HealthyLife Articles

Category: Uncategorized

  • Don’t Fall For Health Fraud Scams

    SELF-CARE CORNER

    Image of middle-aged man thinking.

    The FDA offers some tip-offs to help you identify health fraud rip-offs.

    One product does it all.Be suspicious of products that claim to cure a wide range of diseases.

    Personal testimonials.Success stories, such as “It cured my diabetes” or “My tumors are gone,” are easy to make up and are not a substitute for scientific evidence.

    Quick fixes.Few diseases or conditions can be treated quickly, even with legitimate products. Beware of language such as “Lose 30 pounds in 30 days” or “Eliminates skin cancer in days.”

    “All natural.”Some plants found in nature (such as poisonous mushrooms) can kill when consumed even though they are perfectly “natural.” Also, FDA has found numerous products promoted as “all natural” but that contain hidden and dangerously high doses of prescription drug ingredients or even untested active artificial ingredients.

    “Miracle cure.”Alarms should go off when you see this claim or others like it such as “new discovery,” “scientific breakthrough,” or “secret ingredient.” If a real cure for a serious disease were discovered, it would be widely reported through the media and prescribed by health professionals-not buried in print ads, TV infomercials, or on Internet sites.

    Conspiracy theories.Claims like “The pharmaceutical industry and the government are working together to hide information about a miracle cure” are always untrue and unfounded. These statements are used to distract you from the obvious, common-sense questions about the so-called miracle cure.

    Even with these tips, fraudulent health products are not always easy to spot. If you’re tempted to buy an unproven product or one with questionable claims, check with your doctor or other health care professional first. You can file a complaint with the FDA at its website:www.fda.gov.

    © American Institute for Preventive Medicine

  • Yes, More Sunscreen!

    SELF-CARE CORNER

    Image of sun hat, sunglasses and sunscreen.

    Wear it. Wear plenty of it. And this summer is the first season for the new FDA regulations. Here’s what you need to know about labels and ingredients from Dr. Alan Friedman of Montefiore Medical Center.

    Water-resistant

    Sunscreens claiming to be waterproof and sweat proof are no longer on the shelves. In their place are 40- and 80-minute water-resistant sunscreens. They offer sun protection for a limited time when exposed to water. Choose the 80-minute water-resistant product and reapply after swimming or toweling off.

    Sun Protection Factor (SPF)

    Some people think that SPF measures the length of time users can be in the sun before getting sunburned. Not so. SPF defines the amount of ultraviolet B (UVB) radiation needed to cause sunburn, even while sunscreen is on. Sunscreens with SPF 2 through SPF 14 can prevent sunburn, but they provide no protection against skin cancer or premature skin aging. Such sunscreens must now carry a warning label stating, “Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.”

    The FDA has yet to rule on whether products with SPF values higher than 50 provide extra protection compared to ones with SPF values of 50.

    For a sunscreen to reach its listed SPF, a full ounce (think of a shot glass full) needs to be applied. Recent research shows that people only apply 20-25% of this amount, unknowingly lowering the protection factor of their sunscreens. Best choice: SPF 30 or higher and plenty of it.

    Broad spectrum

    Until the final FDA requirements took effect, sunscreens were only evaluated and regulated for their ability to protect against UVB radiation, as measured by SPF. Now, sunscreens also are evaluated for their UVA protection. Sunscreens labeled as “broad spectrum” protect against both UVA and UVB radiation.

    “UVA penetrates deeper into the skin where it can accelerate skin aging and cause skin cancer. I call UVA the silent killer, because unlike UVB, it does not cause sunburns so it is hard to tell if you are getting harmful exposure,” said Dr. Friedman. “Broad spectrum sunscreen use should not be limited to beach outings or summer months. Recent research showed that the skin aging process is significantly slower among people who apply broad spectrum sunscreen daily, year round.”

    Read the ingredients

    Sunscreen companies use different mixtures of ingredients. Choose products that have a variety of sun-blocking agents. Dr. Friedman recommends selecting a sunscreen that contains several organic sun-blocking agents such as ecamsule, cinoxate, octyl salicylate, and benzophenones (oxybenzone). The different chemicals work in synergy to create greater sun protection than any one ingredient alone. Also, combining multiple agents allows companies to use less of each, which decreases the risk of any associated irritation.

    The best products also contain mineral, physical sun-blocking agents like zinc oxide and titanium oxide. In the past, these ingredients appeared chalky and left skin greasy, but newer products deliver “micronized” thinner, sheerer formulations. Products that contain talc and bentone gel prevent these ingredients from clumping, and improve cosmetic appearance.

    Look for pH stabilizers to hydrate and fortify the skin, like dimethicone, cyclomethicone, and sodium phosphate. When the skin is hydrated, its can heal and repair itself much more quickly.

    © American Institute for Preventive Medicine

  • Boomers Beware

    BE FIT

    Image of older women with exercise equipment.

    Boomers are now age 50 and older. And they are getting lots of injuries to backs, knees, hips, ligaments and tendons (the structures that attach muscles to bones).

    Regular exercise is critical for maintaining and improving bone and muscle strength. And yet if not done properly, exercise can result in pain and injury, sprains and strains. The American Academy of Orthopaedic Surgeons offers the following exercise safety advice for anyone older than 50:

    Warm up and stretch.Walking, bending, jumping jacks, and running in place before exercise gets and keeps the circulatory system moving and helps prevent injury. Stretching can be done before or after a workout.

    Exercise consistently.Don’t be a weekend warrior. Try to get at least 30 minutes of moderate physical activity every day.

    Take lessons.Consider taking lessons for the sport you love. Whether you’re new to a sport or have been taking part in it a long-time, proper form and instruction reduce the chance of an overuse injury like tendonitis or stress fractures.

    Wear the proper equipment.Select the proper gear and shoes for your sport.

    Listen to your body.As you age, you may find that you are not as flexible as you once were, or that you cannot tolerate the same types of activities. If so, modify your exercise routine to accommodate your body’s needs. For example, if you’ve been a daily runner for many years, consider replacing a day or two of that activity with swimming, biking, or another sport that puts less impact on your joints.

    Use the 10% rule.When changing your activity level, increase it in increments of no more than 10% per week. Slowly build up each week until you reach your higher goal. This will prevent overuse injuries that may keep you from exercising or enjoying your favorite sport for some time.

    Develop and maintain a balanced fitness program.Include cardiovascular exercise, strength training, and flexibility. A balanced exercise program will provide a total body workout. This keeps you from getting bored and lessens your chances for injury.

    Take a break.Hard workouts can take a toll on your body and thus require strategies aimed at recovery. Learn to take a day off or cut back your training to allow your body to adapt and recover. Gentle stretching, light aerobic exercises, and proper nutrition and hydration are all helpful to the recovery process.

    Consult your doctor.If you develop or have had a sports or orthopedic injury like tendonitis, arthritis, stress fracture, or low back pain, consult an orthopedic surgeon who can help design or modify your fitness routine to promote wellness and minimize the chance of injury.

    © American Institute for Preventive Medicine

  • Exercise May Keep Some Cancers Away

    BE FIT

    Low angle image of women running.

    A recent study from the National Cancer Institute and the American Cancer Society says the most active people have a lower risk of getting 13 different types of cancers. The study said the most active people saw the most benefit, but even moderate exercise (150 minutes per week) was still very helpful. Examples of moderate exercise are walking, swimming and running.

    According to the study, people who exercise regularly have a lower risk of:

    *  Colon cancer

    *  Breast cancer

    *  Endometrial (uterine) cancer

    *  Esophageal adenocarcinoma

    *  Liver cancer

    *  Cancer of the gastric cardia

    *  Kidney cancer

    *  Myeloid leukemia

    *  Myeloma

    *  Cancers of the head and neck, rectum and bladder

    © American Institute for Preventive Medicine

  • If You Have A Cold, Should You Exercise?

    BE FIT

    Image of women sick in bed.

    Yes and no. Moderate exercise (30 minutes a day, on most, if not all, days of the week) actually lowers your risk for respiratory infections, said David C. Nieman from the American College of Sports Medicine. But prolonged, intense exercise, on the other hand, can weaken your immune system and allow viruses to gain a foothold and spread. If you’re already sick with a respiratory infection (common cold or flu), approach exercise cautiously during your illness. To help you decide whether to hit the gym or stay in bed, Dr. Nieman says this:

    DOexercise moderately if your cold symptoms are confined to your head. If you’re dealing with a runny nose or sore throat, moderate exercise is okay. Intense exercise can be continued a few days after symptoms go away (in cases of the common cold).

    DON’tsweat out your illness. Exercise during an illness does NOT help cure it.

    DOstay in bed if your illness has spread beyond your head. Respiratory infections, fever, swollen glands, and extreme aches and pains all indicate that you should rest up, not work out.

    DON’tjump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into exercise after at least 2 weeks of rest.

    “In general, if your symptoms are from the neck up, go ahead and take a walk,” said Dr. Nieman. “But if you have a fever or general aches and pains, rest up and let your body get over the illness.”

    © American Institute for Preventive Medicine

  • Set A Resolution That Works For You

    BE FIT

    Image of young women jogging in the winter.

    “What’s your New Year’s resolution?” It’s a question many people hear – and ask – when Jan. 1 approaches. But, after a couple of weeks of hard work, life often interferes and that resolution gets forgotten.

    But what if you could stick with that resolution this year? Try these tips from the American Diabetes Association:

    *Be realistic.Rather than push yourself to do several major things, pick just one – such as walking.

    *Be specific.For instance, write down how often you will work out (5 days a week for 30 minutes) or that you will eat fruit instead of sweets. Schedule it in your calendar so other things are less likely to interfere.

    *Get back on track after setbacks.If you slip up, forgive yourself and start new tomorrow. Don’t abandon your healthy goals because of one mistake.

    Good health is a great goal to work towards – at New Year’s or any time of the year.

    © American Institute for Preventive Medicine

  • Walking Off The Midway Munchies

    BE FIT

    Image of couple walking at a state fair with cotton candy.

    How far will you need to walk to burn off the calories of some of your favorite state fair foods? University of Nebraska Extension has it all calculated:

    *  Corn dog, large: 4.5 miles

    *  Cotton candy: 1.5 miles

    *  Fried candy bar on a stick: 4.5 miles

    *  Funnel cake, 6-inch diameter: 3 miles

    *  Soft drink, 32 oz.: 2.5 miles

    *  Sno-cone: 2.5 miles

    *  Soft pretzel: 3 miles

    So wear comfortable shoes and plan to walk off what you eat. But be prudent. Choose a small soft drink or bring along bottled water. Save your calories for the splurges. Split a funnel cake among friends; share that fried candy bar so everyone gets a bite. Limit yourself to one treat.

    © American Institute for Preventive Medicine

  • 6 Reasons To Eat Oranges Daily

    HEALTHY EATING

    Image of an orange.

    1. Vitamin C

    One large orange gives you 130 percent of your daily need for vitamin C. This vitamin helps boost immunity and fight cancer.

    2. Fiber

    One sweet, juicy orange delivers 4 grams of fiber. Fiber helps with digestion and may help prevent heart disease and some cancers.

    3. Minerals

    Oranges also contain important minerals such as calcium, magnesium, copper, phosphorus and potassium. These minerals are important for immune health, nervous system and muscle function, and many other body processes.

    4. B vitamins

    Oranges contain several of the B vitamins, which help the body’s cells work properly and provide you with energy.

    5. Calorie-Friendly

    One orange is a lower calorie option to satisfy your craving for something sweet.

    6. Phytochemicals

    Oranges contain hundreds of these plant chemicals that support many metabolic functions in the body.

    Sources: United States Department of Agriculture, National Institutes of Health

    © American Institute for Preventive Medicine

  • Chocolate Milk May Be The Best-Kept Secret

    HEALTHY EATING

    Image of young boy drinking chocolate milk.

    Chocolate milk may be the best-kept secret for making sure kids get the calcium they need every day. Contrary to popular myths, chocolate milk is nutrient-rich, adds only a few more calories and not much caffeine, and is kids’ number-one flavor pick. Kids have a limited time to build up their “bone bank.” The calcium in chocolate milk is one way to assure timely deposits, according to the National Dairy Council.

    © American Institute for Preventive Medicine

  • Easy Ways To Cut Back On Sugar

    HEALTHY EATING

    Image of sugar spilled out on a table with the words "Sugar Free" spelled out.

    Lowering your sugar intake doesn’t have to be a struggle. Here are some tips:

    *  Keep your favorite fresh fruits ready-to-eat in the fridge or at work. Reach for these when you have a sugar craving.

    *  Get candy and sweet treats out of the house. Avoid vending machines at work. Out of sight, out of mind.

    *  Be selective about treats. Allow yourself a slice of grandma’s pumpkin pie if you really want it. Just make it a small piece and an occasional treat, not an  everyday habit.

    *  Drink water with lemon instead of soda, sports drinks, or juice. Or, make your own fruit water by putting your favorite fresh or frozen fruits in a large bottle, and fill the rest with ice water.

    *  Make a gradual change. Don’t try to cut out all sugar at once. Instead, try cutting a little here, and a little there, to get used to less of it.

    *  Decrease the sugar in recipes. When cooking or baking, try using about half the sugar you normally would. You may not notice a difference in taste.

    © American Institute for Preventive Medicine