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February 2007 Newsletter

HEALTH with Paul L. Hester, M.D.

Walk for Health


Moving from a sedentary lifestyle to an active one takes little more than a comfortable pair of walking shoes and consistency. Following this easy walking program, better health and a more positive mental outlook are only a step away. Starting now, put your foot down and start walking toward a more healthy life.

** Remember to consult your doctor regularly before and throughout this program. **

** Always warm up and cool down gradually and include some strength training in your program. **

Go slowly at first. Walk five days a week for the first six weeks at a relaxed pace.

Week 1 Walk 1 mile in 24 minutes 5 days a week.

Week 2 Walk 1 mile in 22 minutes 5 days a week.

Week 3 Walk 1 mile in 20 minutes 5 days a week.

Week 4 Walk 1-1/2 miles in 30 minutes 5 days a week.

Week 5 Walk 1-1/2 miles in 29 minutes 5 days a week.
GOAL Week 6 Walk 2 miles in less than 40 minutes 5 days a week.
Pick up the pace. If you have not experienced any adverse effects during the first six weeks, step up to a higher level.

Week 7 Walk 2 miles in 38 minutes 4 times a week.

Week 8 Walk 2 miles in 36 minutes 4 times a week.
GOAL Week 9 Walk 2 miles in less than 35 minutes 4 times a week.
Keep on walking. You will achieve major health and longevity benefits by continuing to walk at the 6-week or 9-week level. As it becomes easier to walk at a faster pace, move on to the third level.

Week 10 Walk 2 miles in 34 minutes 4 times a week.

Week 11 Walk 2 miles in 32 minutes 4 times a week.
GOAL Week 12 Walk 2 miles in less than 30 minutes 3 times a week.

Go to Walking Log

BEAUTY with Chasity Hester, PA-C


5 Simple Steps to Healthy Skin


Keep this 5-step plan on hand to improve your skin's appearance today and every day.

1. Be Lean and Clean -- Stress, working out, sitting in traffic, and even the weather contribute to the buildup of sweat, oil, and other debris on your skin. Cleanse every day with products geared toward your skin's unique needs. Not sure where to start? Schedule a computerized complexion analysis with me. Click here to schedule a medical evaluation.

2. Think Soft and Smooth -- Your skin is more prone to dryness as you age. Shaving and cleansing also strip your skin of protective moisture and oil. Replenish with a moisturizer that won't cause breakouts. Short on time? Use a moisturizer with sunscreen to fight dryness and protect against the sun's harmful rays.

3. Sun Protection: Get Personal -- One sunscreen does not fit all. Your skin tone and skin type influence the kind of sunscreen you should use. So does your lifestyle. Do you work out at the gym and spend minimal time outdoors? A daily-use broad-spectrum sunscreen with an SPF of at least 15 may be all you need. Do you use your lunch hour to exercise outside and work up a big sweat? Bump up the SPF and choose a sweat-proof product like something with zinc. Anthelios with Mexoryl is a great new sunscreen on the US market that provides added protection against the harmful UVA rays. 

4. Feed Your Skin -- The same diet you eat to get a lean, toned physique is the same one you need to get clear, healthy skin. Lean protein from fish, skinless chicken, and legumes helps build collagen, a key building block of skin. Fresh fruits and vegetables provide vitamin C and other antioxidants that aid in wound healing, keeping skin in top form. For healthy skin cells, get your magnesium and B vitamins from whole grains. And don't forget to stay well hydrated by drinking lots of H2O.

5. Patrol the Moles -- Men suffer higher rates of skin cancer compared to women. Early detection is key to a good prognosis. Learn how to perform a skin self-exam to check your skin markings about once a month. Visit a qualified physician once a year for a professional evaluation.

BALANCE with Paul L. Hester, M.D.

Life in Slow Motion?

Don't Miss This Important Hormone

Did you know that women are up to eight times more likely than men to be diagnosed with thyroid disease? The American Association of Clinical Endocrinologists (AACE) recommends that women over 35 (and men over 60) be screened annually. Proper functioning of the thyroid gland-- a small, butterfly-shaped gland in front of the neck-- affects nearly every tissue in the body. The gland can become overactive, producing too much hormone (hyperthyroidism), or it can become underactive, producing too little (hypothyroidism). Symptoms of hyperthyroidism include anxiety, brain fog, depression, diarrhea, dyslexia, excessive mood swings, fatigue, heath intolerance, increased appetite, muscle weakness, thinning hair, weight loss, tachycardia and palpitations, sweating, and fine tremor. Symptoms of hypothyroidism include allergies (developing or worsening), breathing difficulties (shortness of breath, chest tightness), constipation, dizziness, fatigue, hair loss, nail problems (dry, brittle), skin changes (dry, itchy, patchy), sleep apnea, throat problems (swallowing difficulty), weight gain, difficulty losing weight, and low body temperature (feeling chilly at normal room temperature). Effective treatments are available. For more information, schedule a hormone consult with me.

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click here for Walking Log PDF


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