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.