Tag Archives: Health Conditions

Physical Activity Benefits for Adults & Those With Chronic Conditions

There are so many health benefits to regular physical activity! The Physical Activity Guidelines for Americans details specific scientifically proven benefits and offers a set of guidelines to follow for better overall health, but the point is – ANY movement is good. 

Even a small amount of regular exercise has preventative and therapeutic benefits and can improve health and mood significantly. As you prepare to take that first step and move your way, here are some things to keep in mind:

Physical activity can help you:

  • Prevent and manage chronic disease
  • Lower the risk of dementia
  • Improve quality of life
  • Reduce symptoms of anxiety and depression
  • Provide opportunities for social engagement and interaction with others

Physical Health

Being physically active delays death from all causes. It’s true, but if you need scientific facts, here’s one from the Department of Health and Human Services – and these guys have decades of research to back them up:

  • People who are physically active for approximately 150 minutes a week have a 33% lower risk of all-cause mortality than those who are not physically active.

And, if that’s not enough to get you thinking about adding a few minutes to your regular physical activity routine, consider this:

Cancer

Research shows that adults who participate in regular physical activity can reduce their risk of developing cancers of the:

  • Bladder
  • Breast
  • Colon
  • Endometrium
  • Esophagus
  • Kidney
  • Lung
  • Stomach

Cancer Survivors

Those who are physically active have a better quality of life, improved fitness and physical function, and less fatigue.

Cardiorespiratory Health

Heart disease and stroke are two of the leading causes of death in the United States. People who engage in regular physical activity have:

  • Reduced risk of dying from cardiovascular disease and the risk of developing cardiovascular disease
  • Lower rate of heart disease, stroke, and heart failure
  • Lower blood pressure
  • Better blood lipid profiles
  • Reduced risk of developing hypertension
  • Lowered systolic and diastolic blood pressure

Type 2 Diabetes and Cardiometabolic Health

Regular physical activity strongly reduces the risk of developing type 2 diabetes in people of all body sizes, plus it:

  • Helps control blood glucose in people who already have type 2 diabetes
  • Contributes to lower plasma triglycerides and insulin levels
  • Improved high-density lipoprotein (HDL) cholesterol and blood pressure

Bone and Muscoskeletal Health

Preserving bone, joint, and muscle health is essential the older we get. Regular activity can:

  • Slow the decline in bone density that happens as we age
  • Help people with osteoarthritis or other rheumatic conditions affecting the joints

Functional Ability and Fall Prevention

Physically active middle-aged and older adults – you know who you are – can:

  • Prevent or delay the loss of function (i.e. those everyday activities that can get harder as we grow older, like stair climbing, personal care or keeping up with grandkids!)
  • Lower the risk of hip fracture
  • Reduce the risk of falling and injuries from falls

Brain Health

Think about it. Your body and brain are connected. When you feel good physically, your brain can relax and… do better brain things.

Cognition

Physical activity can improve cognitive function in older adults including things like:

  • Improved memory
  • Ability to plan, organize, initiate tasks and control emotions better. 
  • Lower risk of developing dementia and Alzheimer’s

There is also evidence that those with conditions such as attention deficit hyperactivity disorder (ADHD), schizophrenia, multiple sclerosis, Parkinson’s disease, and stroke can benefit from physical activity.

Anxiety and Depression

Anxiety disorders and depression are common mental disorders and are leading causes of disability for middle-aged adults in the United States. Regular physical activity can:

  • Reduce symptoms of anxiety
  • Reduce the risk of developing depression 
  • Improve many of the symptoms experienced by people with depression

Sleep

Plain and simple, adults that are physically active sleep better. Plus:

  • Less time needed to fall asleep
  • Improved percentage of time actually sleeping
  • Improved quality of sleep
  • More deep sleep
  • Improvements in sleep for those with insomnia and obstructive sleep apnea

Chronic Disease

Although types and amounts of recommended physical activity may differ, adults with chronic conditions or disabilities also benefit from physical activity. Regular physical activity can help promote improved quality of life for people with chronic conditions and reduce the risk of developing new conditions. For many chronic conditions, physical activity provides therapeutic benefits and is part of recommended treatment for the condition.

Those who are not able to meet the guidelines, should engage in regular physical activity according to their abilities and avoid inactivity.

Better Choices, Better Health® SD

This program offers chronic disease self-management education workshops that are designed to help adults living with ongoing physical and/or mental health conditions and caregivers understand how healthier choices can improve quality of life, boost self-confidence, and inspire positive lifestyle changes. 

Chronic disease workshops bring adults living with different physical and/or mental health conditions and caregivers together to learn new ways to problem solve, create action plans, and manage multiple chronic conditions. Find out more and register at Good & Healthy SD.

Everyone—no matter age, sex, body weight, or ability—can work toward achieving these benefits by building safe, healthy exercise habits. Any physical activity is better than none, so set your own pace in working toward meeting these guidelines.

Every week, adults should aim for:

  • 150 minutes of moderate-intensity aerobic activity; and
  • 2 or more days of muscle-strengthening activity.

The Move Your Way Activity Planner can help you stay on track:

  • Set weekly goals
  • Choose the activities you want to do
  • Get personalized tips to help you stay motivated

It’s HOT Out There: Exercise Safe!

July and August can be some of the hottest months in South Dakota. Along with a drastic change in temperature, many individuals participate in a variety of different sports and spend prolonged periods of time in the sun during this seasonal change. The human body serves as a great temperature regulator, but without practicing proper safety precautions, it is possible for the body to overheat.

Exercising in the heat increases your sweat rate, fluid loss, and your risk for dehydration. Sweating is how your thermoregulatory system within your body cools you down. If you become too hot, it is hard for your sweating rate to keep up and keep body temperatures down. Thus, with the increased temperatures outdoors, there is an increased risk for heat illnesses. Additionally, children are less efficient at regulating their body temperatures and can become overheated and dehydrated much quicker than an adult. If you as an adult feel hot, your child probably feels a lot warmer.

Common Heat Illnesses

Common heat illnesses include heat cramps, heat syncope, heat exhaustion, and heat stroke. Below are some common signs and symptoms for heat illnesses:

  • Heat Cramps: Muscle twitching, cramps, spasms
  • Heat Syncope: Pale skin, slowed heart rate, slowed breathing rate, nausea, weakness
  • Heat Exhaustion: Excessive thirst, dry tongue/mouth, fatigue, weakness, nausea, slightly elevated temp, mental dullness, excessive sweating
  • Heat Stroke: Central nervous system abnormalities (i.e. fatigue, confusion, headache, possible loss of consciousness, etc.), decreased or lack of sweating, rapidly increased heart rate and blood pressure

Safety Considerations

When engaging in physical activity during hot summer days or if you are going to be in the sun for prolonged hours follow these safety precautions:

  • Wear loose-fitting, breathable, light-colored clothing
  • Monitor hydration/fluid intake:
    • Drink plenty of water – even if you don’t feel thirsty!
    • Take frequent water breaks, especially during intense physical activity
    • Avoid caffeinated drinks, such as pop or soda
    • Drinks containing carbohydrates and electrolytes can also be consumed
  • Find shelter in shaded areas
  • Watch for signs and symptoms of heat illnesses (above)
  • Avoid physical activity during peak heat, instead try early morning or late evening times
  • Wear sunscreen
  • Rest often and take it easy

Be mindful and pay attention to your body, if you suspect a heat illness seek medical help immediately. Dizziness, cramps, nausea, vomiting, confusion and headaches are all causes for alarm. If you need to, move your workout indoors for a few days.

Additional Resources

See more at SDSU Extension

Stocking a Heart Healthy Kitchen

Did you know…
  • Heart disease is the 2nd and stroke is the 6th leading cause of death in SD
  • Together cardiovascular disease (CVD) accounts for 27.5% of all deaths in SD
  • Risk factors for CVD include high blood pressure and high blood cholesterol
We know that saturated fats can raise cholesterol levels and too much sodium has a negative effect on blood pressure. One way to keep your heart protected and your blood pressure and cholesterol in check is eating a healthy, balanced diet. 

Heart-healthy foods are essential for a heart-healthy diet, so be prepared with a well-stocked kitchen. This means always having some basic ingredients in your cabinets, pantry, fridge and freezer. It can save time and worry on those busy days when you don’t have a chance to get to the grocery store. Check out this list of staple ingredients for healthy meals from the American Heart Association.

Heart Healthy Pantry Items

  • Dry beans like black beans, chickpeas, pinto and red beans
  • Canned “dinner builder” items like beans, chicken, salmon, tuna and soup
  • Canned vegetables for adding to soup, rice, pasta and sauces (like carrots, corn, green beans, peas, pumpkin and tomatoes)
  • Canned and dried fruits like apple sauce, dates, oranges, peaches, pineapple and raisins (look for items with no added sugars)
  • Whole-grain pasta, brown rice and other easy whole grains like couscous and quinoa
  • Whole grain bread or tortillas (if you don’t use it daily, store in the freezer)
  • Old-fashioned rolled oats, instant oatmeal and whole-grain cereal for a quick breakfast
  • Whole-wheat flour, oat flour and cornmeal for baking
  • Nuts, seeds and nut butters for healthy snacking
  • Healthy cooking oils like canola, corn or olive (buy in limited amounts because they can go rancid over time)
  • Balsamic vinegar and low-sodium soy sauce for salad dressings and sauces
  • Spaghetti or marinara sauce in jars
  • Low-sodium chicken or vegetable broth for making soup
  • Dried herbs and spices, salt-free seasoning blend, pepper

Heart Healthy Fridge and Freezer Items

  • Frozen vegetables without salty sauces make easy sides and add-ins (like broccoli, cauliflower, mixed vegetables, spinach and squash)
  • Frozen fruits without added sugars for cereal, yogurt and smoothies (like berries, mixed fruit, peaches)
  • Low-fat/non-fat dairy products like milk, yogurt and cheese
  • Frozen meats like fish fillets, skinless chicken breasts or lean ground beef
  • Soft margarine with no trans fat (made with non-hydrogenated vegetable oils, usually in a tub)

Make it a habit to compare nutrition labels. Choose products with the lowest amounts of sodium, added sugars, saturated fat and trans fat that you can find in your store.

Source: American Heart Association

Is a Gluten-Free Diet Safe?

In recent years, more people have taken on a gluten-free diet, believing that avoiding gluten is healthier or could help them lose weight. Gluten is a protein that is found in wheat, barley, and rye. There is no current data that suggests the general public should maintain a gluten-free diet for better health or weight loss. Gluten-free diets are not necessarily healthier due to the fact that gluten-free foods may not provide enough of the nutrients, vitamins, and minerals the body needs including fiber, iron, and calcium.

A gluten-free diet is only recommended for people diagnosed with celiac disease.

What is Celiac Disease?

Celiac disease is a digestive disorder that damages the small intestine. If you have celiac disease, you may experience bloating, diarrhea, constipation, gas, pale and foul-smelling or fatty stools that float, and vomiting. These symptoms are often more common in children than adults. Adults are less likely to have digestive symptoms and instead may have: anemia, a red, smooth, shiny tongue, depression or anxiety, headaches, infertility or repeated miscarriages, missed menstrual periods, seizures, tiredness, and weak and brittle bones. Some people with celiac disease have no symptoms at all. Sometimes, health issues like surgery, pregnancy, childbirth, bacterial gastroenteritis, viral infection, or severe mental stress can trigger celiac disease symptoms.

Diagnosis

Celiac disease can be hard to diagnose because some of the symptoms are similar to those of other diseases like irritable bowel syndrome and lactose intolerance. Celiac disease can be diagnosed by your doctor after he or she takes a medical and family history and conducts a physical exam and tests. During the physical exam, your doctor will check for a rash that can arise when you don’t get enough vitamins, minerals, and other nutrients you need, leading to malnutrition. Your doctor will also listen to sounds in your abdomen with a stethoscope and tap on your abdomen to check for pain and fullness or swelling. Tests may include blood tests, genetic tests, and biopsy.

Treatment

Celiac disease can be treated with a gluten-free diet. Symptoms will greatly improve in most people with celiac disease who stick to a gluten-free diet. Many stores and restaurants have added many more gluten-free foods and products to make it easier. Following a gluten-free diet will heal damage in the small intestine and prevent more damage for most people. The small intestine can usually be healed in 3-6 months with a gluten-free diet in children; however, it may take years for adults’ small intestines to heal.

Eating, Diet, and Nutrition

Avoiding foods with gluten is critical in treating celiac disease. Many of these foods include cereal, grains, and pasta, as well as many processed foods. Be sure to always read food ingredient lists carefully to make sure there is no gluten included. Foods like meat, fish, fruits, vegetables, rice, and potatoes without additives or seasonings containing gluten are part of a well-balanced diet. You can also eat gluten-free types of bread, pasta, and other foods that are now easier to find in stores and restaurants. You may also eat potato, rice, soy, amaranth, quinoa, buckwheat or bean flour instead of wheat flour when cooking or baking.

Gluten Sensitivity or Wheat Intolerance

Gluten sensitivity or wheat intolerance is different than celiac disease; however, some of the symptoms are the same including tiredness and stomach aches. Gluten sensitivity can also cause symptoms like muscle cramps and leg numbness, but it does not damage the small intestine like celiac disease.

Sources: National Institute of Diabetes and Digestive and Kidney Diseases & Medline Plus

The Delicious & Nutritious Superpowers of Diabetes-Friendly Foods

For people with diabetes, making the right food choices can sometimes feel complicated or confusing. And while individual dietary needs should always be carefully discussed with your doctor or nutritionist, there are a few go-to diabetes-friendly foods – sometimes called “diabetes superfoods” – that will not only come to the nutritional rescue but may also help make meal planning and snacking a little easier.

A great place to start is with fruits and vegetables. Dried, canned, frozen, or fresh all contain the same overall nutritional benefits and will hit the spot when you need a quick snack, or can even fill you up when you’re ready for a meal. Here are just a few reasons to put fruit and veggies at the top of your list:

  • Fruits and veggies are packed with nutrients that can boost your energy levels.
  • They provide a solid dose of fiber which helps fill you up and keeps your digestive system happy!
  • Low calories and lots of color and texture to add to your plate.
  • Eating more fruits and veggies may lower your risk for many diseases including some types of cancer, high blood pressure, and even heart disease.
  • Fruits and veggies have low glycemic indexes which help keep blood sugar levels steady.

There are, of course, a few standout fruit and veggie superstars that you’ll want to have on-hand whenever possible:

  • Dark leafy greens like spinach and kale are bursting with so much good stuff, you simply can’t eat too much!
  • Citrus fruit like lemons, limes, grapefruit, and oranges will give you your daily supply of vitamin C and soluble fiber.
  • Berries of all types are delicious little powerhouses packed with antioxidants, vitamins, and fiber making them a sweet treat anytime.

In addition to fruit and vegetables, there are some other nutrient-rich-good-for-your-health-diabetes-friendly and delicious foods to keep in mind when you are planning your menu:

  • Beans are a great source of fiber, magnesium, potassium, and protein. In fact, just a 1/2 cup of beans gives you as much protein as an ounce of meat without the saturated fat.
  • Sweet potatoes can be baked, mashed, roasted, or chunked and added to all kinds of dishes. Versatile and packed with fiber and Vitamin A they are a yummy addition to your plate.
  • Tomatoes are another standout food that can be enjoyed raw, cooked, pureed, as a sauce or soup, and are bursting with vital nutrients like Vitamins C and E.
  • Fish – any fish high in Omega-3 fatty acids (like salmon) is an excellent addition to your menu. Try it baked, grilled, or broiled twice a week and you’ll be well on your way to meeting the US Dietary Guidelines recommendation of 8 ounces of seafood per week.
  • Whole grains are loaded with magnesium, B vitamins, chromium, iron, and folate. Check the label to make sure the first ingredient listed uses the word “whole” (like “whole wheat” for example). Brown rice, wheatberries, oats, and oatmeal are also “whole” grains.
  • Nuts and seeds can be a hunger-buster when the munchies come calling. Just an ounce will go a long way toward controlling your appetite and as an added bonus will give you a nice dose of magnesium and fiber.
  • Milk and yogurt (fat-free or low-fat varieties) contain calcium and many fortified products are a good source of vitamin D as well. Combine with your favorite fruits and veggies for a perfect filling snack.

Meal planning doesn’t have to be a chore when you start with a list of diabetes-friendly foods. And don’t forget: 1/2 of your plate should be fruits and vegetables, 1/4 protein (beans or lean meat), and 1/4 should be whole grains.

Check out the American Diabetes Association for fantastic healthy recipes and for even more ways to incorporate diabetes-friendly foods into your regular meal planning routine.

Sources: American Diabetes Association, Fruits & Veggies More Matters, NIH

Good Choices Can Help Prevent Type 2 Diabetes

It’s true! There are things you can do right now to help prevent Type 2 Diabetes and the best part is that making these choices can also lower your risk for other diseases and health-related problems.

Let’s start with the basics:

Always talk to your doctor or health care professional first. There are certain risk factors that can increase your chance of developing Type 2 Diabetes such as:

  • Being overweight
  • Having a relative with Type 2 Diabetes
  • Having gestational diabetes during a pregnancy
  • Being diagnosed with prediabetes

The good news however, is that making a few lifestyle changes can help lower that risk which could delay or even prevent it entirely.

Nothing to lose, everything to gain… worth a shot right?

So, where to start? First things first…

  • If you’re overweight, talk to your doctor and work out a plan to lose weight and keep it off. For many people, this can be quite a challenge so be sure to enlist the support of family and friends. You may need to develop a new routine or try things you haven’t in the past.
  • Set a goal to move more. Just 20 minutes a day can make a BIG difference. For some fun ideas on where to start and how to stay motivated check out this article.
  • Make healthy foods part of your daily routine. Incorporating more fruits and vegetables and other nutrient-rich foods to your menu isn’t as hard as you think. Really. But, if you need some inspiration, read The Delicious & Nutritious Superpowers of Diabetes-Friendly Foods
  • Pay attention to portion sizes. Yes – they do matter. Very often our cravings or hunger can be satisfied with a smaller portion, a tall glass of water, or even a 5-minute walk. You can also use a smaller plate at mealtime. And then, a good rule of thumb is to make sure that 1/2 of your plate is filled with fruits and veggies, 1/4 with protein (beans or lean meat), and 1/4 should be whole grains.
  • Put together a team. Lifestyle changes usually involve people in your life. Tell them about your goals and ask for their support. Having a support system in place will help you stay on track and keep you motivated. You may even be surprised at how much your friends, family, or co-workers want to help you succeed. There are also built-in support systems in more places than you think. Ask around at your gym, local community center, church, schools in your area, your hospital, or community health center. There may be support groups or services just waiting for you to join. There are even diabetes prevention programs in some areas where you can meet people taking similar steps to improve their health.

There are plenty of strategies out there to make these lifestyle changes easier and you can customize all of them based on your specific needs. For example: find a walking partner, a gym buddy, or download an app to help you move more. Or take a cooking class, research your own healthy recipes, or call a friend when you feel yourself being tempted by pudding or potato chips.

And don’t worry if you have to keep changing your routine. Finding the right combination of tools, support, and motivation can take some time. The important thing is that you keep trying and remember that the good choices you make now will not only help you feel better but can also delay or prevent Type 2 Diabetes.

Sources: NIH; American Diabetes Organization

Exercising with Osteoporosis: Stay Active the Safe Way

If you have osteoporosis, you might mistakenly think exercise will lead to fracture. In fact though, using your muscles helps protect your bones. Osteoporosis is a major cause of disability in older women. A bone-weakening disorder, osteoporosis often results in fractures in the hip and spine—which can severely impair your mobility and independence.

How can you reduce your risk of these life-altering injuries? Exercise can help! Certain types of exercise strengthen muscles and bones, while other types are designed to improve your balance—which can help prevent falls.

Benefits of Exercise

It’s never too late to start exercising. For postmenopausal women, regular physical activity can:

  • Increase your muscle strength
  • Improve your balance
  • Decrease your risk of bone fracture
  • Maintain or improve your posture
  • Relieve or decrease pain

Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There’s no one-size-fits-all prescription.

Before You Start

Consult your doctor before starting any exercise program for osteoporosis. You might need some tests first, including:

  • Bone density measurement
  • Fitness assessment

In the meantime, think about what kind of activities you enjoy most. If you choose an exercise you enjoy, you’re more likely to stick with it over time.

Choosing the Right form of Exercise

These types of activities are often recommended for people with osteoporosis:

  • Strength training exercises, especially those for the upper back
  • Weight-bearing aerobic activities
  • Flexibility exercises
  • Stability and balance exercises

Because of the varying degrees of osteoporosis and the risk of fracture, you might be discouraged from doing certain exercises. Ask your doctor or physical therapist whether you’re at risk of osteoporosis-related problems, and find out what exercises are appropriate for you.

Strength Training

Strength training includes the use of free weights, resistance bands, or your own body weight to strengthen all major muscle groups, especially spinal muscles important for posture. Resistance training can also help maintain bone density. If you use weight machines, take care not to twist your spine while performing exercises or adjusting the machines.

Resistance training should be tailored to your ability and tolerance, especially if you have pain. A physical therapist or personal trainer with experience working with people with osteoporosis can help you develop strength-training routines. Proper form and technique are crucial to prevent injury and get the most from your workout.

Weight-Bearing Aerobic Activities

Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing, and gardening. These types of exercise work directly on the bones in your legs, hips, and lower spine to slow mineral loss. They also provide cardiovascular benefits, which boost heart and circulatory system health.

It’s important that aerobic activities, as beneficial as they are for your overall health, are not the whole of your exercise program. It’s also important to work on strength, flexibility, and balance. Swimming and cycling have many benefits, but they don’t provide the weight-bearing load your bones need to slow mineral loss. However, if you enjoy these activities, do them. Just be sure to also add weight-bearing activity as you’re able.

Flexibility Exercises

Moving your joints through their full range of motion helps you keep your muscles working well. Stretches are best performed after your muscles are warmed up—at the end of your exercise session, for example, or after a 10-minute warm-up. They should be done gently and slowly, without bouncing. Avoid stretches that flex your spine or cause you to bend at the waist. Ask your doctor which stretching exercises are best for you.

Stability and Balance Exercises

Fall prevention is especially important for people with osteoporosis. Stability and balance exercises help your muscles work together in a way that keeps you more stable and less likely to fall. Simple exercises such as standing on one leg or movement-based exercises such as tai chi can improve your stability and balance.

Movements to Avoid

If you have osteoporosis, don’t do the following types of exercises:

  • High-impact exercises. Activities such as jumping, running, or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Choose exercises with slow, controlled movements. If you’re generally fit and strong despite having osteoporosis, however, you might be able to engage in somewhat higher-impact exercise than can someone who is frail.
  • Bending and twisting. Exercises in which you bend forward at the waist and twist your waist, such as touching your toes or doing sit-ups, can increase your risk of compression fractures in your spine if you have osteoporosis. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling, and some yoga poses.

If you’re not sure how healthy your bones are, talk to your doctor. Don’t let fear of fractures keep you from having fun and being active.

Source: Mayo Clinic

You Can Decrease Your Cancer Risk. How? Move More!

A new study has shown that more leisure-time physical activity is associated with a lower risk of developing 13 different types of cancer! Leisure-time physical activity is exercise done at one’s own discretion, often to improve or maintain fitness or health. Examples include walking, running, swimming, and other moderate to vigorous intensity activities. In this study, the average level of activity was about 150 minutes of moderate-intensity activity per week, which is the 2008 Physical Activity Guidelines for Americans recommendation.

Hundreds of previous studies have examined associations between physical activity and cancer risk and shown reduced risks for colon, breast and endometrial cancers. However results were not as clear for other cancer types due to small number of participants. This new study pooled data on 1.44 million people, ages 19 to 98, from the United States and Europe, and was able to examine a broad range of cancers. Participants were followed for an average of 11 years during which 187,000 new cases of cancer occurred.

The investigators confirmed that leisure-time physical activity, determined by self-reported surveys, was associated with a lower risk of colon, breast, and endometrial cancers. They also determined that leisure-time physical activity was associated with a lower risk of 10 additional cancers, with the greatest risk reductions for esophageal, liver, stomach, kidney and myeloid leukemia. Myeloma and cancers of the head and neck, rectum, and bladder also showed reduced risks that were significant, but not as strong. Risk was reduced for lung cancer, but only for current and former smokers; the reasons for this are still being studied.

Here is the information in a nutshell:

  • Esophageal cancer, a 42% lower risk
  • Liver cancer, a 27% lower risk
  • Lung cancer, a 26% lower risk
  • Kidney cancer, a 23% lower risk
  • Stomach cancer of the cardia (top portion of the stomach), a 22% lower risk
  • Endometrial cancer, a 21% lower risk
  • Myeloid leukemia, a 20% lower risk
  • Myeloma, a 17% lower risk
  • Colon cancer, a 16% lower risk
  • Head and neck cancer, a 15% lower risk
  • Rectal cancer, a 13% lower risk
  • Bladder cancer, a 13% lower risk
  • Breast cancer, a 10% lower risk

Overall, high levels of physical activity were linked with a 7% lower risk of any cancer, according to the study. The association between increased physical activity and decreased cancer risk is applicable to different populations, including people who are overweight or obese, or those with a history of smoking. Health care professionals counseling inactive adults should promote physical activity as a component of a healthy lifestyle and cancer prevention.

Sources: National Institutes of Health

DASH = Dietary Approaches to Stop Hypertension

DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals.

This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils. Limiting sugar-sweetened beverages and sweets.

Download the PDF or view online.

Be Mindful of Food & Medication Interactions

When food and drinks interact with medication, the medication may not work sufficiently or the drug can become too powerful as the body has trouble handling it properly.

The Academy of Nutrition and Dietetics mentions these common examples of food and drug interaction:

  • Grapefruit juice interacts with several drugs and may affect the way the body metabolizes medication. Drugs that may interact with grapefruit juice include: some statins, antihistamines, thyroid medications, blood pressure medications, birth control pills, cough suppressants and medications that block stomach acids.
  • Blood-thinning medications can interact with leafy green vegetables, affecting the blood’s clotting ability.
  • Natural black licorice may interact with certain blood pressure medications and blood-thinning medications.
  • Salt substitutes can interact with ACE inhibitors and digoxin.
  • Tyramine (found in foods such as aged meats and cheeses, hot dogs, and chocolate) can interact with some medications used to treat depression or Parkinson’s disease.

Source: Health Day; Health Tip: When Food and Drugs Interact

Blood Test Might Help Tell When Peanut Allergy is Gone

Findings might one day benefit patients who go through therapy to build up resistance to allergen.

A type of treatment to help build up resistance in people with peanut allergy might leave telltale signs in the people’s immune-system DNA, a new study reveals. The findings suggest that a blood test for these DNA changes could be used to monitor the long-term effectiveness of so-called “immunotherapy” in patients allergic to peanuts, according to the researchers.

There is no cure for peanut allergy, but researchers are examining whether consuming increasing amounts of peanut powder helps desensitize people to the peanut allergen. After participating in this doctor-supervised therapy, patients typically are told to eat some peanuts every day for the rest of their lives. However, it’s not possible to test patients to determine if they can safely stop eating peanuts every day, study senior author Dr. Kari Nadeau, an associate professor of pediatrics at the Stanford University School of Medicine, said in a university news release.

“At first, eating two peanut butter cups a day might seem fun, but it gets a little boring and a lot of people might stop,” said Nadeau, who also is an immunologist at Stanford Hospital and Clinics and the Lucile Packard Children’s Hospital. “Our new finding can help us try to determine whether, for the long term, someone’s allergy has truly been shut off so people can eat ad lib.”

The study included 20 children and adults with peanut allergy who had spent two years building up their immunity. They were able to eat a 4-gram serving of peanuts each day without suffering a severe allergic reaction.

The participants were told to avoid peanuts for three months, and then the researchers gave them a small amount of peanut powder to determine if their allergy had returned. The allergy came back in 13 patients, while seven remained allergy-free, the study authors said. The researchers then analyzed blood samples taken from these two groups, as well as from people with peanut allergy who had never received oral immunotherapy. The investigators found that the DNA in white blood cells, which help reduce allergy response, was different in each of the three groups of patients.

Nadeau said this test might one day help doctors in deciding whether a person “can safely go off of immunotherapy, or if they need to continue to eat the food every day.” It could also help determine whether a person might benefit from a longer course of immunotherapy, she said, but more study is needed.

The study was published online Jan. 31, 2014 in the Journal of Allergy and Clinical Immunology.

Source: Health Day News; Blood Test Might Help Tell When Peanut Allergy Is Gone: Study

Can Vitamin C Ward Off a Stroke?

Researchers can’t say for sure, but brain bleeds were more common among those with low levels of the vitamin.
In a small study, French researchers have found that people deficient in vitamin C might be at greater risk for bleeding in the brain, also called hemorrhagic stroke. Hemorrhagic strokes make up only 15 percent of all strokes, but they usually are deadlier than ischemic strokes, which occur when a blood vessel in the brain is blocked.

“This study suggests that a low level of vitamin C is a risk for spontaneous brain hemorrhages,” said the study’s lead researcher, Dr. Stephane Vannier, from Pontchaillou University Hospital in Rennes. This link is probably related to vitamin C’s role in lowering blood pressure and maintaining the health of blood vessels, Vannier said. Despite uncovering an association between vitamin C levels and the risk of hemorrhagic stroke, however, the study did not show a direct cause-and-effect relationship.

Vitamin C is found in fruits and vegetables, such as oranges, papaya, strawberries, peppers and broccoli.
Vannier said the findings provide the rationale for testing the effectiveness of vitamin C supplements in preventing brain bleeds. He did not, however, recommend taking vitamin C supplements at this point. It is best to get vitamin C through diet, Vannier said. “We actually don’t recommend using vitamin C supplementation when there is no deficiency,” he said.

The study results are scheduled for presentation at the annual meeting of the American Academy of Neurology, which will be held from April 26 to May 3, 2014 in Philadelphia.

Dr. Ken Uchino, a stroke specialist at the Cleveland Clinic in Ohio, said other studies will need to confirm the possible link between vitamin C levels and brain bleeding. Vitamin C deficiency causes scurvy, which can cause bleeding gums, Uchino said. “Vitamin C does have a relationship to the integrity of tissue,” he said. “One can speculate that it might have something to do with brain bleeding.”

A vitamin C deficiency, however, might just indicate an overall unhealthy lifestyle, which increases the risk for stroke, Uchino said.

For the study, Vannier’s team looked at 65 people who had suffered a hemorrhagic stroke, comparing them with 65 healthy people. Blood samples revealed that 41 percent of total participants had normal vitamin C levels, 45 percent had depleted levels of vitamin C and 14 percent were deficient in vitamin C. On average, those who had a stroke had depleted levels of vitamin C, while vitamin C levels were normal in the healthy individuals, the researchers found.

Depleted levels of vitamin C was linked to longer hospitalizations, but not a higher risk of death, the researchers found. The researchers, however, said they are not sure how much stroke risk can be attributed to a vitamin C deficiency. “Vitamin C levels were significantly lower in people who had brain bleeds, compared with healthy people, but we have not yet calculated an odds risk,” Vannier said.

High blood pressure, drinking alcohol and being overweight are other risk factors for a brain bleed, he said.

This study reiterates that people should be careful about their nutritional habits, said Dr. Louis Morledge, an internist at Lenox Hill Hospital in New York City. “One’s diet should be heavy in fruits and vegetables, and they should consider taking a multivitamin,” he said. It is important to note that data and conclusions presented at medical meetings typically are considered preliminary until published in a peer-reviewed journal.

Source: Health Day News; Can Vitamin C Ward Off Stroke? by Steven Reinberg

Moderate Exercise May Cut Women’s Stroke Risk

Brisk walking, tennis and other types of moderate exercise may lower a woman’s stroke risk by one-fifth, a new study says.

Being more active also offset the increased stroke risk linked with using hormone replacement therapy to treat the symptoms of menopause, the study found. The researchers looked at the number of strokes that occurred among nearly 133,500 women in the California Teachers Study, which ran from 1996 to 2010. Women who said they did moderate physical activity in the three years before enrolling in the study were 20 percent less likely to have a stroke than those who were inactive. The findings were to be presented in February, 2014 at the American Stroke Association’s International Stroke Conference in San Diego.

“I was surprised that moderate physical activity was most strongly associated with a reduced risk of stroke,” study author Sophia Wang, a professor in the department of population sciences in the Beckman Research Institute at the City of Hope in Duarte, Calif., said in a stroke association news release. “More strenuous activity, such as running, didn’t further reduce women’s stroke risk. Moderate activity, such as brisk walking, appeared to be ideal in this scenario,” she added.

The researchers also found that postmenopausal women taking hormone therapy were 30 percent more likely to have a stroke than those who never used hormone therapy, but moderate exercise helped reduce this increased risk. And after women stopped taking hormone therapy, their risk began to fall. The findings show that women need to include physical activity into their daily routine, Wang said.

“You don’t have to do an extreme boot camp. The types of activities we’re talking about are accessible to most of the population,” and include power walking and recreational tennis, she noted. While 87 percent of the women in the study were white, the results likely apply to women in other racial/ethnic groups, Wang added.

Research presented at medical meetings should be viewed as preliminary until published in a peer-reviewed journal. And the study only found an association between exercise and reduced stroke risk. It did not prove cause-and-effect.

Source: Health Day News; Moderate Exercise May Cut Women’s Stroke Risk

Added Sugar in Diet Tied to Death Risk From Heart Trouble

Sugar can be ‘hidden’ in savory foods as well as desserts and soda, experts note

Doctors have long thought extra sugar in a person’s diet is harmful to heart health because it promotes chronic conditions such as obesity and diabetes.

But the added sugar Americans consume as part of their daily diet can — on its own, regardless of other health problems — more than double the risk of death from heart disease, a new study from the U.S. Centers for Disease Control and Prevention has found.

The average American diet contains enough added sugar to increase the risk of heart-related death by nearly 20 percent, the researchers said.

And the risk of death from heart disease is more than doubled for the 10 percent of Americans who receive a quarter of their daily calories from sugar that’s been added to food, said CDC researcher and study lead author Quanhe Yang.

The findings were published online Feb. 3, 2014 in the journal JAMA Internal Medicine.

“They’re seeing that people who are moderately heavy consumers of added sugar have a heightened risk of dying of [heart] disease, and the heaviest users have the highest risk of dying of [heart] disease,” said Laura Schmidt, who wrote an accompanying journal commentary. “When you start seeing a dose-response reaction like they found, that is powerful evidence that consuming added sugar puts people at risk of death from cardiovascular disease.”

Food manufacturers add sugar to many different products to improve flavor, appearance or texture. People who eat those varied products might not be aware that they have increased their total sugar intake, because the sugar is hidden inside the food, the researchers said.

About 37 percent of the added sugar in Americans’ diets comes from sugar-sweetened beverages, the authors said. One 12-ounce can of regular soda contains 9 teaspoons of sugar (about 140 calories), Yang said — enough to put the person into a higher-risk category if they drink soda daily.

“I could be eating a 2,000-calorie diet, not overeating, not overweight. But if I just drink a can of soda a day, I increase my risk of dying from [heart] disease by one-third,” said Schmidt, a professor of health policy at the University of California, San Francisco, School of Medicine. “I think people would assume one can of soda a day would not have that kind of impact over the course of their lives.”

Other major sources of added sugar include cakes, pies, fruit drinks, candy, and ice cream and other dairy desserts, the researchers said.

Added sugar can even be found in foods most people would consider savory, such as salad dressing, bread and ketchup, Schmidt said. Another major offender is yogurt, which often comes with as much sugar as you’d find in candy.

Previous research has focused exclusively on the health effects of sugary beverages, Yang said. For the new study, the research team decided to look at how the total amount of added sugar in the American diet can affect the risk of heart-related death.

Recommendations for added sugar consumption vary, and there is no universally accepted threshold for unhealthy levels.

The Institute of Medicine recommends that added sugar make up less than 25 percent of total calories, the World Health Organization recommends less than 10 percent and the American Heart Association recommends limiting added sugars to less than 100 calories daily for women and 150 calories daily for men, according to background information included in the study.

The researchers used national health survey data to review consumption of added sugar. They found that added sugar made up an average of 14.9 percent of daily calories in the American diet from 2005 to 2010, down from 15.7 percent from 1988 to 1994 and 16.8 percent from 1999 to 2004.

Nearly three of four adults consumed 10 percent or more of their daily calories from added sugar, while about 10 percent of adults consumed a quarter or more of their calories from added sugar in the latest study years.

The researchers then compared data on sugar consumption with data on death from heart disease.

The risk of heart-related death increases 18 percent with the average American diet that receives about 15 percent of daily calories from added sugar, compared to diets containing little to no added sugar, the study authors found.

The risk is 38 percent higher for people who receive 17 percent to 21 percent of their calories from added sugar, and more than double for people who get more than 21 percent of their daily diet from added sugar, Yang said.

Although the study found that eating more food with added sugar was tied to a higher risk of heart-related death, it did not prove a cause-and-effect relationship.

The Corn Refiners Association, which represents the manufacturers of one popular form of added sugar, fructose, said it had no comment on the study.

Commentary author Schmidt said added sugar could be increasing heart attack risk by disrupting a person’s hormone system, throwing their metabolism out of whack.

By comparison, foods that are naturally rich in sugar — such as fruit — also contain lots of fiber and other nutrients, which reduces the impact the sugar has on the body, said Rachel Johnson, a professor of nutrition at the University of Vermont and chairwoman of the American Heart Association’s Nutrition Committee.

To avoid added sugar, read Nutrition Facts and ingredients labels carefully, Johnson said. Look out for ingredients that end in -ose, such as fructose or sucrose, as well as any type of syrup. “Brown rice syrup sounds really healthy, but it’s actually a sugar,” Johnson said.

For more about a heart-healthy diet, visit the American Heart Association.

Source: Health Day News; Added Sugar in Diet Tied to Death Risk From Heart Trouble by Dennis Thompson

Body Mass Index (BMI) Calculator for Kids and Teens

CDC has an online tool to calculate BMI for kids and teens (age 2 through 19). It displays numeric results, a graphic that shows the weight category, and plots the BMI on a printable growth chart.

Check BMI-for-age annually, or more often if recommended by the child’s healthcare provider. Tracking growth patterns over time can help you make sure your child is achieving or maintaining a healthy weight. A single BMI-for-age calculation is not enough to evaluate long-term weight status because height and weight change with growth. If your child has significant weight loss or gain he or she should be referred to and guided by a health professional.

Please keep in mind that this BMI calculator is not meant to serve as a source of clinical guidance and is not intended to be a substitute for professional medical advice. Since BMI is based on weight and height, it is only an indicator of body fatness. Individuals with the same BMI may have different amounts of body fat. Persons may consider seeking advice from their health-care providers on healthy weight status and to consider individual circumstances.

Source: CDC; BMI Percentile Calculator for Child and Teen

Finding Family Time for Heart Health

Making time for a heart-healthy lifestyle can seem overwhelming. But the good news is that making a few small simple lifestyle changes can lead to heart-healthy habits that require little thought or effort.

You know your family better than anyone, so use that knowledge and get creative in how you can work heart-healthy habits into your family’s life and daily schedule.

Whether you’re a single parent or married, a stay-at-home parent or working, here are ways to make more time for the whole family to be more heart healthy:

  1. Identify free times for activity. Keep track of each family member’s daily activities for one week. You’ll get a snapshot of when you might be able to get the family together for physical activity. It can also help you see which activities you can cut back on.
  2. Pick two 30-minute and two 60-minute time slots for family activity time. Weekdays are usually better for 30-minute activities and weekends are better for 60-minute activities. Try to spread out the time slots. Here are some ideas to get your kids moving that parents can join in.
  3. Make time to plan a weekly menu, go shopping and prep your meals. Keep track of how many times you grab food on the go for one week. Once you find blocks of time when you can do a little planning, it’ll be easy to learn healthy preparation methods, fix healthy snacks and eat fewer fast and processed foods.
  4. Simplify your family’s schedule. In today’s society we’re expected to do it all. But this type of non-stop lifestyle isn’t sustainable or healthy. Try prioritizing your activities and see what you can do without so you’ll have more time for the things that matter. You can also work on stress management methods.
  5. Take baby steps, not giant leaps. If you’re the head of your household, making sure that all the heads and hearts in your home are healthy is a lot to handle. The key is to take baby steps. Getting heart-healthy is a journey; you don’t have to do everything at once. Learn how to get heart-healthy one simple step at a time.
  6. Ask everyone in the family to do their part. Depending on their ages, kids can help prepare healthy meals and help around the house. Treat your family like a team and encourage everyone to work together.
  7. Live by example. We all need to do our best to walk the walk. If we want our kids to eat healthy and exercise, we’ve got to model that behavior. You’re not perfect, but if you’re determined and persistent, there’s not much that can stop you.

Source: American Heart Association; 6 Steps for the Whole Family to be Healthy

Heart Disease and Exercise for a Healthy Heart

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it’s a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:

  • Strengthen your heart and cardiovascular system
  • Improve your circulation and help your body use oxygen better
  • Improve your heart failure symptoms
  • Increase energy levels so you can do more activities without becoming tired or short of breath
  • Increase endurance
  • Lower blood pressure
  • Improve muscle tone and strength
  • Improve balance and joint flexibility
  • Strengthen bones
  • Help reduce body fat and help you reach a healthy weight
  • Help reduce stress, tension, anxiety, and depression
  • Boost self-image and self-esteem
  • Improve sleep
  • Make you feel more relaxed and rested
  • Make you look fit and feel healthy

How Do I Start Exercising?

Always check with your doctor first before starting an exercise program. Your doctor can help you find a program that matches your level of fitness and physical condition. Here are some questions to ask:

  • How much exercise can I do each day?
  • How often can I exercise each week?
  • What type of exercise should I do?
  • What type of activities should I avoid?
  • Should I take my medication(s) at a certain time around my exercise schedule?
  • Do I have to take my pulse while exercising?

What Type of Exercise Is Best?

Exercise can be divided into three basic types:

  • Stretching or the slow lengthening of the muscles; stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
  • Cardiovascular or aerobic is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing (since your heart won’t have to work as hard during exercise).
  • Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended.

What Are Examples of Aerobic Exercises?

Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics.

How Often Should I Exercise?

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Initially, exercising every other day will help you start a regular aerobic exercise schedule. The American Heart Association recommends working up to exercising on most days of the week. While the more exercise you can do the better, any amount of exercise is beneficial to your health.

What Should I Include in an Exercise Program?

Every exercise session should include a warm-up, conditioning phase, and a cool-down.

  • Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate), and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities, and the beginning of the activity at a low intensity level.
  • Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don’t overdo it.
  • Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still, or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.

What Is the Rated Perceived Exertion Scale?

The Rated Perceived Exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0-10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) would be how you feel at the end of an exercise stress test or after a very difficult activity.

Rated Perceived Exertion (RPE) scale

0Nothing at all
0.5Just noticeable
1Very light
2Light
3Moderate
4Somewhat heavy
5-6Heavy
7-9Very heavy
10Very, very heavy

In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.

How Can I Avoid Overdoing Exercise?

Here are a few guidelines:

  • Gradually increase your activity level, especially if you have not been exercising regularly.
  • Wait at least one and a half hours after eating a meal before exercising.
  • When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
  • Take time to include a five-minute warm-up, including stretching exercises, before any aerobic activity and include a five- to 10-minute cool-down after the activity. Stretching can be done while standing or sitting.
  • Exercise at a steady pace. Keep a pace that allows you to still talk during the activity.
  • Keep an exercise record.

How Can I Stick With Exercise?

  • Have fun! Choose an activity that you enjoy. You’ll be more likely to stick with an exercise program if you enjoy the activity. Add variety. Develop a group of several different activities to do on alternate days that you can enjoy. Use music to keep you entertained. Here are some questions you can think about before choosing a routine:
  • What physical activities do I enjoy?
  • Do I prefer group or individual activities?
  • What programs best fit my schedule?
  • Do I have physical conditions that limit my choice of exercise?
  • What goals do I have in mind? (For example, losing weight, strengthening muscles, or improving flexibility.)

A few more tips for getting moving:

Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.

Find an exercise “buddy.” This will help you stay motivated.

Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.

Exercise Precautions for People With Heart Disease

  • Call your doctor if changes have been made in your medications before continuing your regular exercise program. New medications can greatly affect your response to activity.
  • If you are too tired and are not sure if it is related to overexertion, ask yourself, “What did I do yesterday?” Try to change your activities by starting out at a lower level today (but do not exercise if you are feeling very overtired). Pace yourself and balance your activities with rest.
  • Avoid heavy lifting, pushing heavy objects, and chores such as raking, shoveling, mowing, and scrubbing. Chores around the house may sometimes be tiring, so ask for help.
  • Ask your doctor if you can participate in these activities: weightlifting, weight machines, jogging, or swimming.
  • Avoid push-ups, sit-ups, and isometric exercises. Isometric exercises involve straining muscles against other muscles or an immovable object.
  • Avoid even short periods of bed rest after exercise since it reduces exercise tolerance. If you become overly fatigued or short of breath with exercise, take a rest period in a comfortable chair.
  • Avoid exercising outdoors when it is too cold, hot, or humid. High humidity may cause you to become fatigued more quickly and extreme temperatures can interfere with your circulation, make breathing difficult and can cause chest pain. Instead, try indoor activities such as mall walking.
  • Avoid extremely hot and cold showers or sauna baths after exercise.
  • Do not go up steep hills during your activity, whenever possible. If you must walk on a hilly area, slow your walking pace when going uphill to avoid working too hard. Watch your heart rate closely and change the activity as needed.
  • Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather). Then, gradually increase to your regular activity level as tolerated.
  • Do not exercise if you are not feeling well or have a fever. Wait a few days after all symptoms disappear before starting your exercise program, unless your doctor gives you other directions.
  • If you are short of breath during any activity or have increased fatigue, slow down your activity level or rest. Keep your feet raised or elevated when resting. If you continue to have shortness of breath, call your doctor. Your doctor may make changes in your medications, diet, or fluid restrictions.
  • If you develop a rapid or irregular heartbeat or have heart palpitations, rest. Check your pulse after you rest for 15 minutes — if your pulse is still above 120-150 beats per minute, call your doctor for further instructions.
  • Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity. If you perform an activity while you are in pain, you may cause stress or damage on your joints. Ask your doctor or physical therapist for specific guidelines. Learn to “read” your body and know when you need to stop an activity.

Exercise Warning

Stop exercising and rest if you have any of the following symptoms:

  • Chest pain
  • Weakness
  • Dizziness or light headedness
  • Unexplained swelling (call your doctor right away)
  • Pressure or pain in your chest, neck, arm, jaw, or shoulder or any other symptoms that cause concern

Call your doctor if these symptoms do not go away.

Source: WebMD; Heart Disease and Exercise for a Healthy Heart

15 Tips to Lower Your Cholesterol

Has your doctor said you have high cholesterol? Then you know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease. Even if your doctor prescribed a cholesterol drug to bring levels down, you’ll still need to change your diet and become more active for heart health. These simple tips can help you keep cholesterol levels in check.

Cholesterol, Good and Bad

Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet, and both raise levels of LDL “bad” cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. HDL “good” cholesterol, on the other hand, helps clear bad cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, starting with your diet.

15 Ways to Healthier Cholesterol Levels

Portion Control: Lend a Hand

Many Americans eat supersized meals, with portions that are twice the size recommended for good health. That can contribute to weight gain and high cholesterol. Here’s an easy way to practice portion control for a meal: Use your hand. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.

Choose Heart-Healthy Food

Load your plate with fruits and vegetables—five to nine servings a day—to help lower LDL “bad” cholesterol. Antioxidants in these foods may provide the benefit. Or it may be that when we eat more fruits and veggies, we eat less fatty foods. Either way, you’ll also help lower blood pressure and maintain a healthy weight. Foods enriched with plant sterols, such as some margarine spreads, yogurts, and other foods, can also help lower LDL cholesterol.

Fish

A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of triglycerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Just don’t drop the fillets in the deep fryer—you’ll undo the health benefits.

Whole Grains

A bowl of oatmeal or other whole-grain cereal has benefits that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you’ll be less tempted to overeat at lunch. They also help lower LDL “bad” cholesterol and can help you lose weight. Other examples of whole grains include wild rice, popcorn, brown rice, and barley.

Nuts

Need a snack? A handful of nuts is a tasty treat that helps in lowering cholesterol. Nuts are high in monounsaturated fat, which lowers LDL “bad” cholesterol while leaving HDL “good” cholesterol intact. Several studies show that people who eat about an ounce of nuts a day are less likely to get heart disease. Nuts are high in fat and calories, so eat only a handful. And make sure they’re not covered in sugar or chocolate.

Prioritize Unsaturated Fats

We all need a little fat in our diet—about 25% to 35% of our daily calories. But the type of fat matters. Unsaturated fats—like those found in canola, olive, and safflower oils—help lower LDL “bad” cholesterol levels and may help raise HDL “good” cholesterol. Saturated fats—like those found in butter and palm oil—and trans fats raise LDL cholesterol. Even good fats have calories, so eat in moderation.

More Beans, Fewer Potatoes

ou need carbohydrates for energy, but some do your body more good than others. Beans, and whole grains such as brown rice, quinoa, and whole wheat, have more fiber and raise sugar levels less. These help lower cholesterol and keep you feeling full longer. Other carbs, like those found in white bread, white potatoes, white rice, and pastries, boost blood sugar levels more quickly, leading you to feel hungry sooner, and may make you more likely to overeat.

Get Active

Even 30 minutes of physical activity 5 days a week (or 20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol. More exercise is even better. Being active also helps you reach and keep a healthy weight, cutting your chance of developing clogged arteries. You don’t have to exercise for 30 minutes straight. You can break it up into 10-minute sessions.

Walk It Off

If you’re not used to exercising or don’t want to go to a gym, take a walk. It’s easy, healthy, and all you need is a good pair of shoes. Aerobic exercise (“cardio”) such as brisk walking lowers risk of stroke and heart disease, helps you lose weight, and keeps bones strong. If you’re just starting out, try a 10-minute walk and gradually build up from there.

Work Out Without Going to the Gym

You can exercise anywhere. Gardening, dancing, or walking your dog counts. Even housework can qualify as exercise, if it gets your heart rate up.

Take Charge of Your Health

If you have high cholesterol, you and your doctor may be using a number of strategies to lower cholesterol levels. You may be working on your diet, losing weight, exercising more, and taking cholesterol drugs. There are other actions you can take, too, to make sure you stay on the right track.

Eating Out Responsibly

If you’re eating healthy food at home to keep cholesterol in check, keep it up when you eat out. Restaurant food can be loaded with saturated fat, calories, and sodium. Even healthy choices may come in supersize portions. Use these tips to stay on track:

  • Choose broiled, baked, steamed, and grilled foods—not fried.
  • Get sauces on the side.
  • Practice portion control by asking for half your meal to be boxed up before it’s brought out.

Check the Label

A close look at nutrition labels is key for a low-cholesterol, heart-healthy diet.

Check serving sizes. The nutrition info may look good, but does the package contain two servings instead of one?
If it says “whole grain,” read the ingredients. Whole wheat or whole grain should be the first one.
Note the saturated fat and cholesterol. Are they within your diet’s limits?

Don’t Stress Out

Chronic stress can raise blood pressure, adding to your risk of atherosclerosis, which happens when plaque from cholesterol builds up in arteries. And research shows that for some people, stress might directly raise cholesterol levels. Lower your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing, and take deep, refreshing breaths. It’s a simple stress buster you can do anywhere.

When Losing Means Winning

Losing weight is one of the best things you can do to help prevent heart disease. Extra pounds make you more likely to get high cholesterol, high blood pressure, and type 2 diabetes. These all affect the lining of your arteries, making them more likely to collect plaque from cholesterol. Losing weight—especially belly fat—helps raise HDL “good” cholesterol and reduce LDL “bad” cholesterol.

Follow Your Doctor’s Advice

Managing your cholesterol is a lifelong process. See your doctor regularly to keep tabs on your health. Follow your doctor’s recommendations on diet, exercise, and medication. Working together, you and your doctor can lower your cholesterol levels and keep your heart going strong.

Source: WebMD; Tips for Lowering Your Cholesterol

Steps to Boost Digestive Health

Fiber for constipation
When it comes to tackling constipation, it doesn’t have to be prune juice. There are plenty of other delicious, natural solutions to help keep you regular. Fill up with fiber-rich foods like cherries, peppers, beans, wholegrains, lentils, and nuts to help the digestive process. Fiber may have other health benefits too, including staving off weight gain, heart disease, blood sugar swings.

Weight loss and heartburn
Fatty foods and rising levels of obesity have been linked to the rise in heartburn cases. Carrying extra weight can worsen digestive issues like heartburn and some research suggests that obese and overweight men and women who suffer from heartburn may get relief by losing some weight. A healthy diet and regular exercise are a critical part of any weight loss program. Check with your doctor to ensure any new weight loss plan is right for you.

Eat less to beat bloating
A simple step to curb the discomfort of bloating, indigestion, and heartburn is to eat a small amount often. You can also eat smaller, more frequent meals more slowly – to avoid overloading your digestive system. Getting into a routine with smaller meals may also gradually reduce your stomach volume – making you feel full when eating less.

Fluids for constipation
Fueling your digestive system with plenty of fluids helps remove waste and curb constipation. Water and juices work well, along with foods that have a high water content, such as salad. Drinking plenty is especially important if you are increasing your fiber intake in order to counteract constipation. Talk to your doctor about how much fluid is right for you but the general recommendation is about 1.2 litres a day or 6-8 glasses.

Exercise for bloating
Staying active is excellent for your digestive health. Taking a brisk 20 – 30 minute walk, 4 times a week, can improve your bowel function and reduce bloating. Exercise, along with sufficient hydration, keeps things moving and helps eliminate waste. Exercise is also an excellent reliever of stress that can be a key trigger of digestive problems.

Friendly bacteria
Probiotics are often referred to as “friendly bacteria”. They are microorganisms that are similar to helpful bacteria found in the body.They occur naturally in fermented foods like some yogurts and may be added to juices, snacks and supplements. Some research suggests that probiotics may help stomach upsets, such as diarrhea, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). However, more research is needed and it’s unclear what type of probiotics may help and the dose needed.

Stress and your digestive system
Stress is a well known trigger of tummy trouble. Intense emotional states can cause chemical changes that interfere with the normal working of your digestive system. Stress management is important to help avoid aggravating problems like IBS or indigestion. Exercise, relaxation techniques like massage or meditation, and getting plenty of sleep can all help keep stress under control.

Foods for tummy trouble
What you eat is obviously one of the most important factors in your digestive health. Avoid, or severely limit, foods that trigger unpleasant symptoms such as wind, bloating, constipation or diarrhea. Foods like beans, fizzy drinks, and fatty or fried foods, can all result in excess wind. Also go easy with acidic choices like grapefruit juice, coffee, tea or foods loaded with spices, in order to reduce the risk of heartburn and tummy ache.

Heartburn and smoking
If you smoke – you increase your risk of more than 50 serious health conditions – and your digestive system is not immune from the effects. Smoking can weaken the valve at the end of the oesophagus triggering acid reflux and heartburn. Smokers also have a higher risk of a number of gastrointestinal cancers as well as peptic ulcers and Crohn’s disease. See your doctor, pharmacist, or clinic for help to quit now – for the good of your gut.

Drinking and stomach problems
Regularly drinking more than the recommended daily limit for alcohol compromises your health – including the health of your digestive tract. Drinking too much hinders your ability to absorb important nutrients, and can increase stomach acid secretion which can damage the lining of the stomach. Excess alcohol also increases your risk of constipation, diarrhea, heartburn and liver problems, as well as esophageal cancer.

Mindful eating for wind
Rushing your food causes you to swallow air, triggering burping or wind. Taking time to be mindful of what you eat, and slowing the pace at which you eat, will help you reduce gulping air into your digestive system. Slow down and chew each bite thoroughly. Avoid sweets or chewing gum if you find they cause you to swallow air.

Salt and bloating
People tend to have too much salt in their diet – and just a little bit can leave you bloated. It’s recommended that adults eat no more than 6 grams of salt a day. Salty foods include chips, soups, ketchup and even breakfast cereal, so check the labels – especially on processed food. Avoid adding more salt to meals and when cooking. Add flavor with alternatives like pepper and other herbs and spices.

Kitchen hygiene
Tummy trouble like diarrhea, nausea, and vomiting can be caused by lack of attention to food hygiene resulting in food-born illnesses. Abide by the basic rules and ensure foods are cooked and stored at the correct temperatures. Separate meat and vegetable chopping boards.

Lactose intolerance
Lactose intolerance – the inability to digest the natural sugar in milk – can cause painful symptoms including nausea, cramps, wind, bloating, or diarrhea. Culprits include milk, cheese, ice cream and other dairy foods. The treatment is to avoid triggers, or reduce intake to a level that alleviates symptoms. There are also a variety of lactose-free foods from soy milks, yogurts, and cheeses to milks made from rice, oats, quinoa, almonds, and more.

When to seek medical advice
Most digestive problems are not serious and can be treated easily but when pain or discomfort disrupt your everyday life, it’s time to get medical help. Symptoms that are a cause for concern include pain, persistent bloating, difficulty breathing or swallowing, fever, inability to keep food down, blood in vomit or stools, or unexplained weight loss. Severe abdominal discomfort may indicate a number of conditions including food poisoning, appendicitis, Crohn’s disease, ulcers, or IBS.

Source: Web MD; Steps to boost digestive health slideshow

Is it Okay to Exercise if I Have a Cold?

Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion.

As a general guide for exercise and illness, consider this:

  • Exercise is usually OK if your symptoms are all “above the neck.” These signs and symptoms include those you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat.Consider reducing the intensity and length of your workout. Instead of going for a run, take a walk, for example.
  • Don’t exercise if your signs and symptoms are “below the neck,” such as chest congestion, hacking cough or upset stomach.
  • Don’t exercise if you have a fever, fatigue or widespread muscle aches.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you’re sick shouldn’t affect your performance. Resume your normal workout routine gradually as you begin to feel better. And check with your doctor if you aren’t sure if it’s OK to exercise.

Remember, if you do choose to exercise when you’re sick, then reduce the intensity and length of your workout. If you attempt to exercise at your normal intensity when you have more than a simple cold, you could risk more serious injury or illness.

Source: Mayo Clinic; Is it OK to exercise if I have a cold? Answers from Edward R. Laskowski, M.D.