Many of us experience back pain from time to time due to tight back muscles. Stretching can help to alleviate or even prevent this tightness. Lie down on your back; pull both knees to your chest; relax and hold for 15-30 seconds; release; and repeat at least twice. Doing this exercise each day can often reduce the risk for future pain.
However, if you already have diagnosed medical problems with your back, consult your doctor or physical therapist before doing any new back exercises.
Eating eggs for breakfast can help you feel full longer, stay energized and reduce overall calorie intake, which contributes to a healthy weight, research says. One egg provides 6 grams of high-quality protein, which helps to keep you satisfied. Nearly half of the protein is found in the egg yolk. And although the yolk also contains cholesterol, the American Dietetic Association says healthy adults who eat whole eggs in moderation can maintain their cholesterol intake under the recommended 300 milligrams a day. Consider eggs enriched with omega-3 fatty acids for added health benefits.
Did you know that 71 percent of women experience a sudden onset of extreme weakness, similar to the flu, as their early warning sign of a heart attack? Some heart attacks can be sudden and intense, but most heart attacks start slowly with mild pain and discomfort. The most common heart attack symptom is chest pain or discomfort, but women are also more likely than men to have other common symptoms, such as shortness of breath, nausea/vomiting, and back or jaw pain. If you see or have any heart attack warning signs, immediately call 9-1-1 or your emergency response number.
People with physically demanding jobs often think that exercise recommendations don't apply to them. However, a study reported in the Archives of Internal Medicine suggests otherwise. Having a physically demanding job did not offer protection against heart disease but engaging in 2 hours of leisure-time activity each week did. The Physical Activity Guidelines for Americans recommend 2 hours and 30 minutes of moderate-intensity activity (i.e., brisk walk) or 1 hour and 15 minutes of vigorous-intensity activity (i.e., jogging) each week. A combination of moderate and vigorous activity is fine as well.
Did you know that strength training can give you a boost in your resting metabolic rate (the calories you burn while at rest)? The reason? Muscle is active tissue that consumes calories while stored fat uses little energy. It is estimated that each pound of muscle burns roughly 3 times more calories than does fat. As a result, strength training can be helpful for weight loss and long-term weight control.
Chicken soup is a popular home remedy for the common cold but does it really work? Some researchers say that it can help to relieve the symptoms of a cold by reducing inflammation, thus providing some relief of cold symptoms. Also, the hot vapors help break up congestion, making it easier for you to breathe. Soup provides fluid, which is important for fighting infection. Plus, it tastes pretty good when you’re not feeling your best.
Research has shown that not getting enough sleep or getting poor quality sleep on a regular basis may increase the risk of high blood pressure, heart disease and type 2 diabetes. There is even evidence suggesting that weight gain is associated with getting inadequate sleep, possibly by disrupting hormones that regulate appetite. Sleep needs are different for each person, but most adults generally need between 7–9 hours each night.
Looking for a convenient way to eat five or more fruits and vegetable servings a day? Keep dried fruit on hand for a quick and healthy snack. Our registered dietitian recommends dried figs, apricots, raisins, plums, blueberries, cranberries or dates. Toss some on your cereal, salad or yogurt, accent a rice dish or enjoy just as they are.
Dried fruit contains more nutrients and calories than an equal amount of whole fruit. A quarter cup or palmful counts as a serving. No washing, peeling or slicing required!
Are you having trouble making changes stick when it comes to your diet? A small tune-up, rather than a complete overhaul, to your eating habits is a good place to start. A study done by Shape Up America found that making one simple change when preparing meals, like substituting lean turkey for certain cuts of meats, resulted in an average savings of 108 calories per meal. This might not seem like much but other studies have shown that by simply eating 100 fewer calories a day, the U.S. could have about 70 million fewer obese/overweight individuals.
During vigorous exercise, you may experience a side stitch (cramp)
that causes an intense, stabbing pain under the lower edge of the
ribcage. Research has found that it occurs more frequently on the
right side, and that it's probably caused by a spasm of the diaphragm
muscle. When a side stitch occurs, you can try reducing your exercise
intensity until the pain subsides; alter your breathing pattern by
breathing deeply through pursed lips; or try tightening the abdominal
muscles while bending forward.