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Drinking Water Scams Revealed

Wed, 30 Apr 2025 14:00:16 GMT

Drinking Water Scams Revealed

Read this article before you consider paying for your drinking water:

Wouldn't it be nice to stop poisoning ourselves with polluted or unhealthy drinking water? I, for one, felt that I would love to find a source of safe inexpensive drinking water. (Ideally, I'd love to turn on the tap, and out it would flow!)

Whether it's curing cancer with magnets or herbal wonder-remedies or Vioxx, we've all seen the fantastic claims people make about their health products AND about how your whole life will be changed! I can tell you right now that 90% are frauds. You may even have fallen prey to some of these scams, selling you the latest fad. Me too. I've bought so many kinds of drinking water, I can't recall. (If a lie is repeated often enough, it becomes "the truth").

Finally, after many disappointments I got FED UP. I decided to get to the bottom of this desire we all have to make sure that our most basic nutrient -- water -- will keep us healthy, not make us sick.

I checked out endless commercial websites and a number of university and government sites; and I was dismayed at what I repeatedly found:

-- Outdated information or info repeated from other websites

-- Wild and sensational claims

-- No research

-- No refunds, etc.

I already knew that we can't trust our tap water because of the presence of up to 2000 contaminants.

Specifically, I found:

a) Bottled Water: a real mishmash of quality, often no more than filtered tap water sold at outrageous mark-ups and at quite an environmental cost.

b) Reverse-osmosis and distilled water: completely ignored the medical evidence of the dangers in the ongoing drinking of water that is void of minerals, acid in nature, and oxidizing.

I quickly realized that these products were either useless, overpriced, or potentially harmful after long-term use. And the companies were smiling all the way to the bank.

Nevertheless, I was able to find products that were well-researched and legitimate, such as water ionizers and certain filters. I hope that you're not misled by false claims, and take a look at the resources available, for the sake of your health.

Should I Do the Same Stretches Everyday

Mon, 28 Apr 2025 20:40:25 GMT

Should I Do the Same Stretches Every day or Varied

There’s a lot of debate when it comes to stretching and about what is the best way to improve flexibility. Some believe that doing the same stretches every day will provide the best results while others suggest that doing so could do more harm than good. This leads them to believe that you should vary your stretches every day.

Strength Training is NOT Stretching:

More than likely, this belief that you can’t stretch the same muscles two days in a row comes from the idea that you shouldn’t do strength training on the same muscles two days in a row. While this is true of strength training which works by damaging then repairing muscles, it’s not true of stretching, which shouldn’t damage your muscles.

Stretching does not damage muscles at the cellular level the way strength training does. Instead, it gently pulls your muscles and lengthens the fibers while extending the range of motion in the nearby joints. For this reason, it’s not only safe but beneficial to stretch every day. One recent study even found that stretching muscles less than 6 times per week did nothing for them.

The study focused on the hamstring in the upper leg because this large muscle is easiest to measure. Four sets of participants stretched the muscle at different intervals throughout the week. Some stretched every day while others stretched only 3 days per week. It was found that those that stretched every day improved the length of their muscle while those who only stretched 3 days had little improvement.

Why Stretch Every Day?

It’s important to realize that while you may not exercise every day, you are moving every day, which is why it’s important to stretch those muscles every day if you want to get more flexible. You use your muscles while performing regular tasks every day, so as they get used, they are warmed up and ready to be stretched to encourage flexibility.

Another reason to stretch every day is that it keeps you in the habit. Even if stretching is the only thing you do as far as exercise goes every day, it’s beneficial. However, if you only stretch a few days a week, it’s easy to forget and get lazy about it. However, if you make it part of your daily routine, then it’s easier to remember and soon your day won’t feel complete without stretching.

What to Stretch Every Day:

The best thing you can do for your body is to go ahead and stretch everything every day. If you have certain areas that you’re concerned about or want to focus on, then you may even want to do these twice per stretching session or twice per day. But, in general, it’s a good idea to make sure that every part of your body gets stretched every day.

To make sure that you stretch every part of your body every day, find a routine to follow, whether you go along with a DVD or create a written list of your favorite stretches that cover every major muscle group. By doing the same thing every day, this will further help you establish a routine and will ensure that you cover every part every day.

Children and the Flu Vaccine/Tips to Help Fight the Flu During Holidays

Thu, 24 Apr 2025 15:32:38 GMT

Children and the Flu Vaccine/Tips to Help Fight the Flu During Holidays

With the flu season ever approaching, you will want to prepare yourself. The worst thing that can happen during the holiday season is to get bogged down with the flu. There is simply too much going on for you to be stuck at home sick. But what can be even worse is having your kids be the ones to catch the flu. Because then you have to stay home and take care of them.

Sometimes, children and flu vaccine do not mix, as there is often a lot of complaining to be had when you try to get them one. So, all in all, your child getting the flu is not something you want to deal with. But there are some methods you can use to minimize the risk of them even getting sick.

1. Keep active. Exercise is a great way to boost the immune system, so having your kid remain active and stay in shape allows their immune system to run at peak capacity. Now exercise does not necessarily mean thirty-minute workouts or going to the gym. Simply having them run around playing with friends is great exercise. But if they are going to be playing out in the snow make sure they are bundled up tight.

2. Fruits and vegetables. Another method for boosting your child's immune system is to feed them plenty of fruits and vegetables. These types of foods contain various vitamins and minerals needed for a strong immune system. So, simply by changing up their diet, you can spare yourself of trying to mix Children and Flu vaccine.

3. Rest. Getting plenty of rest is yet another major component of keeping your children healthy. While exercise is important, recharging after an action-packed day is equally as important. If they do not get enough sleep, their body will not be as recharged as it should be and will not be able to fight off the flu as well as it should.

4. Keep their hands clean. Kids love running around and they love to get their hands on things. There are a lot of germs out there, and while you do not have to be all OCD over it, you should make sure they wash their hands regularly to prevent them from picking up something particularly nasty. When germs invade their body, it is the immune system that fights them off, but if their immune system is busy fighting off the various small-time germs they have picked up, it makes it easier for the flu to move in and take hold. So, keeping their hands clean can go a long way towards preventing that.

5. Flu shot. Lastly, and probably the most dreaded preventative measure for any parent is the nightmarish flu shot. As I have said above, children and flu vaccine rarely mix well and there is often a lot of complaining to be had. But as painful as it might be, ultimately it is in their best interest. Simply getting a flu shot is probably the best method out there for protecting them against the flu.

Correct Your Acid/Alkaline Balance with the Water You Drink

Sun, 20 Apr 2025 16:09:50 GMT

Correct Your Alkaline/Acid Balance with the Water You Drink

What the Experts Say:

In health circles, there has been much recent talk about acid /alkaline imbalance. Let's see if we can clarify how experts recommend we correct this imbalance.

The problem:

Your body functions best when neither too acid nor too alkaline. Unfortunately, almost all of us have become acidic due to diet, drinks and stress -- both psychological and from pollution. Acids can build up in our body, causing systems to be out of balance.

The effects:

According to Dr. Stefan Kuprowsky, "Acid wastes build up in the body in the form of cholesterol, gallstones, kidney stones, arterial plaque, urates, phosphates and sulfates. These acidic waste products are the direct cause of premature aging and the onset of chronic disease."

When this occurs, the body will restore its optimal pH by depleting certain minerals, such as potassium, calcium and magnesium, from organs and bones. In addition, your immune system may become fatigued from dealing with an excess of acid. Your body then stores acidic wastes in 'hiding places' such as muscles etc. rather than releasing the acids into the bloodstream.

As Dr. Robert Atkins, the well-known author, health and diet expert, notes: "Just about every condition I can think of, from arthritis to diabetes to cancer, is associated with acidity."

"The countless names of illnesses do not really matter. What does matter is that they all come from the same root cause...too much tissue acid waste in the body!" Theodore A. Baroody, ND, Ph.D.

What can be done?

A vast body of research reveals that you can help neutralize acid build-up in the blood and maintain a balanced pH, by taking some simple steps, such as:

-- Exercise

-- Avoiding highly acid-forming food and drink

-- Drinking the right water

What is the "right" water?

"International studies show that populations with little or no history of illness, such as cancer, drink higher pH (alkaline) waters. After all potential risk factors were considered and factored out, it became evident that they had been drinking waters with a pH of 9.0 to 10.0." Dr. Leonard Horowitz in "Aids and Ebola"

Alkaline ionized water "first came to notice in Japan, where researchers noted that people drinking water that came from certain fast- moving rocky mountain streams enjoyed extraordinarily good health. It turned out that this naturally occurring water was alkaline and had a different structure and electrical properties." Larry Clapp, PhD. in "Prostate Health in 90 days"

Alkaline water is produced at home with a small kitchen appliance called a water ionizer (long in use in Japan and Korea). As water ionizers have become popular in North America, more health professionals have had the opportunity to evaluate their effects on clients.

Sue Pollock, N.D. writes, we can "assist the body in being more alkaline with ...drinking alkaline water."

"I believe that the best water is water that is alkaline (reduced) and purified using a small device known as a water ionizer." (Dr. Stefan Kuprowsky)

"It is my opinion that ionized water will change the way in which all health practitioners and the public approach their health in the coming years." Dr. T. Baroody in "Alkalize or Die."

Why not just rely on a change of diet?

According to Sang Whang, researcher and author of "Reverse Aging", the danger is that we might omit important foods.

"Since the waste products that we are trying to discharge are acidic, the right kind of water is alkaline water...My personal recommendation is to enjoy the foods that we like, but do not over-eat or exclude any food. Eat in moderation following the professional dieticians' "balanced diet" concept, and let alkaline water do the job of cleansing acidic wastes."

Essential Stretches You Need To Know

Mon, 31 Mar 2025 19:10:02 GMT

Essential Stretches You Need To Know

When it comes to stretching, there are innumerable stretches that you can do, all of which can help you become more flexible, increase mobility, and reduce muscle and joint pain. But, with so many to choose from, it can be hard to know which ones to do.

Of course, if you have a certain part of your body that you want to focus on, then you can do various stretches for that part of the body. However, if you’re looking for stretches that help your entire body, then there are a few other ones that you’ll need to do.

Here are 3 essential stretches you need to know:

Side Bend:

This stretch will stretch out your abdominal, back, and lateral muscles as well as your hips.

Begin the stretch from a standing position with your feet in line with your shoulders. Reach your hands over your head and press the palms of your hands together as high as you can reach. Take a deep breath in and pull your spine as straight and tall as you can manage.

As you exhale, bend your body to the right so that you can feel the stretch through your arm and down your left side. Be sure to maintain a good form by keeping your arms and upper body in the same position. Hold the pose for 60 seconds, maintaining deep breathing throughout. Then, return to an upright position as you exhale and do the same thing to the left. Although not quite as effective, this stretch can also be done from a chair.

Chest Opener:

This stretch focuses on your chest muscles, triceps, and shoulders.

Begin from a standing or sitting position. Then, reach your arms behind your head, clasping your hands at the back of your head. As you take a deep breath in, lift your chest as you pull your elbows back and keep your hands anchored behind your head.

Relax your position slightly as you exhale, then continue to stretch your chest and arm muscles further with each subsequent breath. You should maintain this pose for 10 slow breaths or 60 seconds.

Quad Stretch:

Use this stretch to improve range of motion in your knees and to stretch out your quadriceps.

While standing, lift your right foot up and grab it with your right hand at the ankle. Gently pull your heel to your glute until you can feel the stretch in the front of your leg. Keep your knees as close together as you can and hold the pose for 60 seconds. Once you finish on one side, you can do the same with the left leg.

This pose can only be done while standing. If you are worried about maintaining balance during this stretch, you can hold onto a sturdy piece of furniture or use a wall to steady yourself while performing this essential stretch.

By doing these 3 essential stretches every day, you will quickly see improvements in these parts of the body in terms of flexibility and mobility.

Are There Herbs That Relieve Kidney Stones

Mon, 17 Mar 2025 23:37:34 GMT

Are There Herbs That Relieve Kidney Stones

Kidney stones are caused by a buildup of calcium and can inhibit the ability to urinate, and they are extremely painful. They can be caused by dehydration, infections, and disease. Stones take time to form, even though at first you won't even know they are there. They form when your body is unable to clear urinary waste out completely. This waste can form solid blockages, which if left unchecked, will cause kidney stones and severe pain. Sometimes kidney stones appear in patients that aren't considered at risk for them. The good news is that there are herbs that relieve kidney stones.

If you are experiencing pain in your groin, lower stomach or back, accompanied by vomiting and dark orange or reddish urine, or if you experience pain while urinating, it's likely you have a kidney stone. Once the kidney stone is formed it's very important to get rid of it as soon as possible, not just for pain relief but also because the stone can cause serious damage to your kidneys.

In order to help prevent the formation of the kidney stones in the first place, one thing you can do is to make sure you drink plenty of water every single day. Proper hydration will keep your kidneys flushed out, which might help prevent the formation of stones.

There are some herbs that act as diuretics and help increase urine flow: dandelion, juniper berry, fennel, meadowsweet, cornsilk, horsetail, goldenrod, and sassafras.

If you have kidney stones already, there are some herbal remedies that may be able to help relieve them:

1. Hydrangea: Helps to dissolve the stones and allow you to urinate more easily. It can help relieve some of the pain in the stomach, back and groin associated with having kidney stones. A possible side effect could be loose stool or diarrhea, of course everyone is different, and your results could vary.

2. Catnip: Helps unblock the urine and allow it to flow more freely.

It can cause gas and/or cramping.

3. Cleavers: This is a great remedy for many types of bladder and kidney related health issues. It can help relieve the problem of being unable to urinate due to blockage and can help the liver and remove stones in the bladder as well as the kidney. This herb can be used in tea. Just add three to four ounces of dried Cleavers to one quart of water. Drink this tea daily to gain the maximum benefit. This will help prevent kidney stones or help dissolve existing stones.

The bad news is that kidney stones are painful and can make it difficult to urinate, not to mention the fact that kidney stones can cause serious damage to your kidneys. The good news is that they can sometimes be prevented naturally by using various herbs. If you already have them, there are herbs that can relieve kidney stones. Find out all you can to take care of yourself and continue to educate yourself on all your health needs.

Raw Food Diet

Mon, 17 Mar 2025 23:14:50 GMT

Raw Food Diet

Our bodies thrive on all that is fresh and vital. Raw food diets promote eating and drinking ‘living’ food. A diet of at least 75% raw food offers numerous health benefits, starting with weight loss and detox. Read about all the benefits of a raw food diet and try some simple but yummy recipes!

Eating raw foods is natural. Our bodies thrive on all that is fresh and vital. A raw food diet (or increasing the amount of raw food that you eat) is bound to bring a feeling of increased wellbeing.

Raw food diets are based on unprocessed and uncooked plant foods, preferably organic, such as a variety of fresh fruits and veggies, nuts, seeds, grains, dried fruit, fresh juices and purified water.

Why Raw Foods?

Basically a vegetarian diet, the raw food diet promotes eating and drinking ‘living’ foods. Living foods and juices contain the maximum amount of fiber found in raw produce, fiber that can be lost in processing. Such foods are easily metabolized and tend to be lower in calories than the average diet.

Heating food above 116°F destroys enzymes in food that aid in digestion and in absorption of food, diminishing its nutritional value.

Benefits of a Raw Food Diet:

A diet of at least 75% raw food offers numerous health benefits, such as increased energy, improved skin appearance, better digestion, weight loss and reduced risk of serious illnesses like heart disease, diabetes and cancer.

A raw food diet contains little or no saturated fats, is low in sodium, high in potassium, magnesium, folate and fiber.

Raw food diets are also excellent detox diets. Different combinations of raw, living foods and juices can be used for colon cleansing, liver cleansing, kidney cleansing and skin cleansing.

The Basics of a Raw Food Diet:

Any fresh fruits, vegetables, grains, seeds, beans, nuts, legumes, young coconut milk – even seaweed – can be menu items of a raw food diet. Your choice of foods may depend on your reasons for dieting, for example:

- sprouted brown rice slows glucose absorption and improves the metabolism

- cabbage supports healthy cellular function; radish leaves act as an antioxidant, as does Shiitake mushrooms

-carrots are a great source of vitamin A and encourage healthy vision and a healthy cardio-vascular system

You can use a sprouter to sprout seeds, grains, beans – even wheatgrass. Sprouts could be called a ‘super food’ – organic sprouts contain enormous levels of proteins, vitamins, minerals, trace minerals, chlorophyll pigments and enzymes, and are the ideal natural supplement.

Sprouts can be used in salads and soups, or they can be juiced. Fresh juices are a great ready energy supply, and a good quality juicer produces living juices that are full of essential nutrients.

A great juicing recipe to complement a raw food diet is carrot juice with potato, fennel and apple. Simply juice 4 medium carrots, 2 apples, 1 small potato and 1 small stalk of fennel.

Fennel has been shown to reduce and control inflammation of arthritis, it evens mood fluctuation and depressive states, and has the rare nutrient called manganese, plus zinc and vitamin B complex.

The nutritional value of grains and seeds is impressive. They contain most of the vitamins – particularly A, B, and E. They’re also fantastic natural sources of unsaturated fatty acids and lecithin, and an excellent source of proteins.

You can even use soymilk makers to make non-dairy drinks from different beans, rice, nuts, seeds and grains to have with breakfast. If you want something a little more substantial than soy milk you can make your tofu (or, of course, visit a good health food shop).

Essentially, the idea of a raw food diet is to eat unprocessed foods for at least 75% of the time. If the idea of raw food isn’t very appetizing to you, you can warm the food a little as long as the food isn’t heated above 116°F.

Cautionary Note:

As with any major change in diet, it’s a wise idea to consult your doctor before beginning a special diet. This is especially true for children, pregnant women, anyone with anemia and anyone with a pre-existing medical condition.

Even natural foods can conflict with certain medications, so please consult with your doctor or pharmacist if you’re taking any medication.

Because a raw food diet is detoxifying, some people suffer a mild detox reaction, including mild headaches, nausea and cravings. These symptoms may last for several days. You’ll get more enjoyment out of your raw food diet if you cut down on things like meat, sugar and caffeine a week or so before starting the diet.

Last But Not Least…

A raw food diet is certainly a good way to improve your overall health and wellbeing. Like anything worthwhile it takes time, energy and commitment. Because many of the foods for this particular type of diet are made from scratch, there is some preparation time involved. There are many great products on the market that can help you prepare your own living food and save you some time as well.

Combined with regular exercise, a raw food diet is also an excellent weight loss method. If you’ve been feeling ‘a little off’, or just need a pick-me-up and some extra energy, then a raw food diet is certainly a good way to go.

Five Ways To Improve Balance For A Senior

Thu, 13 Mar 2025 14:38:13 GMT

Five Ways To Improve Balance For A Senior

For many seniors, stability is a huge problem. This is because if you aren’t stable and able to maintain your balance well, you are more likely to fall. For seniors, falling is dangerous because with weaker bones and joints, serious injuries are likely. Fortunately, there are a number of things that seniors can do to improve their stability.

Here are 5 ways to improve stability for a senior:

1. Balance Exercises

By far the best way that you can improve your stability at any age is to regularly engage in balance exercises. There are quite a few balance exercises to choose from that will help you strengthen the right muscles so that you can walk with more confidence and stability.

Some balance exercises will require you to use various pieces of exercise equipment such as dumbbells and balance balls, but others don’t need anything other than your body. That makes it easy to do balance exercises no matter where you are!

2. Stretching Exercises

This is another type of exercise that you can do to improve stability as a senior. Stretching exercises help to increase the range of motion in joints which can ease the pain of arthritis. In turn, this can stabilize your joints and improve your overall stability. Like balance exercises, there are plenty that you can do that don’t require any equipment.

3. Activity

The old adage that “if you don’t use it, you’ll lose it” is true when it comes to how active you are. If you want to maintain and improve your stability, you need to stay active and keep using your whole body. This will help you in more ways than just improving your stability.

Staying active as a senior can also help you avoid common conditions that the elderly often face such as osteoporosis, arthritis, and heart disease. If you are overweight, getting more active will help you lose weight, which will improve your overall health condition.

4. Good Shoes

You would be surprised at what a good pair of shoes can do for your stability. In fact, the right pair of shoes could make the crucial difference between walking easily and risking falling, just by making a trip from the couch to the fridge.

Good shoes provide stability because they give you a flat surface to walk on and plenty of cushioning, so you have some room for error when you place your foot down. They will also make walking around significantly more comfortable, which reduces foot, knee, hip, and even back pain associated with poor foot support.

5. Walking Aids

Ask your doctor if a walking aid is right for you to help improve your stability. He or she will be able to prescribe you the right level of assistance when it comes to walking aids. For some people, these walking aids are only temporary help that can improve stability by allowing you to be more active as you build up your muscles to be able to walk unassisted again.

If you’re a senior and concerned about your stability, then get started on following these tips today to be able to keep enjoying your life!

Thyroid

Thu, 23 Jan 2025 17:03:34 GMT

Thyroid

Your thyroid is an important endocrine gland that makes and releases certain hormones. Your thyroid's main job is to control your metabolism -- how your body uses energy. Sometimes, your thyroid doesn't work properly. These conditions are common and treatable.

WHAT IS THE THYROID?

Your thyroid is a small, butterfly-shaped gland located at the front of your neck under your skin. It's a part of your endocrine system and controls many of your body's important functions by producing and releasing (secreting) certain hormones. Your thyroid's main job is to control the speed of your metabolism (metabolic rate), which is the process of how your body transforms the food you consume into energy. All of the cells in your body need energy to function. When your thyroid isn't working properly, it can impact your entire body.

WHAT IS THE ENDOCRINE SYSTEM?

Your endocrine system is a network of several glands that create and secrete (release) hormones. A gland is an organ that makes one or more substances, such as hormones, digestive juices, sweat or tears. Endocrine glands release hormones directly into the bloodstream. Hormones are chemicals that coordinate different functions in your body by carrying messages through your blood to your organs, skin, muscles and other tissues. These signals tell your body what to do and when to do it.

The following organs and glands make up your endocrine system:

* Hypothalamus.

* Pituitary gland.

* Thyroid.

* Parathyroid glands.

* Adrenal glands.

* Pineal gland.

* Pancreas.

* Ovaries.

* Testes.

WHAT DOES MY THYROID DO?

As an endocrine gland, your thyroid makes and secretes hormones. Your thyroid produces and releases the following hormones:

* Thyroxine (T4): This is the primary hormone your thyroid makes and releases. Although your thyroid makes the most of this hormone, it doesn't have much of an effect on your metabolism. Once your thyroid releases T4 into your bloodstream, it can convert to T3 through a process called deiodination.

* Triiodothyronine (T3): Your thyroid produces lesser amounts of T3 than T4, but it has a much greater effect on your metabolism than T4.

* Reverse triiodothyronine (RT3): Your thyroid makes very small amounts of RT3, which reverses the effects of T3.

* Calcitonin: This hormone helps regulate the amount of calcium in your blood.

In order to make thyroid hormones, your thyroid gland needs iodine, an element found in food (most commonly, iodized table salt) and water. Your thyroid gland traps iodine and transforms it into thyroid hormones. If you have too little or too much iodine in your body, it can affect the level of hormones your thyroid makes and releases.

Your thyroid hormones affect the following bodily functions:

* How your body uses energy (metabolism).

* Heart rate.

* Breathing.

* Digestion.

* Body temperature.

* Brain development.

* Mental activity.

* Skin and bone maintenance.

* Fertility.

WHAT OTHER ORGANS AND GLANDS INTERACT WITH THE THYROID?

Your endocrine system is an elaborate network of glands and hormones. Many glands and hormones rely on other glands and hormones to send them signals to start working. In addition, certain hormones can suppress other hormones. Your body has a complex system for controlling the level of thyroid hormones in your body.

First, your hypothalamus (a part of your brain located on the undersurface of it) secretes thyroid-releasing hormone (TRH), which stimulates a part of your pituitary gland to secrete thyroid-stimulating hormone (TSH). TSH then stimulates your thyroid follicular cells to release thyroxine (T4) and triiodothyronine (T3) if there are adequate levels of iodine in your body.

Your thyroid gland and its hormones affect almost every organ system of your body, including:

* Your cardiovascular system: Your thyroid helps regulate the amount of blood your heart pumps through your circulatory system (cardiac output), heart rate and strength and vigor of your heart's contraction (contractility of the heart).

* Your nervous system: When your thyroid isn't working properly, it can cause symptoms that affect your nervous system, including numbness, tingling, pain or a sense of burning in the affected parts of your body. In addition, hypothyroidism can cause depression and hyperthyroidism can cause anxiety.

* Your digestive system: Your thyroid is involved with how food moves through your digestive system (gastrointestinal motility).

* Your reproductive system: If your thyroid isn't working properly, it can cause irregular menstrual periods and issues with fertility.

CAN A PERSON LIVE WITHOUT A THYROID?

Yes, you can live without your thyroid. However, you'll need to take hormone replacement medication for the rest of your life in order to stay healthy and prevent certain side effects and symptoms. Thyroid removal surgery, known as a thyroidectomy, is a common surgery that can treat certain thyroid conditions.

WHERE IS THE THYROID LOCATED?

Your thyroid gland is located in the front of your neck, straddling your windpipe (trachea). It's shaped like a butterfly -- smaller in the middle with two wide wings that extend around the side of your throat. A healthy thyroid gland is not usually visible from the outside (there's no appearance of a lump on your neck), and you can't feel it when you press your finger to the front of your neck.

WHAT ARE THE PARTS OF THE THYROID?

There are two main parts of your thyroid: the two halves (lobes) and the middle of the thyroid that connects the two lobes (thyroid isthmus). Your thyroid is made of thyroid follicle cells (thyrocytes), which create and store thyroid hormone (mainly T3 and T4), and C-cells, which secrete the hormone calcitonin.

HOW BIG IS THE THYROID?

Your thyroid is about 2 inches long. A healthy thyroid usually does not stick out from your throat, and you can't see it by looking at your neck. However, certain conditions can cause your thyroid to become enlarged. This is known as goiter. If you have a goiter, you may experience the following symptoms:

* Swelling in the front of your neck, just below the Adam's apple.

* A feeling of tightness in your throat area.

* A change in your voice, such as hoarseness (scratchy voice).

WHAT CONDITIONS AND DISORDERS AFFECT THE THYROID?

There are several different types of thyroid disease. Thyroid disease is very common, with an estimated 20 million people in the United States having some type of thyroid disorder. Women and people assigned female at birth (AFAB) are about five to eight times more likely to be diagnosed with a thyroid condition than men and people assigned male at birth (AMAB).

Thyroid diseases are split into two types: primary and secondary.

In primary thyroid disease, the disease originates in your thyroid gland. In secondary thyroid disease, the disease originates in your pituitary gland. As an example, if you have a nodule on your thyroid that's releasing excess amounts of thyroid hormones, it would be called primary hyperthyroidism. If a tumor in your pituitary gland is releasing excess amounts of thyroid-stimulating hormone (TSH), which then stimulates your thyroid to produce excess thyroid hormones, it would be called secondary hyperthyroidism.

The four main conditions that affect your thyroid include:

* Hypothyroidism (underactive thyroid).

* Hyperthyroidism (overactive thyroid).

* Goiter (enlarged thyroid).

* Thyroid cancer

HYPOTHYROIDISM

Hypothyroidism (underactive thyroid) happens when your thyroid doesn't produce and release enough thyroid hormones. This causes aspects of your metabolism to slow down. It's a fairly common condition that affects approximately 10 million people in the United States. It is treatable.

Causes of hypothyroidism include:

* Hashimoto's disease, an autoimmune disease.

* Thyroiditis (inflammation of the thyroid).

* Iodine deficiency.

* A nonfunctioning thyroid gland (when the thyroid doesn't work correctly from birth).

* Over-treatment of hyperthyroidism through medication.

* Thyroid gland removal.

HYPERTHYROIDISM

Hyperthyroidism (overactive thyroid) happens when your thyroid produces and releases more thyroid hormones than your body needs. This causes aspects of your metabolism to speed up. Approximately 1 out of 100 people over the age of 12 have hyperthyroidism in the United States. It is treatable.

Causes of hyperthyroidism include:

* Graves' disease, an autoimmune condition.

* Thyroid nodules.

* Thyroiditis (inflammation of the thyroid).

* Postpartum thyroiditis (inflammation of the thyroid that happens after giving birth).

* Excess iodine in your blood from diet and/or medication.

* Over-treatment of hypothyroidism through medication.

* A benign (noncancerous) tumor in your pituitary gland.

GOITER

Goiter is an enlargement of your thyroid gland. Goiters are relatively common; they affect approximately 5% of people in the United States. Goiters have different causes, depending on their type.

* Simple goiters: These goiters develop when your thyroid gland doesn't make enough hormones to meet your body's needs. Your thyroid gland tries to make up for the shortage by growing larger.

* Endemic goiters: These goiters occur in people who don't get enough iodine in their diet (iodine is necessary to make thyroid hormone). Iodine is added to table salt in the United States and several other countries, so people who live in those countries usually don't get endemic goiters.

* Sporadic goiters: These goiters have no known cause in most cases. In some cases, certain medications, such as lithium, can cause sporadic goiters.

THYROID CANCER

Thyroid cancer is cancer that begins in your thyroid tissues. Approximately 53,000 people in the United States receive a diagnosis of thyroid cancer every year. Treatments for most thyroid cancers are very successful. Thyroid cancer is classified based on the type of cells from which cancer grows. Thyroid cancer types include:

* Papillary: Up to 80% of all thyroid cancer causes are papillary.

* Follicular: Follicular thyroid cancer accounts for up to 15% of thyroid cancer diagnosis.

* Medullary: About 2% of thyroid cancer cases are medullary. It's often caused by a gene mutation.

* Anaplastic: About 2% of thyroid cancer cases are anaplastic.

WHAT ARE THE EARLY WARNING SIGNS AND SYMPTOMS OF THYROID PROBLEMS?

Different thyroid conditions have different symptoms. However, since your thyroid has a large role in certain body systems and processes, such as heart rate, metabolism and temperature control, there are certain symptoms to look out for that could be a sign of a thyroid condition, including:

* Slow or rapid heart rate.

* Unexplained weight loss or weight gain.

* Difficulty tolerating cold or heat.

* Depression or anxiety.

* Irregular menstrual periods.

If you're experiencing any of these symptoms, talk to your healthcare provider about getting a blood test to check your thyroid function.

WHAT ARE COMMON TESTS TO CHECK THE HEALTH OF THE THYROID?

The first-line test for checking the health of your thyroid is a blood test that measures your levels of thyroid-stimulating hormone (TSH). It's a screening test for both hypothyroidism and hyperthyroidism. In general, the normal range for a TSH blood test is 0.5 to 5.0 mIU/L (milli-international units per liter). However, this can vary from lab to lab and depending on certain factors, such as pregnancy and your age.

Your provider can also check the levels of T4 and T3 (thyroid hormones) in your blood. If your test results come back abnormal your provider may suggest having an imaging test such as a thyroid scan, which uses small amounts of a safe, radioactive material to create images of your thyroid, or a thyroid ultrasound.

HOW ARE THYROID CONDITIONS TREATED?

There are several treatment options for thyroid conditions depending on what the conditions are and how severe they are. The three main options for treatment include:

* Medication.

* Surgery.

* Radiation therapy and chemotherapy

MEDICATION

Medications for thyroid conditions include:

* Antithyroid medications: These medications block the ability of your thyroid to make hormones. Healthcare providers may prescribe this for hyperthyroidism.

* Beta-blockers: These medications help treat symptoms of hyperthyroidism, such as rapid heartbeat, but they do not treat the thyroid condition itself.

* Radioactive iodine: This medication damages thyroid cells, eventually leading to the destruction of your thyroid gland. This is a treatment option for hyperthyroidism and thyroid cancer.

* Thyroid hormone medications: These medications are a synthetic form of thyroid hormones for the treatment of hypothyroidism. People who have a thyroidectomy or a nonfunctioning thyroid from radioactive iodine usually need to take these medications for the rest of their life.

SURGERY

The most common type of surgery associated with thyroid conditions is a thyroidectomy. A thyroidectomy is the surgical removal of your entire thyroid gland. Thyroidectomy is one of the treatment options for thyroid disease and is the first-line treatment for thyroid cancer. Another surgery option is a lobectomy, which involves removing only a part of your thyroid.

RADIATION THERAPY AND CHEMOTHERAPY

Radiation therapy and/or chemotherapy are treatment options for thyroid cancer. Both therapies kill cancer cells and prevent them from growing. Most cases of thyroid cancer do not require radiation or chemotherapy.

WHAT ARE THE RISK FACTORS FOR DEVELOPING A THYROID CONDITION?

Thyroid conditions are common and can affect anyone at any age. However, some factors put you at a higher risk of developing a thyroid condition, including:

* Having a family history of thyroid disease.

* Having an autoimmune condition, such as Type 1 diabetes, rheumatoid arthritis or lupus.

* Taking a medication that's high in iodine.

Being older than 60, especially if you're a woman or a person who was assigned female at birth (AFAB).

HOW CAN I KEEP MY THYROID HEALTHY?

The main way to keep your thyroid healthy is to make sure you're getting enough iodine in your diet. Your thyroid needs iodine to make thyroid hormones. The good news is that the majority of people get adequate amounts of iodine through iodized table salt and foods that are fortified with iodine.

Other food sources that contain iodine include:

* Cheese.

* Cow's milk.

* Eggs

* Yogurt.

* Saltwater fish.

* Shellfish.

* Seaweed.

* Soy milk.

* Soy sauce.

However, it's important not to consume too much iodine because it can cause problems. If you have any questions or concerns about your thyroid health, don't be afraid to talk to your healthcare provider.

WHEN SHOULD I CALL MY DOCTOR ABOUT MY THYROID?

If you're experiencing symptoms of thyroid disease, such as changes in your weight, heart rate and temperature sensitivity, contact your healthcare provider. They can run a simple blood test to see if your thyroid is the cause of your symptoms. Your thyroid is an important gland in your endocrine system that affects many aspects of your body. Thyroid disease is very common and treatable. If you experience any thyroid disease-related symptoms or want to know if you have any risk factors for developing thyroid disease, don't be afraid to talk to your healthcare provider. They're there to help you.

Source: Cleveland Clinic

Oven-Fried Chicken

Sat, 11 Jan 2025 16:04:22 GMT

Oven-Fried Chicken

Makes 4 servings

4 boneless skinless chicken breasts (4 ounces each)

4 small skinless chicken drumsticks (about 2 1/2 ounces each)

3 tablespoons all-purpose flour

1/2 teaspoon poultry seasoning

1/4 teaspoon garlic salt

1/4 teaspoon black pepper

1 1/2 cups cornflakes, crushed

1 tablespoon dried parsley flakes

1 egg white

1 tablespoon water

Nonstick cooking spray

1. Preheat oven to 375. Rinse chicken. Pat dry with paper towels. Trim off any fat.

2. Combine flour, poultry seasoning, garlic salt and pepper in large resealable food storage bag. Combine cornflake crumbs and parsley in shallow bowl. Whisk together egg white and water in small bowl.

3. Add chicken to flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg white mixture, coating all sides. Roll in crumb mixture. Place in shallow baking pan. Repeat with remaining chicken, flour mixture, egg white mixture and crumb mixture.

4. Lightly spray chicken pieces with cooking spray. Bake breast pieces 18 to 20 minutes or until no longer pink in center. Bake drumsticks about 25 minutes or until juices run clear.

Nutrients per serving: 1 chicken breast and 1 drumstick

Calories: 314, Calories from fat: 17%, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 170mg, Sodium: 278mg, Carbohydrate: 13g, Fiber: 1g, Protein: 50g

Stretch It Out

Sat, 11 Jan 2025 15:41:53 GMT

Stretch It Out

When you hold still during a stretch, it's called static stretching -- besides feeling incredible and improving flexibility and range of motion, a move like the forward fold can also help you cope better with stress.

1. Stand with your feet about hip-distance apart, knees slightly bent.

2. Fold forward like a rag doll. Try to be in this position as lazily as possible.

3. Inhale fully through your nose: increase your knee bend slightly to allow for more rib cage expansion.

4. Exhale slowly and fully through your mouth as you try to fold further. You can hug or hold your torso or legs to gently pull yourself in.

5. Hold the stretch for 30 seconds or as long as it feels good.

Blood Donation

Fri, 10 Jan 2025 21:37:49 GMT

Blood Donation

OVERVIEW

Blood donation is a voluntary procedure that can help save lives. There are several types of blood donation. Each type helps meet different medical needs.

WHOLE BLOOD DONATION

Whole blood donation is the most common type of blood donation. During this donation, you donate about a pint (about half a liter) of whole blood. The blood is then separated into its components -- red cells, plasma and sometimes platelets.

APHERESIS

During apheresis, you are hooked up to a machine that collects and separates different parts of your blood. These blood components include red cells, plasma and platelets. The machine then returns the remaining parts of the blood back to you.

* Platelet donation (plateletpheresis) collects only platelets. Platelets are the cells that help stop bleeding by clumping and forming plugs in blood vessels (clotting). Donated platelets are commonly given to people with clotting problems or cancer and people who will have organ transplants or major surgeries.

* Double red cell donation allows you to donate a concentrated amount of red blood cells. Red blood cells deliver oxygen to your organs and tissues. Donated red blood cells are typically given to people with severe blood loss, such as after an injury or accident, and people with anemia (low hemoglobin).

* Plasma donation (plasmapheresis) collects the liquid portion of the blood (plasma). Plasma helps blood clot and contains antibodies that help fight off infections. Plasma is commonly given to people in emergency and trauma situations to help stop bleeding.

WHY IT'S DONE

You agree to have blood drawn so that it can be given to someone who needs a blood transfusion. Millions of people need blood transfusions each year. Some may need blood during surgery. Others depend on it after an accident or because they have a disease that requires certain parts of blood. Blood donation makes all of this possible. There is no substitute for human blood -- all transfusions use blood from a donor.

RISKS

Blood donation is safe. New, sterile disposable equipment is used for each donor, so there's no risk of getting a bloodborne infection by donating blood. Most healthy adults can donate a pint (about half a liter) safely, without health risks. Within a few days of a blood donation, your body replaces the lost fluids. And after two weeks, your body replaces the lost red blood cells.

HOW YOU PREPARE

Eligibility requirements: To be eligible to donate whole blood, plasma or platelets, you must be:

* In good health.

* At least 16 or 17 years old, depending on the law in your state. Some states allow legal minors to donate with parent permission. While there's no legal upper age limit, policies may vary between individual donor centers.

* At least 110 pounds (about 50 kilograms).

* Able to pass the physical and health-history assessments.

Eligibility requirements differ slightly among different types of blood donation.

FOOD AND MEDICATIONS

Before your blood donation:

* Get plenty of sleep the night before you plan to donate.

* Eat a healthy meal before your donation. Avoid fatty foods, such as a hamburger, fries or ice cream.

* Drink plenty of water before the donation.

* Check to see if any medications you are taking or recently took would prevent you from donating. For example, if you are a platelet donor, you must not take aspirin for two days prior to donating. Talk to a member of your health care team before you stop taking any medications in order to donate blood.

* Wear a shirt with sleeves that can be rolled up.

WHAT YOU CAN EXPECT

Before the procedure: Before you can donate blood, you will be asked to fill out a confidential medical history. It includes questions about behaviors known to carry a higher risk of bloodborne infections -- infections that are transmitted through blood.

Because of the risk of bloodborne infections, not everyone can donate blood. The following are groups that are not eligible to donate blood:

* Anyone who has used injected drugs, steroids or another substance not prescribed by a health care provider in the past three months.

* Anyone who has had a new sexual partner in the past three months and has had anal sex in the past three months.

* Anyone who has had multiple sexual partners in the past three months and has had anal sex in the past three months.

* Anyone who has a congenital coagulation factor deficiency.

* Anyone who has had a positive test for HIV.

* Anyone who has engaged in sex for money or drugs in the past three months.

* Anyone who, in the past three months, has had close contact with -- lived with or had sexual contact with -- a person who has hepatitis B or hepatitis C.

* Anyone who has had babesiosis, a rare and severe tick-borne disease, in the past two years.

You will also have a brief physical exam. The exam includes checking your blood pressure, pulse and temperature. A small sample of blood is taken from a finger prick and used to check the oxygen-carrying part of your blood (hemoglobin level). If your hemoglobin concentration is within a healthy range, and you've met all the other screening requirements, you can donate blood.

COVID-19 CONCERNS

The virus that causes coronavirus disease 2019 (COVID-19) hasn't been shown to be transmitted through blood transfusions. However, the U.S. Food and Drug Administration suggests waiting to donate blood for at least 10 days after a positive diagnostic test for COVID-19 without symptoms or for at least 10 days after symptoms of COVID-19 have completely gone away.

Those who have tested positive for COVID-19 antibodies but didn't have a diagnostic test and never developed symptoms can donate without a waiting period or having a diagnostic test done before donation.

DURING THE PROCEDURE

You lie or sit in a reclining chair with your arm extended on an armrest. If you have a preference for which arm or vein is used, tell the person who is collecting your blood. A blood pressure cuff or tourniquet is placed around your upper arm to fill your veins with more blood. This makes the veins easier to see and easier to insert the needle into. It also helps fill the blood bag more quickly. Then the skin on the inside of your elbow is cleaned.

A new, sterile needle is inserted into a vein in your arm. This needle is attached to a thin, plastic tube and a blood bag. Once the needle is in place, you tighten your fist several times to help the blood flow from the vein. First, blood is collected into tubes for testing. Then blood is allowed to fill the bag, about a pint (about half a liter). The needle is usually in place about 10 minutes. When your donation is finished, the needle is removed, a small bandage is placed on the needle site and a dressing is wrapped around your arm.

Another method of donating blood becoming increasingly common is apheresis. During apheresis, you are hooked up to a machine that can collect and separate different parts of your blood, such as red cells, plasma and platelets. This process allows more of a single component to be collected. It takes longer than standard blood donation -- typically up to two hours.

AFTER THE PROCEDURE

After donating, you sit in an observation area, where you rest and eat a light snack. After 15 minutes, you can leave. After your blood donation:

* Drink extra fluids.

* Avoid strenuous physical activity or heavy lifting for about 24 hours.

* If you feel lightheaded, lie down with your feet up until the feeling passes.

* Keep your bandage on and dry for the next four hours.

* If you have bleeding after removing the bandage, put pressure on the site and raise your arm until the bleeding stops.

* If bruising occurs, apply a cold pack to the area periodically during the first 24 hours.

* Consider adding iron-rich foods to your diet to replace the iron lost with blood donation.

Contact the blood donor center or your health care provider if you:

* Forgot to report any important health information to the blood donation center.

* Have signs and symptoms of an illness, such as a fever, within several days after your blood donation.

* Are diagnosed with COVID-19 within 48 hours after donating blood.

RESULTS

Testing: Your blood will be tested to determine your blood type and your Rh factor. Blood type is classified as A, B, AB or O. The Rh factor refers to the presence or absence of a specific antigen -- a substance capable of stimulating an immune response -- in the blood. You'll be classified as Rh positive or Rh negative, meaning you do or don't carry the antigen. This information is important because your blood type and Rh factor must be compatible with the blood type and Rh factor of the person receiving your blood. Your blood will also be tested for bloodborne diseases, such as hepatitis and HIV. If these tests are negative, the blood is distributed for use. If any of these tests are positive, the donor center notifies you, and your blood donation is discarded.

Source: Mayo Clinic

Kansas City Steak Soup

Wed, 08 Jan 2025 15:08:05 GMT

Kansas City Steak Soup

Makes 6 servings

Nonstick cooking spray

1/2 pound 95% lean ground beef

1 cup chopped onion

3 cups frozen mixed vegetables

2 cups water

1 can (14 1/2 ounces) stewed tomatoes, undrained

1 cup sliced celery

1 beef bouillon cube

1/2 to 1 teaspoon black pepper

1 can (10 1/2 ounces) fat-free beef broth

1/2 cup all-purpose flour

1. Spray Dutch oven with cooking spray. Heat over medium-high heat until hot. Add beef and onion. Cook and stir 5 minutes or until beef is browned.

2. Add vegetables, water, tomatoes with juice, celery, bouillon cube and pepper. Bring to a boil. Whisk together beef broth and flour until smooth, add to beef mixture, stirring constantly. Return mixture to a boil. Reduce heat to low. Cover and simmer 15 minutes, stirring frequently.

Note: If time permits, allow the soup to simmer an additional 30 minutes. The flavors just get better and better!

Nutrients per serving: 1 2/3 cups soup

Calories: 198, Calories from Fat: 23%, Total Fat: 5g, Saturated Fat: 2g, Cholesterol: 23mg, Sodium: 598mg, Carbohydrate: 27g, Fiber: 5g, Protein: 13g

Walk Away Pain

Tue, 07 Jan 2025 15:56:07 GMT

Walk Away Pain

One of the best things you can do to ease joint and back pain and ward off future ouches is so very simple: Just take it step by step. We know you're aware of the boundless benefits of walking -- a regular routine keeps you fit and helps you maintain muscle strength (crucial for later-life years), and walking is fantastic for flexibility and balance. Yet here's one win from walking that you might not know as much about: It's a proven pain reducer.

But wait a sec -- shouldn't you rest when you're achy? If you have an acute injury or extreme pain that disrupts your mobility, then yes, of course you should take it easy. However, extensive research shows that low-impact aerobic exercise like walking can improve everyday aches and pains and may help prevent future discomfort. For instance, research suggests that exercise therapy may provide as much relief from lower-back pain as taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDS), and another scientific trial found that in people with osteoarthritis, walking for at least 20 minutes daily was associated with a lower risk of developing recurring knee pain.

"Walking is gentle on joints, which helps with stiffness, and exercise in general strengthens the muscles that support joints and bones and boosts blood circulation, which helps bring oxygen and nutrients to those tissues and joints to treat or prevent pain," explains exercise physiologist Kirsten Ambrose, M.S., associate director of the Osteoarthritis Action Alliance at the University of North Carolina. "Consistent exercise over time has also been shown to reduce inflammation to further mitigate pain. And any physical activity stimulates the release of endorphins, feel-good hormones that may act as a natural pain reliever."

If you have a pain condition, it's a good idea to check with your doctor before beginning a new exercise plan, says Ambrose, "but for the great majority of us, walking is the best medicine." Read on for expert tips on building a walking routine that can help you stay vibrant (and hopefully pain-free) for life.

GET MOTIVATED

Taking the first steps may be hard, especially if you've got some pain, but "one thing that really helps people over the initial hurdle is a reward that overrides the discomfort," says walking expert Kirkland Shave, program director of Mountain Trek Health Reset Retreat in Ainsworth Hot Springs, Canada. "That 'joy factor' of being at one with our body and the environment can be a sensational delight." If that kind of payoff isn't doing it for you, plug in to your favorite tunes: Data suggests that listening to music you enjoy has performance-enhancing effects that can get you moving.

START SLOW

Shave recommends beginning with just 10 minutes of walking. "You wouldn't want to hike Kilimanjaro your first time out," he says. Ambrose also advises increasing your minutes and distance slowly: "The key is to build on the routine without overdoing it and causing more pain."

PAY ATTENTION TO BODY CUES

It's important to notice how your body is feeling during exercise. "If your pain is elevated beyond what it normally is, that's a sign to rest," says Ambrose, "and if you feel acute pain, such as a strained muscle or another injury, back off and take a break. "Try not to take a preventive OTC pain medication, like ibuprofen, before heading out on a walk, as it may "mask discomfort and prevent you from noticing that pain signal if you've tweaked something or overdone it," Shave adds.

DEVELOP THE HABIT

Consistency is important for reaping all the benefits of walking, and keeping at it helps reduce inflammation that can lead to discomfort (this is why you may be sore after not having worked out in a while). So build a healthy daily practice: The Centers for Disease Control and Prevention (CDC) recommends at least 2 1/2 hours of moderate activity, such as vigorous walking, per week. The government recommendation for weekly physical activity (150 minutes) breaks down to about 20 minutes a day for a full week or 30 minutes of walking five days a week. You can do this!

WALK MINDFULLY

"Research has shown that people who are depressed experience a greater amount of pain, and since we know regular exercise can help lessen a person's depressive symptoms, something like walking could also help mitigate pain," says Grace Hsiao-Wei Lo, M.D., chief of rheumatology at Michael E. DeBakey VA Medical Center. Practice mindful meditation as you move to help shift your mindset -- perhaps you'll feel good focusing on gratitude and positivity, or maybe losing yourself in the sights and sounds along the way will give you just what you need.

DON"T FORGET TO STRETCH

Try to stretch before and after a walk to get blood flowing to your muscles -- this helps prevent soreness and improve flexibility and range of motion. Shave recommends gentle hamstring and calf stretches to target some of the main lower-body muscles used for walking as well as full-body yoga moves to get blood flowing to your upper body. Listen to your body and never push yourself to stretch beyond what feels comfortable, says Ambrose: "Your body will naturally start to feel resistance as you stretch, and that's when you'll want to hold it and not go too far."

Source: Prevention

Glaucoma

Mon, 06 Jan 2025 14:52:05 GMT

Glaucoma

WHAT IS GLAUCOMA?

Glaucoma is a group of eye diseases that can cause vision loss and blindness by damaging a nerve in the back of your eye called the optic nerve.

The symptoms can start so slowly that you may not notice them. The only way to find out if you have glaucoma is to get a comprehensive dilated eye exam.

There's no cure for glaucoma, but early treatment can often stop the damage and protect your vision.

WHAT ARE THE TYPES OF GLAUCOMA?

There are many different types of glaucoma, but the most common type in the United States is called open-angle glaucoma -- that's what most people mean when they talk about glaucoma. Other types are less common, like angle-closure glaucoma and congenital glaucoma.

WHAT ARE THE SYMPTOMS OF GLAUCOMA?

At first, glaucoma doesn't usually have any symptoms. That's why half of people with glaucoma don't even know they have it.

Over time, you may slowly lose vision, usually starting with your side (peripheral) vision -- especially the part of your vision that's closest to your nose. Because it happens so slowly, many people can't tell that their vision is changing at first.

But as the disease gets worse, you may start to notice that you can't see things off to the side anymore. Without treatment, glaucoma can eventually cause blindness.

AM I AT RISK FOR GLAUCOMA?

Anyone can get glaucoma, but some people are at higher risk. You're at higher risk if you:

* Are over age 60, especially if you're Hispanic/Latino

* Are African American and over age 40

* Have a family history of glaucoma

Talk with your doctor about your risk for glaucoma and ask how often you need to get checked. If you're at higher risk, you need to get a comprehensive dilated eye exam every 1 to 2 years.

WHEN TO GET HELP RIGHTAWAY

Angle-closure glaucoma can cause these sudden symptoms:

* Intense eye pain

* Upset stomach (nausea)

* Red eye

* Blurry vision

If you have any of these symptoms, go to your doctor or an emergency room now.

WHAT CAUSES GLAUCOMA?

Scientists aren't sure what causes the most common types of glaucoma, but many people with glaucoma have high eye pressure -- and treatments that lower eye pressure help to slow the disease.

There's no way to prevent glaucoma. That's why eye exams are so important -- so you and your doctor can find it before it affects your vision.

HOW WILL MY EYE DOCTOR CHECK FOR GLAUCOMA?

Eye doctors can check for glaucoma as part of a comprehensive dilated eye exam. The exam is simple and painless -- your doctor will give you some eye drops to dilate (widen) your pupil and then check your eyes for glaucoma and other eye problems. The exam includes a visual field test to check your side vision.

DID YOU KNOW?

* Glaucoma can happen in 1 eye or both eyes

* Some people with high eye pressure don't get glaucoma -- and there's a type of glaucoma that happens in people with normal eye pressure

* Normal eye pressure varies by person -- What's normal for 1 person could be high for another

WHAT"S THE TREATMENT FOR GLAUCOMA?

Doctors use different types of treatment for glaucoma, including medicines (usually eye drops), laser treatment and surgery.

If you have glaucoma, it's important to start treatment right away. Treatment won't undo any damage to your vision, but it can stop it from getting worse.

MEDICINES: Prescription eye drops are the most common treatment. They lower the pressure in your eye and prevent damage to your optic nerve.

LASER TREATMENT: To lower your eye pressure, doctors can use lasers to help the fluid drain out of your eye. It's a simple procedure that your doctor can do in the office.

SURGERY: If medicines and laser treatment don't work, your doctor might suggest surgery. There are several different types of surgery that can help the fluid drain out of your eye.

Talk over your options with your doctor. While glaucoma is a serious disease, treatment works well.

Remember these tips:

* If your doctor prescribes medicine, be sure to take it every day

* Tell your doctor if your treatment causes side effects

* See your doctor for regular check-ups

* If you're having trouble with everyday activities because of your vision loss, ask your doctor about vision rehabilitation services that could help

* Encourage family members to get checked for glaucoma, since it can run in families

Source: National Eye Institute

Chunky Chicken and Vegetable Soup

Thu, 02 Jan 2025 18:48:45 GMT

Chunky Chicken and Vegetable Soup

Makes 4 Servings

1 tablespoon canola oil

1 boneless skinless chicken breast, diced

1/2 cup chopped green bell pepper

1/2 cup thinly sliced celery

2 green onions, sliced

2 cans (14 1/2 ounces each) chicken broth

1 cup water

1/2 cup sliced carrots

2 tablespoons cream

1 tablespoon finely chopped fresh parsley

1/4 teaspoon dried thyme

1/8 teaspoon black pepper

1. Heat oil in large saucepan over medium heat. Add chicken; cook and stir 4 to 5 minutes or until no longer pink. Add bell pepper, celery and onions. Cook and stir 7 minutes or until vegetables are tender.

2. Add broth, water, carrots, cream, parsley, thyme and black pepper. Simmer 10 minutes or until carrots are tender.

Nutrients per serving: 1/4 of total recipe

Calories: 130, Calories from fat: 57%, Total fat: 8g, Saturated Fat: 3g, Cholesterol: 27mg, Sodium: 895mg, Carbohydrate: 5g, Fiber: 1g, Protein: 9g

Tennis

Wed, 26 Jul 2023 22:28:37 GMT

Tennis

The best kinds of exercise get your entire body involved in a sustained activity. Playing tennis can keep you physically and mentally active for hours. To minimize the risk of injury from overexertion, try to compete against someone with a similar skill level. Even if you aren't a superstar on the court, just chasing the ball offers plenty of health benefits.

Due to the unpredictability and variability of the game, tennis involves a full range of upper-and-lower-body movements. It also provides a solid cardio workout. Playing regularly improves aerobic fitness, lowers body fat and reduces the risk of heart disease.

As a weight-loss solution, tennis can help you shed more than a pound a week from just a few hours of court time. There are mental benefits too. Split-second decisions required on the court strengthen connections in the brain. These neural pathways help improve motor skills and memory.

The sport also helps older players maintain bone density, muscle strength and agility. Ideally, the social aspect of tennis also relieves stress and anxiety. Just don't try to jump the net unless you're sure of your stride!

* Singles or doubles, there's nothing like a game of tennis to blast the fat.

Sciatica

Wed, 26 Jul 2023 19:52:24 GMT

Sciatica

An often-debilitating irritation of the sciatic nerve -- the longest and widest nerve in the body -- sciatica is characterized by pain stretching from the lower end of the spinal cord down the back to the leg to the knee. It's typically caused by a herniated disk, which pushes on a lumbar or sacral nerve root.

SEEK HELP FOR THESE SYMPTOMS

* Chronic pain in one leg or buttock

* Pain that increases while sitting

* Sharp pain that makes standing or walking difficult

* Intense pain when anything even brushes the outside of the leg

* Tingling in the foot or toes

TREATMENT

For acute sciatica, over-the-counter medications like ibuprofen are helpful. Activities like slow walking and easy stretching will also help, as will hot or cold compresses. For chronic sciatica, physical therapy and painkillers may be required. In the worst cases, surgery may be needed -- either a laminectomy, which reduces nerve pressure by widening the spine, or a lumbar diskectomy, the partial or complete removal of a slipped disk.

* A ruptured spinal disk can put pressure on the sciatic nerve, which runs along the base of the spine, causing severe, stabbing pain.

Food Chain

Wed, 26 Jul 2023 19:34:12 GMT

Food Chain

To keep the body running efficiently, the average adult should consume between 1,500 and 2,000 calories daily. Eating a classic breakfast of eggs, sausage, buttered toast and juice supplies the body with enough calories for the entire day. That means you won't burn all the calories consumed for lunch, dinner and in between -- and they'll get stored as fat.

Every 3,500 calories stored by the body adds a pound of fat. Instead of a heavy breakfast, consider hard-boiled eggs the night before and eating only the whites, which have a mere 17 calories. Fresh fruit salad, topped with yogurt for protein, is another excellent breakfast option.

Lunch should be the biggest meal of the day. At that point, the body needs to refuel. A large, greens-heavy salad -- minus the cheese and creamy dressing -- is best. Since leafy greens aren't meant to sit sluggishly in the intestinal tract, it's important to give your system plenty of time to digest them before bed.

For dinner, lentil soup and lightly grilled fish are healthy, lean choices. The nourishing dose of protein -- and the lack of greasy fare -- will make it easier to greet the morning.

Pilates

Thu, 29 Jun 2023 19:15:04 GMT

Pilates

This popular full-body workout is a series of movements designed to improve flexibility, balance and coordination. It also strengthens crucial muscles in your stomach, lower back and hips. Named for Joseph Pilates (1883-1967), the German physical trainer who invented it, the dynamic system can be performed on an exercise mat at home or at a studio with special equipment. Focusing on precision and control, concentration and breathing, it results in longer, leaner, more sculpted muscles as well as improved flexibility and posture.

BONUS:

Just one hour in a beginner's Pilates class can burn up to 300 calories!

Bug Bites And Stings

Thu, 29 Jun 2023 19:14:58 GMT

Bug Bites And Stings

Most insect bites and stings result in little more than redness, itching or swelling. In a few cases, though, bites and stings from bees, wasps, fire ants, scorpions and other creatures can cause severe, sometimes fatal, reactions. Some insects such as ticks and mosquitoes can also carry disease.

SEEK HELP FOR THESE SYMPTOMS:

* Difficulty breathing, or swelling in the throat

* Facial swelling or hives anywhere on the body

* Confusion, dizziness or light-headedness

* Increased heartbeat

* Cramps, nausea or vomiting

* Any scorpion sting to a child

TREATMENT:

If the reaction to a sting is mild, remove the stinger, then wash the area with soap and water. Apply a cold cloth or ice, or hydrocortisone cream, calamine lotion or a baking soda paste. An antihistamine such as Benadryl may reduce itching.

If the reaction is more severe, call emergency services. If the victim has a known condition, an epinephrine auto-injector, or EpiPen, may be required. Do not provide anything to drink, as it may cause choking. If the person starts vomiting, position him or her on their side to avoid choking. In the rare event the sufferer no longer has a pulse, begin cardiopulmonary resuscitation (CPR).

In the case of a tick bite, remove the bug with tweezers, making sure to get the mouth parts out, and clean the area with alcohol. If a fever develops days or even weeks later, see a physician.

* Bee and wasp stings are no fun -- but for people allergic to their venom, they can be deadly.

Healthy Fat

Thu, 29 Jun 2023 19:14:51 GMT

Healthy Fat

Everybody needs a little fat in their diet. Organs like the brain require it. And while all types of fat can cause weight gain, some fats are better than others. Avocados, for example, contain loads of healthy, monounsaturated fat, which boosts the body's production of acetylcholine, a chemical that helps the brain learn and remember. It also allows the brain to absorb the fruit's numerous vitamins, including B, C, E and K.

Avocados also have large amounts of tyrosine, an amino acid that aids focus and motivation. Walnuts, salmon and soybeans are packed with the fatty acid omega-3, which has anti-inflammatory properties that aid heart health. Just don't overdo the good fat. As with all food, moderation is essential.

Swimming

Tue, 27 Jun 2023 01:59:09 GMT

Swimming

Regardless of age, body type or fitness level, people who swim regularly have more energy and remain more active later in life. They also cut their mortality risk in half compared to those who engage in less-intensive exercise like walking. A daily routine significantly reduces heart-related medical issues, tension and chronic fatigue.

A water-based workout has built-in advantages. An essentially weightless, zero-impact workout prevents the kind of wear and tear on joints inherent in running and biking. Swimmers also avoid the back strain that can come with hunching over a bike.

Additionally, swimming enables people with physical restrictions -- such as those recovering from a bone injury or suffering from a musculoskeletal illness such as fibromyalgia or rheumatism -- to stay active. Because it's impact free, the body doesn't need a day off to recover and rebound.

Heat Stroke

Tue, 27 Jun 2023 00:59:02 GMT

Heat Stroke

Also called sun stroke, this condition occurs when the body reaches a dangerously high temperature, of 104 degrees or over. Caused by a combination of factors -- including prolonged exposure to or physical exertion in high temperatures -- it can cause damage to the brain, heart, kidney and muscles, and result in serious complications and even death if untreated. Heat stroke can occur over a period of weeks... or just hours.

SEEK HELP FOR THESE SYMPTOMS:

* Chronic, severe headache

* Nausea and vomiting

* Dry, red or hot skin

* Absence of sweat in the heat

* Dizziness or faintness

* Fast, shallow breathing

* Muscle fatigue and cramps

* Seizures

* Loss of consciousness

TREATMENT:

Call 911. Immediately move the overheated person to a shaded or air-conditioned area. Remove any excess clothing and cool them by immersing them in a cool bath or shower. Apply ice packs or cold compresses on the head, neck, armpits and groin.

* For heat stroke, it's fine to drink cool water to rehydrate, but avoid iced drinks, which can cause stomach cramps.

Strawberry And Watermelon Smoothie

Tue, 27 Jun 2023 00:36:53 GMT

Strawberry And Watermelon Smoothie

Prep time:10 minutes | Serves: 2 | Per Serving: calories 113, carbs 19.7g, fat 3.6g, protein 2.4g

INGREDIENTS:

* Fresh watermelon -- 1 1/2 C. seeded and cubed

* Frozen strawberries -- 1 1/2 C.

* Hemp seeds -- 1 tbsp.

* Fresh lime juice -- 2 tbsp.

* Unsweetened almond milk -- 1 C.

DIRECTIONS:

1) Add all the ingredients in a high-power blender and pulse until creamy.

2) Pour the smoothie into two glasses and serve immediately.

Finding The Right Personal Trainer

Sun, 25 Jun 2023 23:31:18 GMT

Finding The Right Personal Trainer

If you've decided to get fit, working with a personal trainer can help you get started. And if you're already in shape, you can still likely benefit. But how do you find a personal trainer who can make sure your workouts are both effective and safe? After all, not all trainers are qualified or skilled enough to design an appropriate fitness program that matches your needs.

A good way to find a personal trainer is to ask someone you trust -- a friend, relative, coworker, or health care provider. And if you are considering a particular trainer, don't be shy about getting references. Though some gyms give some free initial lessons, personal trainers don't come cheap: Sessions range from about $50 to well more than $100 in some areas.

Here's what to ask a potential personal trainer before picking up the dumbbells:

1) What is your educational and training background, and are you certified? Whether employed at fitness and health club facilities or in private practice, personal trainers in the U.S. often have a fitness-related bachelor's degree and some sort of certification. But more than 100 different organizations certify personal trainers, and there are no national standards. The level of knowledge needed to get certified varies widely among the organizations -- from having a degree in exercise physiology and passing a comprehensive exam to simply laying out the cash and taking an online open-book test. According to a survey of trainers, done by researchers at Brown University and published in Orthopedic Reviews in 2016, "personal trainer fitness related knowledge improves with a bachelor's degree and a more rigorous certification."

2) What organization is the certification from? Among the most respected certifying organizations are the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA), which require personal trainers to pass an extensive exam, maintain continuing education credits once certified, and be certified in CPR. While many certifications, like NSCA, require a bachelor's degree, others like ACSM and the American Council on Exercise (ACE) require only a high school diploma or equivalency certificate; some have no education prerequisites at all. Whatever certification the trainer has, it should be accredited by a third-party agency, such as the National Commission for Certifying Agencies (NCCA, which is the most reputable) or the Distance Education Accrediting Commision (DEAC).

3) Do you have a specialty area? Does the trainer mostly work with hardcore athletes (such as marathoners and bodybuilders), seniors, pregnant women, or people with biomechanical issues (such as knee and back problems)? If you have a medical condition that can affect your ability to exercise safely, such as osteoporosis, severe scoliosis, asthma, or a prior heart attack, make sure to tell the trainer and find out if he or she has experience in that area. Some certifying organizations give trainers the opportunity to attain a specialty certification or more education in a specialty area. For example, an ACSM trainer may become a "Certified Cancer Exercise Trainer," while under ACE, a trainer may be further trained in such areas as fitness nutrition, senior fitness, and sports conditioning (which focuses on building speed, agility, balance, and strength).

4) How long have you been a trainer? Look for a trainer who has at least a couple of years of hands-on experience (or at least someone not brand new to the job). But other important factors to consider are if the trainer communicates well, is supportive and motivating, suits your personality, and can help you meet your fitness goals.

Final note: Personal trainers are sometimes confused with athletic trainers, who specialize in the evaluation, prevention, and rehabilitation of acute and chronic injuries and illnesses, and often provide emergency care at sports events. Working in health care settings or with sports teams (and not typically at gyms), athletic trainers have a minimum of a bachelor's degree (though master's degrees are common) and are certified through the national Board of Certification, a nonprofit credentialing agency established for this profession. In all states except California, athletic trainers must also be licensed.

Prostate Cancer

Thu, 15 Jun 2023 17:23:49 GMT

Prostate Cancer

Cancers of the prostate, the small, muscular gland that produces semen, are almost always adenocarcinomas -- malignant tumors that form in tissue. Most prostate cancers grow slowly and don't cause symptoms. Often, men die of other causes, and autopsies reveal they had prostate cancer without even being aware of it. The presence of prostate cancer is usually detected when prostate gland cells are examined under a microscope.

SEEK HELP FOR THESE SYMPTOMS:

* Changes or difficulty in urinating

* Blood in urine or semen

* Difficulty getting an erection

* Weakness or numbness in the legs or feet

* Loss of bladder or bowel control

TREATMENT:

Medical professionals may suggest not treating this cancer unless it's advanced, in which case surgery can remove the cancerous tissue and radiation can contain or kill it.

Cryotherapy -- freezing the cancerous area -- isn't usually an initial treatment; however, after radiation and surgery, it can kill remaining disease cells. Hormone therapy -- specifically, androgen deprivation -- can also be started after surgery or radiation. This will prevent male hormones from causing prostate cancer cells to grow.

Chemotherapy is usually used only if the cancer has spread or is unresponsive to other treatments. Common chemotherapy drugs for prostate cancer include estramustine, cabazitaxel, mitoxantrone and docetaxel.

* The prostate is a small, walnut-shaped gland located beneath the bladder that produces seminal fluid.

* Prostate cancer cells can spread, particularly to the bone and lymph nodes.

Vanilla Smoothie

Wed, 14 Jun 2023 18:50:41 GMT

Vanilla Smoothie

Prep time: 10 minutes | Serves: 2 | Per serving: Calories 197, Carbs 8.6g, Fat 6.6g, Protein 24g

INGREDIENTS:

* Unsweetened vanilla protein powder -- 1\2 C.

* Almond butter -- 2 tbsp.

* Vanilla extract -- 2 tsp.

* Liquid stevia -- 6-8 drops

* Chilled unsweetened almond milk -- 2 C.

DIRECTIONS:

1) Add all the ingredients in a high-powered blender and pulse until creamy.

2) Pour the smoothie into two glasses and serve immediately.

Objects That Changed Our Health

Tue, 13 Jun 2023 20:25:16 GMT

Objects That Changed Our Health

Glow-in-the-dark watches, horseshoe crabs, fly swatters, spittoons, gin and tonics, bicycle helmets, American cheese, lab rats, bulldozers, birth certificates, and Joe Camel. You may not think these sundry objects have anything in common. But, along with 89 others, they make up the "100 Objects That Shaped Public Health," an engaging and thought-provoking list compiled by the Johns Hopkins Bloomberg School of Public Health in honor of its 100-year anniversary. The chosen objects "tell some of the most compelling stories of public health over the last century and help us appreciate its vast reach," according to the Hopkins website. Here, briefly, are just some of our favorites, for the wide-ranging impact they've had:

THE MOSQUITO NET:

Simple and cheap, insecticide-treated nets effectively protect against malaria, dengue, and other viruses transmitted by mosquitoes. Their use has saved countless lives in developing countries that lack costlier resources to combat insect-borne diseases. Other low-tech items on the list with similar benefits include window screens and the ever-humble fly swatter.

THE PILL:

Since the 1960s, the revolutionary use of oral contraceptives has allowed women to plan their pregnancies and control the size of their families. This birth control method is credited with lowering birth rates and improving the health of infants and mothers around the world. Condoms, which became popular after World War I, also made the list for their crucial role in preventing many sexually transmitted infections, in addition to pregnancy.

THE BIFURCATED NEEDLE:

This small two-pronged steel needle played an oversized role in ending smallpox. Used during the World Health Organization's Global Smallpox Eradication Program from 1966 to 1977, its special design (which, unlike a hypodermic needle, just lightly pricks the skin) allowed the vaccine against this dreaded disease to be delivered more effectively and efficiently. Of course, this object is just one key element in the broader public health achievement of vaccines, which over the past century have been responsible for eliminating polio in the U.S. (and most of the rest of the world) and for preventing misery and deaths from measles, whooping cough (pertussis), chickenpox, and other infectious diseases, as well as birth defects from rubella.

THE TAMPER-RESISTANT CAP:

Required since 1970, this innovative (though often frustrating) package design saved more than 900 children from accidental poisoning deaths from aspirin and oral prescription medications over the following two decades, according to calculations made by the U.S. Consumer Product Safety Commission. These hard-to-open caps are also found on bottles of bleach and other hazardous household substances. (Still, thousands of children get their hands on dangerous materials every day, with dire consequences for many of them.)

FLUORIDE TOOTHPASTE:

The discovery in the mid-20th century that fluoride makes teeth resistant to decay is hailed as one of the greatest breakthroughs in dentistry, saving millions of children a year (and plenty of adults too) the ordeal of the dental drill. Besides its addition to community water supplies across the nation, fluoride is now the active ingredient in 95 percent of toothpastes in the U.S., beginning with Crest in 1955.

THE REFRIGERATOR:

By slowing growth of harmful bacteria in food, this now-ubiquitous household item (at least in industrialized nations) is credited, in large part, with significantly reducing food-borne infections in the U.S.

THE SPEED LIMIT SIGN:

Excess vehicle speed is a major factor in road crashes. The speed sign, first introduced in 1901 in Connecticut (12 to 15 mph), is now required in nearly all states. They really help: As a 2009 study reported, there was a 3 percent increase in traffic deaths after Congress repealed the maximum federal speed limit (55 mph) in 1995, which led to higher speed limits nationwide. Other objects that have contributed to great advances in road safety include traffic lights, seat belts, airbags, children's car seats, bike lanes and helmets, and even sidewalks.

THE SIDEWALK:

These walkways keep pedestrians safer (by reducing the chance they will get hit by vehicles) and healthier (by making it easier for them to walk, rather than resort to driving everywhere). Studies suggest that more "walkable" neighborhoods encourage residents to be more physically active.

WARNING LABELS ON CIGARETTES:

Cigarette packs have carried a "Caution: Cigarette Smoking May Be Hazardous to Your Health" warning since 1965. Better for helping people quit, however, are the pictorial labels used in more than 100 countries and territories, which show stark images of diseased hearts and lungs, people with gangrene and on ventilators, premature babies, decaying teeth, tracheotomy holes, and more. Shamefully, a proposal by the FDA to require specific pictorial warnings on cigarette packs in the U.S. was stymied in 2013 when tobacco companies successfully challenged it. However, a federal lawsuit filed by pediatricians, anti-tobacco activists, and groups representing heart and cancer specialists has reignited the issue, challenging the FDA to issue a final rule requiring such labels.

PUBLIC (HEALTH) ENEMIES:

Not all of the objects on the Hopkins list have had positive impact. Quite a few have made us sicker and less safe or have hurt the environment. Among them: Joe Camel (the cartoon camel that made smoking cool to kids), tanning beds (which increase the risk of skin cancer and are especially popular with teenage girls), the Big Gulp (which ushered in the age of super-sized sugar-laden drinks), and leaded gasoline (which contaminated our air, water, and soil, leaving traces that still linger).

Some, like thalidomide, asbestos, and flame retardants, may have had good intentions when developed or first used but later turned out to deliver more harm than benefit. Still, some good has come out of even the most controversial objects, by initiating cascades of events that ultimately led to policy changes.

The indiscriminate use of the pesticide DDT, for instance, inspired the environmental movement, while the unsafe 1960 Chevrolet Corvair led to the creation of the National Highway Traffic Safety Administration.

FROM OBJECTS TO ACTIONS:

As the Hopkins website eloquently states, "Public health impacts all of us, in every corner of the globe, every day of our lives -- not only our health and safety, but also how we live, what we wear, what we eat, what happens to our environment and the stewardship of our planet. It is because of public health that we have clean water to drink, safe food to eat and are protected from many deadly infectious diseases. This list, an important tool, also reminds us that we have a lot of work to do to address the many challenges that remain."

Lymphoma

Mon, 05 Jun 2023 18:57:03 GMT

Lymphoma

The lymphatic system is a network of vessels that lead to and from the body's hundreds of lymph nodes. These gland-like tissues flush toxins and waste that could cause disease from the body. Lymphoma is a cancer of cells in the immune system, called lymphocytes, that fight infection. There are two principle forms of the disease: Hodgkin's lymphoma and non-Hodgkin's lymphoma. The difference is in the particular type of lymphocyte that is affected.

SEEK HELP FOR THESE SYMPTOMS:

* Unusual weight loss

* Constant Fatigue

* Night sweats and fever

* Painless swelling of the lymph nodes in the armpits, groin and neck

* Shortness of breath

TREATMENT:

Beyond surgery to remove affected nodes, doctors employ an arsenal of tools. Chief among these are biologic therapy and antibody therapy, which stimulate the immune system to target these specific cancer cells. Traditional chemotherapy and radioimmunotherapy are also used, often with corticosteroids such as dexamethasone, hydrocortisone, methylprednisolone and prednisone. The corticosteroids help kill lymphoma cells, as well as manage nausea, pain, inflammation and other side effects.

* Swollen lymph nodes in the neck, underarms or groin are one of the first signs of the disease.

Speedy And Spicy Curried Apricot Chicken Salad

Mon, 05 Jun 2023 18:30:09 GMT

Speedy And Spicy Curried Apricot Chicken Salad

INGREDIENTS:

1/2 cup plain low-fat yogurt

1/4 cup high-quality mayonnaise

1 to 2 tablespoons raw honey, to taste

1 tablespoon curry powder

3 cups cooked chicken, diced or shredded

2 stalks celery, diced

2 cups prepared sliced green apples, chopped

1/3 cup dried unsulfured apricots, chopped

1/2 cup toasted sliced almonds

DIRECTIONS:

In a large bowl, whisk together the yogurt, mayo, honey, and curry powder until smooth and well incorporated. Gently stir in the chicken, celery, apples, apricots, and almonds.

YIELD: 4 servings

PER SERVING: 501 Calories; 26g Fat; 38g Protein; 32g Carbohydrate; 5g Dietary Fiber; 94mg Cholesterol; 196mg Sodium

Saving Face: Facial fractures among older adults during recreational activities are on the rise -- here's how to avoid injury and play it safe

Thu, 01 Jun 2023 01:15:40 GMT

Saving Face: Facial fractures among older adults during recreational activities are on the rise -- here's how to avoid injury and play it safe

Unlike the generations that came before them, baby boomers aren't content to while away their retirement years. Today, people choose to keep moving well into their 60s, 70s, and beyond, by participating in recreational activities like jogging, cycling, or team sports. Staying active is undoubtedly good for your health, but it can lead to injuries -- and not just the hip fractures and ankle sprains you might expect.

Adults ages 55 and older are vulnerable to facial injuries, especially fractured noses and eye sockets, according to a study published in JAMA Facial Plastic Surgery. The study found you don't have to engage in a high-octane sport like hockey or surfing to get hurt. More sedate activities such as walking and gardening can also lead to broken bones in your face.

While researchers have devoted time and attention to studying hip fractures and head injuries in the over-55 set, they haven't focused as much on facial fractures. A group of investigators at Wayne State University in Detroit evaluated this understudied area of injury by reviewing a national emergency room-visit database.

The researchers discovered that more than 20,500 adults ages 55 and older visited emergency departments for facial fractures from 2011 through 2015. Overall, the incidence of facial fractures in this age group rose more than 45 percent during a five-year period.

AGE AND ACTIVITY TYPE MATTER

Most of those injured -- 60.5 percent -- were men, likely because they engage in higher-risk activities than women. Men were most likely to break a bone while cycling, which accounted for 35.7 percent of fractures, or playing team sports (19.7 percent). Although a substantial number of women were injured while biking (14.9 percent), females suffered the bulk of their fractures while dog walking (17.3), gardening (15.5), participating in nature activities (14.6), or working out at the gym (7.7).

Cycling was the activity attributed to the greatest proportion of facial fractures among men and women combined, at nearly 27 percent. Other activities that made the list included:

* Team sports such as baseball and softball -- 15.4 percent

* Outdoor activities like fishing, hiking, and camping -- 10.1 percent

* Gardening -- 9.5 percent

* Walking and jogging -- 5.5 percent

* Golfing -- 2.7 percent

The activities responsible for the greatest number of fractures differed by age group. For example, bike riding accounted for more bone injuries among people ages 55 to 64, while walking, gardening, and jogging led to more fractures among those ages 65 and older.

The study had some limitations. Only patients who were admitted to an emergency room were included in the data-base. The study didn't include patients who visited urgent care clinics or a private doctor, so the statistics may have underestimated the actual percentage of facial injuries among older adults. The severities of injuries sustained also weren't reported.

MORE THAN BONE DEEP

Breaking your nose or eye socket or cracking your jaw can do more than cause pain and leave behind cosmetic damage. These injuries can affect your ability to talk, breathe, swallow, and see, which can have profound effects on your ability to live independently. Besides obvious symptoms such as pain and facial deformity, signs of a fracture include face, cheek, or lip numbness; a nosebleed; discoloration beneath the eyes; blurry or double vision; swelling; trouble swallowing or breathing; and an inability to close your mouth properly.

Each type of facial fracture can affect you in different ways:

* A broken nose can cause swelling, pain, and permanent disfigurement. The two nasal bones break easily because they're thinner and more prominent than other bones. Sometimes the injury is minor and heals on its own. But if your nose has been bent out of shape or breathing is impaired, you'll likely need surgery.

* A fractured eye socket can cause a collection of blood called a hematoma to form behind the eye. A hematoma can interrupt both nerve signals and blood flow to the retina, which could lead to permanent blindness. An orbital fracture that causes double vision or is too severe to heal on its own will need surgery.

* Fractures to the jaw and cheeks cause swelling and pain. Sometimes the injury affects the alignment of the teeth and can be severe enough to require surgery.

WHY YOU MUST STAY ACTIVE

Your likelihood of falling while riding your bike or walking increases as you get older. Normal aging changes and conditions can weaken the muscles that support you, throw off your balance, impair your depth perception, and slow the reflexes you rely on to stabilize you.

Although fracture risk is real, worries over breaking a bone shouldn't prevent you from staying active. Regular exercise strengthens your bones and reduces your likelihood of falling and breaking them. The Centers for Disease Control and Prevention (CDC) recommends that you get at least two hours and 30 minutes of moderate-intensity aerobic exercise and two or more days of muscle-strengthening exercises each week. If you like to cycle, jog, or ski, don't stop because of concerns over fractures -- just take a few precautions to protect the bones of your face from injury.

WHEN CYCLING:

*Wear a helmet every time you ride. The helmet should meet U.S. Consumer Product Safety Commission standards.

* Make sure your bike fits you well. When you sit on the seat, your feet should touch the ground.

* Check the bike regularly to make sure the brakes and gears work well and the tires are properly inflated.

* Learn to fall correctly. Keep your hands on the handlebars so your entire body, not your face, absorbs the blow.

WHEN HIKING, WALKING, OR JOGGING:

* Wear well-fitting, rubber-soled sneakers or shoes.

* Walk or jog at a pace that's comfortable for you. Don't try to push yourself too hard, because you could lose your footing.

* If you have mobility limitations, walk om smooth, paved surfaces. Avoid uneven paths, rocky trails, and cracked sidewalks. Consider using a walking stick.

* Pay attention to the road or sidewalk ahead of you.

* Don't become distracted by talking on your phone or texting while you walk.

* If you start to get tired, turn around and go home.

WHEN GOLFING:

* Stay on the course. Don't wander into sand traps or other areas with uneven surfaces that could trip you up.

* Wear golf shoes with cleats that give you more traction on the green.

* Don't stand close to anyone who is about to swing.

WHEN PLAYING A TEAM SPORT LIKE BASEBALL OR SOFTBALL:

* Wear a helmet that protects your head and face. Use a helmet with a face guard when batting.

* The helmet should fit snugly, with the ear holes directly over your ears.

* Protect your eyes with a face shield or plastic goggles that meet ASTM standards when you play sports like hockey or racquetball.

Generally, wear the proper protective gear indicated for your chosen leisure-time activity. For example, wear a light-weight helmet when engaging in activities such as horseback riding and skiing.

FIRST AID FOR A FACIAL FRACTURE

Call 911 if someone sustains a facial, head, or neck injury and is unconscious, confused, dizzy, or nauseated. Don't attempt to move the person or remove any helmet or protective gear. If the person is conscious and not incapacitated, the injury may still be severe and need emergency medical attention. In this case, seek medical help immediately. Applying ice in the interim may reduce pain and swelling.

In some cases, doctors can reset broken bones without surgery, done most often for a broken nose. If you sustain a severe facial fracture, you may need surgery to reset or reposition broken bones. You may also need reconstructive surgery, especially if multiple bones are fractured. Because these types of surgeries may be complex, you'll want to be sure that the procedure is performed by one or more skilled specialists, such as an oral and maxillofacial surgeon (an expert in face, mouth, and jaw surgery), an otolaryngologist (an ear, nose, and throat specialist), a plastic surgeon, and an ophthalmologist (an eye specialist).

Multiple Sclerosis

Tue, 30 May 2023 15:52:18 GMT

Multiple Sclerosis

The cause of multiple sclerosis is unknown. It's believed that hereditary and environmental triggers cause the immune system to attack the nerve fibers of the brain and spinal cord. This assault on the central nervous system disrupts communication throughout the body and, over time, can lead the nerves themselves to degenerate.

Women are at least twice as likely to develop MS, with a wide age range for susceptibility -- usually between 20 and 50. Caucasians of Northern European descent also have a greater chance of developing the disease.

SEEK HELP FOR THESE SYMPTOMS:

* Weakness or numbness in the arms and legs, usually one side at a time

* Partial or total vision impairment, typically one eye at a time

* Pain or tingling in part of the body

* Muscle spasms and difficulty moving

* Coordination or balance problems

* Issues with speaking or swallowing

* Frequent urge to urinate

TREATMENT:

MS is now incurable. Treatment is confined to managing symptoms and slowing the advance of the disease. Overall, physical therapy allows people with MS to move more easily, as do muscle relaxants like baclofen. Corticosteroids, such as oral prednisone and intravenous methylprednisolone, are used to lower inflammation of the nerves. Plasmapheresis -- plasma exchange -- may also be required. This replaces faulty antibodies with fresh ones. In cases of primary progressive MS, treatment with the antibody ocrelizumab is used to slow its advance.

* A wide-ranging unpredictable disease, MS causes not only physical problems, but also mental and psychiatric ones.

Fortified Fish Soup With Sweet Onion

Tue, 30 May 2023 15:11:51 GMT

Fortified Fish Soup With Sweet Onion

INGREDIENTS:

* 2 tablespoons sesame oil

* 4 ounces sliced shiitake caps

* 1 large Vidalia onion, halved and sliced thinly (or 2 1/2 cups prepared sliced onion)

* 1 tablespoon low-sodium tamari

* 1/4 cup sake (or mirin, sherry, or a combination)

* 4 cups vegetable broth

* 1 pound boneless, skinless Pacific cod, cut into 1 1/2-inch pieces (or haddock, for a milder flavor)

* 3 tablespoons shredded wakame, optional

* 1/4 cup sliced scallions for garnish, optional

DIRECTIONS:

Heat the oil over medium heat in a heavy-bottomed soup pot. Add the shiitakes and onions and saute for four minutes. Add the tamari and sake, increase the heat to medium high, and saute for three to four minutes or until the mushrooms and onion are tender (it's preferable if not all the sake is cooked off). Add the vegetable broth, increase the heat to high, and bring just to a boil.

Reduce the heat to a simmer, add the fish and wakame, if using, and cook for about two minutes or until the fish is just cooked through -- do not overcook or the fish will become tough. Remove from the heat and top the soup with the scallions, if using, to serve.

YIELD: Four Servings

Per Serving: 437 Calories; 11g Fat; 32g Protein; 53g carbohydrate; 7g Dietary fiber; 45mg Cholesterol; 1931mg Sodium

Volunteering Can Help Lessen The Loneliness Felt After Losing a Spouse

Thu, 25 May 2023 16:05:27 GMT

Volunteering Can Lessen The Loneliness Felt After Losing a Spouse

Two or more hours of volunteer work a week can help combat feelings of social isolation and loneliness in recently widowed men and women, says a multicenter study. Researchers collected data on nearly 6,000 married adults over age 50. Over eight years, 667 became widowed. Widows and widowers who volunteered reported less intense levels of loneliness than those who didn't volunteer. In fact, after their spouse's death, volunteers experienced no more loneliness than people who remained married.

THE CAVEAT: To reap the benefits of volunteering, you must do it consistently for at least two hours a week -- or about 100 times a year -- not just a few times a year. Past evidence has shown that engaging in volunteer work is associated with boosting the spirits and health of volunteers, despite marital status.

WHAT YOU SHOULD DO: Besides offsetting loneliness, volunteering can improve self-esteem and give you a sense of purpose. Learn more about volunteer opportunities: Visit the Corporation for National and Community Service's Senior Corps at www.nationalservice.gov/programs/senior-corps, which includes programs specifically aimed at older adults; the government's official website at www.volunteer.gov; or the American Red Cross at www.redcross.org/support/volunteer.

~ Journals of Gerontology: Social Sciences

Herpes

Thu, 25 May 2023 15:35:33 GMT

Herpes

The herpes simplex virus has two main varieties. HSV-1 causes oral cold sores; HSV-2 causes genital herpes. Two-thirds of the world's population have HSV-1. In the United States, one in six people has HSV-2.

HSV-1 is transmitted through kissing or sharing objects such as toothbrushes or eating utensils. Genital herpes is spread through sexual contact. It may cause itching, pain and sores, or it may have no symptoms at all. Even if there are no symptoms, infected people can still be contagious. If there are symptoms, they usually appear from two to twelve days after exposure.

Herpes outbreaks tend to recur. Before each incident, sufferers may experience burning, itching or tingling at the initial infection point, or pain in the lower back, buttocks or legs. Recurrences tend to be less painful than the initial episode.

SEEK HELP FOR THESE SYMPTOMS:

* Flulike symptoms, including fever, headaches, muscle pain and swollen lymph nodes

* Ulcers formed by blisters that have ruptured

* Genital itching or pain

* Small red bumps or white blisters on, in or around the mouth, genitals, upper thighs and/or buttocks

* Pain caused by urine coming into contact with open lesions

* Scabs from healing ulcers

TREATMENT:

Oral outbreaks usually clear up within two to four weeks, although prescription antiviral drugs such as acyclovir, famciclovir, penciclovir or valacyclovir can speed the process.

There's no cure for genital herpes. Acyclovir and valacyclovir can help sores heal and can reduce the chance of recurrence and transmission.

* Herpes symptoms, including sores on the mouth or genitals, come and go, increasing the chances it may stay undiagnosed.

Orange Smoothie

Thu, 25 May 2023 15:05:57 GMT

Orange Smoothie

Prep Time: 10 minutes | Serves: 2 | Per Serving: Calories 106, Carbs 22.6g, Fat 2g, Protein 2.2g

INGREDIENTS:

* Medium oranges -- 2, peeled, seeded, and sectioned

* Liquid stevia -- 2-3 drops

* Unsweetened almond milk -- 1 cup

* Ice cubes -- 1/4 cup

DIRECTIONS:

1) Add all the ingredients in a high-power blender and pulse until creamy.

2) Pour the smoothie into two glasses and serve immediately.

Balanced Workouts For Your Muscles

Sun, 21 May 2023 23:30:45 GMT

Balanced Workouts For Your Muscles

If you do any kind of strength training, you should know about muscle balance. A key aspect of muscle balance is the fact that each muscle group has an opposing group with which it works, and it's important to strengthen both groups to keep them in balance. Such workouts can help improve physical performance and reduce the risk of injury. Well-balanced muscles are also essential to good posture.

ACTION AND REACTION:

Muscles work in groups to produce movement. The muscle or muscle group that contracts and gets shorter (to move an arm or leg, for example) is referred to as the agonist. Its partner, the antagonist, lengthens to allow this movement. For example, when you do a biceps curl exercise (bending your elbow), the biceps is the agonist, while the triceps is the antagonist that lengthens during this motion. This reverses when you do a triceps press (straightening your bent arm): The triceps is the agonist that contracts and shortens, while the biceps lengthens.

HERE ARE SOME MAJOR MUSCLE PAIRS:

* Quadriceps and hamstrings (on the front and back of the thigh, respectively).

* Biceps and triceps (on the front and back of the upper arm).

* Tibialis anterior and gastrocnemius (on the front and back of the lower leg).

COMMON IMBALANCES:

If one muscle group is much stronger than the opposing group, this can disrupt the natural range of motion of the joint and lead to injury. For instance, if you have very strong biceps but weak triceps, this can limit your ability to fully extend your elbow. Tight, overdeveloped chest muscles and neglected back muscles can not only limit shoulder range of motion but also negatively impact your posture, resulting in a rounding of your shoulders. Tight hip flexors inhibit the opposing buttock (gluteal) muscles, which can result in destabilization of the lower back. If your lower back muscles are much weaker than your abdominal muscles, or vice versa, you're likely to have bad posture and possibly back pain.

Runners, especially sprinters, usually have highly developed quadriceps but less-developed hamstrings, which can lead to a hamstring sprain or knee injury. Similarly, women tend to have stronger quadriceps and weaker hamstrings, which is one reason why they have a higher rate of knee injuries than men.

Balanced muscles do not necessarily need to be equally strong, however. For example, the desirable strength ratio quadriceps and hamstrings is 3 to 2. That is, if you can lift 60 pounds with your quads, ideally you should be able to lift 40 pounds with your hamstrings.

Imbalances within a muscle group can also cause problems. For example, balance among the four quadriceps muscles helps with knee stability, While imbalances are associated with joint pain and cartilage damage, including arthritis.

STRIKE A BALANCE:

Many people get in a rut when they work out. When they train with weights, they tend to work on muscles that are already strong and skip the weak ones. For instance, many men focus on exercises that build chest (pectoral) muscles, such as bench presses, and thus have over-developed "pecs." But they tend to have relatively weak shoulder (rotator cuff) muscles, which then may be more prone to injury. People also often do more exercises or activities that work the muscles in front of the body, such as the quadriceps (when climbing stairs) or the biceps (when lifting packages). It's also normal to use muscles more on your dominant side.

If you belong to a health club or gym, get advice from a trainer who can evaluate your current workout and help you choose exercises -- for both strength and flexibility -- that will keep opposing muscle groups in balance. If you have an overuse injury or biomechanical problem, seek the care of a physical therapist. A well-designed strength-training program should work all the major muscle groups.

LUPUS

Sun, 21 May 2023 22:12:03 GMT

LUPUS

Systemic lupus erythematosus is an autoimmune disease in which the immune system attacks the body's organs and tissues. The affliction is thought to be caused by genetics combined with environmental triggers and a vitamin D deficiency.

SEEK HELP FOR THESE SYMPTOMS:

* Unexplained rash

* Continuous fever

* Ongoing ache or fatigue

* Skin lesions

* Joint pain, swelling or stiffness

* Shortness of breath

* Chest pain

TREATMENT:

Corticosteroids and antimalarial drugs are recommended. The latter help relieve muscle and joint pain, rashes, lung and heart inflammation, fatigue and fever. Some variations of lupus require sporadic cytotoxic drugs -- that is, medication that supports cellular health, such as cyclophosphamide and mycophenolate. Avoiding both sunlight and taxing activities is also recommended.

* The common symptoms of lupus, which are the same for men and women include achy, swollen joints.

A Healthier Sandwich: Turkey-Apple De-Light

Sun, 21 May 2023 21:46:00 GMT

A Healthier Sandwich: Turkey-Apple De-Light

INGREDIENTS:

1 teaspoon honey mustard

1 sprouted-grain wrap (8 inches or 20 cm diameter)

2 ounces sliced turkey breast (also tastes great with smoked!)

1/2 crisp apple (Granny Smith or Honeycrisp work well), unpeeled, cored, and sliced thin

1 ounce grated or sliced Cheddar cheese

DIRECTIONS:

Spread the honey mustard evenly over one side of the wrap and place it in a dry skillet over medium heat, mustard side up. Toast the wrap for 1 minute. Layer the turkey and apple evenly over one half of the wrap, leaving a 1/2-inch (1 cm) edge. Sprinkle or lay the cheese evenly over the apple and fold the wrap in half, pressing down with a large spatula to "glue" the sandwich together. Once the bottom half of the wrap is a golden brown, carefully flip it, pressing down evenly again, and allow the other side to toast. When the cheese is melted and the sandwich is toasted on both sides, it's ready to serve.

YIELD: 1 sandwich

PER SERVING: 386 Calories; 17g Fat; 24g Protein; 35g Carbohydrate; 7g Dietary Fiber; 62mg Cholesterol; 411mg Sodium

Friends & Lovers: The Heart of the Matter

Fri, 19 May 2023 19:45:00 GMT

Friends & Lovers: The Heart of the Matter

Connecting with other people is an important part of taking care of your mind and body. Positive relationships, whether they're with friends, family, colleagues or coworkers, greatly impact numerous lifestyle choices and can help curb unhealthy habits.

A TWO-WAY STREET:

Giving and receiving puts people in a good mood and creates a contagious, self-sustaining sense of well-being that can stave off stress, doubt, low self-esteem and a host of other psychological maladies.

A good mood, in turn, makes you more extroverted, energetic and alert. You're more likely to get out of bed or off the couch and do things. Any kind of activity, even if it's just walking around the mall with a friend, is a key component to boosting the immune system.

Conversely, toxic relationships can have the opposite effect on your emotional health. Think twice about whether you can afford to stay immersed in negativity or continue putting in the effort required to maintain connections that, truthfully, no longer work.

MORE IS MORE:

Daily face time with other people -- and we're not talking the smartphone kind -- is essential. Physical interactions are an important way to sustain a true connection as well as get essential reality checks.

Dedicating your time and energies to being with people you care about also gives you a necessary break from solitude, which can be harmful. Research has shown that loneliness can impair health by raising levels of stress hormones and inflammation, which can increase your risk for heart disease, arthritis, diabetes and dementia.

LIFELONG FRIEND:

Having at least one brother or sister is another healthy blessing. Siblings have been through it all, good and bad. They've most likely covered for one another. As a result, they share a special bond.

Certainly, siblings often fight. But familial conflict conveys valuable life lessons too. It can teach children -- and some late-learning adults -- emotional moderation, cooperation and the ability to reconcile differences. I n later years especially, the unique history shared by siblings offers unparalleled support.

LOVE LIFE:

Humans have a strong desire to be touched, nurtured and loved, which is why physically intimate relationships have many advantages. Sexual interaction decreases production of cortisol, the stress hormone that contributes to high blood pressure. Hugs, kisses and orgasms release oxytocin, a hormone that fights depression and contributes to euphoria and well-being.

Regularly participating in intimate contact also increases the immune-boosting antibodies called immunoglobulins, blood proteins that act as first responders in the fight against infection.

Additionally, having sex can be an incredible workout. It strengthens crucial pelvic and back muscles, improves flexibility -- which, in turn, may exercise other muscles -- and boosts cardiovascular health. It's also a terrific natural sleep aid!

Naturally, intimate physical interaction with and individual will change over time. The early connections, however, lay the foundation for a solid, lifelong friendship -- and an essential safe haven.

Sickle Cell Anemia

Wed, 17 May 2023 19:45:00 GMT

Sickle Cell Anemia

Sickle cell anemia is an inherited condition in which red blood cells become hard, sticky and crescent-shaped -- hence, the name. These cells can get caught in small blood vessels, preventing blood flow. They also die much faster than healthy red blood cells do. Losing even these impaired carriers further reduces the flow of oxygen and nutrients through the blood.

Untreated, sickle cell anemia can lead to stroke, acute chest syndrome (which impacts the ability to breathe), high blood pressure in the lungs, organ damage, blindness, open sores or ulcers on the legs, gallstones and impotence.

In the United States, sickle cell anemia is most frequently found in African-Americans. This is due to inherited genes influenced by geography, creating traits that remain hereditary.

SEEK HELP FOR THESE SYMPTOMS:

* Anemia and fatigue

* Pain in the abdomen, chest or joints

* Swollen hands and feet

* Frequent infections or fever

* Slowed growth and delays in the onset of puberty

* Vision problems

* Yellow tint to the skin or eyes

* Signs of stroke, including weakness on one side or in the face, arms or legs

TREATMENT:

Bone marrow transplants are the only possible cure. To alleviate symptoms, treatments include antibiotics and pain relievers.

The antimetabolite medication hydroxyurea reduces the frequency of painful episodes and may help stave off the need for blood transfusions and hospitalization. But because hydroxyurea increases the risk of infection, its use is being evaluated.

Blood transfusions are occasionally employed for acute chest syndrome to boost the count of unaffected red blood cells. Ventilators are also used for this condition.

* The disease gets its name from the C-shaped red blood cells it creates, which resemble a sickle.

Cherry Smoothie

Mon, 15 May 2023 19:15:00 GMT

Cherry Smoothie

Prep Time: 10 minutes | Serves: 2 | Per Serving: Calories 120, Carbs 23.6g, Fat 2.6g, Protein 2.8g

INGREDIENTS:

* 2 cups fresh cherries, pitted

* pinch of ground cinnamon

* 3-4 drops of Liquid Stevia

* 1 1/2 Cup of unsweetened almond milk

* 1/2 cup of ice cubes

DIRECTIONS:

1) Add all the ingredients in a high-power blender and pulse until creamy.

2) Pour the smoothie into two glasses and serve immediately.

How To Avoid Overuse Injuries

Tue, 09 May 2023 16:23:14 GMT

How To Avoid Overuse Injuries

Also known as chronic or stress injuries, overuse injuries are brought on gradually by wear and tear from a repetitive activity such as cycling, running, or hitting a tennis ball. The result: microscopic trauma to muscle, bone, tendon, or ligament, which in turn leads to inflammation or tissue damage. Although a weekend athlete can experience overuse injuries, they're far more common among people who do the same exercise repeatedly or often. They're increasingly common among aging baby boomers, according to many media reports, which have dubbed these injuries "boomeritis." Here, we look at two common types of "boomeritis"; tendinitis and stress fractures.

TENDINITIS

Tendinitis is the problem behind many common overuse injuries. The suffix -itis means inflammation (characterized by pain, swelling, warmth, and redness). Tendons -- the fibrous cords that anchor muscles to bones -- are vulnerable, since the force of muscle contractions is transmitted through them. People who exercise regularly are especially at risk because of the strong forces produced by their well-conditioned muscles. These increase tension on the tendons, which can then rub against bones, ligaments, and other tendons, causing irritation.

Tendinitis is deceptive: The pain can be severe when you start exercising, then diminish as you continue -- only to return sharply once you've stopped. Perhaps the most common form of tendinitis is tennis elbow, which affects not only tennis players but also rowers, carpenters, gardeners, and anyone else who repeatedly bends his or her arm forcefully. In sports and activities that involve running and jumping, tendinitis is most likely to develop in the knee, foot, and the Achilles tendon (attaching the calf muscle to the foot) at the back of ankle. For cyclists, knees are most vulnerable. Shoulder tendinitis (involving the rotator cuff tendons) can develop from pitching a ball, swinging a golf club, or raising the arms in an overhead motion when playing tennis or swimming.

TIP: Stretching and strengthening routines can help prevent tendinitis, but equipment and technique may be equally important. For example, an improperly executed backhand is often the cause of tennis elbow, and running shoes with worn-down heels contribute to Achilles tendinitis. Also, alternate the types of workouts you do to avoid repetitive stress injuries. Instead of running every day, for instance, do low-impact activities such as swimming on alternate days.

STRESS FRACTURES

Stress fractures are microscopic breaks in bone, usually in the foot, shin, or thigh. Common among long-distance runners and basketball players, the fractures are brought on by the repeated impact of running or jumping. Often the pain is mild at first, occurring during or right after exercising. Continuing to exercise makes it gradually worse, but for the first few weeks, such fractures are usually too small to be detected, even by X-ray. Fortunately, the fractures rarely break through the bone, so they don't require splints or casts to heal, only rest.

TIP: Prevent stress fractures by increasing the intensity of your workouts gradually, not dramatically. Try to minimize impact on your legs: Run and jump on soft or resilient surfaces -- grass, carpet, mats, or suspended wooden gym floors -- instead of concrete. Wear well-cushioned exercise shoes.

Diabetes

Tue, 09 May 2023 14:06:11 GMT

Diabetes

Diabetes mellitus refers to a group of diseases that involve the hormone insulin -- which, among other things, regulates the amount of glucose, or sugar, in the blood. Diabetes occurs when the pancreas stops producing sufficient insulin, or the body's cells don't react properly to the insulin being produced, resulting in high blood sugar. Among the long-term complications of diabetes are cardiovascular disease, kidney disease, stroke, eye damage and even death. Worldwide, roughly 415 million people have developed this illness.

SEEK HELP FOR THESE SYMPTOMS:

* Frequent urination and the presence of ketones -- a by-product of muscle and fat breakdown -- in the urine

* Increased thirst and hunger

* Sudden and ongoing weight loss

* Fatigue

* Blurry Vision

* Constant infections, predominantly of the gums, skin or vagina

* Sores that heal slowly

TREATMENT:

For moderate cases, losing weight can help manage the symptoms. High-glucose foods such as honey, processed breakfast cereals, cake, ice cream and sugary drinks should be avoided and replaced with a diet of vegetables, whole grains and lean meats. Most fruits are good, though it's best to limit the consumption of plums, cherries, blueberries, grapes and bananas, which are naturally high in glucose. Also helpful is performing regular aerobic exercise, which lowers blood glucose levels by using sugar for energy. For people with chronic diabetes, insulin therapy -- which typically involves self-administered injections -- may be necessary.

* Insulin injections help move sugar from the blood into other body tissues, where it's used for energy.

Nutritious and Delicious Sweet-and-Sour Chicken

Mon, 08 May 2023 20:09:54 GMT

Nutritious and Delicious Sweet-and-Sour Chicken

If you love sweet-and-sour pork from the local Chinese restaurant, wait till you taste this much healthier version. First of all, it doesn't have MSG. Second, there are no cheap oils. Third, there's a nice vitamin boost from the peppers (high in vitamin C, which supports a healthy immune system), antioxidant support from the tomatoes, and iron and fiber from the snow peas, which also provide some vitamin K, an important nutrient for bone health. Fourth, this recipe has zero added sugar. (You'd be amazed at how much sugar is in the average Chinese take-out "sweet-and-sour" dish -- how do you think they get it to taste so sweet?) Add the pineapples for still more fiber (and some natural sweetness) plus a nice dose of heart-healthy potassium (not to mention digestive enzymes) and you've got a high-protein dish that beats the pants off mass-produced restaurant fare.

INGREDIENTS:

* 1 can pineapple chunks in water or juice (not syrup), drained and liquid reserved

* 2 tablespoons low-sodium tamari

* 2 tablespoons tomato paste

* 1 to 2 tablespoons honey

* 1 tablespoon apple cider vinegar

* 1/4 teaspoon red pepper flakes

* 2 teaspoons peanut oil

* 1 pound chicken tenders, halved

* 6 ounces prepared sliced red and yellow bell peppers with onions or use 1 large red pepper and 1/2 large onion, chopped

* 1 cup stringless snow peas

* 1/4 cup chopped fresh cilantro, optional

In a small bowl, whisk together 3 tablespoons reserved pineapple juice, tamari, tomato paste, honey, apple cider vinegar, and red pepper flakes. Set aside.

Heat the oil in a large skillet or Dutch oven over medium-high heat. Add the chicken and cook for 1 minute on each side. Reduce the heat to medium and add the peppers, onions, and snow peas, sauteing for 2 minutes. Pour in the sauce, mix, and cook, stirring frequently, for about 3 minutes or until the veggies have started to soften. Stir in the pineapple and cook for 1 to 2 minutes or until the pineapple is hot and the chicken is cooked through. Top with fresh cilantro, if using.

Yield: 4 servings

Per Serving: 259 Calories; 3g Fat; 32g Protein; 32g Carbohydrate; 2g Dietary Fiber; 56mg Cholesterol; 572mg Sodium

To Complete the Meal: Serve over brown rice

Hypermobility: Stretching The Limits

Sun, 07 May 2023 19:52:03 GMT

Hypermobility: Stretching The Limits

Double-jointedness, also called joint hypermobility, simply means that you have greater range of motion in some or all joints than most people. How far a joint can move, referred to as its range of motion, is determined by many things, including genetic factors affecting bones and collagen (a type of connective tissue) in the joint.

Here's a simple way to find out if you have hypermobility, based on what's called the Beighton Test:

- Standing with your knees straight (but not locked), can you bend forward from the waist and put your hands flat on the floor? If yes, score one point. Be careful trying this if you have back problems.

- Can you bend one or both elbows slightly backwards? Score one point for each elbow.

- Pulling with the other hand, can you bend one or both thumbs down to touch your inner arm? Score one point for each thumb.

- Pulling with the other hand, can you bend one or both little fingers back beyond 90 degrees? Score one point for each little finger.

- Can you bend one or both knees slightly backwards? Score one point for each knee.

Most people can't do any of these things. If you can, consider yourself hypermobile in that joint. A score of at least four means you probably have generalized joint hypermobility -- that is, many of your joints are flexible beyond the normal limit. If so, you've likely been aware of this since childhood, when perhaps you were able to bend your body into curious shapes or do splits.

Hypermobility can be a plus. Being double-jointed is common among professional dancers and is advantageous, since it allows them to demonstrate feats of flexibility on stage. Some famous pianists have been noted for the unusual flexibility of their hands. Competitive athletes, notably swimmers, may profit from extra flexibility. Some training, such as yoga and gymnastics, aims to increase range of motion and may attract those who are hypermobile.

But there can be drawbacks, too. Hypermobility can occasionally cause chronic joint pain or overstretching of tendons or increase the tendency to dislocate joints, especially the shoulder. Hypermobile dancers, for example, may overdo stretching, which can make joints unstable and prone to injury. Double-jointed athletes may also be more prone to injury. According to an analysis of 18 studies, published in the American Journal of Sports Medicine, being double-jointed increases the risk of knee injuries during contact sports. Hypermobility is also a part of certain connective tissue disorders, notably Ehlers-Danlos Syndrome.

For most people hypermobility causes no problems, but if you have symptoms, such as chronic joint pain, consult a doctor, specifically a rheumatologist, for evaluation. In rare cases, people who are overly flexible have a condition called hypermobility syndrome, which is associated with connective tissue defects elsewhere in the body and may contribute to asthma, irritable bowel, or other health problems.

If you are hypermobile, a physical therapist can help reduce the risk of injury by recommending strengthening exercises that help stabilize joints, as well as activities to improve balance, coordination, and proprioception (the ability to sense where parts of the body are in space, without relying on vision).

ATM Keypads: Touch At Your Own Risk

Wed, 03 May 2023 15:44:11 GMT

ATM Keypads: Touch At Your Own Risk

When you need cash, do you go to an automated teller machine? You might want to rethink using an ATM simply for the "yuck" factor when you learn about the traces of substances investigators found on the keypads of 66 ATMs in New York City. Using cotton swabs, researchers from New York University collected gene markers from the keypads. Most of the bacteria they found were from normal human skin and household surfaces like TVs, pillows, restrooms, and kitchens. They also found plenty of food microbes, including those from bony fish, mollusks, and chicken, suggesting that New Yorkers commonly carry residue from their meals on their hands. In fact, clusters of the same food microbes were found within certain neighborhoods, seemingly revealing the favorite dishes of local communities. The study didn't report whether ATM users could pick up any of those germs and become ill from them because the researchers couldn't distinguish between active and dormant microbes. But just to be sure you're not picking up any germs, you might want to use common sense and wash your hands after withdrawing money. In addition, the CDC says you should wash your hands with soap and water:

- Before and after preparing meals and eating

- After using the bathroom

- After touching pets

- Before and after treating a cut or a wound

- Before and after caring for someone who is sick

- After handling garbage

- After blowing your nose, sneezing, or coughing

Of course, once you've gone to the ATM and have your cold, hard cash in hand, you may have more to worry about. The same research group conducted an unpublished study in 2014 that found 3,000 types of bacteria on dollar bills.

Shrimp Cauliflower Fried Rice

Wed, 03 May 2023 15:05:45 GMT

Shrimp Cauliflower Fried Rice

HANDS-ON: 7 MINUTES

TOTAL: 21 MINUTES

SERVES: 4

Curb your takeout cravings with the help of riced cauliflower.

- 1 1/4 pounds peeled and deveined shrimp

- 1 teaspoon grated peeled fresh ginger

- 3 tablespoons dark sesame oil

- 1/2 cup sliced green onions plus additional for garnish

- 1 tablespoon bottled minced garlic

- 4 cups riced cauliflower

- 2 large eggs, lightly beaten

- 2 tablespoons reduced-sodium soy sauce

- 1 tablespoon water

- 6 tablespoons chopped peanuts

1. Combine shrimp and ginger in a small bowl; let stand for 5 minutes.

2. Heat oil in a large nonstick skillet over high. Add green onions and garlic; stir-fry 1 to 2 minutes or until tender. Add shrimp mixture to pan; stir-fry 4 to 5 minutes or until shrimp are done. Add riced cauliflower; stir-fry 2 minutes or until thoroughly heated. Push rice mixture to sides of of pan, forming a well in center. Add eggs to center of pan; cook 30 seconds. Toss with rice mixture; stir-fry until egg is cooked.

3. Stir in soy sauce and water; cook until thoroughly heated. Sprinkle each serving evenly with peanuts; top with green onions, if desired.

SERVING SIZE: about 1 1/4 cups and 1 1/2 Tbsp. peanuts

CALORIES: 367

FAT: 20g (sat 3g, unsat 15g)

PROTEIN: 37g

CARB: 8g

FIBER: 3g

SUGARS: 3g

SODIUM: 514mg

CALC: 12% DV

POTASSIUM: 16% DV

Do Weighted Blankets Work?

Tue, 02 May 2023 19:52:05 GMT

Do Weighted Blankets Work?

If you wrestle with insomnia (and, consequently, the bedcovers!), you probably have been tempted to try anything that promises better sleep. One thing that might sound a little weird but that has been known to work: adding a weighted blanket to those bedcovers. "They've become the sleep tool to have," says Alanna McGinn, founder and lead sleep expert at Good Night Sleep Site. "I'm a huge proponent of them because they can work so well."

About 32% of Americans don't get enough sleep, according to the Centers for Disease Control and Prevention. Experts there recommend at least seven hours of shut-eye per night for adults. But as many as 35% of adults have trouble sleeping from time to time, and 10% regularly have trouble falling and staying asleep. Just as swaddling babies can send them to sleep, using a weighted blanket helps your heart and breathing slow and your body release feel-good hormones, including serotonin.

The weight - usually between 5 and 30 pounds, which sounds like a lot but is spread out over the entire bed - comes from plastic, glass or metal pellets surrounded by filling. The heaviness mimics a touch therapy called deep pressure stimulation. A 2020 review looked at eight studies and concluded that weighted blankets helped reduce anxiety but not necessarily insomnia. Other research tells a slightly different story. A randomized controlled study in Sweden in 2020 looked at 120 people with insomnia and also depression, bipolar disorder, anxiety or attention-deficit/hyperactivity disorder (ADHD). Those who used a weighted blanket reported that they had better sleep and were less tired, anxious and depressed during the day.

People with circulatory conditions such as diabetes, or breathing issues such as asthma or sleep apnea, should check with their doctor before using a weighted blanket. "And if you're someone who gets a little claustrophobic, it's probably not the best thing for you," adds McGinn.

Source: RD

Cancer Deaths Plummet

Tue, 02 May 2023 19:10:29 GMT

Cancer Deaths Plummet

Good news on the cancer front: More people than ever are surviving it. Since 1990, cancer death rates have fallen by 20% to 35% in the United States, Canada and Western Europe. That translates into more than 7 million averted deaths. The decrease is partly because powerful new treatments, such as immunotherapies and molecularly targeted treatments, arrived on the scene during the past three decades. Meanwhile, improvements to older treatments, like radiotherapy and surgery, have made them safer and more effective. We can also thank the declining smoking rate, technological innovations that help us detect tumors sooner, and organized screening programs for colorectal, breast and cervical cancers.

Source: RD

Allergic To Peanuts? Watch Out For These Foods Too

Tue, 02 May 2023 18:54:45 GMT

Allergic To Peanuts? Watch Out For These Foods Too

For a new French study published in the journal Pediatric Allergy and Immunology, kids with peanut allergies took skin-prick or antibody tests for other legumes, including broad beans, chickpeas, fenugreek, lentils, lupin beans, peas and soybeans. The tests showed that 64% of the subjects were allergic to at least one of these foods. While positive allergy test results don't always translate into real-life symptoms, people who react to peanuts might want to be careful about consuming other legumes too.

Source: RD

Breathe For Better Blood Pressure

Sun, 30 Apr 2023 16:16:15 GMT

Breathe For Better Blood Pressure

Did you know that you can exercise the muscles you use to breathe? A new gadget called an inspiratory muscle-strength training device, originally invented to help people with respiratory diseases including asthma and COPD, can help. To use it, plug your nose, hold it up to your mouth and inhale. The device provides resistance, forcing you to work hard to breathe in. A University of Colorado, Boulder, study concluded that doing 30 of these inhalations each day can reduce blood pressure. In fact, the average results were comparable to what people can achieve with medications or daily half-hour walks. If you opt for this strategy, choose a device that offers up to 100 cmH2O, a suitably high amount of resistance. You may be able to buy one over the counter, depending on where you live.

Why Dogs Make Us Happy

Wed, 26 Apr 2023 16:52:16 GMT

Why Dogs Make Us Happy

Knowing that spending time with dogs helps with anxiety and depression, researchers at the University of Basel in Switzerland decided to investigate what happens in the human brain when we interact with a fury friend. Volunteers petted either a dog or a stuffed animal with a hot-water bottle inside it while a machine measured the subjects' brain activity. Those who cuddled a real animal showed more activity in the prefrontal cortex, a brain region involved in social and emotional processes. This potentially therapeutic response continued even after the dog had left the room.

Source: RD

Apple, Cucumber & Spinach Smoothie

Wed, 26 Apr 2023 15:36:08 GMT

Apple, Cucumber & Spinach Smoothie

Prep time: 10 minutes | Serves: 2 | Per Serving: Calories 145, Carbs 37.4g, Fat 0.7g, Protein 2.4g

INGREDIENTS:

~ Large green apples - 2, peeled, cored, and chopped

~ Fresh baby spinach - 2 cups

~ Small cucumber - 1, peeled and chopped

~ Filtered water - 1 1/2 cups

~ Ice cubes - 1/4 cup

DIRECTIONS:

1) Add all the ingredients in a high-power blender and pulse until creamy.

2) Pour the smoothie into two glasses and serve immediately.

THE IMPORTANCE OF PHYSICAL ACTIVITY AND EXERCISE DURING THE COVID-19 PANDEMIC

Thu, 18 Mar 2021 18:10:45 GMT

THE IMPORTANCE OF EXERCISE AND PHYSICAL ACTIVITY DURING THE COVID-19 PANDEMIC

The benefits of physical activity and exercise have been demonstrated across the lifespan. We are meant to move and many of our body's systems work better when we are consistently physically active.

For managing symptoms of depression, some research suggests that elevated levels of aerobic activity may be associated with greater reductions in depressive symptoms. Consider engaging in physical activity once or twice daily that includes brief periods (30-90 seconds) of greater intensity. For some, this might be accomplished through exercise in their homes including jumping jacks, mountain climbers, and sequencing strength training exercises (i.e. standing squats, push-ups, sit-ups). For others, the use of home exercise equipment such as treadmills, elliptical machines, and stationary bikes may be helpful.

Strength-training has been shown to reduce symptoms of anxiety for individuals with and without an anxiety disorder. Weightlifting using exercise equipment or household items (textbooks, canned goods, milk jugs filled with water, paint cans) may help us to reduce the negative effects of stress and anxiety.

For children and adolescents, moderate-to-vigorous physical activity and exercise during the day are associated with elevations in self-esteem, improved concentration, reductions in depressive symptoms, and improvements in sleep.

For older adults and among individuals managing chronic medical conditions, regular walks are recommended. The benefits of strength training and weightlifting (low weight with high numbers of repetitions) may be even greater in older adults to maintain quality of life and functioning.

Moderate-to-vigorous physical activity (such as speed-walking or jogging) has been shown to help reduce the use of alcohol and other substances. Additionally, participation in regular physical activity is shown to boost the immune system. Reduction in substance use is also associated with improvement in the body's ability to fight off infection.

Many companies are offering free use of their on-line platforms that may help to identify a variety of in-home activities (indoor cycling, treadmill running, dance cardio, yoga, strength training and more) to help make exercise more enjoyable during this critical period. We strongly support the idea of ongoing vigilance regarding physical-distancing and limitations on in-person contacts as guided by the Centers for Disease Control and Prevention.

We recommend finding physical activities that you enjoy and to share your experience with others. At the same time, there is also evidence to suggest that exercise can be helpful to mood even if the act of doing the exercise is not as enjoyable.

It is important for family members to take a supportive role in the promotion of physical activity and exercise. Allowing individuals to maintain their autonomy and choice in their activities will be important for ongoing engagement.

We are all managing additional stress related to the growth of the COVID-19 pandemic and its potential to threaten the health of ourselves, our families, and our communities. Please consider using physical activity and exercise as a strategy to maintain health during this stressful period.

Although many things feel beyond our control right now, we do have the ability to be creative and to build physical activity and exercise into each of our days. We may even look back on this difficult time as the turning point when we learned new ways to build our emotional resilience and our physical health.

Source: MM Dept. of Psychiatry

WHAT YOU NEED TO KNOW ABOUT CORONAVIRUS DISEASE (COVID-19)

Sun, 22 Mar 2020 17:28:11 GMT

WHAT YOU NEED TO KNOW ABOUT CORONAVIRUS DISEASE (COVID-19)

WHAT IS CORONAVIRUS DISEASE (COVID-19)?

Coronavirus disease (COVID-19) is a respiratory illness that can spread from person to person. The virus that causes COVID-19 is a novel coronavirus that was first identified during an investigation into an outbreak in Wuhan, China.

CAN PEOPLE IN THE U.S. GET COVID-19?

Yes. COVID-19 is spreading from person to person in parts of the United States. Risk of infection with COVID-19 is higher for people who are close contacts of someone known to have COVID-19, for example healthcare workers, or household members. Other people at higher risk for infection are those who live in or have recently been in an area with ongoing spread of COVID-19.

HAVE THERE BEEN CASES OF COVID-19 IN THE U.S.?

Yes. The first case of COVID-19 in the United States was reported on January 21, 2020.

HOW DOES COVID-19 SPREAD?

The virus that causes COVID-19 probably emerged from an animal source, but is now spreading from person to person. The virus is thought to spread mainly between people who are in close contact with one another (within about 6 feet) through respiratory droplets produced when an infected person coughs or sneezes. It also may be possible that a person can get COVID-19 by touching a surface or object that has the virus on it and then touching their own mouth, nose, or possibly their eyes.

WHAT ARE THE SYMPTOMS OF COVID-19?

Patients with COVID-19 have had mild to severe respiratory illness with symptoms of

* fever

* cough

* shortness of breath

WHAT ARE SEVERE COMPLICATIONS FROM THIS VIRUS?

Some patients have pneumonia in both lungs, multi-organ failure and in some cases death.

HOW CAN I PROTECT MYSELF?

People can help protect themselves from respiratory illness with everyday preventive actions.

* Avoid close contact with people who are sick.

* Avoid touching your eyes, nose, and mouth with unwashed hands.

* Wash your hands often with soap and water for at least 20 seconds. Use an alcohol-based hand sanitizer that contains at least 60% alcohol if soap and water are not available.

IF YOU ARE SICK, TO KEEP FROM SPREADING RESPIRATORY ILLNESS TO OTHERS, YOU SHOULD

* Stay home when you are sick.

* Cover your cough or sneeze with a tissue, then throw the tissue in the trash.

* Clean and disinfect frequently touched objects and surfaces.

WHAT SHOULD I DO IF I RECENTLY TRAVELED FROM AN AREA WITH ONGOING SPREAD OF COVID-19?

If you have traveled from an affected area, there may be restrictions on your movements for up to 2 weeks. If you develop symptoms during that period (fever, cough, trouble breathing) seek medical advice. Call the office of your health care provider before you go, and tell them about your travel and your symptoms. They will give you instructions on how to get care without exposing other people to your illness. While sick, avoid contact with people, don't go out and delay any travel to reduce the possibility of spreading illness to others.

IS THER A VACCINE?

There is currently no vaccine to protect against COVID-19. The best way to prevent infection is to take everyday preventive actions, like avoiding close contact with people who are sick and washing your hands often.

IS THERE A TREATMENT?

There is no specific antiviral treatment for COVID-19. People with COVID-19 can seek medical care to help relieve symptoms.

~ CDC

GRILLED TUNA WITH MEDITERRANEAN SAUCE

Tue, 10 Mar 2020 13:14:26 GMT

GRILLED TUNA WITH MEDITERRANEAN SAUCE

Tuna is rich in omega-3 fatty acids, which help prevent and manage heart disease. The sauce on these tasty tuna steaks comes together quickly thanks to sweet fire-roasted tomatoes and salty olives. If you don't regularly purchase olives, stop by your supermarket's olive bar to pick up the exact amount you need.

* 1/4 cup olive oil

* 1 medium yellow onion, thinly sliced

* 1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes

* 12 pitted green olives, such as picholine

* 12 pitted black olives, such as Kalamata or oil-cured

* 1 tablespoon fresh thyme leaves

* 4 (6-ounce) tuna steaks

* Kosher salt

* Freshly ground black pepper

1. Preheat the grill to medium-high.

2. Heat olive oil in a large skillet over medium. Add onion, and cook, stirring occasionally, 5 to 7 minutes or until tender and lightly browned. Add tomatoes and olives, and cook, stirring, 3 to4 minutes or until mixture is well blended and tomato juice has reduced slightly. Remove from heat, and stir in thyme.

3. Sprinkle tuna steaks with salt and pepper. Grill on greased grill racks 2 minutes on each side or until desired degree of doneness. Transfer tuna steaks to individual plates, and top evenly with tomato-olive mixture.

SERVING SIZE: 1 steak with approx. 1/2 cup sauce; CALORIES: 461; FAT: 28g (sat 5g, unsat 19g); PROTEIN: 41g; CARB: 9g; FIBER: 2g; SUGARS: 4g (added sugars 0g); SODIUM: 616mg; CALC: 6% DV; POTASSIUM: 10% DV

PEDAL POWER

Mon, 09 Mar 2020 17:42:11 GMT

PEDAL POWER

If you're looking for a leisure-time activity that has an added benefit of protecting you against heart disease, try biking. A Danish study followed more than 45,000 recreational cyclists, ages 50 to 65, for 20 years. The participants who cycled regularly for either pleasure or commuting, had 11 to 18 percent fewer heart attacks than non-cyclists. Additionally, adults who took up cycling for the first time saw a 26 percent decrease in their cardiovascular risk within five years when compared with non-cyclists. It's already known that incorporating bicycling into a workout routine is good for your heart. But this study looked at people who enjoyed outdoor bicycling as a recreational hobby or as a way to commute instead of a conscious means of exercise. What's more, even once-a-week rides of only half an hour were associated with a reduced heart attack risk. Because the study is observational, it can't prove that bicycling prevents heart attacks, but it does suggest a beneficial relationship between bicycling and heart health. The findings are supported by another study in which middle-aged and older adults in Sweden who commuted to work via bicycle were less likely to have a high body mass index, high blood pressure, high cholesterol, diabetes, or prediabetes than those who commuted "passively," such as by car or public transportation. The researchers found that the cyclists' risks decreased as their rides' frequency and duration increased, consistent with a dose-response relationship.

SHINGLES

Sun, 16 Feb 2020 15:39:07 GMT

SHINGLES

Also called herpes zoster, this disease is a viral infection that creates a painful rash. The outbreak typically wraps around one side of the torso -- hence the name shingles, deriving from cingulus, Latin for "belt." The disease is caused by the varicella zoster virus, which also is responsible for chickenpox. Seniors as well as those with a weak immune system are most susceptible to shingles.

SEEK HELP FOR THESE SYMPTOMS

* The skin is sensitive to the touch, and/or experiences pain, tingling, numbness and/or burning

* A red rash appears, followed by several days of pain

* Fluid-filled blisters erupt, then break and crust over

* Fever and headache

* Light sensitivity

* Fatigue

TREATMENT

Because there's no cure for shingles, drugs can only quicken the healing process and lower the risk of complications. Antiviral medications like acyclovir, famciclovir and valacyclovir -- sold under the names Zovirax, Famvir and Valtrex -- are typically used.

To lessen pain, doctors might prescribe Qutenza, a patch that contains capsaicin, a compound found in chili peppers that can help manage pain. They may also suggest anticonvulsants such as gabapentin, which helps shut down pain-producing neurons. For mild cases, there are over-the-counter analgesics like Tylenol and Advil. A vaccination is the only way to protect against shingles.

CRAB-STUFFED AVOCADOS

Wed, 12 Feb 2020 12:57:24 GMT

CRAB-STUFFED AVOCADOS

Buttery avocados, slightly seared in a cast-iron skillet, are the perfect vessels for creamy crab salad.

* 6 tablespoons canola mayonnaise

* 2 1/2 tablespoons fresh lemon juice

* 1 tablespoon chopped fresh tarragon

* 1/4 teaspoon black pepper

* 1 pound lump crabmeat, shell pieces removed

* cooking spray

* 2 ripe avocados, halved and pitted

1. Combine first 4 ingredients in a bowl; gently fold in crab.

2. Heat a large cast-iron skillet over medium-high. Coat pan with cooking spray. Place avocado halves, cut sides down, in pan; cook 2 minutes or until avocado is lightly browned.

3. Place avocado halves, cut sides down, on a cutting board; cut a very small (1/16-inch) slice from the bottom of each half so that it stands flat. Turn over; top each avocado half with approximately 1/2 cup crab mixture.

SERVING SIZE: 1 avocado half; CALORIES: 417; FAT: 33g (sat 4g, unsat 26g); PROTEIN: 22g; CARB: 10g; FIBER: 7g; SUGARS: 1g (added sugars 0g); SODIUM: 492mg; CALC: 7% DV; POTASSIUM: 19% DV

STRIKE A POSE

Mon, 10 Feb 2020 19:12:10 GMT

STRIKE A POSE

Yoga is associated with certain health benefits; it's thought to help relieve low back pain, boost mood, and improve balance. Though yoga is generally considered safe when practiced under the guidance of a qualified instructor, some participants can suffer injuries that land them in an emergency room. From 2001 to 2014, nearly 30,000 Americans were admitted to ERs with yoga-related injuries, mostly strains and sprains to the torso, say researchers from the University of Alabama, Birmingham. While the total number of injuries isn't cause for alarm, it's notable that, during the 13-year period, the incidence of injury among people ages 64 and older increased eightfold. Older adults were also three times more likely to break a one during yoga than people ages 45 to 64. The researchers say that the uptick may be due to aging, which causes a decline in flexibility, bone density, and muscle strength and to the dubious qualifications of some yoga instructors. But don't let the risk of injury deter you from practicing yoga; here are a few tips that can help you avoid injury:

* Look for a licensed instructor who has trained for a minimum of 200 hours from a reputable organization like the Yoga Alliance.

* Choose a form of yoga that suits you best. Yoga classes range from gentle (hatha) to intense (ashtanga).

* Don't push yourself to perform any poses you're not comfortable doing; ask for modifications.

* Inform your instructor of any medical conditions and injuries.

* If you have high blood pressure, glaucoma, or sciatica, there may be certain yoga poses you shouldn't perform. Consult with your doctor before taking a yoga class.

MENINGITIS

Sun, 26 Jan 2020 17:10:17 GMT

MENINGITIS

Meningitis is an infection in the brain and spinal cord. Within the United States, it's usually caused by a virus, but has also been linked to bacteria, parasites and fungi. Early symptoms often look like the flu. Meningitis is diagnosed through blood tests, imaging and spinal fluid analysis.

SEEK HELP FOR THESE SYMPTOMS

* A sudden high fever, often in conjunction with a stiff neck, severe headache, nausea and/or vomiting

* Confusion or difficulty concentrating

* Seizures

* Sleepiness or difficulty waking

* Sensitivity to light

* Lack of appetite or thirst

* Skin rash

Children under 2 may have additional symptoms, including:

* Constant crying and irritability

* Excessive sleepiness, inactivity or sluggishness

* Poor eating habits

* A bulge on top of the head

* Stiffness in the body and neck

TREATMENT

Meningitis caused by viruses usually goes away in a few weeks. In these cases, little more than bed rest, fluids and pain-relief medications are required. Doctors may prescribe corticosteroids if there's brain swelling, and anticonvulsant medications if there are seizures.

Bacterial meningitis is treated with antibiotics and corticosteroids. The specific antibiotics depend on which bacteria has caused the illness.

BROCCOLI-AND-BACON MUFFIN-TIN FRITTATAS

Sat, 25 Jan 2020 18:33:43 GMT

BROCCOLI-AND-BACON MUFFIN-TIN FRITTATAS

Perfect for a grab-and-go breakfast, these mini frittatas are packed with broccoli, cheese, and smoky bacon.

Cooking spray

* 2 cups small broccoli florets, cooked until crisp-tender

* 3 bacon slices, cooked and crumbled

* 8 large eggs

* 1/4 cup heavy cream

* 1/2 teaspoon kosher salt

* 1/2 teaspoon black pepper

* 2 ounces sharp Cheddar cheese, shredded (about 1/2 packed cup)

1. Preheat the oven to 350 degrees.

2. Coat a 12-cup muffin pan with cooking spray. Divide broccoli and bacon evenly among muffin cups.

3. Crack eggs into a large bowl. Add cream, salt, and pepper; stir with a whisk until well combined. Divide egg mixture among muffin cups. Sprinkle cheese evenly on top.

4. Bake at 350 degrees for 18 minutes or until just set. Cool on a wire rack for 2 to 3 minutes. Carefully run an offset spatula or butter knife around edges to loosen frittatas.

SERVING SIZE: 2 frittatas; CALORIES: 204; FAT: 15g (sat 7g, unsat 6g); PROTEIN: 13g; CARB: 2g; FIBER: 1g; SUGARS: 1g (added sugars 0g); SODIUM: 418mg; CALC: 12% DV; POTASSIUM: 4% DV

EXERCISE

Tue, 21 Jan 2020 07:50:42 GMT

EXERCISE

Whatever your age, exercise matters. The older you get, the more important it is. Muscles begin to lose elasticity after age 40, and require maintenance to stay strong. Metabolism slows as we age, making it more difficult to lose weight.

Exercise meets that problem head-on. Just getting out and walking is a great, minimal, low-impact way to exercise -- especially with a partner. But if you want a bigger burn and a serious cardiovascular boost, here are other exercises to keep in mind.

Always check with a physician before undertaking any kind of strenuous regimen, to make sure your heart, lungs and knees can keep up with whatever you have in mind.

RUNNING

Running is one of the most effective physical activities for staying in shape. It's also the primary workout for nearly a quarter of the U.S. population. Whether you run for five minutes a day or five miles, slowly or quickly, jogging can add years to your life.

An aerobic exercise that improves blood circulation and breathing, running cuts major health risks in half. Cardiovascular issues significantly drop, as do other common risk factors such as high blood pressure and hypertension.

Running offers not just physical benefits, but mental ones. The workout triggers sensors in the brain that release endorphins, chemicals that are similar to pain medicines and have the effect of a natural antidepressant. The so-called "runner's high" also reduces pain and acts as a natural sedative without any of the side effects of medication.

SWIMMING

Regardless of age , body type or fitness level, people who swim regularly have more energy and remain more active later in life. They also cut their mortality risk in half compared to those who engage in less-intensive exercise like walking. A daily routine significantly reduces heart-related medical issues, tension and chronic fatigue.

TENNIS

The best kinds of exercise get your entire body involved in a sustained activity. Playing tennis can keep you physically and mentally active for hours.

To minimize the risk of injury from overexertion, try to compete against someone with a similar skill level. Even if you aren't a superstar on the court, just chasing the ball offers plenty of health benefits.

ISOMETRICS

One of the simplest ways to combat age-related muscle loss is isometric exercise. The name refers to a type of strength training that involves holding positions that cause your muscles to tense by acting against each other or a fixed object, like pressing your hands together or pushing against a wall.

The muscle doesn't significantly change length and the joints don't move, but the movements require balanced pressure and stimulate crucial muscle fibers. As a result, muscle strength and endurance improve with minimal movement and low impact.

Isometric exercise also improves mobility by strengthening ligaments and tendons. And since the low-impact workout involves only your own body weight, there's no excessive strain on your muscles, so they won't bulk up much.

PILATES

This popular full-body workout is a series of movements designed to improve flexibility, balance and coordination. It also strengthens crucial muscles in your stomach, lower back and hips.

Named for Joseph Pilates (1883-1967), the German physical trainer who invented it, the dynamic system can be performed on an exercise mat at home or at a studio with special equipment. Focusing on precision and control, concentration and breathing, it results in longer, leaner, more sculpted muscles as well as improved flexibility and posture. Just one hour in a beginner's Pilates class can burn up to 300 calories!

ACTIVE RECOVERY

Gone are the days of a simple cooldown after a big burn. Now personal trainers insist you stay active after high-intensity workouts as well.

So-called "active recovery" time involves performing a series of low-impact stretches on a mat or using a big, supportive exercise ball. The goal is to let your muscles find and settle into their own comfort level after a demanding workout.

Taking these savvy preventive measures helps your muscles heal and reduces injuries -- potentially saving you a visit to a physical therapist or chiropractor.

BOOK OR DEVICE: WHICH IS BETTER FOR YOUR EYES?

Fri, 03 Jan 2020 14:59:54 GMT

BOOK OR DEVICE: WHICH IS BETTER FOR YOUR EYES?

If you've avoided digital devices in favor of printed books, you might want to rethink that decision -- especially if you have vision problems. A German study in the journal PLOS One found that older adults read faster and better using certain electronic devices.

Researchers asked 36 younger adults (ages 21-34) and 21 older adults (ages 60-77) to read nine short texts on two devices -- an Apple iPad 2 and an Amazon Kindle 2, and on a white printed page, which all participants said they overwhelmingly preferred at the beginning of the study. The readers' brain activity was tracked via electroencephalogram (EEG) and the speed of their eyes as they moved over the page was measured. The results showed no difference in activity among the three formats for the younger adults, but the older adults read more efficiently and comfortably with the iPad than with either the Kindle or the printed page.

The authors speculate that the iPad made it easier for older adults to read because of its backlit display, which enhances contrast sensitivity, such as the ability to discern black text on a white background. Contrast sensitivity declines with age and with age-related vision ailments such as cataracts and macular degeneration.

Other pluses of devices: You can increase the text size to suit your eyesight, reverse the color scheme (reading white type on a black background if you prefer), and download thousands of books, including many by using a library card.

Most digital readers these days, including most Kindles, are backlit, lit from above, or have lighting that lets you see them in the dark. Features -- and prices -- vary widely, especially if you want to do more than read, so do your homework before purchasing a device. Some features to consider: portability, screen size, color screen versus black and white, the ability to browse the Web and receive or send email, text messaging, multimedia access (such as games, music, and movies), and storage capacity.

Eye strain (asthenopia) affects 58 percent of adults who use electronic devices, according to a survey by the American Optometric Association. The cause is often the extended use -- two or more hours in a row -- of computers and other digital devices. To protect your eyes:

* Adjust your settings. Enlarge the type, and tweak contrast and brightness until they're comfortable. Also, dimmer light and "full-spectrum" fluorescent lighting tend to be better for computer work than regular fluorescent tubes.

* Blink! People tend to blink half to a third less often when working at a computer. Blinking moistens your eyes, which prevents dryness and irritation. Make a habit of blinking 10 times slowly every half hour or so.

* Follow the 20-20-20 rule. Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps relieve digital eyestrain.

* Take a break. The National Institute of Occupational Safety and Health recommends taking five-minute "mini-breaks" every hour to stand, stretch, or move.

* Keep it clean. Wipe your screen regularly -- dust lowers contrast and contributes to glare and reflection.

WHAT IS THE KETOGENIC DIET?

Wed, 01 Jan 2020 19:09:58 GMT

WHAT IS THE KETOGENIC DIET?

The ketogenic diet, a low-carb, high-fat way of eating, was developed almost a century ago as a treatment for epilepsy. In the past, many have labeled the keto diet as an unhealthy fad diet when used for weight-loss purposes. However, research suggests that low-carb diets like the keto diet are not only an effective long-term approach to weight loss but may also provide additional health benefits. In fact, research over the past decade suggests that following a ketogenic diet:

* Results in weight loss equivalent to, or greater than, what is seen with traditional diets;

* Reduces hunger and cravings;

* Improves insulin sensitivity and may prevent the development of type 2 diabetes;

* Reduces risk factors associated with metabolic syndrome and cardiovascular diseases;

* Supports brain health and may preserve or slow memory loss and some neuron degeneration;

* May possibly play a role in slowing or halting cancer growth.

Ketogenic diets are typically defined by having a macronutrient breakdown that is 5 to 10% carbohydrate, 10 to 25% protein, and 70 to 80% fat. Food choices must minimize carb intake as much as possible and emphasize fat, which means ketogenic eating is primarily composed of these foods:

* Meat and poultry

* Fish and shellfish (particularly fatty fish)

* Low-carb vegetables

* Eggs

* Lower-carb, high-fat dairy products

* Oils and butter

* Nuts and seeds

* Certain fruits (avocado and some berries)

9 BENEFITS OF TAI CHI

Tue, 31 Dec 2019 17:30:59 GMT

9 BENEFITS OF TAI CHI

It's not hard to understand why the ancient Chinese practice of tai chi has gained popularity in the Western world. While it can't make you younger, it can purportedly prevent or treat ailments and chronic conditions that often come with aging. People practice tai chi for any number of reasons, ranging from easing joint pain and preventing falls to achieving a feeling of overall well-being.

"Tai chi's gentle, fluid movements make it ideal for people who want the benefits of exercise without strain or jarring impacts," says Carolyn M. Matthews, M.D., director of Integrative and Functional Medicine at Baylor University Medical Center at Dallas. "Its convenience is appealing, too; you can practice it nearly anywhere -- either alone or in a group -- and no equipment is needed."

Tai chi (full name: tai chi chuan) originated in China centuries ago as a martial art. It was an outgrowth of the ancient Taoist philosophy, which values tranquility and reflection. As typically practiced today, tai chi is a mind-body practice that combines elements of a workout, meditation, and dance. You might have seen groups performing tai chi in synchrony outdoors under the guidance of an instructor.

Tai chi consists of slow, balanced, low-impact movements performed in sequences known as sets or forms. The postures and gestures are derived from animal movements. To do them correctly, you must learn controlled breathing, concentration, how to shift your body weight, and how to relax your muscles.

THE SCIENCE BEHIND TAI CHI

Growing scientific evidence suggests that tai chi may help improve some aspects of both physical and mental health. However, studies of tai chi are often small, have design limitations, and vary widely in frequency and duration, which makes it difficult for researchers to draw conclusions.

"While tai chi should not be used to replace conventional care," says Youcef Sennour, a geriatrics and internal medicine specialist at Baylor Senior Health Center in Dallas, "it can play an important role as a complementary therapy when it comes to treating conditions commonly associated with aging."

Here's a sampling of findings from studies that have looked at the health benefits associated with practicing tai chi:

1. BETTER BALANCE, FEWER FALLS

"Much research has shown that tai chi can improve balance and coordination, reducing the risk of falls or fear of falling in older adults," Dr. Sennour says. Guidelines for fall prevention in older people from the American Geriatrics Society and its British counterpart recommend tai chi because it target strength, gait, and balance. The Vestibular Disorders Association notes that it can improve balance by strengthening and stabilizing the ankles; encouraging equally distributed movement between the ankle, knee, and hip joints; and promoting a greater awareness of the body and movement. A study in the Journal of the American Geriatrics Society compared two groups of people with an average age of 60 who had a fall that sent them to the emergency room at least half a year before. One group took a tai chi class afterward; the other had conventional balance training and exercises to increase strength and flexibility in their legs and feet. Over the next 18 months, the people who took tai chi had an average of 0.8 falls each compared with 1.0 falls in the other group. Additionally, a clinical trial found tai chi to be more effective than resistance training or stretching for improving balance and stability among people with mild to moderate Parkinson's disease.

2. KNEE ARTHRITIS RELIEF

A review of six clinical trials, published in the Journal of Physical Therapy Science, found "some strong evidence" suggesting that tai chi could help control pain and improve physical function in people (average age, 60) with knee osteoarthritis. It also found evidence that the practice could improve balance and strength. The authors noted that larger, longer trials are needed to confirm those benefits. And tai chi may work at least as well as conventional physical therapy. A trial published in the Annals of Internal Medicine compared a group doing tai chi with a group getting physical therapy for knee osteoarthritis. The two groups improved about equally in pain, physical function, and stiffness, but the tai chi group showed better effects on their depression and quality of life than the physical therapy group.

3. A BOOST IN BRAIN POWER

A study in the Journal of Alzheimer's Disease, which included 120 healthy older people in China, those who practiced tai chi three times a week for 40 weeks showed increases in brain volume and improvements on several tests of memory and learning, compared with those not doing the exercise. In a review of 20 studies of older healthy adults in the Journal of the American Geriatrics Society, researchers suggested that tai chi could enhance the ability to reason, plan, remember, and solve problems. They also surmise that tai chi might benefit people with cognitive impairment, although larger trials are needed before conclusions can be drawn.

4. LESS DEPRESSION AND ANXIETY

Tai chi showed positive effects on various measures of psychological well-being, including reduced depression and anxiety and better stress management, according to a systematic review of 42 studies in the International Journal of Behavioral Medicine. And tai chi yielded statistically significant reductions in anxiety symptoms in 12 of 17 studies included in a review in the Journal of Evidence-Based Complementary & Alternative Medicine. However, one review found that tai chi was less effective than other techniques, such as stress reduction, in alleviating depression in patients with breast cancer.

5. BETTER HEART HEALTH

A review of tai chi for diseases of the heart and blood vessels published in the Journal of the American Heart Association found multiple studies showing that tai chi (and the related traditional Chinese practices of qigong and baduanjin) could decrease blood pressure. People practicing those disciplines lowered their systolic blood pressure (the top number) by 9.12 mm Hg and diastolic blood pressure (the bottom number) by 5.12 mm Hg on average. The traditional Chinese practices also increased the distance people could walk in six minutes by about 60 yards. Additionally, the exercises were associated with a small drop in low-density lipoprotein cholesterol (the "bad" kind) and triglycerides (fat in the blood that increases heart disease and stroke risk) and improved quality of life and mood.

6. CHRONIC PAIN RELIEF

Tai chi can ease chronic pain, according to researchers reporting in the Journal of Pain. They randomly assigned people with neck pain to tai chi, conventional neck exercises, or a waiting list. After 12 weeks, the people in both the tai chi and neck exercise groups reported less pain and better quality of life than the people on the waiting list. The authors suggested that if more research confirms those results, tai chi could appeal to people with neck pain who might prefer it to conventional exercises.

7. IMPROVEMENTS IN FIBROMYALGIA

A few studies have suggested that tai chi can help with the symptoms of fibromyalgia, a chronic disorder that causes fatigue and widespread aches, tenderness, and pain in the muscles and bones. In one study, reported in the New England Journal of Medicine, participants with an average age of 50 who took tai chi had a greater reduction in pain and more improvement in mood, quality of life, and ability to exercise than another group who took classes in managing fibromyalgia and did stretching exercises.

8. BENEFITS FOR CHRONIC CONDITIONS

A group of Canadian researchers sought to determine the effectiveness of tai chi in common chronic conditions found in older adults. They analyzed 33 studies that encompassed 1,584 patients ranging in age from the mid-50s to the early 70s who had one of four chronic conditions: breast cancer, osteoarthritis, heart failure, and chronic obstructive pulmonary disease. In the British Journal of Sports Medicine, they reported that tai chi was associated with improvements in muscle strength and physical capacity, such as the time it takes to get up from a chair and the distance walked in six minutes, in most or all chronic conditions. Tai chi was also associated with reduced stiffness and pain in people with osteoarthritis and slight breathing improvements in people with COPD. The average patient participated in tai chi for an hour, two or three times a week for 12 weeks.

9. AND EVEN MORE

Clinical trials have suggested a favorable effect on bone density and health. Other studies have associated tai chi with better sleep quality, a stronger immune system, improved blood glucose levels, back pain relief, and an improved quality of life in people with heart failure, cancer, COPD, and other chronic, debilitating medical conditions. Tai chi classes can also be a relaxing means of socializing.

A SAFE PRACTICE

Tai chi is generally safe for people of all ages, Dr. Matthews says. "The practice is easy on the joints and muscles and unlikely to result in serious injury, though beginners may sometimes report minor aches and pains."

You should avoid practicing tai chi on a full stomach or when you're very tired. If you have joint problems, back pain, a hernia, or osteoporosis, consult with your doctor before taking up the practice. He or she may recommend modifying or avoiding certain postures that may exacerbate your condition.

"With proper training, even the most sedentary among us can safely embark on a program of tai chi," Dr. Sennour says.

SLEEP

Fri, 27 Dec 2019 16:33:38 GMT

SLEEP

The quality of nighttime sleep dramatically impacts a person's daily activities. On the flip side, daytime behaviors affect sleep quality. Finding the right balance between these two essential routines will vastly improve your well-being.

Sleep resets the "biological clock" in our bodies. This internal force is what keeps organs operating smoothly night and day, by regulating our natural circadian rhythms. Unhampered, these 24-hour cycles optimize physical and mental behaviors, body temperature, hormones -- and proper sleep patterns.

LIGHT AND DARK

The eyes link directly to the hypothalamus, the region of the brain that controls our desire to sleep. At night, the hypothalamus releases the sleep-inducing hormone melatonin. Light, however, suppresses production of this hormone.

To keep this vital process fine-tuned, all smart devices should be shut off at least an hour prior to bedtime. Any light, whether from a TV, tablet or smartphone, tricks the brain into thinking it's daytime and interferes with circadian rhythms.

SNOOZE FEST

Ideally, a person's sleep schedule should remain consistent every day, including on weekends and vacations. Going to bed and waking up on a set schedule is an excellent way to regulate the body and maximize the restorative properties of sleep.

It's best to get at least seven hours of rest. People who frequently have less than five hours run a greater chance of premature death. If you live in an active suburb or city, consider using a white noise machine, earplugs, a sleep mask and even blackout curtains to ensure uninterrupted slumber.

Establishing a relaxing bedtime routine is also important. Reading with a dim light, taking a candlelit bath, and diffusing lavender oil can all help prepare the body for deep sleep. To avoid disruptive late-night trips to the bathroom, avoid drinking all fluids before bedtime.

It's also imperative that the bed is comfortable. Most conventional mattresses should be rotated regularly and need replacing every 10 years.

SLEEP AIDS

Several daytime behaviors can affect how well a person sleeps. Diet has a huge impact on sleep patterns. Studies reveal that eating unhealthy foods throughout the day leads to less recuperation during sleep and greater nighttime restlessness. Certain medications similarly impact sleep quality. People who eat healthy, stay hydrated and exercise daily have the most beneficial rest.

FORTY WINKS

Although midday naps are not a replacement for a good night's sleep, they do improve mental clarity and boost productivity throughout the day. NASA found that after a 40-minute nap, pilot alertness improved by 100 percent!

Of course, a refreshing midday power nap should be avoided if falling asleep at night is a struggle. When it's time for bed, it's always best to be tired. A full ration of rest that allows you to pass successfully through the five stages of sleep -- four phases of nonrapid eye movement and one of rapid eye movement -- is better than two smaller doses.

VEGGIE SUBS

Fri, 27 Dec 2019 14:49:40 GMT

VEGGIE SUBS

* 8 whole-grain sub buns

* Soy cheese slices (optional)

* Aioli or commercial soy mayonnaise

* Vegetarian soy meat slices, such as Tofurky, Smart Deli, Yves, etc.

* Green peppers, sliced

* Sweet onions, sliced

* Tomatoes, sliced

* Lettuce, shredded

* Carrots, shredded (optional)

* Olives, sliced (optional)

* Cucumbers, sliced (optional)

* Favorite Italian Dressing

1. Preheat oven to 350 degrees. Place cheese on sub buns and toast under broiler until lightly browned. Spread with mayonnaise.

2. Place 2 or 3 slices of veggie meat on each sub bun and top with desired veggies.

3. Drizzle 1 tablespoon of favorite Italian dressing over the veggies.

* Makes 8 subs.

SERVING: 1 sandwich; CAL: 336; FAT: 17g; SAT. FAT:1g; CHOL: 0mg; SODIUM: 276mg; CARBS: 29g; FIBER: 6g; SUGAR: 5g; PROTEIN: 15g

SPINNING

Thu, 26 Dec 2019 20:40:22 GMT

SPINNING

For the past few years, one of the biggest trends in fitness training has been spinning -- that is, group stationary cycling done very energetically in a health club or special studio with an instructor leading the workout. While there's no doubt that such cycling sessions can provide a very intense cardiovascular workout, there's plenty of debate about the effectiveness and safety of specific programs.

SPINNING ATTRACTIONS

While old-fashioned stationary cycling can become boring quickly, spinning classes psych up participants with varied workouts, fast-tempo music, motivational coaching, camaraderie, and often visual imagery. Workouts typically are 40 to 60 minutes long and can burn 400 to 700 calories. Pedaling gets up to 80 to 100 rpms (revolutions per minute) or even faster, sometimes raising the heart rate above the standard target range to near-maximum rate, as is done in high-intensity interval training. Like any cycling, spinning can improve muscle endurance in major leg muscles, and like any intense aerobic workout, it can boost exhilaration-inducing endorphins. When done correctly, it's a low-impact workout that is easy on hips, knees and ankles.

WITH BENEFITS COME RISKS

Spinning may be too challenging for people who are unfit or have knee, hip, or other injuries or biomechanical problems. If you don't already do intense cardio exercise or if you have heart disease or another medical condition and are considering taking a spinning class, consult your health care provider first. If you get the go-ahead, start by cycling on your own on a stationary bike, working up to a form of high-intensity interval training. Some facilities offer classes for beginners.

Though there have been reports of injuries or other adverse events from spinning, for most people, spinning is safe when done correctly. That means good posture, proper seat and handlebar position, and no calisthenics or hand weights.

RECOMMENDATIONS

Ask about the instructor's training, bring a full water bottle, make sure the seat is at the right height and cycle at your own pace when you need to. If you are a beginner, the instructor should be willing to give some individual guidance before or after class and should encourage you to monitor your level of exertion, either by checking your heart rate or using perceived exertion.

No matter how hard the instructor pushes the class, listen to your body and don't be afraid to slow down or take a break. Avoid classes that call for excessive upper body movement, pedaling backwards, and over-the-top intensity -- or at least skip those moves. And don't get too caught up in the competitive nature of spinning. Your body will thank you.

HEART ATTACK

Thu, 19 Dec 2019 18:45:17 GMT

HEART ATTACK

A heart attack is typically the result of plaque -- a buildup of cholesterol or fat -- forming on the walls of arteries. Occasionally, a piece breaks away, blocks blood flow and destroys part of the heart muscle. Most heart attacks are limited and survivable. However, in severe instances a heart attack results in cardiac arrest -- a complete shutdown of the organ resulting in death. A heart attack is different from atrial fibrillation, an irregular, rapid heartbeat caused by shifting electrical signals in the body. Atrial fibrillation can cause blood clots, which may lead to a stroke.

Men over 45 and women over 55 are at greater risk for heart attacks than younger people. Using tobacco and/or drugs, especially cocaine, also contributes to heart attacks. Other factors that up the risk include obesity, diabetes, lack of physical activity, family history, stress and autoimmune disorders such as lupus or rheumatoid arthritis.

SEEK HELP FOR THESE SYMPTOMS:

* Pain, pressure, squeezing or tightness in the chest or arms that spreads to the back, jaw or neck

* Cold sweat

* Fatigue

* Abdominal pain, heartburn, indigestion or nausea

* Shortness of breath and lightheadedness or sudden dizziness

TREATMENT:

Immediately call for emergency help, as heart tissue begins to die when blood flow is interrupted. If you have nitroglycerin that has been prescribed by a physician, take it.

Doctors may give you drugs that dissolve or prevent blood clots, or other blood-thinning medications. Cardiologists may also prescribe betablockers or ACE inhibitors, which help the heart relax and can prevent further heart damage. Other possible medications include statins, which help control blood cholesterol.

Surgical procedures include coronary angioplasty and stenting, which reopen blocked arteries. Depending on the damage, a doctor may perform a coronary bypass, which involves transplanting a vein or artery as an alternative route for blood to reach the heart.

ITALIAN TURKEY SAUSAGE AND ARTICHOKE SOUP

Wed, 18 Dec 2019 20:36:25 GMT

ITALIAN TURKEY SAUSAGE AND ARTICHOKE SOUP

Simple, good, and healthy -- there's no better description for this soup. Take a pot to a new neighbor or a sick friend.

* 3 tablespoons olive oil

* 1 pound mild Italian turkey sausage, casings removed

* 4 cups unsalted chicken stock

* 1 (14.5-ounce) can organic no-salt-added fire-roasted diced tomatoes

* 1 (9-ounce) bag frozen artichoke hearts, thawed and halved

* 2 cups water

* 4 cups coarsely torn baby spinach

* 3/4 cup freshly shaved Parmesan cheese

1. Heat oil in a large pot over medium-high. Cook sausage, stirring to crumble, until browned, 10 minutes. Add stock, tomatoes, artichokes, and water. Bring to a boil; reduce heat to a simmer.

2. Add spinach, and cook just until wilted, about 3 minutes. Ladle soup into bowls; top evenly with cheese.

SERVING SIZE: 1 1/2 cups soup and 2 Tbsp. cheese; CALORIES: 280; FAT: 18g (sat 3g, unsat 11g); PROTEIN: 18g; CARB: 8g; FIBER: 3g; SUGARS: 2g (ADDED SUGARS 0g); SODIUM: 802mg; CALC: 13% DV; POTASSIUM: 5% DV

WALKING FOR BLOOD SUGAR CONTROL

Mon, 16 Dec 2019 18:20:38 GMT

WALKING FOR BLOOD SUGAR CONTROL

If you have prediabetes, walking briskly a mile or two a day, on average, is one of the best ways to improve blood sugar control, according to a study in the journal Diabetologia. Prediabetes, also called impaired glucose tolerance, refers to modestly elevated blood sugar levels and often progresses to full-blown diabetes. Researchers from Duke University divided 237 people with prediabetes into four groups. One group followed the Diabetes Prevention Program, considered the gold standard, which requires calorie reduction and moderate exercise (equal to 7 1/2 miles of brisk walking a week). The three other groups only exercised: low amount at moderate intensity (equal to 7 1/2 miles of brisk walking a week); high amount at moderate intensity (equal to 11 1/2 miles of brisk walking a week); or low amount at high intensity (equal to 11 1/2 miles of jogging a week). After six months, the Diabetes Prevention Program group had the biggest improvement in blood sugar control, followed by the group that did a high amount of moderate exercise. The other two exercise groups benefited less.

ARTHRITIS

Fri, 13 Dec 2019 16:56:28 GMT

ARTHRITIS

Arthritis is an inflammation of the joints that results in localized pain and stiffness. One version, osteoarthritis, causes the lubricating tissues between the bones to break down. Another, rheumatoid arthritis, causes the immune system to attack the joints, making them inflamed and swollen.

Risk factors include family history, advancing age, previous joint injury and excess weight. Due to hormones and other factors, women are more susceptible to osteoarthritis than men.

Severe arthritis can prevent people from weight-bearing activities, including carrying packages, walking or even sitting up. It may cause finger joints to become swollen or deformed, preventing even simple tasks.

SEEK HELP FOR THESE SYMPTOMS:

* Pain, stiffness, swelling or redness of the joints

* Decreased range of motion

TREATMENT:

Arthritis medications include analgesics such as Tylenol to reduce pain, although they don't treat the condition. Medications such as Percocet and OxyContin contain oxycodone and may be habit forming. Other treatments include nonsteroidal anti-inflammatory drugs such as Advil, Motrin IB or Aleve, creams that contain capsaicin and drugs that prevent the immune system from attacking joints, such as methotrexate.

Physicians may recommend resistance training to strengthen muscles and range-of-motion exercises. In some advanced cases, joint repair or replacement surgery may be recommended.

CLOUD BREAD

Thu, 12 Dec 2019 01:15:23 GMT

CLOUD BREAD

A mash-up of a pancake and an omelet, cloud bread is a gluten-free canvas for your favorite toppings. Sprinkle each round with 1 tablespoon of Parmesan cheese, chopped rosemary and freshly ground black pepper for no additional net carbs.

* 2 large eggs, separated

* 1/4 teaspoon baking soda

* 2 tablespoons plain whole-milk Greek yogurt

* 1/8 teaspoon kosher salt Cooking spray

1. Preheat the oven to 325 degrees.

2. Using a heavy-duty electric stand mixer, beat egg whites and baking soda in a large bowl until stiff peaks form.

3. Stir together egg yolks and Greek yogurt in a small bowl. Fold yolk mixture and salt into egg white mixture.

4. Dollop egg mixture in 4 mounds on a parchment paper-lined baking sheet very lightly coated with cooking spray; spread each into a 4-inch round. Bake at 325 degrees until lightly golden, 12 to 15 minutes. Serve with desired toppings.

SERVING SIZE: 1 round; CALORIES: 43; FAT: 3g (sat 1g, unsat 2g); PROTEIN: 4g; CARB: 1g; FIBER: 0g; SUGARS: 0g (added sugars 0g); SODIUM: 177mg; CALC: 2% DV; POTASSIUM: 1% DV

THE REBOUND EFFECT OF ACTIVITY

Mon, 09 Dec 2019 18:55:06 GMT

THE REBOUND EFFECT OF ACTIVITY

If you experience a disabling injury or illness and are a regular exerciser, you're more likely to recover faster than someone who is inactive. You'll also be less prone to disability in the first place. And if you don't get regular exercise, it's not too late to start moving and reap the benefits of physical activity. That's what sedentary 70-to-89-year-olds discovered when they took part in a study to measure the effects of starting a late-life exercise routine on the ability to bounce back from a physical disability. Three and a half years after beginning an exercise program, they were one-third more likely to recover from a physical disability than a control group of inactive peers.

At the study's onset, all 1,635 participants could walk a quarter of a mile in 15 minutes or less without assistance. Half of the subjects took part in an exercise program that included up to 150 minutes a week of walking, along with strength, flexibility and balance training. The other half instead took regular health-related classes, with topics such as navigating the healthcare system and preventive services. At the end of the study, the active group had spent 25 percent less time with limited mobility -- or no longer being able to walk a quarter of a mile in 15 minutes -- than the inactive group. The take-home message? Being "too old" is no excuse for shunning activity. A simple quarter-mile walk at a moderate pace is all you need to help arm yourself against disability.

FLU

Thu, 05 Dec 2019 14:01:04 GMT

FLU

Influenza is a contagious disease caused by a virus prevalent during the winter and early spring. It's primarily transmitted either by direct bodily contact or coughing and sneezing. The virus spreads through the upper and/or lower respiratory tracts. It may result in mild illness or, if left untreated, can be fatal.

The virus can be transmitted from several feet away, so wearing a surgical mask can be an effective preventive measure. An annual vaccine injection is the best form of protection.

SEEK HELP FOR THESE SYMPTOMS:

* Fever, cold sweats and chills

* Headache

* Extreme fatigue

* Achy limbs and joints

* Nausea, vomiting and diarrhea

* Sneezing and hoarseness or sore throat

TREATMENT:

While the symptoms of influenza can be managed with painkillers like aspirin, the disease itself must be ridden out. This can take anywhere from a single day -- the so-called "24-hour-flu" -- up to a week.

Those afflicted should remain at home, quarantined from others as much as possible, and get plenty of bed rest, drink lots of water and avoid alcohol and cigarettes.

In some cases, doctors may dose a patient with antiviral drugs such as neuraminidase inhibitors and M2 protein inhibitors.

SLOW-COOKER BUTTER CHICKEN

Wed, 04 Dec 2019 22:00:11 GMT

SLOW-COOKER BUTTER CHICKEN

Serve with 2 cups of lettuce per serving for an additional 1 net carb, and up to 2 tablespoons of an oil-based salad dressing per serving for no additional net carbs.

* 5 tablespoons unsalted butter

* 1 large onion, thinly sliced

* 2 pounds boneless, skinless chicken thighs, cut into 2-inch pieces

* 1 (2-inch) piece fresh ginger, cut into 1/2-inch slices

* 4 garlic cloves, coarsely chopped

* 1/2 cup slivered almonds

* 3/4 cup plain whole-milk Greek yogurt

* 2 teaspoons garam masala

* 1 teaspoon kosher salt

* 1 (14.5-ounce) can organic no-salt-added diced tomatoes, drained

* 1/4 cup heavy cream

* 3 tablespoons chopped fresh cilantro

1. Melt butter in a large skillet over medium-high. Add onion and cook, stirring, until softened and beginning to brown, 5 to 7 minutes. Spoon into slow cooker. Place chicken pieces on top.

2. Combine ginger, garlic, almonds, yogurt, garam masala, and salt in a food processor and process until smooth, scraping down the sides of bowl with a spatula as necessary. Add tomatoes and pulse once to combine. Pour mixture over chicken. Cover and cook on low until the chicken is tender, 4 to 5 hours. Stir in cream, cover, and cook until warmed through, about 5 minutes. Sprinkle with cilantro just before serving.

SERVING SIZE: approx. 1 1/4 cups of chicken and vegetables; CALORIES: 334; FAT: 23g (sat 9g, unsat 12g); PROTEIN: 26g; CARB: 6g; FIBER: 2g; SUGARS: 3g (added sugars 0g); SODIUM: 323mg; CALC: 8% DV; POTASSIUM: 6% DV

FOUR SIMPLE EXERCISES TO KEEP YOU STEADY ON YOUR FEET

Tue, 26 Nov 2019 23:03:03 GMT

FOUR SIMPLE EXERCISES TO KEEP YOU STEADY ON YOUR FEET

Try these leg-muscle exercises to help you avoid ankle sprains and re-injury:

1. Leg-muscle stretch. Sitting on the edge of your bed or the floor with your leg straight, hold one end of a towel in each hand and loop it under the ball of your foot. Use the towel to gently pull the foot up toward you. Hold for about 20 seconds, then repeat five times.

2. Heel raises. To strengthen your leg muscles, rise on the balls of your feet, hold for a few seconds, then lower, working up to 20 repetitions.

3. Heel dips. While holding onto something for support, stand with the balls of your feet on the edge of a step or a book so you can slowly lower your heels below your toes (alternating with heel raises).

4. Heel walking. Wearing flat shoes, stand on your heels and keep your toes high off the ground. Walk like this for a few minutes. Next, walk on your toes with your heels elevated.