Fitness Myth Busters

“Lifting heavy weights will make me bulky” “Early morning fasting workouts make for greater fat loss” “Cardio is the only way to lose weight” “I can spot reduce by doing specific exercises that target my desired body part” “Rest days are not necessary and will set me back further from my goals” Have you ever subscribed to any of these claims? If you have, you are certainly not alone. These exercise myths have circled around the fitness culture for quite a long time and have time and again tripped up even the most seasoned gym-goer. Let’s go through the myths one by one and address each one. Myth 1: “Lifting heavy weights will make me bulky” Fact: This particular myth is primarily held onto by women who believe that in order to achieved that “toned” look, they can only lift light weights for many repetitions because the heavier the weight, the bulkier they will get. However, it is not as simple as that. Women do not have the same makeup as men to actually build massive amounts of muscle, and those women seen in bodybuilding photos who do have been purposely training and supplementing in such way to produce large muscle mass. Let’s break this down a bit further. Building muscle involves the breakdown and rebuilding of muscle fibers and requires calories to do so. If you take in too many calories on a daily basis, your body will not only build muscle, but also gain fat. As you gain lean muscle tissue, but continue to have more and more adipose tissue encompassing it, you will most certainly start to see an increase of body circumference measurements. If you feel you are getting bulky from weight lifting, take a look at your caloric intake to ensure you are not eating excess calories. However, if you are eating within your body’s daily caloric needs, you won’t suddenly look in the mirror to find that you have turned into the Hulk overnight. Muscle growth takes time, dedication, and consistency, so don’t worry about lifting heavy! Incorporating two or three days of strength training per week will actually boost your metabolism, build lean muscle, and even prevent osteoporosis to help you achieve that toned physique and improved health. Myth 2: “Early morning, fasted workouts make for greater fat loss” Fact: Although the thought behind this one might seem to make sense; your body does not burn any more body fat by working out in the morning versus later in the day because it still depends on overall calories consumed and calories burned. You could work out early in the morning as much as you want, but if you are still eating more calories than you are burning, you will gain body fat. Furthermore, the goal of regular exercise is to continue to increase the intensity through progressive overload to encourage strength adaptations; but, if you choose to work out early in the morning in a fasted state, your body will burn through available glycogen stores and actually start to dip into your muscle for energy. This encourages a catabolic effect as the amount of tissue proteins are burned for energy during your workout. This is the exact opposite of what we want! The moral of the story is to work out when it fits your schedule the best and when you feel the strongest. If working out in the morning is most convenient for you and you feel great doing so, keep it up! But if you only force yourself to workout fasted early in the morning because you think it will bring results quicker, then make the switch to a better time of the day for you as this will encourage long lasting results and a sustainable workout routine. Myth 3: “Cardio is the only way to lose weight” Fact: Cardio work burns calories fairly quickly, so it would make sense to think the more cardio you do, the more weight you will lose. Although that is a true statement that cardio burns calories and can help with weight loss, it isn’t the only way to lose weight. Too much cardio can actually inhibit weight loss as your body becomes more efficient at performing the activity in a process called metabolic adaptation. This results in needing fewer calories to maintain that intensity level and required recovery, thus slowly reducing the received benefits from engaging in that particular activity. Too much prolonged cardio can also push the body to tap into muscle mass for sustained energy, which also negatively impacts metabolism speed as fewer calories are needed to fuel muscle tissue. Incorporating strength training can also lead to weight loss as your resting metabolic rate increases through the building of lean muscle mass, thus requiring your body to work a bit harder to recover in between workouts. Cardio may burn calories during the workout itself, but once the activity is done, caloric expenditure drops back to its resting rate fairly quickly. In contrast, strength training not only burns a lot of calories during the actual workout, but due to “excess post-exercise oxygen consumption” (or EPOC), your body will continue to burn calories as it slowly returns back its normal, resting metabolic function. In short, the more intense your activity, the more your body will be required to burn calories to maintain its stable internal environment. So, push yourself! Go hard! Aim for a combination of both modalities in your exercise routine in order to achieve your weight loss goals most efficiently (with a high, nutrient dense eating approach of course). Myth 4: “I can spot reduce by doing specific exercises that target the desired body part” Fact: If only the human body worked as individual parts, losing body fat would be much easier! You would be able to pinpoint the exact spots where you would like to lose weight and then perform exercises to do so. However, this just isn’t how it works. As you work out and are in a caloric deficit, you cannot decide where your body fat is reduced first, as that is pre-determined by your genetic makeup and body chemistry. For example, doing core exercises target and strengthen the muscles beneath the body fat, but does not attack the encompassing body fat itself. To see a reduction in desired areas you must focus on whole body fat loss that results from living an active lifestyle and eating a minimally processed, well-rounded diet. Just as previously discussed in the “cardio is the only way to lose weight” myth above, your focus should be on putting enough stress on your body through a combination of cardio and full-body strength training to require a higher caloric expenditure to maintain internal homeostasis and promote recovery between workouts. Focus on strengthening those large muscle groups and getting your body moving every single day (even on rest days) as that will encourage the tightening of those “trouble areas.” Myth 5: “Rest days are not necessary and will set me back further from my goals” Fact: If working out a little bit is good, then working out a lot is great…right? Well, not exactly. Your body needs to recover in between each workout in order to rebuild to be stronger, faster, and more efficient than before. If you are constantly breaking down your muscles every single day, recovery can become impaired making progress even more difficult to achieve. Taking rest days does not mean you have to sit on the couch all day eating junk food. Going for a walk, taking a hike, or playing in the park with your family will get your blood flowing a little and enhance the recovery process that your body most definitely needs. Using your extra time to cook up healthy meals and food for the rest of the week will fuel your body with the nutrients needed to recover and assist you in reaching your goals. Take that rest day to fuel up, take a breather, and prevent burnout because you might be surprised at how much quicker you see results. Conclusion So, there you have it―some of the most popular myths have been busted wide open! The moral of the story is don’t believe every fitness claim you read, see, or hear. Do your own research. Consider the source. Determine its accuracy. Don’t fall prey to these claims! **Note: Establish a routine that follows the ACSM recommended guidelines of 150 minutes of aerobic activity and 2 days of strength training per week to achieve balance in your fitness, health, and exercise goals. Use the F.I.T.T. principle which stands for frequency, intensity, time, and type to steadily increase different variables of your workout to promote continuous results and prevent possible plateaus, burnout, or boredom. Source: healthy living, 5/29/20.

Does That Activator Thing Really Work?

It happened again the other day. A new patient came into the office for an evaluation and chiropractic adjustment. She’d been a long-time chiropractic consumer, and had visited several other chiropractors in the past. She and her family recently moved to the area, so she was looking for a new chiropractor. I love this type of new patient. They are in essence “pre-qualified” before they walk through the door. They love chiropractic care, and want to pick up where they left off with their last chiropractor. But I’ve learned to ask one last question before they begin their care at our office. “Are you aware that I use the Activator Method exclusively?” “Yes, I saw it on your website,” she said. “One of my other chiropractors used it on my neck sometimes.” But I could tell by the expression on her face she was somewhat apprehensive. “Was it a good experience?” I asked. “Not exactly,” she said. “It didn’t seem to really work.” “Was the doctor certified in the Activator Method?” “I don’t know,” she replied. “Does that matter?” “Absolutely,” I said. “Activator Methods certifies and re-credentials its doctors yearly to ensure that the technique is applied with the latest advances.” The patient looked at me quizzically. And there it was. I had just encountered yet another patient who thought they had an Activator experience, when in reality they did not. What Is Activator? In the chiropractic profession, Activator means two distinct things: 1) An adjusting instrument used to manipulate dysfunctional joints, 2) An assessment procedure using leg-length analysis to determine where, when and when not to perform an adjustment. Patients often confuse the two. But, it’s not really the patient’s fault. Chiropractors often confuse the two as well. While any licensed chiropractor or chiropractic student can purchase an Activator, training and certification in the use of the instrument are voluntary. This means that although most chiropractors own an Activator; where, when, and why they use the Activator instrument varies immensely. Why Does a Doctor Use an Activator Instrument? Chiropractors use an Activator instrument to perform a spinal adjustment. But there are two major schools of thought when it comes to determining why a person needs a spinal adjustment. Chiropractic is based on the principle that spinal joint dysfunction interferes with the nervous system. Therefore, chiropractic doctors test for spinal joint dysfunction and/or interference with the nervous system to determine if the person needs a spinal adjustment. Depending on the chiropractor’s clinical experience or where they went to chiropractic school, they tend to have more clinical confidence in detecting one versus the other. If the chiropractor has more of a “joint dysfunction” perspective, he/she will ultimately rely on tests for spinal misalignment or loss of spinal joint mobility to diagnose where to make a spinal adjustment. As a result, he/she will often thrust multiple times on one area in an effort to “move the bone” or increase spinal joint mobility. Sort of like you would use a hammer to break loose something that is stuck. However, if the chiropractor has more of a “nerve interference” perspective, he/she will ultimately rely on tests for interference with the nervous system (leg length analysis, neurological reflexes) to diagnose where to make a spinal adjustment. As a result, he/she will thrust one time on an area in an effort to “reset the nervous system” or restore spinal balance. Sort of like you reset a GFIC outlet by simply pushing in a RESET button. The Preponderance of Evidence. Research and the clinical consensus of experts trained in using the Activator adjusting instrument indicate that if you are manipulating a dysfunctional joint, one thrust per area works the best. To date, over 20 clinical trials have been published comparing the outcomes of Activator Methods care to traditional chiropractic manipulation. Each and every one of these trials demonstrated equivalent outcomes regardless of which method was used. That means based on the evidence, the “Activator thing” really does work. Ironically, in the one neck pain trial, the Activator group had a higher proportion of temporary adverse effects (increased neck pain, mild radiating pain, mild headache, mild fatigue, etc.) than manual manipulation group. However, the “analytical procedure associated with Activator Methods was not used.” That means that there is evidence that how and why one uses the Activator instrument matters a great deal. The Activator Works When It’s Used Correctly. The Activator Method uses specific protocols to detect spinal joint dysfunction that focus on analyzing leg-length inequality and testing neurological reflexes to determine where, when and when not to perform an adjustment. In addition, the Activator Method uses only one thrust per area of contact to initiate the process of restoring spinal balance in the patient. If your Activator Methods experience did not include leg-length testing, or if it involved repeated or multiple thrusts with the Activator on each area, you did not have a true experience. In fact, unless you have had an Activator Methods experience from a doctor who has a current Basic or Advanced Proficiency Rating in the Activator Methods chiropractic technique, you do not really know whether or not this method is right for you. The Activator website maintains a current worldwide directory of qualified chiropractors. In order to get qualified, a chiropractor must be licensed and have earned a Proficiency Rating in the Activator Method Chiropractic Technique. Licensed chiropractors who earn this exclusive designation have attended an Activator Methods seminar in the past year, and have successfully passed written and practical examinations. The Activator instrument provides a controlled, fast thrust that is comfortable for the patient. Adjustments with the device are so quick that the body’s muscles are less likely to resist, allowing for a more gentle and effective adjustment. If you haven’t already, you owe it to yourself to try the world’s #1 instrument adjusting technique with a doctor who knows how to use it. Owning a hammer doesn’t make one a carpenter, right? Neither does owning an Activator mean the chiropractor knows how to use it effectively. Source: activator/facebook/dr. weisel

I was chosen to be "Practitioner of the Month" by Rapid Release Therapy

**This is awesome, I got picked out of over 12,000 doctors using Rapid Release to be Practitioner of the Month.** "Rapid Release Rapid Release gives me an extra edge in my chiropractic business." Below is our interview with Dr. Daniel Thibodeau of Beck-Thibodeau Chiropractic in Appleton, WI. RRT: Thank you so much for taking the time to participate in this interview. THIBODEAU: You're welcome! RRT: What is your clinic name and how long have you been in practice? THIBODEAU: Beck-Thibodeau Chiropractic Clinic and I've been practicing for 30 years. RRT: How did you find out about Rapid Release Therapy? THIBODEAU: I was at a chiropractic seminar about four years ago, and one of the doctors there had a Rapid Release Therapy device. They were doing demos during the seminar and were asking the doctors if anybody would like to try the therapy to see what it felt like. They were asking for people with long-standing issues to volunteer to try it out. That is when I first heard about it. RRT: What interested you most about Rapid Release Therapy PRO2? THIBODEAU: The doctors would come back into the seminar and make comments about the two-minute treatment. Many were amazed that they felt better than they had in many years. Maybe it was their elbow, hip, knee or low back. So that was very interesting to me. Rapid Release Therapy would give me an additional therapy that could help my most difficult cases. RRT: How many Rapid Release Therapy PRO2s do you use in your practice? THIBODEAU: I have two currently. RRT: How do you use those devices? Are they part of a treatment plan, or is it a standalone treatment that you use with them? THIBODEAU: Generally, I adjust the patient maybe three to five times first and then, depending on their progress, I'll add the Rapid Release Therapy PRO2 in after their adjustment. RRT: What are the best results that you've received from using Rapid Release Therapy? THIBODEAU: The best results are when a patient is stuck at a certain level of improvement, the Rapid Release Therapy PRO2 helps them get more pain relief or more mobility. Some patients had stubborn, long-lasting problems where nothing seemed to help until Rapid Release Therapy. Now that is powerful! RRT: Has the Rapid Release Therapy PRO2 helped with your patient compliance and retention? THIBODEAU: Yes! Patients actually come in more often and are requesting it! RRT: Do you have any tips for others? Are you doing something now that you were not doing before? THIBODEAU: The big thing I've been telling patients is this therapy works very well for speeding up improvement by helping to reduce pain and relax muscles faster. Hopefully, they will have fewer problems in the future. Patients love that chiropractic works very well but when we add Rapid Release Therapy. It gives them an extra level of improvement. RRT: Do you have anything else you'd like to add? THIBODEAU: When I saw the Rapid Release Therapy for the first time, the doctor challenged me to buy it and use it on my most difficult patients for 1 month. I did my normal Activator treatments and then the Rapid Release Therapy. If I was not completely satisfied, he would give me my money back. I called him 1 month later and bought a second unit. My patients and I were amazed at the added results. Rapid Release Therapy gives me an extra edge in my chiropractic business. It was a great decision for me and my patients!

10 Tips to Start 2020 Living Incredibly

It’s a new year and a new decade - what better way to kick start that healthy living plan you’ve been thinking about for months. To help, we’ve put together 10 tips for you to have an incredible start. 1. Get more sleep According to the National Sleep Foundation, younger adults (18-64) are recommended an average of 7-9 hours each night. Older adults (65+) have a recommended sleep range of 7-8 hours. The National Sleep Foundation also provides the following sleep tips, which can help you make sleep a priority in 2020: •Stick to a sleep schedule, even on weekends. •Practice a relaxing bedtime ritual. •Exercise daily. •Evaluate your bedroom to ensure ideal temperature, sound and light. •Sleep on a comfortable mattress and pillows. •Beware of hidden sleep stealers, like alcohol and caffeine. •Turn off electronics before bed. 2. Drink more water Water is over 60% of the weight of the human body. The risks of dehydration can carry both short term and long term side effects. But how much water should you be drinking each day? According to the Mayo Clinic, an adequate daily fluid intake is: •About 15.5 cups (3.7 liters) of fluids a day for men •About 11.5 cups (2.7 liters) of fluids a day for women These recommendations vary based on weight and activity. The Mayo Clinic also offers the following tips for staying hydrated: •Drink a glass of water with each meal and between each meal. •Drink water before, during and after exercise. •Drink water if you're feeling hungry. Thirst is often confused with hunger. •Are you thirsty yet? 3. Listen to your body It’s SO easy to ignore that aching shoulder, or creaky knee. But make a vow in 2020 to stop! Solutions are out there, and there’s no reason to not be enjoying your workout because your body isn’t cooperating. See your chiropractor or your PT, try a joint supplement, try a knee brace or elbow sleeve. This is a great place to start. 4. Be active 20 minutes each day For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits, but even small amounts of physical activity are helpful. Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. 5. Go on more vacations Less vacations = more work = more stress. Neuroscientists have found that too much stress can actually alter your brain structure, contributing to depression and anxiety. For 2020, promise yourself just a little bit more time off. In doing so, you can improve your productivity, focus, sex life, relationship and sleep quality. Health benefits also include reducing the risk of heart disease, obesity and preventing illness. 6. Recover Taking time off to recover properly is important to keep yourself at your best. Whether it’s working through a muscle ache or sprain, or just catching up on sleep, building recovery time into your program will help you: •Prevent overtraining •Repair, rebuild and strengthen muscles •Adapt to training stress •Reduce inflammation Don’t forget to ask your chiropractor for recommendations. 7. Eat More Greens Eating greens aren’t just low in calories, but they’re packed with vitamins, minerals and fiber. Some even have powerful anti-inflammatory properties. Chowing down on a varied selection can also reduce your risk of obesity, heart disease, high blood pressure and cognitive decline. In general, the darker the green the healthier they are. Here are our 5 favorites: •Sprouting broccoli •Spinach •Kale •Collards •Brussel Sprouts 8. Stretch more Stretching isn’t always the most exciting, but its benefits pay off tenfold. Taking just a few minutes to stretch can help improve muscle tone, flexibility and reduce the likelihood of injury. 9. Make a Bucket List (and tick some off!) Life happens quickly. Make the most of it and help make some of your dreams a reality by writing them down in a bucket list style. Not only does it get your brain thinking and give you something to strive for, it’s also great for your mental health and creativity knowing you have something to work for and look forward to. 10. Take steps to live pain free Pain can be a deterrent to living a healthy, active lifestyle. If you or someone you know is struggling to manage pain, consider natural alternatives to prescription medications and surgery. At Beck – Thibodeau Chiropractic, we believe that pain relief can be a reality. We help patients reduce pain every day. Share this with friends and family .... and have a Happy, Healthy New Year. Source: austin medical, 1/14/20.

10 Healthy Habits For 2020

Youthfulness, vitality and a long, prosperous life have been sought after throughout human history. And now, it seems scientists may have discovered one of the keys to turning back the hands of time. Researchers from Arizona State University and Texas A&M University have made a breakthrough discovery in plant DNA that could lead to stopping cancer cold and slowing the aging process. The research involves telomerase, an enzyme that produces the DNA of telomeres, which have been shown to play a role in the aging process. As your telomeres lengthen, they protect your cells from aging. Centenarians Share Their Secrets There are a number of things you can do now to improve your health span, according to one of the co-authors. In interviews and surveys with centenarians, certain themes came up time and time again when they explained why they've lived so long. The 10 most common reasons they gave for their long lives were: 1. Keeping a positive attitude 2. Eating good food 3. Participating in moderate exercise like walking, gardening swimming, etc. 4. Living clean (not smoking or drinking excessively) 5. Living independently 6. Having family to interact with 7. Having a circle of friends 8. Being born with "good" genes 9. Having faith/spirituality 10. Staying mentally active and continually learning Centenarians are the fastest growing segment of the U.S population, with numbers doubling every decade; by the year 2050, the number of people who will have reached the century mark is expected to pass 1 million. Centenarians have 60% lower rates of heart disease, stroke and high blood pressure, yet scientific explanations for their health and longevity remain elusive. As a group, they are happy and optimistic and have extremely low rates of depression and other psychiatric problems, suggesting you may live longer by maintaining the right attitude. Hopefulness and Positivity Affect the Heart There are compelling links between cardiac health and mental health. For example, having untreated depression or anxiety disorder increases your odds of having a heart attack or developing heart disease. Stress hormones are again a primary culprit. According to Julia Boehm, author of earlier Harvard studies looking at optimism and cardiovascular disease (CVD): "The absence of the negative is not the same thing as the presence of the positive. We found that factors such as optimism, life satisfaction and happiness are associated with reduced risk of CVD regardless of such factors as a person's age, economic status, smoking or body weight." With a later study, author Eric Kim told The Harvard Gazette: "While most health efforts today focus on reducing risk factors for diseases, evidence has been mounting that enhancing psychological resilience may also make a difference. Our new findings suggest that we should make efforts to boost optimism, which has been shown to be associated with healthier behaviors and healthier ways of coping with life challenges." The Significance of Sound Sleep Getting adequate sleep is an important part of both mental and physical health. Too much or too little can lead to metabolic issues, as well as changes in mood and your ability to focus. Your circadian rhythm, which affects your sleep/wake cycle, holds implications for your brain, body temperature, hormones and cell regeneration among other things. "Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder and seasonal affective disorder," say scientists from the National Institute of General Medical Sciences. Italian researchers found that deletion of a specific gene related to aging also affects glucose homeostasis. According to their article, published in the journal Glia, "Disruption of the circadian cycle is strongly associated with metabolic imbalance and reduced longevity in humans." Telomeres and telomerase activity are also controlled by your circadian rhythm, making proper sleep an important part of longevity. In a 2007 study involving 21,268 adult twins, Finnish researchers found that adults who slept more than eight hours per night, or less than seven, showed increased risk of death. Of course, the quality of your sleep is also important, not just the quantity. Good quality sleep, in the appropriate amount, can improve how you think and adapt to the demands on your time and changes throughout your day. There is evidence suggesting that a calm mind and active body are two important ingredients for longevity. The meditative technique known as "mindfulness" has even been shown to have a beneficial effect on genetic expression. According to a 2018 article in Brain, Behavior, and Immunity, meditation has also been found to affect the enzyme telomerase, which some researchers believe is actively involved with the process of aging. After Resting, Be Sure to Refuel Additionally, there are many other strategies you can implement to improve your health and extend your life span. To live longer, you need to counteract the progressive loss of muscle mass by increasing your protein intake as you age. The elderly, bodybuilders and endurance athletes typically have higher than normal protein requirements. It's also important to cycle high and low protein intake. Ideally, combine protein restriction with time-restricted eating, followed by increased protein intake on strength training days. Fasting 16 to 20 hours each day is likely ideal, as this allows your body to more thoroughly deplete the glycogen stores in your liver. Benefits of fasting include the suppression of mammalian target of rapamycin (mTOR) and the activation of autophagy, both of which play decisive roles in disease prevention and longevity. You'd also be wise to avoid eating two to three hours before bed, as late-night eating will decrease your nicotinamide adenine dinucleotide (NAD+) level, which is crucial for health and longevity. Late-night eating will also make you pack on unwanted pounds, as the excess calories will not be burned but stored as fat. Preventing Cognitive Decline Naturally, if you're going to live longer, you'll want to be healthy for the remainder, and that includes maintaining your cognitive function. Specific nutrients that can help prevent dementia and cognitive decline include vitamin D, DHA, folate and magnesium. Additional nutrients of notable interest, which are readily available in supplement form, include: •Astaxanthin — Commonly called "king of the carotenoids," is a potent anti-inflammatory from specific types of microalgae and may be useful for treating joint and muscle pain. It also supports healthy vision and can be used as an "internal sunscreen." •Ergothioneine — Found in porcini mushrooms, ergothioneine appears to play a specific role in protecting your DNA from oxidative damage. Along with glutathione, it may offer protection against age-related conditions such as Alzheimer's disease, cancer and heart disease. •PQQ — Particularly important for the health and protection of your mitochondria, PQQ has been shown to help protect against Alzheimer's and Parkinson's disease. It also works synergistically with CoQ10, producing better results than when either one is used alone. Celery, parsley and kiwi are dietary sources of PQQ. Kick the Chemicals to the Curb There is also the issue of toxic exposures, which can take a toll on your health, so avoiding toxins is a given, right along with eating a wholesome diet of organic, unprocessed foods. This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides and insecticides. A group of scientists from Southeast University and Changzhou People's Hospital in China recently published a study about the role of plastics in our environment and how long-term exposure affects our health. They found that high concentrations of nanoplastic particles reduced the life span of roundworms. They believe that different levels of exposure may have effects on locomotion and immune response, indicating that nanopolystyrene is likely toxic to all types of organisms. "Our results highlight the potential of long-term nanopolystyrene exposure in reducing longevity and in affecting health state during the aging process in environmental organisms," they wrote. Source: mercola, 1/3/20.

5 Tips to Avoid Pain During the Holidays

Celebrating the holiday season with family and friends is something we look forward to all year. No one wants a sore back to be the scrooge of their seasonal festivities. Yet chronic back pain sufferers know that many activities associated with the holidays can aggravate musculoskeletal injuries. Thankfully, with a bit of planning and patience, there are ways to reduce the risks associated with five of the season’s common tasks. 1. Putting up the Tree Whether you’re going to the forest to cut down a tree (like Clark Griswold in Christmas Vacation), buying one from a lot or pulling an artificial tree from storage, the hauling and hoisting involved in setting it up can provoke existing injuries. The answer: Don’t try to put that tree in the stand by yourself. Get help when you need it. You may also want to take care and pace yourself when adding lights and ornaments. These repeated activities – reaching, twisting, stooping – can add up and leave you feeling it later. 2. Decking the Halls The same can be said for stringing lights in the yard or decorating around the house. While joyful, these activities can also lead to reactivating musculoskeletal pain and irritating nerves. Helpful hint: Don’t deck the halls alone. Invite family or friends over, and have them join you in looping lights around the bushes and hanging garland by the fireplace. You’ll avoid the repetitive stretching and twisting that stresses your back, and you might be pleasantly surprised at the results when you include kids in the effort. 3. Shopping Til You Drop We all dread holiday crowds at the mall and the grocery store. There’s a lot of walking or standing for extended periods, often while trying to balance heavy bags or packages. It’s an easy way to push your back over the edge. Word to the wise: Don’t overdo it on shopping excursions. Pace yourself between stops – planning a lunch or coffee break is a nice way to give yourself a breather. Go early or late, when there are fewer crowds. You could even mix in some online shopping from the comfort of your favorite chair, too. 4. Traveling for Loved Ones One of the most common holiday activities is traveling to see family and friends. Whether you go by plane, train or car, travel can be tedious – carting luggage around, standing in lines and sitting for extended periods. Tips for taking it easy: Be prudent when packing to keep your bags as light as possible, and ask a seat neighbor for assistance stowing luggage. To further avoid back strain, bring along your own lumbar support. Giving yourself plenty of time to get through ticket and security lines and sending gifts ahead of time are other great ways to reduce strain. 5. Making Holiday Treats Special meals and desserts make for some of our favorite holiday traditions, but standing and stirring for hours in the kitchen can be a perfect recipe for back pain. Bright ideas: Wear comfortable, supportive shoes and maintain good posture. Take regular breaks so you can stretch your back, shoulders and neck. If you’re hosting a party or dinner, plan to do as much as you can ahead of time to spread out the workload. Where possible, do your prep work in a chair to reduce the amount of standing. Carve Out Some “Me” Time It’s easy to get carried away during the holiday season, but make sure to save some time for you. Fight the temptation to abandon regular exercise routines. If you can’t fit in your normal stretching routine, consider splitting exercise up into smaller chunks of time throughout the day. Planning extra breaks to breath and relax will help ensure you stay pain free. If you do end up overdoing it during the holidays, be proactive about getting relief. Have your heating pad, ice packs or electrotherapy unit ready so your symptoms don’t get worse. Or, better yet, treat yourself to a massage or a session with your preferred health care provider – like your chiropractor, physical therapist or acupuncturist. Some pampering will leave your body thanking you later. Source: rsmedical.com, 12/11/19.

20 Realities to Live Your Best Life

1. People come and go. As I grew older, I realized my circle of friends became smaller. You’ll be so close to one person today, and suddenly you aren’t talking anymore. It’s life. People grow apart rather than grow as a part of you. Accept that and move on. Bringing me to my next point: 2. Every lesson has a price to pay. There is no free lunch, ever. You have to pay for it one way or another. People leave for a reason, so learn from that and move on. Take that as a learning experience. Some broken relationships might be a blessing in disguise even if you don’t see it at the moment. You may be hurt, but you might be the one hurting someone else. When a relationship ends, it will hurt. And it’s okay to cry. Bawl your eyes out. However, after those tears, get up and move on. You can look back, and do it. Because it’s when you learn the lessons you paid with this relationship. So learn it well. Look back, but remember: Never ever let it affect you so much you can’t move forward in life. 3. Keep people who care close to your heart. These people are hard to come by. Generally, if someone acts too gracious towards you, they want something in return. You know who are true only when you screw up. People who stick with you through your crap are real. That’s it. People who leave? Let them. There’s no point dwelling on nonsense like that. It’s not worth your emotions. 4. A relationship takes effort. You need to constantly make an effort to nurture that relationship. Don’t neglect someone because you think they will always be there. No, they won’t. As time passes, you drift apart and that is how everything tumbles downhill. If you treasure that relationship, show it. Give every friendship your 100% and don’t be afraid to get hurt. Because even if it doesn’t work out, you know you’ve done the best you can. You did everything in your power and you have no regrets whatsoever. 5. Grass is greener where you water it. You will often look at your peers, cousins, colleagues and close friends green with envy. They’ve got those achievements you don’t have; their life looks perfect. Or maybe that’s what you think. Everyone has their struggles no matter how great it looks. You never know. Just concentrate on your patch of grass, water it well, and it will grow longer and greener as days pass. Nothing comes easy, you have to work for your stuff. 6. You can’t please everyone. Never. You cannot. Do things you love, go all out. Say what you say, do what you do. You do you, and if there are people who hates whatever you’re doing, let them. People who matters will not care, and people who care, don’t matter. Don’t change yourself to please them, because they will not be contented. There will always be something for people to talk about. However, you need to know who to please to make your life easier. 7. Build meaningful relationships and build it well. Know who to please. (Boss, lecturer etc. you’ll need it) By pleasing I don’t mean full on sucking up. No. I mean talk to them, know what they like, and what they don’t like. Go out for lunch with them. Just be there. Your presence means everything. As time passes, bonds and relationships will be formed. Make sure you form it well. And it will do you good. 8. You need connections. Get out, get to know people. Interact even if you hate it. We all need to start somewhere. Do volunteer work, internships, and part-time jobs even if it means you’re doing the unpleasant tasks. Know names, take business cards, put your name out there and make sure you make an impression. Why? Because when you go out there and do stuff, you’ll need these people. It’s easier to get to where you want if you know people. So, do yourself a favor. 9. No one cares Stop complaining about how much your life sucks. Seriously, literally no one cares. So if it sucks that much, do something about it. The ball is in your court. Make a conscious decision to do something, you will be prepared to bear whatever consequences that comes together with it. Because at the end of the day, you’re responsible for yourself. 10. No one owes you anything. You are responsible for yourself. Your parents don’t owe you anything, your bosses don’t owe you anything, and your lecturers don’t owe you anything. You want something? You work hard and earn it. Don’t expect anyone to do anything for you. If they do, it’s a privilege, not an entitlement. Remember that. 11. Physical appearance isn’t everything. It’s how you carry yourself. I’d rather someone love me for my personality and knowledge than my looks. Carry yourself with respect, confidence and kindness, all will be well. You see people talking crap about a pretty face with an ugly personality, but you never see people talking about someone who has an awesome personality but a below average appearance. As you grow older, you really realize, your physical appearance really DOESN’T MATTER. 12. Your pride is not everything. It’s not. Your stupid pride isn’t worth crap. Put that pride down, and apologize when it’s needed. Friendships and relationships are worth far more than your stupid pride. Even if you hate your boss, you put that pride down and you say good morning when you see him. Because if you don’t say it, what do you think you’ll get out from it? Your useless pride and the risk of getting on that grumpy boss’s bad side. It’s not worth it. 13. You’re only truly happy when you make peace with yourself. Don’t look at others for validation. You’re going to be let down very often. Validate yourself. Same goes for happiness. Don’t rely on anyone for happiness, you’re going to inevitably be let down. Love yourself. And be confident. 14. Don’t be afraid of ridicule. People are bound to judge. They will pass comments. And they will not care about how you feel. Learn to laugh at yourself, you’ll find joy in that. Do not take what they say to heart. Analyze it, and if it’s crap, throw it away. Let them do them, and you do you! Use your actions and achievements to prove them wrong. However, do remember to take in constructive criticism. That’s how you grow. 15. Life is never fair. Never. You work as hard as someone but they get what they want and you don’t? Suck it up. Life isn’t fair, and it will never be. Work hard, and if you work hard enough, you will get to where you want to be. Eventually. 16. Live by what you believe in, regardless. Stick to your values and do not get swayed. You believe in second chances? Give that chance. You want to be vegan? Do just that. You want to be kind to people who least deserve it? Be kind. Don’t change who you are for someone who can’t accept you for you. 17. Count your blessings. Always. Always. Always. You’ll never get everything you want in life, but that’s life. Be contented with what you have, and you will be happy. There will always be someone better, richer, more attractive. You’ll never win, so don’t. Strive for the best version of yourself, not the best of someone else. 18. Choose your battles wisely. We all have battles to fight every single day. But choose it wisely. Is it worth fighting for? It is worth bruising your arm and cutting your knee? Prioritize. Also, very importantly, count your victories. A small step forward is a huge step in achieving whatever you want to achieve. 19. Always take a step back and view things from a different perspective. There’s always two parts of the story. Put yourself in their shoes and understand why they do what they did. Take a step back and look at the bigger picture. More than often, we see things how we want them to be even though in most cases, it isn’t what our minds made it out to be. 20. Be kind. Always. Even if people take it for granted. Be kind. Kindness goes a long way. **Well there you have it, whether you agree with them or not. A collection of knowledge that could only be harvested from decades of interactions. While you might not like to hear some of this, we hope this information helps you to re-assess the potential for life improvement. Source: thoughtcatalog.com, Constance Lee, 12/2/19.

How Will You Stay Healthy This Winter?

Sore throats, runny noses, colds, and flu are a sure sign winter has settled in for the season. The Centers for Disease Control and Prevention (CDC) estimates that on average adults come down with 2-3 colds per year. The good news is that most of us will recover in about 7-10 days. The bad news is it will take about 7-10 days to recover! Who has time to be sick? We all have things to do, places to be, or deadlines to meet. Taking that long to rest and recover doesn’t usually fit conveniently into our schedules. Fortunately, there are steps we can take to prevent winter illnesses. According to the CDC, there are three key ways we can reduce our risk of catching a cold: 1. First and foremost, wash our hands! Germs spread as we go throughout our day from our phones, to keyboards, to handshakes. The best way to stop germs in their tracks is frequent handwashing. If your schedule limits access to a sink regularly, regularly use a hand sanitizer that contains alcohol. 2. Avoid touching your eyes, nose, or mouth with unwashed hands. Cold causing germs can enter the body this way, increasing the risk of illness. 3. Lastly, avoid contact with people who are sick. WebMD offers more ideas to prevent colds: •Use a tissue to cover a cough or sneeze instead of your hands •Regularly participate in aerobic activity •Eat phytonutrient rich foods including dark green, red, and yellow vegetables and fruits •Don’t smoke •Reduce or eliminate alcohol intake If you do become ill this winter, protect others and stay home or at least minimize close contact with others. Use a tissue to cover your mouth and nose when you need to sneeze and try to move away from others before doing so. Wash your hands often and disinfect surfaces you touch to reduce the spread of germs. The best cold medicine is lots of rest and fluids. While over the counter (OTC) medications may reduce cold symptoms, they don’t cure a cold or make you better any faster. While many colds will resolve with appropriate rest, some circumstances are best treated by a doctor. If your symptoms are particularly severe or unusual, last for more than 10 days, or if the sick individual is younger than three months old and has a fever or is lethargic, the CDC recommends calling a doctor. Not all winter illnesses are colds or the flu. The single largest infectious cause of death in children worldwide, according to the World Health Organization, is pneumonia. Pneumonia causes inflammation in one or both lungs. The air sacs of the lungs may also fill with fluid, making it difficult to breathe and causing phlegm-producing coughs. It can be caused by a variety of germs but most commonly it is caused by bacteria or viruses in the air we breathe. Most often the body stops these germs from infecting our lungs. While children are particularly susceptible to catching pneumonia, the elderly (those over age 65) are also a vulnerable population. Among the elderly, pneumonia is the single most common cause of death from an infectious disease. Thankfully, pneumonia can be reduced with sufficient nutrition, and by correcting environmental risk factors. Like the common cold, a primary way we can prevent pneumonia is through regular, thorough hand washing. Additionally, keeping our immune systems strong and healthy through nutritious eating, regular exercise, and adequate sleep helps prevent pneumonia. Keep the lungs’ natural defenses strong by not smoking and avoiding second-hand smoke. No matter your age, pneumonia should be taken seriously. If you think someone in your family has pneumonia, seek medical attention quickly and do not wait for the infection to progress. ***Use these tips to keep yourself and your family healthy this winter and enjoy happy, healthy holidays. Source: Laura Bollinger, RDN; 11/16/19.

10 Essential Money Lessons for Teens

When talking to teenagers about money, you'll quickly learn that many believe they are experts on the topic. As teens, they understand you go to work to earn money and that it takes money to pay bills and buy things. Most teens also know that saving money and donating to causes is essential. If your teen has figured all of that out, they are on the right track to managing their money. As children mature and start making their own money and spending decisions, the stakes get higher. That's where we have to take our job as parents seriously. While your teen may think they know it all, becoming financially literate is a process. Here are ten essential money lessons every teen should learn. The sooner they understand this information, the greater their chances of becoming financially healthy adults. 1. Needs vs. Wants. - Your teen may think they need the latest smartphone, video game, or even a car. And be prepared for a well thought out rationale if you question why they think it's a need. While your teen may have some good reasons to call something a need, make sure you are firm when discussing the difference between needs and wants. •A smartphone might be a need, but the latest smartphone is a want. •Without a new video game, they might miss playing with their friends online, but it's still a want, not a need. •It might help everyone if your teen can drive to school or work, but in many cases, an extra car is wanted more than it's needed. We don't want to send a message to our children that their wants don't matter, though. If they budget for their needs and have an emergency fund in case something unexpected happens, they can set up savings accounts for their wants. Practicing delayed gratification by resisting the urge to buy things on a whim will help prevent them from going into debt in the future. 2. Spend Less Than You Earn, Save The Difference. - Your teen understands negative numbers from math class, so it shouldn't be hard to transfer that to money. When you consistently spend more than you make, you will end up with a negative account balance. We need to teach our teens that if you spend every dollar coming in, you'll never get ahead. When you spend less than you earn, you can pay your bills, avoid credit card debt, save for the things you want, and even invest for your future. Your teen's goal should be to grow the gap. The bigger the difference between what they earn and what they spend, the faster their savings will grow. 3. Track Expenses and Start a Budget. - Whether your teen has a job, gets an allowance or has money from gifts, they should track what they spend and set up a simple budget. Most teens are surprised to see where their money goes when they track all of their spending. In the budget, your teen should consider setting aside money to save, spend, and give. This helps teens put cash in the bank while still allowing them to spend responsibly. By creating a giving fund, they can donate to important causes without worrying about running out of money. 4. Save, But Start Investing Early. - When your teen starts budgeting and works to grow the gap between earning and spending, they'll have more money to save. Consider introducing your teen to high-interest savings accounts for funding short-term financial goals. While the interest they earn on small account balances might not be significant, teach them how .01% and 2.0% annual percent yield (APY) savings accounts compare. For example, you'll earn $20 in interest if you have a balance of $1,000 in a 2.0% APY savings account for a year. The same $1,000 will only earn $.10 after a year in a .01% APY savings account. Teach your teen that you always want your money making more money! Once teens have accumulated some savings, they should consider investing too. The longer their money is invested, the more wealth they will build over time - even if they deposit tiny amounts. Introduce your teen to simple investing terms and help them open an investment account. At this point, you want them to use the "set it and forget it" investing strategy knowing that this is money for long-term goals in the very distant future. 5. Use the Power of Compound Interest. - Your teen now understands why they should use a high-interest savings account. Now it's time to show them the power of compound interest. When they invest money, and it starts making money, they'll keep earning interest on top of interest. If they leave the money invested over several decades, they'll see the "magic" of compounding - even if they never add more money to the initial investment. Time is the critical factor in building wealth through compounding. The earlier your child starts investing money, the more they'll earn in the long run. If they don't believe you, your teen can try out different examples on a compounding interest calculator to see how different initial investments, interest rates, compounding frequency, and years invested affect how much your money will grow over time. 6. Understand Gross vs. Net Pay. - When your teen gets a job, they'll count the days until their first paycheck. But the excitement of getting paid can turn to disappointment real fast. When your teen calculates what their paycheck should be, they'll likely multiply the hours worked by their hourly rate. But kids don't realize, or they forget there are withholdings and deductions taken from earnings. If you want to prevent your teen from being shocked by their first paycheck, make sure they understand gross vs. net pay. Money will be withheld for federal income tax, Social Security tax, Medicare tax, and any applicable state or local income taxes. There may also be deductions for any retirement plans your teen may be eligible for through their employer. Your teen should know they may receive a refund after filing a tax return if too much money has been withheld from their paychecks during the year. But they should get used to planning their budget on their net pay instead of the higher gross pay they anticipated. 7. Good Debt vs. Bad Debt. - Teens need to learn about different kinds of debt. While all liabilities need to be repaid as a part of every budget, one type of debt can move you forward while the other holds you back. "Good debt" is money you borrow that helps you reach your goals. Student loans can be considered good debt if they help your child earn a degree leading to employment. But the amount of good debt someone takes on can also be a real problem. The average student loan debt per person in 2019 is over $30,000. Teens should consider all of their options before taking out massive student loans to fund their education. Is community college for two years an option? What about living at home or graduating from college in three years instead of four? You want them to avoid "bad debt" at all costs. Bad debt usually carries high-interest rates and is often used to purchase our wants instead of needs. Swiping a credit card too often can put teens in a cycle of debt that's hard to recover from. 8. Your Credit Score Matters. - As young adults age, they may be able to open up credit cards. Even with small lines of credit, your teen can make mistakes such as making late payments, keeping high balances or making minimum payments. This can prevent them from paying off their debt and negatively impact their credit score. A cycle of financial problems results when credit card debt grows. Teens need to understand that building a high credit score can save them money on costs, including car insurance or cell phone contracts. When your teen is ready to leave the nest for their own apartment, having a high credit score can increase their chances of approval on rental and loan agreements and may save them money on utilities. Teach your teen that their credit score can be damaged quickly by irresponsibility. Consider talking to your kids about reviewing their credit report each year to make sure no one has opened an account in their name. Tell your teen to watch out for sites that want you to pay money to get your credit report. Everyone has access to a free copy of their credit report from each of the three credit bureau's once a year from annualcreditreport.com 9. Big Loans Can Really Affect Your Life. - Teens can be faced with adult-level decisions when it comes to taking out large sums of money for things like cars and college. Before they earn a steady paycheck, they can be tens of thousands of dollars in debt without understanding how long or difficult it will be to pay the money back. A car might only cost $10K to them - or a few hundred dollars a month. But young adults forget that's only one expense they'll have as they become more independent. When teens consider college loans, they're thinking about their first "real" job and how big their paychecks will be. They may not realize they could be paying back loans for decades - even if they have good jobs. Teens considering big loans need to use student loan calculators and look at loan amounts, terms, and interest rates to better understand the debt they want to take on. If they've already tracked expenses and started using a budget, have them project all of the expenses they could have as a young adult and compare it to their net pay from a career that interests them. When you add in a student loan payment, the idea of taking out a big loan may not seem like such a smart decision. 10. You Can Be an Entrepreneur Without Taking on Much Debt. - Some teens are natural entrepreneurs and have terrific ideas for starting small businesses. But they may spend time online trying to figure out how to grow their business - including spending much money to get their business started. You don't want to dampen your child's enthusiasm by only talking about money. But you also don't want your teen (or yourself) to take on too much debt before you know that they'll stick with the business or if it will even be profitable. Help your teen figure out ways to market their business, get the equipment they need and find customers for as little money as possible. This will also help them make money faster because they won't have a debt to pay off. If their business takes off, they can put their profits back into their company to help it grow. Or they can find other low-cost options to help scale their business. Helping Your Teens Build A Bright Financial Future As mentioned above, teaching your teens about money is a process. Some of the lessons work well with younger teens, while others won't be appropriate until after they get their first job or graduate from high school. The more you talk openly about money in your household, the easier it will be to talk to your teens about their financial future. Luckily, there are plenty of great resources available if you aren't confident with money yourself, or if your teen wants to learn more on their own, or you want to learn about money as a family. We all love our teens and want to help them grow up and become financially independent adults. One of the most important things you can do as a parent to help them meet those goals is teaching them valuable lessons about money. Source: Vicki Cook and Amy Blacklock, Women Who Money, 10/28/19.

How to Age Gracefully

You are convinced it will never happen to you, but the truth is that we all age. Because of the fall of man in the Garden, our earthly bodies are no longer made to last forever (Genesis 3:19, 2 Corinthians 4:16). Though September was Healthy Aging Month, I imagine aging does not sound like something to get excited about. Around the world, we work hard to fight the signs of aging with lotions, creams, and pills. But what if we thought about aging a little differently? Instead of thinking of it as something to prevent (which we really can’t since we can’t stop time), think of it as an opportunity. We have the opportunity to age healthfully. Healthy Aging Month was instituted to encourage adults to take stock of their physical, social, mental, and financial wellness. You wouldn’t drive your car its entire life without getting maintenance check-ups, so treat your body better than your car and maintain it well. 1) Physical Health Our physical health is likely the aspect of aging that we consider the most. This is with good reason since we can see changes in our physical features and feel changes in our body. Early adulthood, ages 20-40, is when our bodies reach the peak of their physical abilities. If you’re in this age range, these years are an opportunity to maximize your muscle strength, reaction time, sensory abilities, and cardiac function. As we continue into middle adulthood, ages 40-65, aging begins to speed up and we likely notice more changes in vision, hearing, and reproductive capabilities. Instead of just sitting back thinking it is all part of the aging process we have to accept, take charge of your physical health. It’s estimated that physical functioning peaks around age 30. Somewhere in our 30s we begin to lose muscle mass and function. Sedentary individuals can lose as much as 5% of their muscle mass each decade! However, it can be maintained through regular exercise, specifically strength or resistance training. An added bonus of resistance training is that it also strengthens our bones as it maintains or increases muscle strength, preventing osteoporosis. Another part of maintaining our physical health is completing the recommended health screenings for your age group. Check with your doctors for specific recommendations based on your medical history. Regular check-ups and health screenings are an important part of physical health. Early identification of health problems makes them easier to treat and more likely to resolve or cure. 2) Social Inevitably, as we age, our social circles will change. These changes are another opportunity to challenge typical aging norms and learn about new cultures, different generations, and develop new friendships. Aging can sometimes feel lonely, but by continuing to make new friends loneliness can be mitigated. To widen your social circles and meet new potential friends, try a new hobby, volunteer at a local school, or take a class at a nearby college. Expand your social network and connect with younger generations. Not only will this help you keep more in touch with current trends and technology, it will also help you to feel younger even if only at heart. 3) Mental Cognitively speaking, our development continues into middle adulthood. It is then that wisdom and expertise begin to develop. While cognitive processing speeds may slow down later in adulthood, wisdom and experience-based problem solving continue to increase. Maintain mental wellness by ditching negativity for a positive outlook (Philippians 4:8). Look to God for encouragement in everything you do. Start each day with a positive prayer filled with hope. Surround yourself with joyful, positive friends and you will feel happier, too. Research shows that smiling, even a fake smile, can boost your mood. When you catch your reflection in the mirror or a window, give yourself a smile and you’ll be surprised how much it can lift your spirits. Smile at others too; you just might make their day! 4) Financial Planning for the financial future can be difficult when we are young or budgets are tight, but it is a critical part of healthy aging. As previously discussed, aging brings physical changes and often these changes may require costly procedures or medication to manage. A few ways to maintain financial health include: •Creating a budget – determine our financial needs versus wants. •Set up automatic savings – investment account or savings account. •Save for retirement – participate in employer-based plan if offered. •Create shopping lists – and stick to them. •Set up separate accounts for different goals – keep emergency funds in a separate account from your vacation fund so you’re not tempted to dip into emergency money. Conclusion There are basically two types of aging: primary and secondary. Primary aging is largely uncontrollable and includes things such as cellular changes. Secondary aging includes factors that we do have control over including lifestyle factors such as nutrition and physical activity. Recent research indicates that adopting healthy lifestyle factors increases life expectancy by as many as 12 and 14 years for men and women, respectively. If you’re interested in prolonging your life expectancy, try adopting some or all of the following habits: •Don’t smoke. •Maintain a healthy weight with your body mass index between 18.5 and 24.9. •Participate in 30 minutes of moderate to vigorous physical activity most days. •Eat a high-quality, nutrient-dense diet. •If alcohol is consumed, do so in moderation. Adopting these habits can not only add more years to your life but help ensure the extra years are lived in good health. Believe it or not, there are positive aspects of aging. With age often comes retirement. During retirement, we can do things we never had time for during our working years. We can read books, take trips, finish projects, or simply take time to relax. Older adulthood may include grandchildren, providing the opportunity to educate them and spoil them. There is freedom in retirement that may be disorienting initially, but can be an opportunity to be self-directed in your daily life. Take time today and do something that your future self will thank you for such as go for a walk, eat a healthy meal, save a dollar or two, or place a phone call to a friend or family member. Source: Laura Bollinger, RDN; 10/5/19.

When is the best time to exercise?

Exercise is a foundational pillar of optimal health and disease prevention, and something is always better than nothing. There are many ways in which you can maximize your results. Early morning exercise may aid weight loss. A study published in July 2019 in the journal Obesity assessed the relationship between the timing of exercise and the ability to maintain weight loss. The study included 375 participants from the National Weight Control Registry who engaged in moderate to vigorous intensity physical activity (MVPA) at least two days a week, and who had successfully maintained their weight loss. At least 50% of their workout sessions occurred during the same time, either morning, afternoon or evening. Overall, 68% maintained a consistent workout schedule, and those who did also exercised more — 4.8 days per week compared to 4.4 days per week among those whose schedules were less consistent. The duration of their exercise was also longer. The median duration for those with consistent schedules was 350 minutes per week, compared to 285 minutes per week among those with less consistent schedules. Among those who kept a consistent workout schedule, 48% exercised first thing in the morning, suggesting the timing of their exercise might be a contributing factor to successful weight management. There were no significant differences in performance levels between the different times, highlighting that consistency is really the key issue. Reasons to exercise in the morning. There are many reasons to exercise first thing in the morning. For starters, doing it first means it’ll definitely get done, whereas afternoon or evening plans can easily get dashed by unexpected events or social invitations, or sheer fatigue and lack of motivation after a long day. If you’re in the habit of using time restricted eating, exercising before your first meal of the day will also allow you to take advantage of fasted exercise, which has a number of metabolic benefits. Exercising while in a fasted state essentially forces your body to shed fat, as your body's fat burning processes are controlled by your sympathetic nervous system and is activated by exercise and lack of food. The combination of fasting and exercise also maximizes the impact of adenosine monophosphate-activated protein kinase (AMPK), which not only forces the breakdown of fat and glycogen for energy but also plays an integral role in autophagy — the process by which your body cleans out damaged cellular parts. Benefits of fasted exercise. As noted in one 2012 study, “aerobic training in a fasted state lowers body weight and body fat percentage,” while “fed aerobic training decreases only body weight.” Exercise and fasting together also yields acute oxidative stress which, benefits your muscle. Exercise and fasting yield acute oxidative stress, which keeps your muscles' mitochondria, neuro-motors, and fibers intact. Hence, exercise and fasting help counteract all the main determinants of muscle aging. The study also points out that, combined, exercise and fasting “trigger a mechanism that recycles and rejuvenates your brain and muscle tissues." The mechanism is the triggering of genes and growth factors such as brain-derived neurotropic factor (BDNF) and myogenic regulatory factors (MRFs). BDNF controls neurogenesis, signaling your brain stem cells to convert into new neurons, while MRFs are instrumental in muscle development and regeneration. In other words, fasted exercise may actually help keep your brain, neuro-motors and muscle fibers biologically young. Fasted exercise boosts stem cell regeneration. Fasting also helps boost the generation of new stem cells — cells that can be used to heal and regenerate your tissues. This occurs during the refeeding phase; at which time your body starts rebuilding and replacing all those damaged cells that were cleared out during the fasting phase. Regeneration can be further boosted by doing strength training the morning of the day when you're planning to break your fast. The reason for this is because during fasting, your growth hormone level skyrockets, rising as much as 300% for a five-day fast. Fasting can be likened to getting a growth hormone injection and a stem cell transplant, and by incorporating strength training at the right time, just before refeeding, you optimize all these regenerative benefits. Fasted exercise improves insulin sensitivity. Fasted exercise is also a potent prevention strategy for Type 2 diabetes. In one 2010 study, those who exercised fasted increased their levels of GLUT4 — a muscle protein that plays a pivotal role in insulin sensitivity by transporting glucose into the cell — by 28%, compared to those who had a carbohydrate rich meal before training, or controls (who did not train). This despite eating a hypercaloric diet (receiving 30% more calories than required for health; half of which was from fat). According to the authors: “This study shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet.” Will evening exercise disrupt your sleep? For all of the reasons discussed above, exercising first thing in the morning is likely an ideal choice. Exercise also tends to have an invigorating effect, which can propel you through the day when done early, and could backfire if done too late in the evening. Since exercise increases in your adrenaline level, heart rate and body temperature, it could make it difficult to fall asleep. Evening exercise does work well for some people and, again, consistency is the most important component for success. A study published in 2011, found that when people exercised vigorously for 35 minutes right before bed they slept just as well as on nights when they didn't exercise. A poll by the National Sleep Foundation found that 83% of people said they slept better when they exercised (even within four hours of bedtime) than when they did not. Just 3% of late-day exercises said their sleep quality was worse when they exercised than when they did not. Interestingly, of those who exercised more than four hours before bedtime, 73% reported their daily routine allowed for adequate sleep, whereas only 65% of those who exercised within four hours of bedtime felt they had enough time in the day to get the sleep they needed. The National Sleep Foundation concluded that exercise is good for sleep, regardless of the time of day it's performed, noting: "While some believe exercising near bedtime can adversely affect sleep and sleep quality, no major differences were found between the data for individuals who say they have done vigorous or moderate activity within four hours of bedtime compared to their counterparts (those who did vigorous or moderate activity more than four hours before bedtime) … [T]he conclusion can be drawn that exercise, or physical activity in general, is generally good for sleep, regardless of the time of day the activity is performed." Time of exercise influences your circadian rhythm. Indeed, there's a case to be made for exercise at virtually any time of day, including in the afternoon. Research published in February 2019 in the Journal of Physiology confirmed that exercise can cause a shift in your circadian rhythm, and that the magnitude and direction of that shift depends on the time you exercise. Ninety-nine participants of varying ages performed one hour of moderate intensity exercise on a treadmill for three consecutive days at one of eight time slots during the day and night: 1 a.m., 4 a.m., 7 a.m., 10 a.m., 1 p.m., 4 p.m., 7 p.m. or 10 p.m. Exercising at either 7 a.m., 1 p.m. and 4 p.m., will shift your body clock to an earlier time. As a result, you might find it easier to go to bed earlier when you’ve exercised at these times. Going to sleep earlier will also facilitate getting up earlier the next morning. When exercising at 7 p.m. and 10 p.m., you shift your body clock to a later time, which might be helpful if you need peak performance later the following day. As reported by Neuroscience News: “These findings suggest exercise could counter the effects of jet lag, shift work, and other disruptions to the body’s internal clock helping individuals adjust to shifted schedules.” Interestingly, the most robust circadian advancements occurred when exercising in the afternoon more so than exercising in the morning. As noted by the authors: As you can see, you can find support for exercise at just about any time of day. The question is, what are you trying to achieve? Weight loss may be more easily maintained by working out first thing in the morning. Add in fasting, and you can boost things like stem cell regeneration and insulin sensitivity. Meanwhile, afternoon or evening exercise may be helpful if you’re working shifts or traveling, by helping you reset your circadian clock. **Knowing the variables involved, and how you can influence your health through the timing of your exercise, you can use it as a targeted tool to help you achieve your health aims. Do you often skip a much-needed workout session because there’s not enough time to squeeze it in your busy schedule? This is one of the many excuses people come up with when they fail to get enough exercise — but don’t let it deter you from achieving your fitness goals. Source: mercola, 9/20/19.

The health benefits of curcumin

Spices are one of the most important aspects of cooking, as they have the ability to improve the flavor and aroma of food. In many countries, spices are a big part of their cuisine and are deeply ingrained in their culture. One such example is turmeric, which has been largely associated with Indian culture for thousands of years. Today, turmeric is utilized in cuisines all over the world, from South Asian and Middle Eastern dishes to popular recipes in American cooking. It's one of the core ingredients used to make curry dishes, and is the source of their distinctive yellow color and flavor. Turmeric has been used for centuries in ancient Ayurvedic medicine as well. Indians used it as an antiseptic for cuts and burns, and as a remedy for gastrointestinal discomfort and respiratory conditions, and more. But what makes turmeric such a valued spice? Through advancements in technology, modern medicine has discovered that turmeric contains curcumin, a naturally occurring antioxidant that is the source of turmeric's various health benefits. Due to the purported health benefits of turmeric over the centuries, many researchers have investigated this spice to discover the truth to these claims. The list below presents some of their findings about turmeric's capabilities, which you may find very remarkable: • May have anti-inflammatory effects — Curcuminoids found in turmeric may inhibit the activity and synthesis of cyclooxygenase and 5-lipooxygenase (5-LOX), which are enzymes related to inflammation. In one study conducted on rats, researchers discovered that curcumin profoundly helped reduce joint inflammation. • Helps support your digestive health — Curcumin may have help maintain digestive health. In a study that involved five people affected with inflammatory bowel disease (IBD), researchers found out that curcumin helped improve the symptoms of the participants. • May help boost eye health — In a study published in Phytotherapy Research, patients affected with chronic anterior uveitis (inflammation of the uvea, or the middle layer of the eye) were given 375 milligrams of curcumin three times daily for 12 days. Within two weeks, the participants experienced an improvement in symptoms, with no reported side effects. • Support recovery after surgery — Those who have just undergone surgery may experience pain and tenderness at the site of operation, a problem that curcumin may help with. In one study, patients who received 400 milligrams of curcumin three times a day for six days, as part of their postoperative treatments, experienced an 84.2% decrease in pain intensity. • May help keep your brain sharp — Recent research explored the potential neuroprotective benefits of curcumin. One such study suggested that curcumin may be effective against Parkinson's disease, a neurodegenerative disease that causes your brain to gradually produce lower levels of dopamine, negatively affecting movement over time. Another study notes that curcumin may help with cognitive impairment. • Helps lower cancer risk — Curcumin may play a role in diminishing the growth of cancerous cells by affecting pathways such as "mutagenesis, oncogene expression, cell cycle regulation, apoptosis, tumorigenesis and metastasis." • Supports your mental health — Aside from keeping your brain healthy, curcumin may help promote the healthy functioning of various mental aspects, such as emotional and psychological well-being. In a randomized, double-blind study, 123 participants diagnosed with major depressive disorder were given a placebo, a curcumin-saffron mixture, a low-dose curcumin extract and a high-dose extract. Results from the study indicate that those who took the curcumin and curcumin-saffron combination exhibited improvements in symptoms compared to the placebo group. • Helps keep your skin healthy — Applying a curcumin-based cream on your skin may help keep it healthy and prevent the development of skin diseases. In a study that involved 10 subjects affected with vitiligo, researchers subjected them to a procedure that combined UVB therapy and curcumin cream, which resulted in significant re-pigmentation. In another study, patients suffering from psoriasis were provided a 450-gram curcumin supplement per day for 12 weeks. After the study, two participants reported an 83% to 88% improvement of symptoms. • Helps lower risk of diabetes — According to a study published in Diabetes Care, consuming curcumin regularly may help prevent the onset of Type 2 diabetes. Over the course of nine months, researchers monitored 240 prediabetics who were given either a placebo or a curcumin supplement. Results indicated that 16.4% of the group who were provided a placebo had developed diabetes, whereas the curcumin group did not. • Supports optimal cardiovascular function — Curcumin may help maintain normal heart function, according to several studies. In one example, researchers demonstrated that curcuminoids can help decrease myocardial infarction in people who received coronary artery bypass grafting (CABG). In another study, researchers suggested that curcumin can help lower total cholesterol level, as well as LDL (bad) cholesterol levels. Source: mercola.com, 9/2/19.

Top 4 Traits of Happy People

The pursuit of happiness is more a choice than something that occurs by chance, but there are verifiable traits that those who achieve happiness tend to share. In a study titled "Eavesdropping on Happiness," researchers equipped nearly 80 college students with an Electronically Activated Recorder (EAR), which randomly recorded snippets of ambient sounds taken while the participants went about their daily lives. Every 12.5 minutes, the EAR recorded 30 seconds of sound, which allowed the researchers to figure out if the participant was alone or talking with others and whether it was small talk or more substantive conversation. The study revealed intriguing insights into how conversations and small talk weigh in on happiness. What's more, researchers followed up on the study, recording new snippets and learning even more about the intricacies of what makes people happy. More Meaningful Conversations Make People Happier Than Small Talk Do happiness and well-being relate to the amount of small talk and meaningful conversations in your life? The study found a strong link, with less small talk and more substantive conversations linked to increased happiness. For purposes of the study, small talk was defined as "uninvolved conversation," in which only trivial information was exchanged. A substantive conversation was defined as one in which meaningful information was exchanged. It turned out that more time talking with others was linked to higher well-being. But happiness levels rose even higher when there was less small talk and more meaningful conversation. According to the study, the happiest participants spent 25 percent less time alone and 70 percent more time talking. While talking, they had one-third as much small talk and twice as many substantive conversations. It could be, then, that making an effort to have deeper conversations could be a key to increasing happiness: "Together, the findings demonstrate that the happy life is social rather than solitary and conversationally deep rather than superficial. On one hand, happy people may be 'social attractors' that facilitate deeper social encounters. On the other hand, deep conversations may actually make people happier. Therefore, our results raise the interesting possibility that happiness can be increased by facilitating substantive conversations." Further, while small talk wasn't beneficial, it wasn't negative either. The researchers even suggested it may have a place in leading to more meaningful conversations. "We all understand that small talk is a necessary component to our social lives," Mehl said. "You cannot usually walk up to a stranger and jump right into a deep, existential conversation because of social norms." Positive Humor Helps Maintain Happiness Along with regular, deep talks with friends and family, the four following personality traits as being associated with happiness: Extraversion, Locus of control, Self-esteem and Optimism. Researchers writing in Europe's Journal of Psychology took the findings a step further, revealing that people with these four personality traits are happier because they use positive humor in their daily life. "The happiness of 'happy people' does not depend on life circumstances. Rather, happy people seem to have personalities that allow them to find happiness even in the midst of adversity and challenging life conditions," the study noted. And humor, it turns out, makes an effective adaptive strategy to maintain happiness. Not just any type of humor was beneficial, however. Self-enhancing and affiliative humor helped people cope with difficult circumstances. What's the difference in the styles of humor? •Self-enhancing humor is used to maintain positive psychological well-being by means of distancing yourself from adversity. •Affiliative humor is used to entertain others, which helps enrich the quality of social relationships. A positive sense of humor, encompassing both self-enhancing and affiliative styles, is indeed another common thread among people who call themselves "happy." The researchers explained: "Our findings suggest that people who are high in extraversion, internal locus of control, optimism and self-esteem have developed adaptive strategies of using humor in daily life, which in turn help make them happy. They experience greater happiness because they are better at finding strategies to regulate their emotions, and the habitual use of positive humor is one of those strategies. Happy people may be adept at using positive humor styles as a means by which they frame or appraise life events to form positive, self-affirming views of the self. Indeed, people protect their psychological well-being by using self-enhancing humor as a means of reframing stressors in a more positive, light-hearted way." Kindness, Generosity and Gratitude: Additional Indicators of Happiness There's a close relationship between being kind and being happy. Happiness levels increase when people count their own acts of kindness for a week. Further, kind people experience more happiness and have happier memories, with one study suggesting "happy people are more kind in the first place and … they can become even happier, kinder and more grateful following a simple intervention [counting their acts of kindness]." As for why kindness makes people happy, this is still being explored, but it's known that your brain produces feel-good hormones and neurotransmitters like serotonin when you're kind, and kindness helps you to build strong relationships with others, fostering positive feelings and stronger, more meaningful social interactions. Giving to others is also linked to happiness, and generosity is certainly one form of kindness. People who agreed to spend money on others made more generous choices as well as had stronger increases in self-reported happiness compared to those who agreed to spend money on themselves. Those who agreed to give to others also had more interactions in brain regions linked to happiness. Gratitude can also produce measurable effects on a number of systems in your body, leading to better sleep, more positive emotions and more. Sleep May Be an Overlooked Part of Being Happy Most research into happiness has focused on its social ties, but research has also found that people who sleep well are more satisfied with life, even after controlling for other factors like personality. While sleep has long been linked to mood, researchers also suggested that people who sleep poorly are more likely to have a zero-sum view of happiness, which causes people to engage in more social comparisons and savor their positive experiences less, ultimately leading to less happiness. "As many societies become more competitive and market-oriented, sleep is easily regarded as a waste of time (and money). However, sacrificed sleep may create a vicious cycle of making the world appear as a zero-sum competition, which aggravates interpersonal stress," researchers wrote in Frontiers in Psychology, adding: "What constitutes a good life? Many people in modern society may shove a 'good sleep' below other priorities, such as high status or income. However, our study suggests that this inconspicuous daily routine not only restores the body, but also elevates the mind's view of life." Even the Happiest People Have Negative Moods Occasionally Another study looking into the shared traits of very happy people found those at the highest level of happiness had stronger romantic and social relationships than less happy people. In this case, the happiest people did not exercise more than the less happy people. Nor did they participate in religious activities more often or experience more "good events." However, they did tend to be more extraverted, more agreeable and less neurotic, and having good social relations was a necessary component. It's important to note that while the happiest people experienced positive feelings most of the time, they also had negative moods on occasion. It's completely natural to feel down sometimes, but happy people have ways of coping with negative emotions so they're able to turn them around and maintain a bright outlook overall. Try This To Be Happier If you want to be happier, research suggests putting effort into your social relationships, particularly nurturing those that provide deep, meaningful conversations, will pay off. Likewise, be kind and keep a running tally of your acts of kindness, no matter how big or small. Be sure to get quality shut-eye each night, and practice living in the present moment, not focused on past regrets or future worries. Ultimately, however, the social component of happiness cannot be ignored. If you're feeling lonely or socially isolated, the following strategies can help you to make meaningful connections with others in your community, which will ultimately increase your level of happiness: Join a club that interests you Volunteer for a cause you believe in Enroll in a class to learn a new skill or hobby Create rituals of connection, such as calling a certain friend every Monday Join a gym or sign up for a fitness class so you can exercise with others Frequent local shops and markets where you can build relationships with shop owners and other customers Talk to strangers during your daily commute at the grocery store and while walking your dog Consider adopting a pet, such as a dog, which can provide companionship and a source of unconditional love, as well as act as an icebreaker socially Move to be closer to your friends and family Attend religious services or support groups Source: psychology science, 8/2/19.

Aiming for 10,000 steps? Here's your new target.

Most adults spend 10 hours per day sitting, and research shows this level of inactivity cannot be counteracted with a workout at the end of the day. To maintain health, you really need mild but near-continuous movement throughout your waking hours. One strategy that has been shown to have a positive impact is simply to stand up more. Increasing your daily walking is another key strategy that pays significant short and long term dividends. According to the World Health Organization, inactivity is the fourth biggest killer of adults worldwide, responsible for 5.1% to 12.5% (average 9%) of premature deaths, and walking more could go a long way toward reducing this risk. But just how long do your treks need to be? A common recommendation is 10,000 steps a day, but where did that number come from? The obscure origins of the 10,000 steps recommendation. That number does have an origin, but it didn't come from health studies or scientific research. The idea of walking at least 10,000 steps a day comes from a Japanese marketing campaign by the Yamasa Clock and Instrument Company, launched in 1965 to promote its Manpo-kei pedometer, a brand name that translates to "10,000 steps meter." Companies in the US adopted the idea recently to help promote their fitness trackers. So, if the number 10,000 wasn't scientifically determined, how many steps should you actually aim for each day? Researcher I-Min Lee of Brigham and Women's Hospital set out to find the answer. How many steps a day do you need for health and longevity? Lee designed a study that included 18,289 women from the Women's Health Study aged between 62 to 101, who agreed to wear an accelerometer during waking hours for seven days. Of these, 16,741 wore the devices as instructed and returned them for data analysis. The study, published online in May 2019 in JAMA Internal Medicine, showed that, compared to women who took an average of 2,718 steps: •Women who took 4,363 steps per day were 41% less likely to die in the next four years. •Women who took 5,905 steps 46% less likely to die in the next four years. •Women who took 8,442 steps were 58% less likely to die in the next four years. **At first glance, it appears that more is better, but it turns out the benefits progressively increased between 4,400 and 7,500 steps, at which point they leveled off. Step count matters more than intensity for the elderly. Higher intensities were also associated with lower risks of mortality. However, after adjustments for the number of steps taken each day, this correlation more or less vanished. As concluded by the authors: "Among older women, as few as approximately 4400 steps was significantly related to lower mortality rates compared with approximately 2700 steps. Stepping intensity was not clearly related to lower mortality rates after accounting for total steps per day." Limitations of the study, which could have influenced results, include the accuracy of the step count (step trackers are not foolproof), and the fact that the researchers did not take into account other types of movement or exercise, such as gardening. It also did not look at any other potential benefits beyond mortality rates, nor is it clear if the results will apply equally to men and younger individuals. Many studies confirm walking boosts health and longevity. While it's easy to say that something is better than nothing when it comes to staying active, research does show there's typically a minimum level of activity required before you notice any discernible difference. Most studies show that more activity is better than less — up to a point. It's important to get the dosage right. Several previous studies have confirmed various measures of walking impart valuable health benefits and protect against many of the most common killers. For example: Research published in in the American Journal of Preventive Medicine in 2018 found that as little as 120 minutes of walking per week may reduce mortality, compared to inactivity. Meeting or doubling the activity guidelines per week in the form of walking lowered all-cause mortality by 20%. According to the authors, "Walking was most strongly associated with respiratory disease mortality, cardiovascular disease mortality and cancer mortality." Compared to slow walking, walking at a self-reported average pace was associated with a 20% reduced risk of all-cause mortality and a 24% reduced risk of cardiovascular disease mortality. A brisk pace reduced all-cause mortality by 24% and cardiovascular disease mortality by 21%. Research published in 2012 found brisk walking improved life expectancy regardless of body weight. According to the authors: "A physical activity level … equivalent to brisk walking for up to 75 min/wk, was associated with a gain of 1.8 years in life expectancy relative to no leisure time activity. Higher levels of physical activity were associated with greater gains in life expectancy, with a gain of 4.5 years at the highest level … equivalent to brisk walking for 450+ min/wk. Walking can be a high-intensity activity. Walking can also be an excellent entry into higher intensity training, regardless of your age and fitness level, as demonstrated by Japanese research showing a combination of gentle strolling and fast walking provides greater fitness benefits than walking at a steady pace. The walking program they developed for Japanese seniors consisted of repeated intervals of three minutes of fast walking followed by three minutes of slow strolling. Completing five sets of these intervals, totaling 30 minutes of walking, at least three times a week, led to significant improvements in aerobic fitness, leg strength and blood pressure. While many studies suggest distance is the No. 1 factor determining health benefits such as longevity, there's ample evidence showing intensity does play a role, and can boost benefits, at least to some degree. At bare minimum, higher intensity activities are more effective, timewise, allowing you to reap similar benefits as longer, slower workouts in a shorter amount of time. Everyone can benefit from standing and walking more each day. It's important to recognize that chronic sitting is an independent risk factor for chronic disease and early death, even if you exercise, and significantly raises your risk of several lethal conditions. As noted in a June 2018 study in the American Journal of Epidemiology: "Prolonged leisure-time sitting (over 6 vs. less than 3 hours per day) was associated with higher risk of mortality from all causes: cardiovascular, cancer, diabetes, kidney disease, suicide, chronic obstructive pulmonary disease, pneumonitis, liver, peptic ulcer and other digestive disease, Parkinson’s, Alzheimer’s, nervous disorders, and musculoskeletal disorders." While recent research refutes findings suggesting chronic sitting is right on par with smoking in terms of mortality risk, it's quite clear it's a significant (and modifiable) risk factor for chronic ill health and early death, just as smoking is. According to Dr. James Levine, codirector of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University, you need at least 10 minutes of movement for every hour you sit. Earlier findings presented at the EuroPRevent 2016 meeting, found that, compared to inactivity, getting just 15 minutes of physical activity per day was associated with a 22% lower risk of death in the elderly. Taking 10,000 to 15,000 steps a day is probably a good idea. According to research published in the journal Nature in 2017, American adults take on average 4,774 steps daily. The worldwide average was found to be 4,961 steps a day, based on data collected from accelerometry readings from 717,527 individuals' smartphones. Hong Kong residents came in on top, with an average of 6,880 steps a day. Considering the poor health of Americans, it seems this average step count simply isn't cutting it. If it did, it should somehow be reflected in other disease and obesity statistics. So, while there may not be a scientific basis for the 10,000 to 15,000 step-a-day recommendation, I believe it's still a good one. A 2004 study assessing physical activity levels and health outcomes in an Amish community found men took an average of 18,425 steps per day and women an average 14,196 steps. Interestingly, 25% of the men and 27% of the women were still overweight, and 9% of the women were obese, showing physical activity is not a foolproof way to ensure a healthy weight. As a general rule, I recommend limiting your sitting to less than three hours a day, and to make it a point to walk more every day. I also recommend walking in addition to any other fitness routine you may have. And, while seniors may benefit from as little as 4,400 steps, as demonstrated in the featured JAMA Internal Medicine study, chances are younger individuals need far more. **Do you often skip a much-needed workout session because there’s not enough time to squeeze it in your busy schedule? This is one of the many excuses people come up with when they fail to get enough exercise — but don’t let it deter you from achieving your fitness goals. Source: women’s health / mercola, 7/12/19.

How to safely remove a tick

Often mistaken for insects, ticks are small, eight-legged parasites that belong to the arachnid family, along with spiders, scorpions and mites. They survive solely by feeding on the blood of their host. They're known to be resilient, with records suggesting that they existed 65 to 146 million years ago. Ticks are more active during warmer months, usually between March and November, living in warm and moist places like bushes, grasses and shrubs. Animals and humans can acquire ticks while walking through these areas. There are around 850 tick species in the world, which come in a variety of colors and sizes, but only a select few are known to bite humans. When a tick gets on your body, it's not likely to bite right away. Rather, it will crawl around your body to look for a suitable place to feed, often choosing the soft and moist spots of skin such as on your ears, hairline, waistline, armpits and groin. A tick will latch onto your body by piercing your skin with its mouth, inserting a feeding tube into the wound and feeding on your blood until it's full. If not removed, the tick will eventually fall off on its own after it's engorged — this could take anywhere from a few days to two weeks. Since tick bites are often painless, it can be hard to tell if you've been bitten or not. Some of the minor symptoms that tick bites cause include redness, swelling, itchiness and soreness on the bitten area. While tick bites are often harmless, some can transmit serious diseases such as: •Lyme disease •Rocky Mountain spotted fever •Colorado tick fever •Tularemia •Ehrlichiosis A tick may take anywhere from a few minutes to 36 hours to transmit diseases to humans, so it's important that you remove it as soon as you find out that you've been bitten by one. How to Remove a Tick Safely A tick that has burrowed its way into your skin can be difficult to remove because of its barbed feeding tube, which also acts as its anchor to your body. There are several tick removal tools available in the market, such as tick tweezers, tick removal cards and hook like instruments. But if you don't have any of these tools on hand, normal fine tipped tweezers will work just fine. If you've been bitten by a tick, follow this step-by-step guide to remove it safely: 1. Grasp the tick with clean tweezers as close to your skin's surface as possible — this helps you grab the tick as close as possible to its head. 2. Pull the tick out gently and with steady pressure. Avoid twisting or jerking it, as this can cause its head to break off and stay embedded in your skin. You should also avoid squeezing the tick, since this could squeeze the infectious fluid out of it. 3. After the tick has been removed, thoroughly clean the bitten area with soap and water. Put the tick in a sealed container, so you can show it to your physician in case you develop other symptoms after a few days. How to remove a tick head It's not uncommon for a tick head to remain stuck in the skin despite careful removal. Here's how to tell if a mouthpart of a tick is still stuck in your skin and what you should do to properly remove it: 1. After pulling out a tick, inspect the bitten area for a small black dot. This is an indicator that the tick head is left behind. 2. Using pointed tweezers, try to remove the remaining part. 3. After removing the tick head, clean up the bite area with soap and water. If you can't get rid of a lodged tick head, contact your physician to have it removed. Although the tick head will eventually be expelled from your body as the wound heals, it's still best to have it removed to reduce your risk for infections. 3 natural tick repellents To avoid being bitten by ticks, use these natural repellents to keep them at bay, especially during the summer months: 1. Essential oils — Some oils that have been found to be effective at repelling ticks include citronella, lemongrass, rose geranium, peppermint and citrus oil. These oils can be applied on clothing, lawns and gardens. You can also use them on your skin, provided that you dilute them with a carrier oil like coconut oil. 2. Food-grade diatomaceous earth (DE) — DE absorbs the oils and fats from the exoskeleton of ticks, causing them to die of dehydration. If you want to get rid of ticks around your home, sprinkle this white powder in places where ticks may nest, such as in moist and shaded areas. Be sure to limit its use to places where ticks may hide, as DE can also kill beneficial insects. 3. Garlic — According to a study published in the Journal of Medical Entomology, multiple applications of garlic juice-based products on a residential landscape may help suppress tick activity. Aside from using the natural tick repellents mentioned above, you can also reduce your risk for tick bites by simply avoiding areas where ticks are likely to be found, such as tall grasses, shrubs and leaf litter. Wearing protective clothing such as long sleeves, closed shoes and pants tucked into your socks also helps keep ticks from making their way to your body. You should also check your body for ticks every time you come in from the outdoors and while you're showering. What not to do when you're bitten by a tick There are many misconceptions regarding the proper removal of ticks. Some recommended methods are ineffective and will only increase your risk for an infection or injury, so they're best avoided. These include applying petroleum jelly, nail polish, toothpaste or glue to the tick in an attempt to suffocate it, as well as using sharp forceps, squeezing the tick's body, or poking it with a hot match or nail. Frequently asked questions (FAQs) Q: What do you do if you pull a tick out and its head stays in? A: You can either remove the stuck tick head on your own or you can have it removed by a doctor. Q: What happens if the tick's head stays in? A: Stuck mouthparts are often harmless, but they can sometimes cause inflammation or increase the risk for infections, so they're best removed as soon as possible. Q: How do you tell if a tick's head is still embedded in your skin? A: If a tick head is left behind in your skin, you will see a small black dot on the bite site. Q: How do I remove an embedded tick head? A: You can try to pull out a stuck tick head using a pair of pointed tweezers. However, if you can't remove it easily, do not try to dig it out. Instead, contact a medical professional so they can safely remove it for you. Q: Can a tick head regrow its body? A: No, a detached tick head won't be able to regrow its entire body. Ticks can only regenerate lost body parts like their legs. Q: Do ticks fall off on their own? A: Yes. If not discovered and removed manually, ticks will continue to feed on their host until they're full, after which they fall off on their own. Q: When should you consult your doctor about a tick bite? A: Contact your doctor if you develop a rash on the site of the tick bite and if you experience flu-like symptoms. You should also seek immediate medical attention if you experience severe headache, difficulty breathing, paralysis or heart palpitations after being bitten by a tick. Source: mercola.com, 6/17/19