Family Health: 7 tips to avoid back pain

               Family Health: 7 tips to avoid back pain

Back pain isn’t as likely as the common cold, but it’s close. If your back doesn’t hurt right now, chances are you remember a bout with back pain in the past – eight out of 10 people have it at some time in their lives. If you’re older than 30 or 40, you’re even more likely to have back issues ranging from an occasional sore back to severe pain that keeps you from enjoying life.

But that doesn’t mean back pain is inevitable. The National Institutes of Health and other experts agree that you can lower your risks by making a few lifestyle changes. These tips will help keep your back – and the rest of your body – healthy and strong:

Get some exercise. Being physically inactive raises your risks for back pain. Add regular aerobic activities, such as walking or bicycling, several times a week. You should also work on core strengthening exercises for your back and abdominal muscles, which help support your spine.
Watch your weight. Extra pounds put extra stress on your back. Being overweight also makes it harder to get the exercise you need.
Eat right. A diet rich in fruits, vegetables and whole grains helps you control your weight and also gives you the nutrients you need for strong bones. Low-fat dairy products are good sources of calcium, along with dark green, leafy vegetables. Many foods, such as breakfast cereals and dairy products, are fortified with vitamin D, which your body needs in order to absorb calcium.
Don’t smoke. Smoking weakens your bones and increases your risks for developing osteoporosis. It also affects muscles and other tissues. Smokers are more likely than others to have low back pain.
Learn how to lift. Using the wrong muscles when lifting heavy objects is a major cause of back pain.When you need to lift something heavy or unwieldy, your best move is to get help. Whether you share the weight or lift on your own, use your leg muscles instead of your back. Keep your back straight and hold the load close to your body. Don’t twist your back while lifting or holding something heavy.
Sit and stand correctly. If you work at a desk, make your sitting position work in your favor. Adjust your chair or use a foot rest so that your feet rest on the floor with your knees slightly lower than your hips. Sit up straight and adjust the chair back, or use a pillow, to support your lower back. When standing, try not to slouch. Keep your shoulders back and relaxed, and your weight evenly distributed over both feet.
Wear the right shoes. Wearing high heels can change the position of your spine, and over time this can lead to back pain. Try not to wear high heels regularly. It’s also important to replace running shoes when they show wear. And if you stand on hard floors for long periods, wear shoes with more cushioning.

If you do develop back pain, don’t go to bed to recover. Instead, rest and cut back your activities for a few days only. You can use ice on the painful area during that time, and try an over-the-counter pain reliever.Use pain as your guide to resume normal activities, and don’t lift anything heavy for six weeks. Gradually start exercising after two to three weeks. It’s a good idea to see a physical therapist to learn the best exercises for your back.

Most back pain goes away on its own in a few weeks. However, it sometimes signals a more serious problem. Make an appointment with your doctor if severe back pain doesn’t improve with brief rest, if the pain spreads down one or both legs or causes numbness or tingling. People with osteoporosis should also see their doctor about new back pain.You should get immediate medical care if your back pain starts after a fall or injury to your back, if it causes new bowel or bladder symptoms, or if you also have a fever.

You can learn more about avoiding back pain by visiting the American Academy of Orthopedic Surgeons at orthoinfo.aaos.org.

This Bed Is Hazardous to Your Health

Warning: This Bed Is Hazardous to Your Health

Now that spring has sprung and the hot days of summer are within reach, many Americans are excitedly shedding multiple layers of winter clothing only to be greeted by their pasty white skin.
Sound familiar? It may be tempting to transform your ghostly pallor by relaxing in an indoor tanning bed, but if the health of your skin – and your body in general – is important to you, you should steer clear of indoor tanning.
Health experts, including the Centers for Disease Control and Prevention, the Surgeon General, and the FDA, agree that indoor tanning can cause skin cancers like melanoma — the deadliest type of skin cancer — and basal and squamous cell carcinoma. If that’s not bad (and scary) enough, indoor tanning can also cause premature aging and damage your eyes.
Indoor tanning companies that claim otherwise will likely find themselves in a heap of legal trouble with the Federal Trade Commission.
According to the FTC, Dr. Joseph Mercola and his two companies that sold indoor home tanning systems ran false and misleading ads claiming that indoor tanning is safe and doesn’t increase the risk of melanoma skin cancer.
“These types of false claims are especially troubling because of the serious health risks posed by indoor tanning,” said Jessica Rich, director of the FTC’s Bureau of Consumer Protection.
The FTC, which filed a complaint in federal court about Mercola’s unsubstantiated claims, says consumers who purchased Mercola-brand tanning systems — which were sold at prices ranging between $1,200 and $4,000 each — may be eligible for product refunds. If you bought a tanning system from Mercola between Jan. 1, 2012, and the present, you should receive a notice and claim forms from an FTC redress administrator.
It’s estimated that Mercola will have to pay more than $5.3 million in refunds.
n addition, the final court order stipulates that Mercola and his companies are now permanently banned from marketing or selling indoor tanning systems.
If you’re not quite ready to embrace your pasty white skin, you’re in luck. There are some great self-tanning products available these days. Check out “Top Tips for Faking a Tan Without Frying Your Wallet.”
Still not convinced? You might want to check out the story on the FDA site of former Miss Maryland, Brittany Lietz Cicala, who was a dedicated tanning bed user between the ages of 17 and 20, when she was diagnosed with melanoma:
In the four years since she was diagnosed with melanoma, Cicala’s surgeries have left her with about 25 scars. Cicala gets a head-to-toe skin exam every three months, which usually results in removal of a suspicious growth.
For more information on rising skin cancer rates and tips to protect your skin
Moneytalksnews

Zika Virus Disease

                                 Zika Virus Disease

The Zika virus is a type of mosquito-borne flavivirus that is typically transmitted by the Aedes species of mosquitos. Although most people do not have any symptoms, those who do have symptoms typically experience mild, flu-like symptoms. Pregnant women are believed to be at risk of pregnancy complications if they contract Zika virus disease during pregnancy. In particular, microcephaly (abnormally small skull) is a serious birth defect that has been linked to Zika infections in pregnant women. In February 2016, the World Health Organization declared Zika virus disease to be an international public health emergency.

Overview     

                Seriousne                          Prevalence in USA                                     Lifetime Cost

                    Mild                                                Rare                                                     Low
                     

The Zika virus is a part of the Flaviviridae family of viruses, which also includes the viruses that cause West Nile, dengue fever, yellow fever, and Japanese encephalitis. The Zika virus was first discovered in 1948 in a rhesus monkey located in the Zika Forest in Uganda. By 1981 it had been seen in patients in parts of Africa (including Uganda, Nigeria, Tanzania, Egypt, Central African Republic, Sierra Leone, and Gabon) and parts of South and Southeast Asia (including India, Malaysia, Thailand, Vietnam, Indonesia, and the Philippines).

Outbreaks of Zika virus disease have been reported on the island of Yap in Micronesia in 2007 and in French Polynesia in 2014. Starting in May 2015, an outbreak of the virus was reported in South America.

The Zika virus can spread from an infected person to an uninfected person by way of mosquito bites. The Aedes species of mosquito is an aggressive daytime feeder that tends to bite multiple people in a row, transferring the virus between humans. There have also been reports of the virus being transmitted from mother to fetus before the baby is born, from mother to baby during childbirth, through sexual contact, and from blood transfusions.

Approximately 1 in 5 people (20%) who become infected with the Zika virus will experience mild flu-like symptoms, which can include fever, itchy rashes, muscle and joint aches, headaches, fatigue, and conjunctivitis (red, irritated eyes). The symptoms typically appear within a week (2 to 7 days) after infection and last up to around a week.

The greatest concern regarding Zika virus disease is the infection’s suspected link to a serious condition called microcephaly (abnormally small skull) in babies born to women who have contracted Zika virus disease during pregnancy. There have also been reports of Guillain-Barre syndrome following Zika virus infection. Guillain-Barre is a condition where the body’s immune system attacks the nerves, causing muscle weakness and possibly paralysis. It’s not known exactly what causes Guillain-Barre, though there are a number of viruses that have been reported to trigger it.

Zika virus disease is diagnosed through a blood test. It is recommended that certain people see a physician or go to a clinic if they are at risk of infection:
Individuals who have recently traveled to areas where the outbreak has been reported and who are experiencing flu-like symptoms should speak to a healthcare provider. This is in order to rule out other serious infections, such as malaria.
Women who are pregnant or who are planning to become pregnant and who have recently traveled to high-risk areas should check with their prenatal care team for more information about the risks associated with Zika infection.

There is currently no treatment or vaccine available for the Zika virus. Individuals in high risk areas should take precautions to avoid exposure to mosquito bites, including wearing long-sleeved shirts and long pants, wearing insect repellant that contains at least 25% DEET, avoiding standing bodies of water, and sleeping under a mosquito net.

In February 2016, the World Health Organization (WHO) declared Zika to be an international public health emergency. This was in response to the 2014 outbreak in French Polynesia and the 2015 outbreak in Brazil. These outbreaks were linked with a significant increase in cases of microcephaly and other neurological complications in babies born to women who had contracted Zika virus disease during pregnancy. The WHO emphasized the need to fast-track research on Zika infections in order to better understand the link between Zika and pregnancy complications, including microcephaly. Other necessary research includes the need for a better understanding of how the infection spreads from person to person, where the virus occurs geographically, how to diagnose it quickly and accurately, and how to control mosquito populations that transmit the virus. The WHO encouraged the international scientific community to work on developing a reliable and safe vaccine.

Causes

                         Environmental                                                                               Lifestyle



















The Zika virus is a type of flavivirus that was first discovered in a rhesus monkey in the Zika Forest of Uganda in 1947. Prior to the 2015 outbreak, Zika virus disease had been documented in parts of Africa, South Asia, Southeast Asia, and the Pacific Islands. The virus is known to infect both humans and non-human primates.

Transmission by Mosquito

The Zika virus is primarily spread between humans by the Aedes species of mosquito, which are present throughout many parts of the world. These are the same types of mosquitos that spread the viruses that cause dengue fever, chikungunya, and yellow fever.

Aedes mosquitos are aggressive feeders that tend to bite several people in succession, which can spread the virus from an infected person to an uninfected person.
Aedes aegypti mosquitos are found in warmer climates and cannot survive cold weather.
Aedes albopictus mosquitos can survive in cooler climates.

Aedes mosquitos can travel between regions by accidentally being transported by humans, such as in a vehicle or with cargo.

Warm, wet weather and areas with standing or stagnant water (puddles, ponds, bogs, reservoirs, etc.) make it easier for mosquitos to survive and breed. Unlike some other types of mosquitos, Aedes mosquitos are active during the daytime, particularly during mid-morning and from late afternoon until twilight.

Once a female Aedes mosquito has laid its eggs, the eggs can survive up to a year without water. It only takes a small amount of standing water for the eggs to hatch and mature into adult mosquitos.

Other Forms of Transmission

The Zika virus is primarily a mosquito-borne illness. However, in rare cases the Zika virus has been reported to spread by other means, including:
Through sexual contact
From mother to child through the placenta
From mother to child during childbirth
Via blood transfusion

To date there are no reports of the virus passing to an infant through a mother’s breast milk. Given the benefits of breastfeeding, women in areas affected by the Zika virus are encouraged to continue breastfeeding normally.

Affected Areas

Beginning in early 2016, the United States Centers for Disease Control and Prevention (CDC) advised pregnant women against traveling to certain countries where the Zika virus has been reported, and suggested screenings for pregnant women who have recently traveled to affected countries. Please check with your healthcare provider regarding current areas where the virus is known to have spread, since the lists are frequently updated.

The Aedes mosquitos that carry the Zika virus are known to live throughout South, Central, and North America. In February 2016, the World Health Organization (WHO) reported that the mosquitos can be found in all areas of these continents with the exception of mainland Chile and Canada, and that the remaining countries are likely to see cases of the virus within their borders during the course of the outbreak. Warm, wet weather conditions are favorable for mosquitos, meaning that weather patterns may affect how quickly and how far the virus spreads.

Symptoms

Primary Symptoms

Incubation Period

The period of time between when a person is infected and when symptoms first appear is called the incubation period. The incubation for the Zika virus is thought to be between a few days and a week. In other words, symptoms may begin to appear somewhere between 2 – 7 days after infection.

Mild, Flu-Like Symptoms

Most individuals who become infected with the Zika virus will not experience any symptoms.

Approximately 20% of people (1 in 5) who are exposed to the virus develop symptoms. Those who do become ill most often have only mild, flu-like symptoms. These can include:
Fever (usually low-grade)
Headaches
Body aches (muscle and joint aches)
Fatigue
Malaise
Rash, which may itch
Conjunctivitis (red eyes)

Symptoms typically don’t require any special treatment and will go away on their own within about a week (2 – 7 days).

If You Experience Symptoms of Zika Virus Disease

Symptoms of Zika virus disease are seldom serious enough to require hospitalization. However, anyone who is experiencing symptoms and who has recently been in an affected area should talk to a physician. This is important in order to help track the spread of the virus and to rule out dengue fever, which can have life-threatening complications (see the Diagnosis and Treatment sections for more information).

Women who are pregnant, are experiencing symptoms of Zika virus disease, and who have recently been in an area with reported cases of Zika virus disease should speak to their prenatal care team as soon as possible. Zika virus infections during pregnancy have been linked with serious complications in newborns (see the Complications section for more information).

Complications

Microcephaly

Women who are pregnant or who may become pregnant are advised to avoid or delay travel to areas affected by Zika virus infections if at all possible. If this is not possible, strict precautions should be taken to avoid mosquito bites (see the Prevention section for more information). This is because cases of Zika virus disease in pregnant women are believed to be linked with cases of microcephaly in newborn babies. Talk to your healthcare provider for an updated list of areas currently affected by the Zika virus outbreak, as the list is frequently updated.

Microcephaly is a condition where a baby’s head is too small for its age and body size. This is associated with an underdeveloped brain, since a baby’s skull typically grows as the brain grows. In other words, a small skull indicates that the brain is underdeveloped for the baby’s size and age.

Within the general population, between 2 to 12 out of 10,000 babies are born with microcephaly. However, between October 2015 and January 2016, over 4,000 new cases of microcephaly were reported during a Zika outbreak in Brazil. Although it’s not known for certain, it is strongly suspected that Zika virus infections in pregnant women can cause microcephaly and other serious pregnancy complications. Further research is needed to better understand the relationship between Zika virus infections and neurological complications in newborn babies.

Complications of microcephaly can range from mild to very severe, including:
Difficulties or delays with the development of movement and balance (such as rolling over, sitting up, crawling, standing, and walking)
Difficulties or delays with the development of communication (such as babbling, first words, and putting strings of words together)
Difficulties or delays with intellectual development
Difficulty feeding / chewing / swallowing
Hearing and/or vision problems
Seizures

Women who may have been exposed to the virus during pregnancy should seek a diagnosis and follow-up care immediately. It is recommended that pregnant women who have a confirmed diagnosis of Zika virus disease talk to an experienced obstetrician as soon as possible. The prenatal care team will want to monitor the pregnancy closely through regular ultrasound scans to track the baby’s development. Other healthcare professionals may also become involved, such as infectious disease specialists or neurologists who specialize in prenatal care.

Although Zika is not fully understood, it appears that the virus leaves the blood after about a week. It is not known for certain, but it is suspected that women who become pregnant after having recovered from a Zika infection are not at risk of pregnancy complications. However, as mentioned above there is still much research to be done in order to understand how Zika affects pregnant women and their babies. Therefore, the current recommendations are to:
Wait at least six months before trying to conceive if a woman has had a Zika infection.
Wait at least four weeks after returning from an area affected by the Zika outbreak before attempting to get pregnant for women who have not had an infection or flu-like symptoms.
Wait at least four weeks after returning from an area affected by the Zika outbreak before having unprotected sex in order to prevent sexual transmission (both males and females).

Guillain-Barre Syndrome

Guillain-Barre syndrome is a condition that is not well understood. Many cases begin after a person has had an infection. Zika virus infections have been reported to trigger Guillain-Barre syndrome in some people. The syndrome occurs when a person’s immune system begins to attack parts of the nervous system instead of the infection. It can occur at any age, even in otherwise healthy people.

Symptoms of Guillain-Barre syndrome are the result of damage to the nervous system, and can include:
Unusual or tingling sensations in the extremities (called paresthesia), including the toes, feet, ankles, fingers, hands, and wrists
Muscle weakness, particularly weakness that begins in the lower body and spreads upwards (the weakness can sometimes progress into paralysis)
Difficulty with balance, standing, and walking
Difficulty with speaking, chewing, swallowing, and facial expressions
Bowel/bladder incontinence

In severe cases, Guillain-Barre syndrome can affect heart rate, blood pressure, or even cause difficulty breathing. Symptoms tend to be the worst about 2-4 weeks after they begin and start to get better after about a month.

Symptoms of Guillain-Barre syndrome can become worse very rapidly. Anyone who is experiencing symptoms of Guillain-Barre following an infection should seek medical care right away.

Diagnosis

Diagnostic Procedures

Blood Test                                                                                                Physical Examination

Healthcare agencies are currently being asked to report any confirmed cases of Zika virus disease. Anyone who lives in or who has recently traveled to an area affected by Zika virus infections should talk to a healthcare provider. This is so that cases of Zika virus infections can be tracked, and so that other infections can be ruled out.

History and Physical

Diagnosis of any medical condition begins with a history and physical with a qualified and licensed healthcare provider. In order to diagnose a Zika virus infection, the healthcare provider will ask a series of questions. The intention of these questions is to determine whether the person has been exposed to the Zika virus, such as from a mosquito bite from a location where Zika virus infections have been reported. Since the virus can also be transmitted through sexual contact, the provider will want to know about any recent sexual contact with someone who may have an infection.

During the physical examination, the healthcare provider will look for signs and symptoms of Zika virus disease, such as rash and conjunctivitis (red, swollen eyes). He/She will want to know about any flu-like symptoms that could signal an infection (see the Symptoms section for more information).

Blood Testing

The Zika virus can be detected with a blood test. A small sample of blood is taken and sent to a laboratory that will look for signs of the virus in the sample. Additional blood tests may be ordered at the same time to look for signs of viruses that are similar to Zika, such as dengue fever or chikungunya.

Ruling Out Other Infections

For most people, a Zika virus infection will cause mild, flu-like symptoms that will go away within a week or so. However, getting an accurate diagnosis is important so that healthcare professionals can track the Zika virus as it spreads across different geographic locations.

It is also important to see a healthcare provider for a diagnosis since symptoms of Zika virus are similar to early symptoms of dengue. Dengue is spread by the same mosquitos that spread Zika, which means that someone who has lived in or traveled to an area where Zika is present may also have been exposed to dengue. Early identification and treatment of dengue is critical, as it can be a serious and life-threatening infection.

Similarly, malaria is a type of mosquito-borne infection that can be fatal if not identified and treated promptly. Like Zika and dengue, malaria tends to be found in warm, wet climates such as parts of Africa, Asia, the Pacific Islands, South America, and Central America.

Treatment

Treatment Procedures

                                                                  Outpatient Treatment

There is currently no known treatment or cure for Zika virus disease. Most people who become infected with the Zika virus will not have any symptoms and will not require any treatment.

Treatment focuses on managing symptoms and taking care not to spread the infection to others, particularly pregnant women.

Symptom Management

Since there is no cure for Zika virus disease, treatment aims to keep the infected person as comfortable as possible until the symptoms go away. Steps to treat symptoms are similar to home care for flu, and include:
Get plenty of rest.
Drink plenty of fluids.
Take acetaminophen to treat fever, headache, and body aches.
Seek medical care if symptoms worsen.

A person who has a Zika virus infection should not take aspirin or any non-steroidal anti-inflammatory drugs (NSAIDs, such as naproxen or ibuprofen), as this can cause bleeding problems (see the Risks section for more information).

Antibiotics should never be used to treat a Zika virus infection. Antibiotics do not work against any viral infection, including Zika. Using antibiotics when they are not needed can cause serious, unnecessary side effects and lead to antibiotic resistance.

Avoid Infecting Others

Any person who has been exposed to the Zika virus will need to take strict precautions to avoid spreading the disease to others, especially to pregnant women. This means avoiding mosquito bites until a week after symptoms have first appeared. (See the Prevention section for more information about avoiding mosquito bites and preventing Zika virus infections).

Providers

Typically, you will visit a infectious disease specialist for zika virus disease. Below, you will find a list of nearby infectious disease specialists in your area, as well as nearby health facilities. You can also change the location or the specialty by using the filters.

Risks

Any person who suspects they may have been exposed to the Zika virus should avoid aspirin and any non-steroidal anti-inflammatory drugs (NSAIDs). Examples of NSAIDs include the popular over-the-counter drugs ibuprofen and naproxen. Aspirin and NSAIDs have been linked with hemorrhaging (bleeding) when taken to treat Zika virus symptoms.

Symptoms of a Zika virus infection should be treated with acetaminophen. Please see a healthcare provider if symptoms worsen or require further treatment.

Recovery

Only about 1 in 5 people who contract a Zika virus infection will experience any symptoms. The symptoms are typically mild and can be managed at home with acetaminophen. Symptoms typically last up to about a week. Anyone who experiences serious or worsening symptoms should seek medical care.

Prevention

Most people don’t experience any symptoms from Zika virus disease. About 20% of people experience only mild symptoms. However, it is strongly suspected that Zika infections can cause serious complications during pregnancy. Preventing the spread of the infection helps to keep everyone safe. Pregnant women are strongly advised to take strict precautions against exposure to Zika infections. Avoiding mosquito bites and practicing safe sex can limit the spread of the virus form person to person.

There is currently no vaccine for the Zika virus. It will likely take several years to develop an effective vaccine.

Preventing Mosquito Bites

Most cases of Zika virus disease are caused by mosquito bites. This occurs when a person with the virus is bitten by a mosquito, which then transmits the virus when it bites an uninfected person. Therefore, it is strongly recommended to take extra precautions against mosquito bites.

Ways to prevent mosquito bites include: 

Whenever possible, stay indoors in a building that has window/door screens or air conditioning.
Wear light-colored, loose-fitting clothing with long pants and long sleeves. The more skin is covered, the less is exposed to mosquitos.
If possible, treat clothing and linens with permethrin. Never use permethrin on skin, it is intended only for use on cloth. Always follow package instructions for use.
Use an insect repellant that contains 25% DEET or has otherwise been certified by an independent agency as effective against mosquitos (for example, repellants registered by the United States Environmental Protection Agency).
Always follow package instructions and re-apply insect repellant regularly.
Apply insect repellant after applying sunscreen.
Avoid putting repellant on open wounds or near the eyes / mouth.
Babies under 3 months of age should not be treated with insect repellant.
When applying insect repellant to small children, spray your hands with the repellant and then rub it onto the child’s skin. Avoid the eyes, mouth, and hands (since young children often put their hands in their mouths).
DEET is safe for pregnant women to use.
Place mosquito netting over cribs and strollers.
Sleep under a mosquito net if living in or traveling to places where there is currently a Zika outbreak.
Remove any sources of stagnant or standing water, such as buckets, pots, tarps, birdbaths, and so on. Mosquitos use water to breed, so removing sources of stagnant water reduces the areas where the mosquitos can multiply.
Help anyone who may need extra attention, such as a young children and older adults.

The mosquitos that spread Zika, chikungunya, yellow fever, and dengue are most active during the mid-morning and from mid-afternoon to twilight (dusk). However, it is a good idea to take precautions around-the-clock.

The virus can be transmitted to another person during the first week of the infection. Anyone who has a Zika infection should take extreme precautions to avoid mosquito bites in order to limit the spread of the infection to others. 

Preventing Sexual Transmission

There have been reports of Zika infections being transmitted through sexual contact. The following precautions are recommended in order to prevent sexual transmission of Zika virus disease:

For people who have not had Zika virus disease: 

anyone who has lived in or traveled to an area where there is a Zika outbreak should use protection when engaging in oral, anal, or vaginal sex for at least four weeks after leaving the affected area.

For people who have had a Zika infection: 

anyone who has had a Zika infection should use protection for at least six months after symptoms have subsided in order to avoid transmitting the infection to others. This is particularly important for women and partners of women who are planning to have children.
It is not yet well understood how common sexual transmission of Zika is. More research is needed to fully understand the risk level.

References

Data Sources

Data from the NHS, CDC, NIH, AHRQ, SEER, Healthcare Bluebook, Videum, and other government and private data sources. All written content is sourced from the NHS and curated by health professionals.

Disclaimer

The contents of HealthGrove, such as text, graphics, images, and other material contained on the HealthGrove site ("content") are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the HealthGrove site. If you think you may have a medical emergency, call your doctor or 911 immediately. HealthGrove does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the site. Reliance on any information provided by HealthGrove, HealthGrove employees, others appearing on the site at the invitation of HealthGrove, or other visitors to the site is solely at your own risk. The site may contain health- or medical-related materials that are sexually explicit. If you find these materials offensive, you may not want to use our site. The site and the content are provided on an "as is" basis.
Conditions Healthgrove

The Simple Guide to Heart Health

                               

The Best Workout for Weight Loss, Heart Health

Higher-intensity workouts could lower blood sugar levels and improve heart health, a new study says.

According to a study published March 2 in the Annals of Internal Medicine, obese people who exercised briskly for 40 minutes per day, four days per week, significantly improved not only their cardiovascular health, but also lost weight and reduced their blood sugar levels. In comparison, those who exercised at lower intensity improved their health and lost weight, but didn’t reduce their blood sugar level.

“Improvement at the higher intensity — just walking briskly on a treadmill — was substantially better,“ says Robert Ross, PhD, lead author of the study and an exercise physiologist at the School of Kinesiology and Health Studies at Queen’s University in Kingston, Ontario. “Participants were surprised at how easy it was to get to the higher intensity,”

About one-third of U.S adults over the age of 20 are considered obese, putting them at a much higher risk for cardiovascular disease. Exercise reduces that risk. Adults are currently advised by the federal government to exercise at moderate intensity for 150 minutes (2 hours and 30 minutes) per week or high intensity for 75 minutes (1 hour and 15 minutes) for the best health outcomes.

Intensity is measured by how hard a particular physical activity makes the cardiovascular system work, and it differs from individual to individual based on their level of fitness. For someone who isn’t fit, a brisk walk is enough to raise the heart rate to the optimal level for improving cardiovascular health. For someone who is fit, it takes a jog to get them to the ideal level, Ross says.

More information www.everydayhealth.com

Simple Diet and Fitness Tips

18 Simple Diet and Fitness Tips

Curb your sweet tooth

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

Find the best fitness friend

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitasker!

Relieve those achy muscles

After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor. Now that's speaking our language!

Buy comfy sneaks

You shouldn't buy kicks that hurt, bottom line! "Your shoes should feel comfortable from the first step," says Andrew Kastor. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go, but Kastor says they'll be even more so once you have a good 20 to 40 miles on 'em.

Running with music

Running with music is a great way to get in a groove (just make sure it's not blasting too loudly, or you won't hear those cars!). To pick the ultimate iPod playlist, think about what gets you going. "I know several elite athletes that listen to what we'd consider 'relaxing' music, such as symphony music, while they do a hard workout," says Andrew Kastor. So don't feel like you have to download Lady Gaga because her tunes are supposed to pump you up—go with any music that you find uplifting.

When to weigh

You've been following your diet for a whole week. Weigh to go! Now it's time to start tracking your progress (and make sure pesky pounds don't find their way back on). "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities," says Newgent. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.

Police your portions

Does your steak take up more than half your plate? Think about cutting your serving of beef in half. That's because it's best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, says Newgent, so that it's harder to overdo it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered ribs—yum!).

Combat cocktail hour

Is it ladies' night? If you know you'll be imbibing more than one drink, feel (and sip!) right by always ordering water between cocktails, says Newgent. That way, you won't rack up sneaky liquid calories (and ruin your inhibition to resist those mozzarella sticks!). But your H20 doesn't have to be ho-hum. "Make it festive by ordering the sparkling variety with plenty of fruit, like a lime, lemon, and orange wedge in a martini or highball glass," adds Newgent.

Eat this, run that

When you have a 5- or 10K (you get to eat more with a half or full marathon) on your calendar, it's important to plan out what you're going to eat the morning of the big day—something that will keep you fueled and also go down easy. While everyone is different, "We always have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese," says Andrew Kastor, who also advises eating around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run . And don't worry about nixing your a.m. caffeine fix on race day. "Coffee is great for athletic performances," Kastor adds, because it makes you sharper and may even give you extended energy. Talk about buzz-worthy!

Turn your cheat day around

Feeling guilty about that giant ice cream sundae you enjoyed at your niece's birthday party? Don't beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. "So really, that one off day doesn't usually result in any significant weight gain," says Newgent. It's about what you do the next day and the day after that's really important—so don't stay off-track. So be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer!

Run with this

Before you hit the road, make sure you're packing these key staples: a watch to log your total time (or a fancy GPS to track your mileage), an iPod with great amp-you-up music, a cell phone if you don't mind holding onto it, and a RoadID (a bracelet that includes all your vital info, $20; roadid.com). And on a sunny day, wear sunglasses. "They reduce glare, which can decrease squinting, ultimately releasing the tension in your shoulders," says Andrew Kastor. And that's a performance bonus, because relaxing them helps conserve energy on your runs. Hey, we'll take a boost where we can get it!

Say hello to H20

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.

Be a weekend warrior

You've been following your diet plan to the letter, but enter: the weekend. To deal with three nights of eating temptations (think: birthdays, weddings, dinner parties), up your activity level for the week. For instance, try taking an extra 15-minute walk around your office each day, suggests Newgent. Then, go on and indulge a bit at the soiree, guilt free. Another party trick? Enjoy a 100-calorie snack before a celebration, which can help you eat fewer munchies at the event.

Fun up your food

It's easy to get in a diet rut, even if you're loading up on flavorful fruits and veggies. The solution? Have plenty of spices, fresh herbs, and lemons at your cooking beck and call. "It's amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet," says Newgent. The best part: They contain almost no calories. Experiment with your dinner, tonight!

Up your exercise

How do you know when to increase your exercise? "The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10 percent each week," advises Andrew Kastor. See our training schedule at Health.com/yes-you-can, which guides you on how to increase your mileage.

Have a fruity ice cream sundae

Next time your family or friends decide to make an ice-cream run, don't worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You'll get a serving of delish fruit—no hefty calorie-laden toppings required.

Swap out your shoes

While we've all heard that running shoes break down after logging lots of miles (about 300 to 350), you may still be holding on to your fave pair. (They fit just right! They're so cushy!) Not a good idea. "Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe," says Andrew Kastor. So even if your sneaks have only 150 miles on them but are more than two years old, recycle them (try oneworldrunning.com or recycledrunners.com), because chances are they've already started deteriorating. And as a rule of thumb, always keep tabs on how many miles you've logged on them—tedious, but hey, you'll be proud of how far you've gone.

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