Tip: Nutrition for Athletic Performance

If you've been training for an athletic event -- a big game, a marathon or other intense workout -- it's important to eat the right foods to support your body when it needs proper nutrition most.

Sports nutrition suggestions:

• Make sure that you eat three to four hours before your event.
• Prepare your body with a high-carbohydrate meal.
• Stick to foods that are easy for your body to digest; stay away from fried foods.
• Steer clear of high-sugar foods and drinks for at least an hour before your event.
• Make sure you drink plenty of fluids. One-to-two hours before, drink 20 ounces of water; 15-to-30 minutes before, drink another 10 to 15 ounces. If possible, drink 3 to 6 ounces every 10 to 20 minutes during the event.

Clogged Ears On a Plane?

Changes in altitude, such as those you experience when flying, can cause an uncomfortable "clogged" feeling in your ears.
If you try to relieve the pressure by blowing your nose too hard, you could perforate the eardrum or force bacteria into the deeper parts of the ear.

Suggestions to help you safely relieve pressure in the ears when flying:

• About an hour before your flight is scheduled to leave, take a decongestant.
• Try yawning to gently relieve pressure as altitude changes.
• Keep swallowing to help unclog ears.
• Chew a piece of gum while the plane ascends and descends.
• If your ears still feel clogged, inhale, hold your nose, and very gently exhale with your mouth closed until you feel relief. Be very careful not to do this with too much force.

If You've Got GERD

Gastroesophageal reflux disease (GERD) occurs when stomach contents back up into the esophagus, often causing a feeling of heartburn.

Suggestions to help tame GERD symptoms:

• Lose weight. Most people are helped "substantially" when they lose significant weight, the society says.
• Wear loose clothing.
• Eat meals at least several hours before bed time, giving the stomach some time to empty.
• Keep the head of the bed about 6 inches to 8 inches higher than the foot of the bed.
• Steer clear of smoking, high-fat foods, spicy foods, caffeine, chocolate and peppermint.
• Talk to your doctor about medications to help control GERD. And while on the subject of medications, ask your doctor if anything you're taking could actually be making your symptoms worse.

Dizziness During Pregnancy

Many women feel dizzy during pregnancy, a condition caused by hormones that help increase blood flow to the baby, but may restrict blood flow to you.

Suggestions to help relieve dizziness during pregnancy:

• Try not to stand up for long periods. When you do have to stand, move your feet frequently to help maintain your circulation.
• When you start to stand up, do so slowly.
• Keep a cool body temperature. Avoid very hot baths or showers.
• Don't go too long without eating.
• Make sure clothing is loose and not so tight that it can reduce blood circulation.
• Ask your doctor about other factors that could cause dizziness. In some women, lying on their back may impede blood flow as the weight of the fetus presses on certain blood vessels.

Smoking and Diabetes

Smoking is harmful for everyone, but it can be particularly dangerous for diabetics, who are already at risk of complications such as cardiovascular disease.
If you're a diabetic who has smoked, no matter how long, you can improve your health by quitting. This list of potential dangers for diabetics who smoke:

• Smoking decreases oxygen in the tissues, which can lead to a heart attack or stroke.
• Smoking increases cholesterol and blood pressure, which raises your risk of heart attack
• Smoking constricts and damages blood vessels, which can make foot ulcers worse.
• Smoking increases your risk of damage to the nerves and kidneys.
• Smoking increases your risk of colds and other respiratory illnesses.
• Smoking increases blood sugar levels.
• Smoking triples your risk of death from cardiovascular disease, compared to diabetics who don't smoke.

Save Your Back at Work

After a long day at work, your back may be chock full of aches and pains from standing on your feet or sitting at a desk.
Suggestions to help alleviate back pain while you're at work:

• Pay attention to your posture, whether you're standing or sitting. Make sure your ears, shoulders and hips all line up.
• Avoid standing for long periods. If you must stand, use a stool and alternate resting each foot on it.
• Wear comfortable, cushioned shoes without heels if you walk a lot.
• Choose a straight-backed, adjustable chair with armrests and a swivel seat for your desk chair.
• Prop your feet up below your desk, so your knees are elevated above your hips.
• Roll up a towel or place a pillow at your lower back while sitting at your desk.

Triggers for PTSD

Post-traumatic stress disorder is a severe anxiety condition that can follow a life-threatening or very frightening experience.

These people are at greater risk of developing PTSD:

• People who are victims of rape, other physical assault or terrorism.
• People who have been in a car accident, natural disaster, flood or fire.
• People who have participated in war or other combat.
• People who have lost a family member or other loved one.
• People who have been diagnosed with a fatal disease.
• People who are rescue workers, such as firefighters or police officers.

Taking ADHD Medications

Medications prescribed to treat attention-deficit hyperactivity disorder (ADHD) may effectively manage symptoms, but they can also cause a number of side effects.

Suggestions to minimize side effects caused by ADHD drugs:

• Take only the minimal dose necessary to control your symptoms. Speak with your doctor about determining the right dose for you.
• If you have stomach upset, take your ADHD meds with food.
• As long as your doctor says it's OK, consider the weekend "drug-free days" when you can skip your medication.
• If ADHD meds cause undesired weight loss, add healthy snacks to the day's menu.

Sit Properly at the Computer

Stretching your neck and working your wrists at a computer for hours at a time can strain much of the body.
Ttese suggestions may to help reduce computer pain and discomfort:

• Sit up straight, with your ears lined up with the top of your shoulders, and your shoulders lined up with the hips.
• Relax your upper arms, and hold them close to your body. Keep your hands and wrists straight in front of your arms.
• Keep your hands and fingers relaxed when typing or clicking on the mouse.
• Take regular breaks and relax your hands and fingers.
• Give your eyes a rest and look away from the computer every so often. Also, try to position your screen to reflect the least glare.
• Place your computer monitor about an arm's length in front of you, and right at eye level so you don't have to look up or down to view the monitor.

Tip: Problems With a Picky Eater?

If your child is a picky eater and refuses to eat or try new foods, then try these suggestions:

• Set an example by eating various healthy foods yourself.
• Fix foods that are attractive. Decorate your child's plate with bright, colorful foods with different consistencies.
• If your child isn't hungry, don't force the issue. When children are hungry enough, they will eat.
• Stay away from sugary treats. Instead, offer fresh fruits, vegetables, and whole grains.
• Make healthy eating a tradition. Start early by offering a variety of baby foods when the child is as young as 6 months.

Preventing Athlete's Foot

Athlete's foot is a contagious fungal infection that can easily be picked up in public places where people are barefoot, such as gyms, pools and spas. Cracking and itchy feet are common symptoms.

Suggestions to prevent athlete's foot:

• Completely dry your feet when you get out of the bath, shower or swimming pool.
• If you're at a public shower or pool, don't walk around barefoot.
• Choose shoes made of natural materials. Also look for shoes that allow the feet to breathe.
• Change socks at least once a day.
• Sprinkle anti-fungal powder in your shoes or socks if you are prone to getting athlete's foot.

Managing Neck Pain

If you've sustained a minor injury to your neck, there are things you can do to get the pain under control.

• Use an over-the-counter pain reliever such as ibuprofen or acetaminophen.
• Apply an ice pack for the first two or three days, followed by a few days of applying heat, such as by taking a hot shower or using a heating pad.
• Gently exercise and stretch the neck, with up-and-down and side-to-side motions.
• Have someone lightly rub or massage your neck.
• Use a neck pillow or no pillow at all when you sleep. A firm mattress will help, too.

Traumatic Events May Affect Sleep

If you've been traumatized by an act of violence, a car accident, or the death of a loved one, the repercussions can affect your daily life, including your sleep.
Traumatic event can cause sleep disturbances these suggestions may help you to sleep better:

• Problems falling asleep can result from anxiety, recurring thoughts of the trauma, feeling that you "can't let your guard down," and flashbacks.
• Nightfall and darkness may increase anxiety.
• Nightmares may be common, causing you to awaken and making it difficult to fall asleep again.
• To sleep better, pick a spot where you feel safe and comfortable. It doesn't necessarily have to be your bedroom.
• Don't eat or drink much right before bedtime.
• Take time to relax before bed. Let go of your anxieties, listen to music, read, or take a bath to help you feel calm and relaxed.

Be Wary of Fad Diets

If you're looking to help kick start your weight loss program, it's important to carefully research a diet plan before you commit to one.

Look for these warning signs of an unhealthy fad diet:

• A diet that promises very fast weight loss -- anything more than a pound or two per week.
• A diet that promises weight loss without changing diet habits or engaging in an exercise program.
• A diet that is promoted by "scientific" testimonials and pictures of "before" and "after" success stories.
• A diet that involves expensive seminars, medications, or pre-made meals.
• A diet that focuses on very few acceptable foods, and doesn't focus on a healthy, balanced diet.
• A diet that points to simple explanations drawn from confusing research.

Take it Easy After You Give Birth

After you've had a baby, your body needs time to heal, so you shouldn't expect to immediately resume normal physical activity.

These are few suggestions for new moms:

• Go easy on your body. Resume your normal schedule and activities gradually.
• Lift your baby, and that's about it. Avoid lifting anything heavy, even grocery bags or loads of laundry.
• Don't drive a car for about two weeks, or until your doctor says it's OK.
• Walking is great. Start out going for regular short walks.
• Limit stair climbing for at least the first week. Be careful using the stairs, and only climb long staircases once or twice each day.

Tip: Is Your Child Getting Too Much Sugar?

Too much sugar in a child's diet can contribute to weight and dental problems.
These suggestions for limiting the amount of sugar your child gets:

• When baking, cut sugar down to two-thirds of what the recipe says.
• Sweeten cookies and other baked goods with dried fruits instead of candy or chocolate.
• Instead of offering your child a muffin or a doughnut for breakfast, serve a bagel.
• Serve natural, unsweetened fruit juice instead of sodas or other sugar-laden beverages.
• Save candy for a special treat. Only allow your child candy once or twice a week.

Risk Factors for Anorexia

Anorexia is an eating disorder in which a person becomes obsessed about gaining weight and severely limits food or starves to feel more in control. Most people with anorexia are female.
There's no single cause of anorexia, but there are a number of contributing factors.

• Anorexia may be caused by hormonal changes or chemical changes in the brain.
• A family history of anorexia can increase a person's risk of developing the disorder.
• Stressful or traumatizing experiences, including major life changes or violent crime, can make a person more prone to developing anorexia.
• Having a perfectionist personality, or having extremely high standards for one's self, also are risk factors.
• Exposure to a culture with an emphasis on thinness and looks is an additional risk factor.

Living With Latex Allergy

Latex is found in a number of common objects -- ranging from dishwashing gloves to rubber toys. The sanitary gloves that doctors and nurses use also are frequently made of latex.
If you've got a latex allergy these suggestions will help you to prevent a reaction:

• Figure out which items at home and work are made from latex, and find non-latex items as replacements.
• Be careful around powdered latex gloves and similar products. Even breathing in the powder can be harmful.
• In a medical situation -- whether you're a worker or patient -- make sure that you or others than you come in contact with wear non-latex gloves.
• Carry a medical alert bracelet, necklace, or key chain that notes your allergy.
• Ask your doctor if you should carry an emergency epinephrine injection with you.

Nutrition for Athletic Performance

If you've been training for an athletic event -- a big game, a marathon or other intense workout -- it's important to eat the right foods to support your body when it needs proper nutrition most.

Suggestions:

• Make sure that you eat three to four hours before your event.
• Prepare your body with a high-carbohydrate meal.
• Stick to foods that are easy for your body to digest; stay away from fried foods.
• Steer clear of high-sugar foods and drinks for at least an hour before your event.
• Make sure you drink plenty of fluids. One-to-two hours before, drink 20 ounces of water; 15-to-30 minutes before, drink another 10 to 15 ounces. If possible, drink 3 to 6 ounces every 10 to 20 minutes during the event.

Health Tip: Wine Could Benefit the Heart

Excessive drinking offers no benefits whatsoever, but having a single glass of red wine each day could help the heart.
The flavonoids found in red wine (also in grapes and grape juice) are thought to be the heart-healthy components.
Women, however, should consume no more than one drink each day, and no more than two drinks each day for men which equates a drink of wine to four ounces' worth.
Other ways to help boost heart health include getting regular exercise, eating a healthy diet, avoiding tobacco, and maintaining a proper body weight.

Log Your Headache Pain

If you frequently suffer from significant headache pain, it may help to document the circumstances during which it occurs and any potential triggers.
Logging the details of your headaches could become an invaluable tool for you and your doctor.

Suggestion:

• The duration of each headache.
• How badly your head hurt, and exactly where the pain occurred.
• The day of the week and time of day that the headache occurred.
• Anything you ate or drank before the headache started.
• Activities you did before the headache began.
• Any medication, herb, or other remedy that you took for headache pain.
• How you felt during your headache, including symptoms such as nausea or seeing an aura.
• How headaches have affected your life, including any activities you are forced to miss or no longer feel like doing.

Oh, Those Aching Muscles

 If you've been working out a bit too hard, or if you're just getting into exercise, you might have minor muscle soreness.

Suggestions to help manage minor muscle pain:

• Allow your muscles to rest. Don't engage in any heavy exercise while they recover.
• Take acetaminophen or ibuprofen to ease pain.
• For the first few days, ice the area. After the first two to three days, apply heat to the sore muscles.
• As you recover, try low-impact exercises such as swimming, biking and walking. Gradually work your way up to longer and tougher exercises.
• Sleep, stretch and avoid stress.

What Seniors Eat

Nutrition is an important part of a healthy lifestyle at any age, a requirement that doesn't change as you get older.

Here are some dietary guidelines for older people:

Seniors should get 1- to 1.2-grams of protein each day per kilogram of their weight. For instance, a 150-pound person (70 kg) should get 70 to 100 grams of protein daily. Those with chronic kidney disease should ask their doctor about how much protein is safe.

Seniors need 1,000 milligrams of calcium each day, and 1,000 units of vitamin D daily.

Seniors should take special care to eat a balanced diet with plenty of fruits and vegetables.

Seniors should take a multivitamin if their diet isn't balanced, they've been sick, or are losing weight. Vitamins don't include protein, however.

Understanding Seasonal Sadness

 Seasonal affective disorder (SAD) is triggered when the seasons change, most often with the onset of winter and the corresponding decrease in sunlight.

Common symptoms of winter-onset seasonal affective disorder:

• Appetite changes, particularly a desire for sweets and starches.
• Gaining weight.
• Sleeping too much.
• Lack of energy and a feeling of fatigue.
• Feeling irritable, anxious and having problems concentrating.
• Not wanting to participate in social activities and a general lack of interest in things you once enjoyed.
• Increased concern about being rejected socially.

Treatments are available for SAD. Talk with your doctor if you have these symptoms.

Walking for Exercise

Walking is a great form of daily exercise that can help you achieve and maintain a healthy weight.

These suggestions to help you establish a walking-for-exercise program:

• Walk at your usual pace for about 5 minutes, then speed it up to where your heart is beating faster and you feel like you're inhaling more air. Keep up this pace for about 15 minutes. Repeat your warm-up pace for another 5 minutes.
• Always wear a sturdy pair of shoes that offer good arch and heel support.
• While you walk, remember to let your arms swing.
• Walk with your toes pointing straight ahead.
• Flatten your abdomen, straighten your back, and walk with your head up.
• Walk briskly and with long strides, but make sure your stride is comfortable.

Prevent Carbon Monoxide Poisoning

Carbon monoxide is an odorless, colorless gas that can lead to serious illness or death if inhaled in significant amounts.

Potential sources include: unvented kerosene and gas space heaters, furnaces, wood stoves, gas stoves, fireplaces and water heaters, and automobile exhaust.

Symptoms of carbon monoxide poisoning could include tiredness, headache, confusion, nausea and dizziness.

Suggestions to help protect you and your loved ones from carbon monoxide poisoning:

• Make sure that every appliance in your home is installed properly and is working correctly.
• Have your furnace, chimneys and flues inspected and cleaned each year.
• If using a fireplace, make sure the flue is open.
• Never heat your home with a gas range or oven.
• Be sure that your stove and furnace vent outdoors and there are no leaks in the exhaust systems. Also make sure that your furnace takes in enough fresh air.
• Never burn charcoal indoors or in any enclosed space, such as in a camper or R.V.
• Never leave a gas-fueled tool or vehicle running inside a garage or tool shed, or anywhere indoors.
• Never use kerosene or gas heaters indoors.

Using a Steroid Nasal Spray

Steroid nasal sprays can be used to help nasal congestion and mucus production, symptoms of conditions including sinusitis (sinus inflammation).

These suggestions when using a nasal steroid spray:

• If your nasal spray comes in a canister, make sure you wash the canister device thoroughly at least once each week.
• Before you spray, sniff air into each nostril to be sure the passageways are clear.
• Point the nozzle straight toward the back of your head so that you don't waste the medicine.
• The medicine should not drip down the back of your throat or from your nose.
• Stop using the spray if you have nosebleeds or pain in your nose. Discuss these symptoms with your doctor.
• Give the spray time to work. You may not see results for up to two weeks.

Coping With Pet Allergies

 If being near a pet makes you sniffle, sneeze, and your eyes water, you may not have to live a pet-free life.

Suggestions:

• Always wash your hands after you touch a pet. And avoid kissing or hugging your furry friend.
• Keep cat litter boxes away from vents, and try to limit your exposure to them.
• Give your pet a bath each week to reduce dander. And try to have a person who isn't allergic regularly brush your pet outdoors.
• Don't allow pets on upholstered furniture. If necessary, cover the furniture in plastic.
• Make sure your pet is on a healthy diet to help reduce shedding.
• Try to eliminate rugs and carpets from your home, and use a double filter or micro-filter bag in your vacuum.
• Ask your doctor about getting allergy shots to control symptoms.

Losing Your Hair?

Hair loss can be triggered by many things, including hormonal changes, medications, radiation or your genetic makeup.

To help you deal with hair loss:

• Hair loss may not be permanent. When it is lost as a side effect of an illness, medication or radiation therapy, the hair probably will grow back on its own. You can wear a hat, scarf or a wig until your hair has grown back in.
• Hair loss that has occurred because of hormonal changes, age or hereditary may be treatable with a topical medication such as Rogaine (minoxidil) or an oral medication such as Propecia (finasteride). None is guaranteed to work on everyone.
• Hair transplant surgery can replace lost hair with hair from another part of the head.
• Hair loss can be covered up with a wig, a hair piece or weave, and sometimes even with a different hair style.

Health Tip: After a Heart Attack

After a heart attack, it's important to reduce or eliminate risk factors for a subsequent attack.

These factors increase your risk of another heart attack:

• Getting insufficient exercise.
• Having high blood pressure or high cholesterol.
• Being too stressed.
• Being overweight.
• Having high blood sugar, if you're diabetic.
• Being a smoker.
• Drinking too much alcohol.

Health Tip: See Your Doctor Before Pregnancy

When you're pregnant, certain medical conditions can be dangerous for you and your developing baby, but you might not even be aware of some of these potential health risks.
So, it's important to have a thorough medical exam before you become pregnant.

This list of potential risk factors:

• Diabetes and high blood pressure should be diagnosed and well-controlled before pregnancy.
• Anemia can trigger symptoms of weakness and fatigue. A complete blood count (CBC) is used to measure factors including hemoglobin, red and white blood cell count, and platelet appearance.
• A test measuring thyroid-stimulating hormone can help determine if your thyroid is overactive or underactive. Either condition could pose risks for you and the developing baby.
• You should always be checked for sexually transmitted diseases before you become pregnant.

Health Tip: Help Stop Thumbsucking

Many children suck their thumbs, but it can cause dental problems if children continue to suck their thumb beyond age 4.
Most children stop on their own, but continued thumbsucking could be a sign of a behavioral problem, such as anxiety or depression.

These suggestions to help your child quit the habit:

• Ask your pediatrician about having your child use a thumb guard.
• Apply a bitter-tasting material on your child's thumb. But always check with the child's doctor to make sure it's safe.
• Make a deal with your child. If he or she agrees to stop sucking the thumb, offer a reward.
• Offer praise and attention when you notice that your child isn't thumbsucking.
• If your child's teeth have been affected by thumbsucking, talk to the child's dentist about what can be done to correct it.

Health Tip: Feel Better by Looking Good

If you have a long-term illness, improving your appearance can help you feel better.

The following suggestions for improving the way you look (and feel):

• Take time to shave, wash and fix your hair or put on a wig or toupee, and put on makeup. Do this if you're at home, even in bed.
• Get new clothes or tailor your old ones to fit better.
• If you're able and it's OK with your doctor, treat yourself to a massage, facial, pedicure or manicure.
• Try to get as much exercise as you can each day. Even a brisk walk, if approved by your doctor, can do wonders toward making you look and feel better.
• Keep brushing and flossing your teeth regularly, and get dental checkups.
• Be sure to get enough sleep.

Health Tip: More Than You Can Chew

If you develop trouble chewing, it's important to make sure you are still getting each day's worth of vital nutrients.
These suggestions to help you maintain a healthy diet as you age:

• Instead of trying to munch on raw fruits, opt for fruit juice and canned fruits. Raw fruit alternatives include canned pears and peaches, or applesauce.
• Trade raw vegetables for vegetable juice and softer cooked vegetables, which can be creamed or mashed.
• Opt for ground meat, or get protein from easier-to-chew sources such as eggs and dairy products, including milk, cheese and yogurt.
• As alternatives to bread, eat cooked cereals, bread pudding and rice.