| How to Avoid Getting Deep Vein Thrombosis (DVT) Posted: 22 Jun 2016 05:00 PM PDT Deep vein thrombosis, or DVT, is a medical condition in which blood clots (thrombi) form in deep veins, usually of the calf, thigh or pelvis.[1] Your body can break down and resolve most mild-to-moderate clots with time and a healthier lifestyle. However, there's always a risk that a DVT can completely block or occlude a vein, which can lead to fragments of the thrombus breaking off and occluding blood vessels in the lungs, pulmonary arteries, or arteries connecting to the brain. This invariably leads to serious damage or death. If you are at risk for DVT, taking precautions and seeking helpful therapy is highly recommended. EditEliminating the Risk Factors - Lose some weight, especially if you're obese. The risk of DVT is much greater if you are overweight or obese.[2] The additional weight makes it more difficult to circulate blood around the body, particularly back to the heart from the feet and legs. Consequently, the increase in blood pressure tends to damage blood vessels and promote the formation of plaques and clots. Losing weight makes it easier on your heart and blood vessels, thus reducing the risks of DVT and atherosclerosis.
- Lose weight by increasing cardiovascular exercise (such as walking) and decreasing your caloric consumption.
- Reducing your calorie intake by 500 calories daily will result in about 4 pounds of fat tissue loss per month.[3]
- Stop smoking. The risk of DVT is also greater if you are a chronic cigarette smoker.[4] Various compounds and additives in cigarettes negatively affect blood clotting, blood vessels and circulation in general — essentially by making your blood thicker and hypercoagulating — which increases your risk of DVT and other vascular diseases.[5] Try to stop smoking gradually (with the help of nicotine patches), cold turkey and/or with the help of suggestive subliminal tapes or hypnotherapy.
- When a blood clot breaks loose within a vein and begins moving through the bloodstream, it becomes an embolism, which can get stuck in the vessels supplying the lung or heart. This can lead to instant death in some cases. Only a fraction (10-15%) of people with a pulmonary embolism die from it shortly thereafter.[6]
- Approximately 2,000,000 Americans experience a DVT each year and smoking is a significant causative factor.[7]
- Be more physically active. Being sedentary for long periods of time is a risk factor for DVT, so increase your cardiovascular exercise by walking, jogging, cycling or swimming.[8] Your calf muscles can act like a secondary heart in a sense, helping to pump the blood in the leg veins back up to your actual heart, but only if they are contracting from some type of exercise on a fairly regular basis.
- If you're seated while working or flying on a plane and can't exercise properly for hours at a time, then at least move your legs and feet around periodically while you're seated.
- Being immobile with a cast on a broken leg is especially risky for DVT, so try to frequently wiggle your toes while your leg is kept elevated.
- The most common signs and symptoms of DVT include: swelling, redness and pain in the calf or lower leg (especially along the path of a vein), difficulty weight bearing (especially running), and skin that feels warm or hot to touch.[9]
- Symptoms may be subtle. Half of patients with DVT have no symptoms when diagnosed.[10]
- Wear compression stockings. Compression stockings provide support to muscles and blood vessels of the lower leg, which reduces edema / swelling, as well as the risk of DVT. Compression stockings are particularly important for people who have venous insufficiency (leaky vein valves) or varicose veins.[11] The stockings should reach to your knee or higher, but may or may not have closed toes. They are found online, at medical supply stores and sometimes at pharmacies or physiotherapist offices.
- Purchase class 1 stockings, which exert the lightest pressure, unless your doctor recommends class 2 or 3 compression stockings.
- Use graduated compression stockings during times of high risk such as car, bus and plane travel. Graduated compression stockings, sometimes sold as "elastic flight socks," are tighter at your ankle than your thigh, which increases the speed of blood flow.
- Drink more uncaffeinated fluids. Keeping well hydrated impacts your blood volume and "thins" it out somewhat, which can reduce your risk of DVT. As such, drink plenty of purified water and fresh fruit juices, especially if you live in a hot and/or dry climate.[12] Avoid caffeine-rich liquids such as coffee, black tea, soda pop and energy drinks because caffeine is a diuretic, which stimulates excessive urination and tends to dehydrate your body with time.
- During the summer months, try to drink a gallon of water on a daily basis.
- Remember that most fresh fruit and veggies are great sources of water also.
EditSeeking Alternative Therapies - Get a leg massage. Get a massage therapist or sympathetic friend to give you a calf and thigh muscle massage as a preventative measure for DVT. Massage reduces muscle tension and promotes better blood and lymph fluid circulation.[13] Start rubbing from the lower calf and progress up to the thigh so you help the venous blood return back to the heart. Begin with a 30-minute massage and go from there. Allow the therapist (or friend) to go as deep as you can tolerate without wincing.
- Always drink lots of water immediately following a massage in order to flush out inflammatory by-products and lactic acid from your body. Failure to do so might cause a headache or mild nausea.
- If you have an acute, symptomatic DVT (swollen and tender), then a deep tissue massage might be contraindicated, so talk with your doctor.
- Try acupuncture treatments. Acupuncture involves sticking very thin needles into specific energy points within the skin / muscle in efforts to reduce pain and inflammation, and promote better circulation.[14] Acupuncture for reducing the risks of circulatory issues in the leg may be effective, although it's not commonly recommended by medical doctors. Based on the principles of traditional Chinese medicine, acupuncture works by releasing a variety of substances including endorphins and serotonin, which act to reduce discomfort.
- Acupuncture points that may help your leg symptoms are not all located near in your leg — some can be in distant parts of the body.
- Acupuncture is practiced by a variety of health professionals including some physicians, chiropractors, naturopaths, physical therapists and massage therapists — whoever you choose should be certified by NCCAOM.
- Consider vibration therapy. An interesting alternative option for potentially reducing the risk of circulatory problems developing in the legs is vibration therapy. By placing your feet on or in a vibrational device, multiple small contractions occur deep within the calf and thigh muscles, which help to push the blood through all the small veins.[15] Vibrating frequencies also seem to relax and strengthen musculature while stimulating nerves to reduce pain.
- Full-body vibrating machines are difficult to find in rehabilitation facilities and likely too expensive to buy for home use, so consider smaller machines that vibrate just your feet and/or lower legs.
- A hand-held vibrating massage device is another option that may work well to stimulate the muscles of your leg.
- If you have an acute, symptomatic DVT, then vibrational therapy might be contraindicated, so talk with your doctor before you experiment.
EditSeeking Medical Attention - See your family physician. Despite efforts to avoid a DVT, if your leg (especially your calf) becomes swollen, red and tender to touch and it doesn't resolve itself within a few days, then make an appointment with your doctor. Your doctor will examine your leg and foot and ask questions about your family history, diet and recent travel routine. If female, your doctor might also ask if you're pregnant, recently gave birth, taking birth control pills or undergoing hormone replacement therapy because higher levels of estrogen can easily precipitate blood clotting.[16]
- The birth control pill is riskiest during the first year of use, although modern formulas tend to be much safer than their predecessors several decades ago.
- Your doctor may prescribe a blood thinner (anticoagulant) such as heparin if he/she suspects a DVT. Blood thinners decrease your blood's ability to clot, although they don't break up existing blood clots[17]
- Your family doctor is not a circulatory specialist, so you may need a referral to another doctor with more specialized training.
- Get a referral to a specialist. A circulatory specialist or vascular surgeon is trained to distinguish between all the potential vascular issues that can occur in the leg and elsewhere. There are a number of serious conditions that cause leg swelling and pain including diabetic neuropathy, venous insufficiency (leaky vein valves of the lower leg), chronic compartment syndrome (swelling of the lower leg muscles), popliteal artery entrapment, bacterial infections and cellulitis.[18]
- Your specialist may use a diagnostic ultrasound to try to see clots in the upper leg, or a venography (x-ray with injected dye) to test for clots in the lower leg. Ultrasounds are compared over time to see if a clot has grown or reduced.
- The specialist may also conduct a D-dimer blood test to detect if a clot exists. D-dimer is a chemical that is produced when a clot gradually dissolves.
- Talk to your doctor about more powerful medications. If a DVT is detected, then your doctor may decide to give you stronger, more powerful drugs to stop the clot's progression and then to ultimately dissolve it. After starting heparin injections, you might be given other injectable blood thinners (such as enoxaparin) or pills such as warfarin (Coumadin).[19] If you have a serious, high-risk DVT, your doctor may give you a thrombolytic-type drug via an intravenous line, which can quickly dissolve a clot.
- You may be prescribed a new oral medication that has been recently approved by the FDA that does not require blood monitoring, such as dabigatran, rivaroxaban, or apixaban. [20]
- Commonly used thrombolytic agents for DVT include streptokinase, urokinase and recombinant tissue-type plasminogen activator (r-tPA).[21]
- Thrombolytics can trigger serious internal bleeding and are traditionally used on DVT that are considered life-threatening, although these drugs have evolved considerably in recent years, prompting discussion as to whether they should be used on all types of DVT.[22]
- If you cannot take blood thinners, your doctor may have a small filter surgically placed in a vein in your abdomen, preventing clots from moving to areas where they could cause harm.[23]
- If you're in the hospital, a mechanical device for compressing your feet or legs may be used for a few days. These are especially useful in conjunction with blood thinners.[24]
- Early treatment greatly reduces the risk of complications such as pulmonary embolism.
- Don't sit or stand in the one place for too long. Move around often, especially if you're desk bound while at work.
- Propping your feet up above the rest of your body (against a wall or on some pillows) will help decrease the swelling caused by standing at work.
- Avoid crossing your legs or ankles when you sit.
- At least once every half hour, spend a few minutes doing exercises to increase blood flow.[25]
- If you have had hip or knee replacement within the last three months, long journeys are not recommended even with medication.
- Genetics play a role. You may be at higher risk if a family member has had an occurrence of DVT in the past, or another blood clot event such as a pulmonary embolism.
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| How to Be a Lacto Ovo Vegetarian Posted: 22 Jun 2016 09:00 AM PDT Lacto-ovo vegetarianism is the practice of avoiding meat, fish and poultry while allowing the consumption of dairy and some other animal-based products. Studies suggest that this type of diet is a healthier choice for some people. With a little insight into the subject, you can learn how to alter your eating habits to incorporate a lacto-ovo vegetarian diet into your life. EditEducating Yourself - Understand exactly what a lacto-ovo vegetarian diet is. This kind of diet excludes all meat, poultry, and fish, but permits eggs and dairy products, as well as foods containing either or both these.[1] The lacto-ovo diet thus differs from other types of vegetarian plans, like pesco-vegetarian (which permits fish), or lacto-vegetarian (which permits dairy but not eggs), as well as from the vegan diet, which excludes all animal products and foods made from them.
- Understand the benefits. A lacto-ovo vegetarian diet is associated with lower rates of obesity, heart disease, the reduction of blood pressure and cholesterol, of type 2 diabetes, and certain types of cancer.[2]
- Know the challenges. Switching to a lacto-ovo vegetarian diet can be a big change in terms of dish choices and staying overall healthy. As with any major health change, you are advised to talk to a doctor and/or nutritionist. That way, you can get help developing a healthy nutritional plan that will ensure you get the right amounts of nutrients.
- Decide the limits you want to draw for your diet. Animal products include meat and eggs, while animal-based products like gelatin and lard are derived from animals but are often found in processed foods that are not specifically animal products. You can make choices about what specific foods or food types you want to include or exclude from your lacto-ovo vegetarian diet.
- You may choose to exclude all animal-based foods, including gelatin, honey, etc. as many vegans do.[3][4][5]
- Alternatively, you may choose to include gelatin, honey, etc. in your lacto-ovo vegetarian diet, while excluding animal products like meat, poultry, and fish.
- Keep in mind that animal-based products like gelatin are sometimes included in foods that are not obviously animal products. You may need to read product labels carefully, and ask about ingredients in dishes at restaurants, in order to make sure whether or not foods are permissible in your diet based on the limits you have set.
EditEating Well - Eat the proper portions of the right amount of foods. It is possible to consume the full range of nutrients you need while following a lacto-ovo vegetarian diet, but as with any meal plan you will have to balance what you eat.
- The best way to do this is to eat a variety of fruits and vegetables, legumes (beans and lentils), cheeses, yogurts, grains (wheat, rice, oats, etc.), and other foods. This helps to ensure that you get the proper nutrients and avoid any vitamin or mineral deficiencies.[6][7]
- The precise amount of foods you will need to eat varies depending on the level of calories you need for your age, activity level, etc.[8] Check with a doctor or nutritionist if you have concerns.
- Get enough protein. Protein, which the body needs to function and grow, is essential. As a lacto-ovo vegetarian, you can meet your protein needs by eating foods like beans, nuts, and soy products, as well as dairy products and eggs. Good ways to get protein (assuming a 2,200-calorie per day diet) include: an omelette made of four egg whites, two four-inch pancakes made with egg whites, or 1/2 cup cooked beans.[9][10]
- Most varieties of vegetarians face issues with getting enough protein. Track your protein intake and adjust accordingly.
- Ensure you are consuming vitamin D. Lacto-ovo vegetarians can get the calcium they need for bones and teeth not only from dairy products, but from certain soy milks, breakfast cereals, dark-green leafy vegetables, and other foods as well. Fortified dairy products and egg yolks also provide necessary vitamin D. Good ways to get vitamin D (assuming a 2,200-calorie per day diet) include: 1/2 cup low-fat milk, 1 ounce of low-fat cheese, or 1 cup of raw leafy greens.[11][12]
- Eat enough iron. Instead of getting iron from meats, lacto-ovo vegetarians have a range of delicious options including iron-fortified breakfast cereals, spinach, beans, whole wheat breads, and other foods. Good ways to get iron (assuming a 2,200-calorie per day diet) include: 1/2 cup cooked beans, 1 slice of whole wheat bread, 1 cup of raw spinach, or 3/4 cup fortified cold cereal.[13][14]
- Take a multivitamin and multi mineral supplement daily (but it's not necessary, unless you run a daily marathon).
- Don't forget zinc. Lacto-ovo vegetarians can get zinc from fortified breakfast cereals, many beans, pumpkin seeds, chickpeas, wheat germ, and milk products, among others. Good ways to get zinc (assuming a 2,200-calorie per day diet) include: 1/2 cup cooked beans, 1/2 cup low-fat milk, or 3/4 cup fortified cold cereal.[15][16]
- Make sure you get vitamin B-12 in adequate amounts. This vitamin can come from animal products or supplements. As a lacto-ovo vegetarian, you have the option of getting B-12 from milk products, eggs, and vitamin-fortified foods. Good ways to get vitamin B-12 (assuming a 2,200-calorie per day diet) include: 1/2 low-fat milk, a medium egg, or 3/4 cup fortified cold cereal.[17][18]
- Determine if you are getting enough Iodine. Iodine helps the functioning of many organs, and is an ingredient that is now commonly found in iodized salt. It is also found in many processed foods made with iodized salt. If your diet is largely based on raw foods, you may not be getting enough iodine. Keep iodized salt available if this is the case, but be careful not to ingest too much of it.
- Look for Omega-3-rich foods. Omega-3 fatty acids are important for heart and brain health. In a lacto-ovo vegetarian diet, they can be obtained from nuts and seeds, soybeans and certain fortified foods.[19] 1 ounce dry or 1/2 cup flaxseed is an excellent source of Omega-3s, for example.[20] Certain varieties of eggs are also rich in Omega-3s; these are often labeled as such.
EditExpanding your Menu Options - Make an attempt to step out of your comfort zone. Switching to a lacto-ovo vegetarian diet can be a major change, and sticking to it can feel difficult if you only focus on what you can't eat. However, your diet can also be a way of opening up to new and exciting possibilities. Trying new things helps ensure that you are eating a varied diet and getting all of the nutrients you need.
- Try a variety of cuisines. Many cuisines are rich in options for lacto-ovo vegetarians.[21] Dining out at a variety of restaurants can be a great way to try new foods and get ideas for dishes.
 - Asian cuisines (including Chinese, Japanese, Thai, and Vietnamese) often have meatless options, based on vegetables and/or tofu. Some of these dishes are prepared using fish sauces, so ask if you are unsure.
- South Asian cuisines (Indian, Pakistani, Nepali, etc.) often offer meatless dishes based on lentils, rice, curried vegetables, yogurts, and other foods that are permissible in a lacto-ovo vegetarian diet.
- It is not too difficult to find meatless options in Mediterranean cuisines (Italian, Greek, Middle Eastern). Look for dishes incorporating falafel (chicken peas balls), couscous, eggplant, tabbouleh, feta, and other foods. Many specific dishes and sauces are explicitly meatless, such as pasta primavera (with veggies) and pesto (marinara contains fish).
- Options for lacto-ovo vegetarians in Mexican cuisine include bean-based burritos, vegetable fajitas and nachos, cheese or bean enchiladas, quesadillas, tamales, rice dishes, huevos rancheros, guacamole, salsas, refried beans, and more. Ask if you want to make sure that any of these dishes are not made with lard or other animal products.
- Look for substitutions. If you have a recipe or dish that traditionally requires meat, there are ways to substitute it with lacto-ovo vegetarian approved options. Meat substitutes include:
 - Tempeh is made from fermented soybeans. It can be sliced or processed like meat to be fried, baked, roasted, etc.[22]
- Seitan is processed from wheat gluten. It has a mild flavor and a texture similar to meat. It can be used in strips, chunks, etc. in many recipes instead of meat.
- Tofu is coagulated soy milk that has been pressed into blocks. Soft tofu can range from creamy to crumbly, while firm tofu can be sliced into strips or pieces to be grilled, marinated, baked, etc.
- Textured vegetable protein is produced from soy, and comes in a variety of forms (flakes, chunks, etc.). These can be added to dishes to increase their protein content, or can be used as a ground meat substitute in chili, spaghetti, burgers, and practically any other dish.
- Beans are rich and protein and can be used as a meat substitute. For example, vegetarian chili can be made by substituting more beans instead of beef.[23]
- Vegetarian or vegan alternatives have been developed for many animal products. Many supermarkets carry now items such as bean-based "hamburgers," soy "hot dogs," and tofu "turkey," and "bacon" made from ingredients like tempeh and seitan.
- Although cheese is permissible in a lacto-ovo vegetarian diet, you can also choose vegan soy "cheese" as an option.
- Quorn is a good substitute
- Use cookbooks and recipe sites to find ideas. You can easily research lacto-ovo vegetarian recipes. These will give you lots of ideas for dishes to try, and new or different foods to incorporate into your diet.
- The USDA and other organizations maintain lists of resources, and internet search engines will also reveal lots of possibilities.[24]
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| How to Play the Hidden Soccer Game on Facebook Messenger Posted: 22 Jun 2016 01:00 AM PDT When March Madness was held in March 2016, Facebook updated its Messenger app to release a hidden basketball game. With the growing popularity of this game, the company rolled out another minigame in June; this time, it's soccer, or association football. See Step 1 to learn how to take part in this game. - Update the Messenger app to its latest version. Facebook released the game, along with a redesigned set of emojis, in the June 13, 2016 update.
- Open the app and select a conversation.
- Find the soccer emoji and send it to a friend. Just like the basketball easter egg, the game is hidden and triggered by the emoji.
- On Android, tap the emojis icon beside the text field, select the fifth tab, and tap the soccer ball (first emoji in the list).
- On iOS, tap the world icon at the lower left of the keyboard. Then hit or scroll to the activities emoji tab (indicated by a grey soccer ball) and find the soccer emoji at the beginning of the first row.
- Tap the soccer ball in the conversation to start the game.
- Touch the soccer ball to shoot it in the air. It will start to bounce around on the screen. You will need to juggle it by tapping on the ball to keep it airborne.
- At 10 points, the game gets progressively harder.
- The game ends when you fail to keep the ball in play. Your current and highest score will be saved and recorded in the conversation window so your friend can challenge your score.
- Just as the basketball game was released to coincide with March Madness, a college basketball tournament in the United States, this soccer (association football) game was released to promote the 2016 UEFA European Championship (also known as "Euro 2016") occurring in France during June and July 2016.
- Messenger's new redesigned emojis will appear each time you tap the screen.
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