Posts

8 Best Equipment-Free Strength Exercises for Older Adults

Image
Strength training isn’t just for bodybuilders and marathoners. It’s for anyone who wants to feel healthier, more energetic and, yes, younger. “Strength is the fountain of youth,” says Gavin McHale, a Winnipeg-based kinesiologist and certified exercise physiologist who works primarily with older adults. “Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density and remaining functional.” For instance, a 2015 Experimental Gerontology study of men and women ages 65 to 97 in retirement care facilities found that performing strength exercises just two times a week for six months significantly improved participants’ mobility and functional performance. The result: a longer and, most importantly, fuller life . After all, as we age, while we naturally lose some muscle mass...
Post a Comment
Read more

Here’s What a Serving Size Actually Looks Like of 10 of Your Favorite Healthy Foods

Image
Conventional wisdom (and most research) tells us that healthy eating requires eating balanced portions of a wide variety of foods, especially fruits and vegetables. Seems simple enough…except for the fact that what’s recommended on the back of a nutrition label isn’t always enlightening. And a lot of traditional serving size definitions are pretty unhelpful, tbh. (When was the last time you looked at a deck of cards as a size reference for anything?) “Portion sizes can get a bit confusing, since a lot of nutrition labels talk in grams for portions and people don’t carry a food scale around in their back pocket,” says Brigitte Zeitlin, RD, owner of BZ Nutrition in New York City . “One serving can seem a bit abstract and not really a concrete visual to understand.” Most of us tend to overestimate portions since we’re used to restaurant portions—which are actually more like double the recommended serving size, Zeitlin says. The one exception: vegetables, which most of us don’t get enou...
Post a Comment
Read more

Rethink Your Drink: Reducing Sugary Drinks in Your Diet

Image
Take a minute and think about what you drink in a typical day. Unless you are a true water lover, you may be getting some extra, unneeded calories through sweetened soft drinks, sodas, iced tea, coffee, juice, and energy and sports drinks. In fact, sugary drinks are the number one source of added sugars in our diet. Some research suggests that when you drink calories, you aren’t as satisfied as when you eat the same amount of calories in food. This could lead to eating more calories than you need. Here are some tips on how to switch to healthier drinks that will quench your thirst and still taste good! Read nutrition labels and ingredients – Beverages like energy drinks can be deceiving because they advertise that they are healthy but usually are loaded with calories and added sugars. Common forms of added sugars are sucrose, glucose, fructose, maltose, dextrose, syrups, concentrated fruit juice, agave and honey. Look at the label carefully because one container may be more than o...
Post a Comment
Read more

When Should You See a Rheumatologist?

Image
Your health is one of the most crucial things that need care. It is, however, impossible to properly do that if you do not know what you are suffering from. A rheumatologist is a physician who is trained in the area of Rheumatology. This enables them to better diagnose, treat, and care for patients suffering from a variety of rheumatic diseases. If your joints, muscles, tendons, or bones are experiencing any issue in the form of swelling, deformity, discomfort, and stiffness, you should schedule an appointment with a doctor that specializes in Rheumatology. When To See a Rheumatologist Considering the vast scope of the work that they do, we have come up with a list of five times when you should see a rheumatologist. Arthritis and Rheumatic Diseases There are more than a hundred conditions that fall under Rheumatology. For most people, rheumatoid arthritis (RA) is the most known area of specialty for these practitioners. As there is no cure for RA, people with this condition shoul...
Post a Comment
Read more

7 Heat Exhaustion Symptoms You Should Never Ignore, According to Doctors

Image
Heat-related deaths and illnesses are entirely preventable—and yet, extreme heat causes 618 deaths in the US each year, according to the Centers of Disease Control and Prevention . Generally speaking, heat-related illnesses occur when the body isn’t able to properly cool itself (normally, the body cools itself automatically through sweat , but in settings of extreme heat, that’s not always enough, per the CDC). Heat stroke and heat exhaustion are the two main heat-related illnesses that can lead to more severe issues. Heat stroke, which is the most serious heat-related illness, happens when the body becomes unable to control its own temperature after the body’s temperature rises and its ability to cool off through sweating fails. The CDC says that during heat stroke, body temperature can rise to as high as 106 degrees Fahrenheit in as little as 10 minutes, and can cause death or permanent disability if left untreated. Heat exhaustion, on the other hand, is less severe than heat exh...
Post a Comment
Read more

5 Speedy And Ultra-Effective Workouts For People Who Are Really Busy

Image
Finding time to work out when you’re really super busy can sometimes feel impossible. If you spend half your day at work, eight hours (ideally) sleeping, and a couple hours commuting, you’ll probably end up using any remaining free time you might have to actually, you know, unwind. Because as much as you’d like to be hitting the gym after you leave the office, it can be hard to convince yourself that it’s worth it when you’re totally exhausted. These workouts are specifically designed to fit into your busy schedule, without getting in the way of your free time. They blend seamlessly into all the brief moments of downtime during your day—you can do them from bed as you wake up in the morning, at your desk while skimming your Twitter feed, and even during your nightly Netflix-binge. And at the end of the day, you’ll still have time to do everything else you love, too. 1. An energizing routine you can do before you get out of bed. We’re not kidding—this is a workout you can do entire...
Post a Comment
Read more

36 Fabulous Foods to Boost Eye Health

Image
If you’re looking for a diet that’s healthy for your eyes , here’s some good news: The same diet that helps your heart and the rest of your body will help your eyes. Plus, you’ll enjoy many delicious choices. For 2020: The Year of the Eye, the American Academy of Ophthalmology intended to list 20 vision-healthy foods. Instead, we came up with 36. It’s a diet rich in fruits, vegetables, beans and fish. Why Is Nutrition Important for Good Vision? “Some nutrients keep the eye healthy overall, and some have been found to reduce the risk of eye diseases,” said Rebecca J. Taylor, MD, an ophthalmologist in Nashville, Tennessee. Eating a diet low in fat and rich in fruits, vegetables and whole grains can help not only your heart but also your eyes. This isn’t surprising: Your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Keeping those arteries healthy will help your eyes. What Should I Focus On for Eye-Healthy Eating? Orange-colo...
Post a Comment
Read more

First Aid for Epilepsy Seizures

Image
There isn’t much you can do to stop a seizure once it starts. But you can help protect someone from harm during one. Some seizures are more dangerous than others, but most aren’t an emergency. If you want to do something for the person, focus on keeping them safe. What Seizures Look Like The type of seizure most people will think of is the generalized tonic-clonic seizure, better known as a grand mal seizure. They’re frightening to watch, and someone who has one rarely knows or remembers what’s happening. These seizures follow a pattern: The person seems to “check out.” They won’t answer if you talk to them. They won’t react if you wave a hand in their face or shake them. They may collapse. Their muscles clench and they become as rigid as a board. (This is the tonic phase. It lasts a few seconds.) Next comes a series of jerking movements. (This is the clonic phase. It can last a few seconds or several minutes.) Eventually, the jerking stops and they’re alert and can talk a...
Post a Comment
Read more

Healthy Sleep Tips

Image
This content was created by the National Sleep Foundation Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis: Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help. Exercis...
Post a Comment
Read more

Keep an Eye on Your Vision Health

Image
Going to the doctor, going to the dentist—all part of taking care of your health. But going to the eye doctor? Also important! Eye exams at every age and life stage can help keep your vision strong.Many people think their eyesight is just fine, but then they get that first pair of glasses or contact lenses and the world comes into clearer view—everything from fine print to street signs. Improving your eyesight is important—about 11 million Americans over age 12 need vision correction—but it’s just one of the reasons to get your eyes examined. Regular eye exams are also an important part of finding eye diseases early and preserving your vision. Only Your Eye Doctor Knows for Sure Eye diseases are common and can go unnoticed for a long time—some have no symptoms at first. A comprehensive dilated eye  by an optometrist or ophthalmologist (eye doctor) is necessary to find eye diseases in the early stages when treatment to prevent vision loss is most effective. During the exam, vis...
Post a Comment
Read more

What Is Multiple Sclerosis?

Image
Multiple sclerosis is an autoimmune disease in which the immune system attacks and destroys the protective covering of nerve cells (myelin) of the brain, spinal cord, and/or eyes. As a result of this, nerve signaling is impaired, causing a wide variety of potential symptoms, such as muscle weakness, spasticity, pain, and cognitive issues. The precise cause of MS is unknown. The disease is often diagnosed with the help of an MRI and/or spinal tap. Unfortunately, there’s no cure. However, there are several treatment options and ways to cope that can help you manage your disease. Types of Multiple Sclerosis There are three main types of MS. They vary in their symptoms, disease course, and how they are treated. Relapsing-remitting MS : About 85 to 90 percent of people with MS are first diagnosed with this form. During relapses , you’ll experience neurological symptoms and functionality will decline. During remissions, symptoms may disappear or just become milder. Remission may la...
Post a Comment
Read more

What Is Sleep Apnea?

Image
Sleep apnea is a common condition that affects millions of Americans. The chronic breathing disorder in which one repeatedly stops breathing during the night may be due to a partial or complete obstruction (or collapse) of the upper airway , typically affecting the base of the tongue and the soft palate.1 It also may occur due to a depressed signal from the brainstem to initiate a breath. These events last 10 seconds or longer, and may occur hundreds of times per night. Someone with sleep apnea may experience loud snoring, brief pauses in breathing, and intermittent gasping. During apnea events, the oxygen level of the blood drops, the heart rate increases, and sleep becomes disrupted as the affected person wakes up to resume breathing.1 The effects of sleep apnea can have significant consequences on one’s sleep quality, daytime function, and overall health. Types of Sleep Apnea Sleep apnea is a generic term that includes any disorder that causes pauses in breathing during sle...
Post a Comment
Read more

10 Ways to Relieve Stress During COVID-19

Image
Since the World Health Organization declared the COVID-19 outbreak a global pandemic, many of us will be self-quarantined in our homes for the upcoming weeks. For many, travel plans have gone awry, and indefinite isolation and information overload may be causing some feelings of anxiety and isolation.  Here are a few ideas you can try to help you cool down and feel normal offered by Nadim M. Ilbawi, M.D. , Family Medicine: Try to keep a normal routine . Maintain some structure during the quarantine days. If you have children, sticking to a routine might be easier, but for those who have to work from home, it may tempt you into a more lethargic lifestyle. You might not even have the proper set-up for being at home which makes it harder to work. The key is to try your best. Make sure you wake up and go to bed around the same time, eat healthily, shower and get ready in the morning as usual.  Remember to breathe! Breathing exercises are helpful for anyone dealing with anxi...
Post a Comment
Read more

The Best Bodyweight Exercises You Can Do at Home

Image
At this point in your social-distancing journey, at-home solo workouts have likely become your new sweat BFF. And for most people, that means bodyweight-only exercises have taken the place of studio classes and gym sessions that call for weights and other gear. While it might seem like a setback for some, it is a good thing—the best bodyweight exercises test your form and give you a chance to perfect it, require zero equipment and little space, and, paired together, can add up to a total-body strength training workout. “It’s understandable to think that a bodyweight workout might not be challenging enough for you, especially if you’re used to lifting weights—but you might be surprised,” says Adam Rosante , CPT, CSCS, strength and nutrition coach and creator of Gym Class with Adam , a free online gym class for kids K-6. “From adjusting reps and sets, to tweaking the tempo of the moves, to creating timed challenges and changing the angle of your body, there are plenty of ways to ramp ...
Post a Comment
Read more