Saturday, July 31, 2010
Tip of the Day
Going out to dinner tonight? If you are going to order an alcoholic beverage, do so after the waiter or waitress has put in your entrees – this will improve your portion control!
Life-saving Made Simple
Heart disease is the number 1 killer of both men and women in the United States.
As you all know a healthy lifestyle that includes a well balanced diet, regular exercise, low levels of alcohol, strategies that lower or help deal with stress, and no tobacco among other factors can significantly lower your risk. Unfortunately, some of the people you spend time with and care about may not live such a healthy lifestyle. And even those that do know that there are no guarantees.
With over 1,200,000 heart attacks per year, it is likely that at some time in your lifetime you may witness an attack, and maybe to someone you care about. Traditional CPR classes recommend both mouth to mouth breathing and chest compression to treat a heart attack victim with no pulse. Two recent studies suggest that the first aid for a heart attack victim may be simpler than once thought. Both studies published in the July 29th issue of the New England Journal of Medicine found that chest compressions alone, without mouth to mouth breathing, are actually more effective than with them. The effect wasn’t significant and if someone used mouth to mouth because that is how they have been taught, that’s ok too. But without question these studies along with some previous ones demonstrate the benefit of just doing chest compression.
Dr. Thomas Rea, Medical Director of the Emergency Medical Services of Public Health for Seattle and King County in Washington, and lead author of one of the studies commented, “Chest compressions are paramount. You can make a life and death difference by providing chest compressions. You don’t have to be perfect; all you can provide is benefit. Your actions might save a life.” Some people may be reluctant to help a victim because they haven’t take a CPR course and don’t feel qualified. But according to Dr Dana Peres Edelson, Director of Clinical Research at the Emergency Resuscitation Center at the University of Chicago, “If you haven’t been trained in CPR, just start doing chest compression as fast as you possibly can”.
To learn more about how you can become certified in CPR, visit the American Heart Association’s website.
As you all know a healthy lifestyle that includes a well balanced diet, regular exercise, low levels of alcohol, strategies that lower or help deal with stress, and no tobacco among other factors can significantly lower your risk. Unfortunately, some of the people you spend time with and care about may not live such a healthy lifestyle. And even those that do know that there are no guarantees.
With over 1,200,000 heart attacks per year, it is likely that at some time in your lifetime you may witness an attack, and maybe to someone you care about. Traditional CPR classes recommend both mouth to mouth breathing and chest compression to treat a heart attack victim with no pulse. Two recent studies suggest that the first aid for a heart attack victim may be simpler than once thought. Both studies published in the July 29th issue of the New England Journal of Medicine found that chest compressions alone, without mouth to mouth breathing, are actually more effective than with them. The effect wasn’t significant and if someone used mouth to mouth because that is how they have been taught, that’s ok too. But without question these studies along with some previous ones demonstrate the benefit of just doing chest compression.
Dr. Thomas Rea, Medical Director of the Emergency Medical Services of Public Health for Seattle and King County in Washington, and lead author of one of the studies commented, “Chest compressions are paramount. You can make a life and death difference by providing chest compressions. You don’t have to be perfect; all you can provide is benefit. Your actions might save a life.” Some people may be reluctant to help a victim because they haven’t take a CPR course and don’t feel qualified. But according to Dr Dana Peres Edelson, Director of Clinical Research at the Emergency Resuscitation Center at the University of Chicago, “If you haven’t been trained in CPR, just start doing chest compression as fast as you possibly can”.
To learn more about how you can become certified in CPR, visit the American Heart Association’s website.
Friday, July 30, 2010
Tip of the Day
Shop on the outside aisles of your local supermarket. At almost all grocery stores the healthiest foods are found on the outer perimeter!
Friday Fitness: The Big Five
Once again we welcome you to Friday Fitness! This week’s focus is going to be on the most common cardio injuries known as the “Big Five.” The Big Five is a phrase used to describe the five common injuries associated with aerobic activity: Achilles Tendonitis, Chondromalacia, Iliotibial Band Syndrome, Plantar Fasciitis and who can forget Shin Splints.
No matter who we are, at some point we will be faced with some degree of these injuries. Also, individual’s just beginning an exercise program become much more susceptible. Therefore, for each of the big five we’ll discuss the symptoms, causes, and the different steps to take for self-treatment and prevention. At the end our discussion, check out a quick How-to Video to self-treat two of the Big Five. It will help get you back to your exercise program in no time!
Achilles Tendonitis
Symptoms:
- Dull or sharp pain close to the heel
- Redness around Achilles
- Nodule or cracking sound
Causes:
- Fatigued calf muscles
- Increasing activity too quickly
- Overpronation (foot strike)
Self-Treatment and Prevention:
- RICE (Rest Ice Compression Elevation – this will be a reoccurring theme)
- Aspirin or Ibuprofen
- Stretch calf muscles
- Avoid weight bearing exercises
Chondromalacia
Symptoms:
- Pain beneath or the side of the knee cap
Causes:
- Overpronation
- Weak quadriceps and tighter hamstrings
- Hills and inclines
Self-Treatment and Prevention:
- RICES
- Quadriceps strengthening exercises and stretches
- Check footwear
- Aspirin (block further breakdown of cartilage)
Click to see the final 3!
No matter who we are, at some point we will be faced with some degree of these injuries. Also, individual’s just beginning an exercise program become much more susceptible. Therefore, for each of the big five we’ll discuss the symptoms, causes, and the different steps to take for self-treatment and prevention. At the end our discussion, check out a quick How-to Video to self-treat two of the Big Five. It will help get you back to your exercise program in no time!
Achilles Tendonitis
Symptoms:
- Dull or sharp pain close to the heel
- Redness around Achilles
- Nodule or cracking sound
Causes:
- Fatigued calf muscles
- Increasing activity too quickly
- Overpronation (foot strike)
Self-Treatment and Prevention:
- RICE (Rest Ice Compression Elevation – this will be a reoccurring theme)
- Aspirin or Ibuprofen
- Stretch calf muscles
- Avoid weight bearing exercises
Chondromalacia
Symptoms:
- Pain beneath or the side of the knee cap
Causes:
- Overpronation
- Weak quadriceps and tighter hamstrings
- Hills and inclines
Self-Treatment and Prevention:
- RICES
- Quadriceps strengthening exercises and stretches
- Check footwear
- Aspirin (block further breakdown of cartilage)
Click to see the final 3!
Thursday, July 29, 2010
Ask the Expert: Muscle Soreness
Q: Should I still exercise if I'm still a little sore from yesterday's workout?
A: Jessica Lynn, B.S., ACSM Health Fitness Specialist®:
Soreness can be a barrier for many people in maintaining a consistent exercise program, especially when you are just starting out. It is common to be sore after starting a new program or trying a new activity. It's important to plan in some low to moderate days of exercise so that you keep your body moving. Taking several days off after a hard workout does not help you prevent the soreness from coming back - in fact, the soreness may linger for a longer period of time. But if you try some low impact activity (swimming, biking, or walking) at a lower intensity, the day after a moderate to high day of exercise, the movement of your body helps rid the lactic acid from your muscles and will help prevent (or lessen) the soreness from coming back the next time your perform your intense routine.
If you've been to H3, consider the intensity level of your Thermal walks - a leisurely paced activity to promote blood flow through the muscles and rid them of the toxins that promote soreness. Strength training recommendations already include 48hrs rest between training sessions - if your muscles are still very sore after 1 day of rest, then try reducing your weights and still performing the exercises at your next session. Remember, the goal is to train your body to remember these new movements and adapt - and our bodies usually need a few practice runs to do that.
Have a question? The healthy lifestyle experts are here to help! Email cmaddox@hhhealth.com with your question and check back every Thursday for our feature column.
A: Jessica Lynn, B.S., ACSM Health Fitness Specialist®: Soreness can be a barrier for many people in maintaining a consistent exercise program, especially when you are just starting out. It is common to be sore after starting a new program or trying a new activity. It's important to plan in some low to moderate days of exercise so that you keep your body moving. Taking several days off after a hard workout does not help you prevent the soreness from coming back - in fact, the soreness may linger for a longer period of time. But if you try some low impact activity (swimming, biking, or walking) at a lower intensity, the day after a moderate to high day of exercise, the movement of your body helps rid the lactic acid from your muscles and will help prevent (or lessen) the soreness from coming back the next time your perform your intense routine.
If you've been to H3, consider the intensity level of your Thermal walks - a leisurely paced activity to promote blood flow through the muscles and rid them of the toxins that promote soreness. Strength training recommendations already include 48hrs rest between training sessions - if your muscles are still very sore after 1 day of rest, then try reducing your weights and still performing the exercises at your next session. Remember, the goal is to train your body to remember these new movements and adapt - and our bodies usually need a few practice runs to do that.
Have a question? The healthy lifestyle experts are here to help! Email cmaddox@hhhealth.com with your question and check back every Thursday for our feature column.
Wednesday, July 28, 2010
Tip of the Day
When performing physical activity for more than an hour, make sure to re-hydrate your body with electrolytes.
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