATION OF GOOD LISTENERS Wednesday July Every 11, 18 & 25 Cheat meals are "Beer is my cheat Because Schultz has workouts in the evening. Stevens cannot fit a formal exercise program into his routine, but points out that the gym is not the only place to use one's muscles. work out taking care of and exercising my hors- es," he said. "The impor- tant thing is staying active." "I get a pretty good the first health-oriented thing the men have done as a team. "Several years ago we Getting in shape is not Team 1. Eat every three hours to keep metabo- lism high. "Eating less, more times a day means I never feel too full or too hungry," said Schultz. 2. Cook all meals for the workweek in one day and package them to take for lunch. "I use rubs instead of barbecue sauce when I barbecue and I grill everything instead of frying," said Schultz, whose lunches include grilled meats, fresh fruits and vegeta- bles, and healthy snacks such as walnuts and almonds. 3. Diet or exercise alone isn't enough, you have to do both. "I worked out for two months and saw very lit- tle results until I changed my diet," Schultz said. 4. Eat lots of fruits began brushing our teeth together after lunch," Heinle said. "People laughed at us at first, but now we see others bring- ing toothbrushes. Mak- ing health lifestyle changes is contagious." Amy Gonczeruk, operations manager of Rolling Hills Clinic, applauds the lifestyle changes of the Technolo- gy Team. "Sixty-five percent of American men die from five causes: Heart dis- ease, stroke, lung dis- ease, diabetes and can- cer," she said. "Regular James W. Tysinger, Jr. M.D. Eye Physician & Surgeon Fellow American Academy of Ophthalmology We accept Medical, Medicare & most Insurances Office Hours: Tues-Wed-Thurs 8am-4:30pm Mon & Fri 1pm-4:30pm For Emergencies, After Hours, Week-ends, Call 530-567-5001 345 Hickory St. Red Bluff Tel: (530) 529-4733 Fax: (530) 529-1114 and vegetables, drink lots of water, and avoid processed foods and preservatives. "The hard- est thing about eating healthy is you have to go to the store more often to get fresh food, but its worth it," Heinle said. 5. Prepare your house for healthy lifestyle changes before you start. "Get rid of anything in your house that is unhealthy and only buy healthy foods," Heinle said. "If it isn't there, you can't eat it," James said. 6. Even small changes can make a dif- ference. When you start feeling better from small successes, you'll want to keep making healthier and healthier choices. Have a news tip? Call 527-2151, Ext. 112 Pine Street Plaza 332 Pine Street, Suite G Red Bluff, CA Stacy L. Garcia Hearing Aid Dispenser Lic. #7440 (800) 843-4271