Eat fatty fish at least once a week? The right kinds of fruits and vegetables? Find out how to lower your risk of serious vision loss from advanced age-related macular degeneration.

The health benefits of oily fish have been widely reported including reduced risk for heart disease, depression and certain kinds of cancers. Eating fish rich in omega-3 fatty acids has also long been thought to be good for maintaining eye health.

Now new research from Johns Hopkins University backs up previous studies showing that fatty fish-eaters tend to have lower rates of advanced age-related macular degeneration (AMD) — a condition where vision becomes increasingly blurry and distorted due to damage to part of retina. This can impair basic daily activities such as reading, driving or even recognizing faces.

While there is no cure for AMD, there are some treatments and lifestyle changes that can help to prevent serious vision loss.

The study, published in the journal Ophthalmology, indicates that omega-3 fatty acids — found in oily fish such as salmon, albacore tuna and mackerel — may affect the development or progression of AMD.

Researchers looked at data from 2,520 adults aged 65 to 84 who underwent eye exams and completed detailed dietary questionnaires. And while they found no clear relationship between participants’ reported fish intake and the risk of AMD, there was a link between higher intake of omega-3-rich fish and the odds of having advanced AMD, the most serious stage of the condition.

In fact, participants who ate one or more servings of such fish on a weekly basis were 60 per cent less likely to have advanced AMD than those who averaged less than a serving per week. However, the relationship between participant’s fish intake and the risk of AMD — as opposed to advanced AMD — was less clear.

The study took into account known risk factors such as gender, race and smoking habits, which have been previously connected with AMD. (Women face a greater risk of AMD than men, whites are at greater risk than African Americans and smokers face a higher risk than non-smokers.)

“While the current research indicates that a diet rich in omega-3 fatty acids can reduce the risk of late AMD in some patients, more research is still necessary,” study leader Bonnielin K. Swenor from Johns Hopkins University told Reuters.

The fact that the study was “cross-sectional” — meaning it analyzed participants at one point in time rather than following them over time – means that its difficult to know for sure if the participants’ reported diet habits preceded the development of the eye disease.

Foods for healthy eyes

In addition to fatty fish, there is growing evidence that fresh fruits and dark green, leafy vegetables — foods rich in vitamins C and E, selenium, and carotenoids (including beta-carotene, lutein and zeaxanthin) — may delay or reduce the severity of AMD.

To reap the most health benefits, select the freshest, most colourful veggies and fruits you can find — think red, dark green, orange or yellow. Some top foods for your peepers include carrots, corn, kiwi, pumpkin, yellow squash, red grapes, tomatoes, spinach, kale, collard greens and green peas. (See 10 everyday superfoods.)

Nuts are another source of omega-3 fatty acids — and they also contain copper, which it thought to play a role in preventing age-related eye diseases.

Super healthy smoothie: For a tasty, ultra-nutritious smoothie, blend together a handful each of kale and spinach, one sliced banana, one mango (fresh or frozen), one pear, two or three dates (for sweetness), 2 T of flaxseeds and 1 cup of water.

Foods to avoid

A high-fat, high-cholesterol diet is not only bad for your heart, but it can lead to fatty plaque deposits in the macular vessels — which can hamper blood flow and increase the risk of AMD.

Similar to guidelines for cardiovascular health, experts recommend maintaining a diet low in fat to keep your eyes healthy. Research has also shown that consuming red meat 10 times a week or more puts you at a 47 per cent higher risk for macular degeneration.

Vitamins and supplements

A high-dose formulation of antioxidants and zinc can significantly reduce the risk of advanced AMD and its associated vision loss, according to The National Eye Institute’s Age-Related Eye Disease Study (AREDS). This is often recommended for people with intermediate AMD in one or both eyes. (See more.)

Because there can be harmful side effects, including urinary tract problems, to high-dose supplements, be sure to consult with your doctor before taking supplements. Also keep in mind that some vitamins and supplements can interfere with some prescription medications. (See When supplements and prescriptions don’t mix.)

Other preventative measures

Experts also recommend making other healthy lifestyle choices to help prevent AMD:

- Smoking. If you smoke, quit. Studies have shown that people who smoke may be 3-4 times more likely to have AMD.

- Exercise. Not only can physical activity reduce risk for AMD, but it may also slow progression of the disease.

- Watch your numbers. This includes controlling your weight, blood pressure and cholesterol levels.

- Adequate protection. Protect your eyes and be sure to wear sunglasses, especially in strong sunlight. (See Sunglasses: More than a fashion statement.)

Article by Elizabeth Rogers

Strength training and flexibility exercises are good for your feet — and your health.

Looking to stay in top shape? Look down… way down. Your workout may be missing an important part of your body.

There are many reasons to show our feet a little love. They move us, help us keep our balance and absorb a lot of shock — as much as a million pounds of pressure each day. They also put up with a lot of abuse like being confined in shoes and subjected to long hours of inactivity. Add in the woes of chronic disease, aging and general neglect and it’s not surprising that some estimates warn that half of all people have some sort of foot problem.

Yes, our feet do a lot for us — but our exercise routines usually offer little in return. Spending some time flexing and strengthening your feet won’t help you lose weight or bulk up your muscles, but more people are becoming wise to the other health benefits of fit feet.

Why target the feet?

Our feet are made up of 26 bones, 33 joints and a network of more than 100 tendons, muscles and ligaments. Think of them as a system of parts in a larger machine: when everything is in good shape, the machine runs smoothly. When there’s a problem, it affects not just the part but the whole machine as well. (For instance, if you’ve ever injured your foot, you know that limping soon leads to pain in other places.)

Simply put: if you want to keep your body fit, you need to pay attention to your feet as well as other joints and muscles. If we don’t use them, we’ll eventually lose them. According to a report from Canwest News Service, foot exercises can help us regain the strength and mobility we’ve lost throughout the years — and help dodge problems in other parts of our body, like the knees, hips and back. Healthy feet also help prevent injury by supporting us in our daily activity and exercise.

And there’s no age limit on the benefits. According to a recent story in the National Post , researchers in Portugal found that ankle and foot flexing exercises helped improve strength and balance in older people. Though small in scope, study participants — all of whom are in long term care institutions — who did three 15-minute sessions of foot exercise each week for six weeks increased their flexibility and mobility.

Why is this important? While the findings warrant further investigation, they point to a new way to help seniors stay more active and independent, and decrease their risk for falls. (Read the full story.)

Your new moves

So how can you get your feet in shape? What you do and how long you do it for will depend on what issues you’re experiencing, your abilities and any other special needs and interests — like if you’re athletic or you wear high heels on a regular basis. You don’t need expensive equipment, or even shoes as most are done in bare feet.

Here are some sample moves recommended by experts:

- Stretch your arches: stand with your toes touching the wall and lean forward slightly until the arch starts to stretch. You can also do this exercise on the floor instead — sit with one leg stretched out in front of you and loop a towel around your foot, holding the ends in your hands. Simply pull the towel gently towards you to stretch the foot.

- Stretch and separate your toes: insert corks or toe separators between your toes and squeeze for five seconds, repeating this move ten times. To tackle the opposite direction, fit a rubber band around all five of your toes and stretch them outwards as far as possible for five seconds. (Also repeat this move ten times.)

- One toe lift: place your feet flat on the floor and try to lift each toe, one at a time. Try doing this exercise twice a day — but be warned it’s not as easy as it sounds!

- Heel raises: start standing with your feet flat on the floor and then raise yourself up onto the balls of your feet and hold for five seconds, repeating this move ten times. (Hold on to a chair or use the wall to help keep your balance, if needed.)

- Toe points and flexes: lift one foot off the ground and gently point your toes downward. Next, flex your foot upward and hold. Experts note to hold each position for the same amount of time and do the same number of repetitions for each position and foot.

- Toe pick ups: make a pile of small items on the floor (like marbles or pencils) and use your toes to pick them up and move them to make a second pile. Do three sets of this exercise three times a day.

- Massage: place a small ball (like a golf ball) under your foot and roll it around for a few minutes while applying light pressure. If you’d like to cool off instead, use a frozen water bottle and roll it back and forth. (Of course, getting your partner to massage your feet also provides the same benefits.)

If you do nothing else, allow some wiggle room in your routine. At work or while sitting for long periods of time, take a moment to slip off your shoes and move your feet up and down or in circles ten times. Also, wiggle and straighten your toes to give them a break.

Here’s a quick demonstration of some of the moves:

(Need a little help visualizing the movements? Check your local library for books on foot health, or look online for reputable foot health websites and video sites like Youtube.com for examples.)

Note: as with any other exercise, you might want to seek some expert advice before you start, especially if you haven’t been active for a while or have certain health conditions.

Healthy feet essentials

In addition to exercise, experts warn there are other steps we can take to keep our feet as healthy as possible.

Inspect regularly. What happens to the rest of your body often shows up in the feet first — like the first warning signs of chronic disease like circulatory disorders and diabetes. Experts recommend taking a daily look at your feet for signs like:

- Changes in colour or temperature.

- Swelling.

- Thick or discoloured nails.

- Cracks or cuts in the skin, or cuts or sores that aren’t healing.

- Peeling or scaling on the soles of the feet.

- Any unusual growths.

These daily inspections are especially important for people who have diabetes or other conditions where there is a loss of feeling in the foot.

Wear properly fitting, supportive shoes. This applies not just when you’re exercising, but even when you’re sitting, walking or doing chores. Experts warn that many of our feet’s woes are caused by improperly fitting shoes that pinch, rub and constrict the foot. Good arch support is also key because it keeps the rest of our joints, muscles and bones in proper alignment.

You don’t have to ditch your thongs, high heels or strappy sandals, but make sure they fit well and save them for special occasions. If you need a little extra support for your arches, have a professional fit you for insoles or orthotics.

And a warning about bare feet: not only are you depriving your feet of support, you’re exposing them to injury and infection. Experts warn to wear the right pair of shoes for your activities and sport a pair of flip flops or sandals in risky situations like at the beach or poolside.

Promptly seek help. Like many other issues, it’s easy to dismiss foot symptoms as part of the aging process. However, experts warn that symptoms like pain aren’t normal and should be brought to your doctor’s attention. Attempting to diagnose and treat ailments at home could mean you’re not getting the right treatment, or you could be overlooking a more serious cause.

ON THE WEB

For more information on foot health, visit:

American Podiatric Medical Association

Canadian Podiatric Medical Association (also has links to provincial organizations)

Feetforlife.org (Society of Chiropodists and Podiatrists)

FootHealth.ca (BC Association of Podiatrists)

Additional source: About.com

Photo ©iStockphoto.com/ Leah-Anne Thompson

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Add balance to your routine

Walk away your pounds

Article By: Cynthia Ross Cravit

Do your favourite foods get a bad rap? Here are 5 ‘forbidden’ foods that experts say are actually good for you.

Some of our favourite foods have been given a bad rap over the years — but now, experts say that not only are they fine in moderation, but they’re actually good for you. Here are 5 foods that have been redeemed because of their healthy benefits. So go ahead and live a little — and indulge (a little).

Chocolate

In recent years, dark chocolate has been in the news for its healthy benefits. It contains an abundance of flavonoids — the same powerful antioxidants found in red wine, green tea, fruits and vegetables — which have been associated with a decrease in the risk of coronary heart disease, cancer, high blood pressure and stroke. (See Have a little chocolate for your health.)

And now there’s more good news for chocolate lovers. According to a new study out of Germany, small doses of dark chocolate can decrease your risk for heart attack or stroke by nearly 40 per cent. The reason? The flavonols found in chocolate help the muscles in blood vessels to widen, which can lead to a drop in blood pressure, experts say.

For the study, published in the European Heart Journal, researchers followed 20,000 people over eight years. It’s the first study to track the health benefits of chocolate over this long of a period of time.

But, alas, now for the caveat: When it comes to chocolate, it’s all too easy to have too much of a good thing. Overindulgence can lead to weight gain, which is a major risk factor for heart problems and strokes. Participants in the German study, for example, consumed only about six grams of chocolate per day — or the equivalent of about one square of a chocolate bar.

And in case you’re wondering why chocolate seems to be so universally loved — apparently, this has to do with the mood-altering chemicals found in chocolate, which experts say trip the serotonin receptors and create a feeling of “falling in love”.

Eggs

Have you been avoiding eggs because you’re worried about high cholesterol or heart disease? New research has shown that healthy adults can enjoy an egg every day without increasing their risk of heart disease — and according to the American Heart Association, the lutein found in egg yolks actually protects against the progress of early heart disease.

Eggs, which contain only about 70 calories per egg, are loaded with vitamins and minerals that help, among other things, to maintain good vision and foster brain development and function, experts say. They are also a good source of high quality protein and one of the few foods that naturally contain vitamin D. (In case you were wondering, there are no nutritional differences between brown and white eggs.)

Avocados

The avocado, once banished for its high fat content, has also made a comeback. While it’s true that this delicious buttery fruit is indeed high in fat — with about 30 grams of fat for a medium-sized avocado — nutritionists say that most of the fat is monounsaturated or the ‘good’ kind that can actually lower your cholesterol.

Studies have also shown that avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. But while adding avocados to your diet can provide some healthy benefits as well as great flavour, remember that moderation is key to prevent weight gain. (Tasty tip: Replace the mayo on your sandwich with avocado slices.)

Another benefit? Like chocolate, avocados are thought to be an aphrodisiac. (See Foods to put you in the mood.)

Maple Syrup

While this tasty topping for pancakes may be loaded with sugar and calories, real maple syrup also contains lots of healthy antioxidants. In fact, researchers from the University of Rhode Island found no fewer than 20 antioxidants in 20 litres of maple syrup from Quebec, including 13 never before found in maple syrup.

These healthy compounds include lignans that are also found in flax seed and whole wheat, a stilbene, which is in the same chemical class as the red wine extract resveratrol. Maple syrup also contains flavonoids, which are known for their anti-inflammatory, anti-cancer and antioxidant properties, and phenolic acids, commonly found in berries and coffee.

Not surprisingly, researchers caution to use maple syrup in moderation to avoid weight gain — and to keep in mind that the health benefits are associated only with real maple syrup, not commercial syrups with maple flavouring. (For more on the study see The Zoomer Report.)

Nuts

Worried about the fat content in nuts? Again, if eaten in moderation, nuts can be a healthy and delicious addition to your diet. Many nuts, including almonds, walnuts, macadamia nuts, peanuts, brazil nuts, hazelnuts, pistachio nuts, and chestnuts, are good sources of monounsaturated fat, protein, fiber, vitamins, minerals and phytochemicals that can help to prevent heart disease and cancer. Also, experts say that a few nuts can even facilitate weight loss, by preventing hunger and feelings of deprivation. (See Healthy snacking.)

Sources: European Heart Journal; American Heart Association; Heart and Stroke Foundation; WebMD; BBC: Eggs.ca

Photo ©iStockphoto.com/ Roman Sigaev

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Budget-friendly fitness tips

Trim hours off your weekly workout, but keep all the benefits of regular exercise. Is high-intensity interval training right for you?

Exercise: we’re often told we need it (and plenty of it!) for better health and longevity. However, finding the time and the motivation isn’t always as easy as it sounds.

What if you could get all the benefits of a week’s worth of exercise in an hour? It may sound too good to be true, but a new study from the Norwegian University of Science and Technology (NTNU) says high-intensity interval training (also known as intense training or H.I.I.T.) may change how we think about exercise. Forget hours at the gym — experts at NTNU now say we can pack all our exercise into as little as one hour a week.

H.I.I.T. isn’t new — it was originally developed for elite athletes (think Olympic champions rather than everyday people), and studies involving younger adults have demonstrated the health benefits. However,

NTNU’s research in older adults and people with health concerns shows H.I.I.T. could appeal to a broader audience — not just twenty-something fitness buffs.

How it works

We’ve had it drilled into our heads that we need a certain amount of physical activity each week. Guidelines in most countries recommend at least 30-60 minutes of physical activity, most days of the week. That’s a total of 150-300 minutes a week, not including the time it takes to get ready and drive to your workout destination. It’s not surprising that people are looking for a smarter way to exercise — or some secret method to get ahead.

However, this “shortcut” is backed by science. H.I.I.T. alternates short sets of vigorous exercise with a few minutes of rest. For instance, a workout might include four minutes of running or jogging as fast as you can followed by a three-minute break (and so forth).

A lot happens during those short bursts of exercise. Because you’re working as hard as you can, your body’s metabolism shifts to using fuel more efficiently (like burning fat) and improving endurance. (Technically, you’re performing anaerobic activity instead of aerobic activity so your body is functioning differently.) H.I.I.T. also boosts speed and improves the body’s ability to use oxygen. Another boon — with this type of exercise, people don’t lose muscle mass along with the weight. Longer workouts consisting of aerobic activity won’t necessarily provide these same benefits.

- If you experience any problems, like chest pain, shortness of breath or feeling faint, cool down rather than stopping suddenly. (If symptoms continue, you should seek emergency help.)

And most importantly: Talk to your doctor first . Experts usually recommend having a conversation with your health care professional before trying anything new, but this warning is especially relevant here. (It’s called “high-intensity” for a reason.) People who have health concerns or who are overweight may also require a check-up before starting H.I.I.T.

Another professional you might want to talk to before diving in: a fitness trainer. A personal trainer can help set up an appropriate program for you, especially if you’re looking to improve your performance at a certain sport or activity.

H.I.I.T. isn’t right for everyone, but the benefits — both in terms of health and time — may make it worth a second look.

ON THE WEB

For more information about high-intensity interval training see the Heart and Stroke Foundation’s Is H.I.I.T. the right way to get fit? and the Seattle Times article on the Norwegian study.

Additional sources: Health Canada, World Health Organization

Photo ©iStockphoto.com/ webphotographeer

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Misunderstandings can get in the way. We debunk some common myths and misconceptions about arthritis.

Arthritis: we think we know what it’s all about, but the misconceptions surrounding this common condition can have a serious impact. They might stop us from getting the right kind of treatment to manage our symptoms, or send us to the drug store instead of the doctor. Worse yet, many people don’t understand what people with arthritis go through, and how the disease affects their daily activities, family, careers and social life.

It’s more than just “aches and pains”. Here are some top myths that experts warn we should avoid.

Myth 1: It’s not a serious health concern

Cancer and heart disease sound scary and get a lot of attention, but arthritis is just as common and as costly. According to statistics published in Arthroscope: Revealing the impact of arthritis (a report from the Arthritis Society), it’s one of Canada’s top three chronic conditions. Arthritis affects more than 4 million Canadians — about 20 per cent of women and 11 per cent of men.

That number continues to rise, thanks in part to an aging population. Experts warn that every ten years we can expect to see another one million people added to that total (that’s another 275 people each day). By 2026, more than one in five Canadians (about 6.3 million people) will have been diagnosed with the condition.

We also feel the effects in dollars too. Arthritis costs our economy more than $4 billion a year in health care expenses, lost productivity and long-term disability payments. (Not to mention the personal costs like home modifications and lost wages.) After cardiovascular disease, muscoloskeletal diseases are the second most expensive disease category in Canada. They’re more costly than cancer.

And while arthritis usually isn’t fatal, some types can kill or shorten life expectancy. According to Statistics Canada, just over two deaths per 100,000 people each year are caused by arthritis or a related condition. That number may not sound like much, but that’s more deaths than are caused by asthma or HIV.

Myth 2: It’s just part of the aging process

Like many health conditions, the incidence of arthritis increases with age. Statistics show that people over the age of 55 are four times more likely to have arthritis than younger people. By age 80, more than half of all women and about 40 per cent of men are living with the condition.

However, arthritis isn’t an “old person’s disease”. It can strike at any age — even infants. In fact, 1 in 1000 children and teenagers under the age of 16 have been diagnosed with arthritis, and an estimated 200,000 Canadians between the ages of 25-40 live with it too.

Worse yet, studies show that people under the age of 45 are less likely to receive the help and medical attention they need to properly manage their condition.

Myth 3: All arthritis is alike

Arthritis isn’t a single condition: it’s actually an umbrella term referring to more than 100 related diseases involving joint and muscoskeletal pain. Some of the names are well-known — like fibromyalgia, gout and osteoarthritis — while others are less familiar, like Ehlers-Danlos syndrome or ankylosing spondylitis. They can affect only certain joints or tissues, or even the whole body — like systemic lupus.

Different types also have different causes. The most common form is osteoarthritis, where the deterioration of cartilage causes pain and joint damage — often in the hands, feet, knees and hips. Some types of arthritis, like rheumatoid arthritis and lupus, are autoimmune disorders where the body attacks its own healthy tissues. Related conditions like carpal tunnel syndrome can be caused by the stress of repetitive motion.

Myth 4: It only affects the joints

It’s easy to spot red, swollen joints, but many forms of arthritis are more subtle than that. Depending on the type, other body parts are targets too — like muscles, tendons, connective tissue, ligaments, bones and bursa (the fluid-filled sacs around joints). Systemic conditions like lupus can even affect the body’s vital organs.

Pain and inflammation aren’t the only symptoms either. Arthritis can also cause depression, anger, disrupted sleep, fever, unexplained weight loss, weakness and fatigue — not to mention the psychological stress of living with chronic pain. People who have arthritis may “look fine”, but these issues also have a serious impact on quality of life.

Myth 5: Arthritis can be cured

Barring infectious arthritis (the kind caused by a bacteria, virus or fungus), there isn’t a cure for arthritis. It is possible for some forms to go into periods of remission where symptoms subside, sometimes for several years, but it doesn’t really go away.

What about special foods or diets? Approach with caution. Experts warn that there is no clinically-proven single food, supplement or miracle diet that can cure arthritis. There is too little clinic research and too many variables to provide indisputable proof. (For instance, undiagnosed food allergies or intolerances could be causing symptoms, and “successes” could simply be periods of remission.) The Arthritis Society recommends a healthy, balanced diet with the usual suspects — plenty of fruits and vegetables, whole grains, lean meats, etc. (For more information, see Can food fight inflammation?)

Myth 6: Exercise makes it worse

Gone are the days where staying in bed and resting was thought to be the best treatment. Exercise is now recognized as an essential part of a pain management strategy — not to mention its role in a healthy lifestyle. We know that exercise, healthy eating and maintaining a healthy weight are all interconnected, and being overweight puts excess strain on the joints.

Besides, exercise is important to maintain strength, balance and range of motion. Some activities like jogging or high-impact aerobics might be given a pass in favour of joint-friendly water aerobics or tai chi, but it’s all about finding things that suit your interests and abilities. (Talk to your doctor for recommendations.)

And yes, people with arthritis can pump some iron (with some professional guidance, of course). Weight-lifting and weight-bearing activities help build strong muscles, which in turn help support and protect joints.

Myth 7: Pain pills are the only treatment option

Forget the smiling people in the drug commercials for a moment — the best course of treatment depends on the type of arthritis. Many people with osteoarthritis find an analgesic like acetaminophen is all they need. Other people need some help controlling inflammation — like non-steroidal anti-inflammatory drugs (NSAIDs). Other classes of medications like disease-modifying anti-rheumatic drugs (DMARDs) and biological response modifiers (BRMs) may be required for some conditions like rheumatoid arthritis.

Medications aren’t the only way to manage symptoms. Physical therapy can help restore and improve range of motion, mobility and flexibility. Occupational therapy can help make everyday activities and hobbies easier and more enjoyable by learning new techniques or using new gadgets. In some cases, surgery may be required to remove all or part of an affected joint.

In additional, some people find relief from alternative therapies like massage, acupuncture, supplements, laughter and guided imagery techniques. (See Arthritis: how to ease the pain for an overview of treatment options.)

Myth 8: You can’t do anything to prevent it

We’re focussed on preventing cancer, diabetes and cardiovascular disease, but can we take similar steps to avoid arthritis? Experts say yes… and no. There are a lot of misconceptions about what causes arthritis. Factors like a poor diet or cold weather can affect arthritis, but they haven’t been linked to causing it.

There’s still a lot we don’t know about arthritis, and we can’t do anything about some of our risk factors — like age, sex or heredity. However, healthy eating, exercise and maintaining a healthy weight can help reduce the risk (and they’re things we should be doing anyway). In women, excess weight has been found to increase the risk of arthritis in the hips and hands, and in men it can increase the risk of gout.

Pain and inflammation that’s caused by repetitive motion can be avoided by taking frequent breaks and using proper form — like making sure your desk and computer are ergonomically set up to avoid strain. Joint injuries can also lead to arthritis, so avoiding falls and injuries can be a preventative measure as well.

What about cracking joints? While it may annoy others, it’s a myth that it will cause arthritis.

As with any health concern, the more we know, the better we can deal with it — whether we’re directly affected or know someone who is.

ON THE WEB

For more information about arthritis and related conditions, visit the Canadian Arthritis Society and the American Arthritis Foundation.

Additional sources: About.com, Lupus Canada, Statistics Canada

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These workout videos make exercise fun – in the privacy and comfort of your own home.

There are hundreds, maybe even thousands, of workout videos on the market that are effective. There are, however, a select few that are actually fun to do in the privacy and comfort of your own home. Dance around your living room while burning excess calories with these fun exercise videos.

Yoga Booty Ballet
The name alone is fun to say. With this video, you get three workouts in one. With this combination of yoga, body sculpting and dancing, you will feel great and see results after just a few weeks.

Yoga – This classic exercise program combines yoga moves with a modern twist, all while sculpting and shaping your body. Try the basic or advanced video.

Cardio Cabaret – A sassy way to burn calories. Dance along with instructors with this easy-to-follow video while having a great time and feeling sexy. The best part is that because you’re doing it in your own home who cares if all the moves are perfect.

Hip Hop Abs – This video is a little more difficult than the first, but just as effective. Learn cool new dance moves while tightening and toning your stomach.

There are other Yoga Booty Ballet videos that can be purchased separately.

For more information or to purchase online, click here.

Hip Hop Abs
Brought to you by ‘beach body’, the same people that brought you Yoga Booty Ballet, this high-energy ab workout targets all parts of your stomach without making you to do a single sit up. Follow Shaun T and his ’tilt, tuck and tighten’ technique,’ which can help to burn the excess weight as you dance your way to a healthier you.

Secrets to Flat Abs – This step-by-step guide will take you through all of the moves in order to ensure you will not be left behind during the work out.

Fat Burning Cardio – Great music, high energy and fun are what this video is made of. This video says it will help you to burn calories and shed the pounds while dancing along with the instructors.

Ab Sculpt – This work-out focuses directly on shaping and sculpting your abs without the cardio work-out.

Total Body Burn – This ‘head-to-toe’ workout is a combination of cardio and total body sculpting with an emphasis on, you guessed it, your abs.

For more information or to purchase online, click here.

Dance off the Inches – Sizzling Salsa
Learn fun salsa dance moves while burning calories. With 10 easy dance steps, you will be able to follow along through the different routines. It doesn’t matter if you are just starting out or a seasoned veteran, this video is for anyone who is looking to have fun and workout at the same time!

Instructor Stella Sandoval will take you through various routines such as ‘Spicy Salsa Mix, the Latin Twist and Mucho Mambo Combo.’

Let your hair down and watch the calories melt away.

For more information or to purchase online, click here.

Yogilates
For more the more advanced exerciser with some familiarity with Pilates and yoga. It is the perfect blend of the two, offering viewers over 300 different exercises that flow into one another beautifully. Your flexibility and strength increases as you work through the video and strengthen your core.

Hatha yoga and Pilates instructor Jonathan Urla created this fusion while studying vinyasa yoga as an advanced teacher trainer with Shiva Rea.

This video will challenge, but relax you and leave you feeling rejuvenated.

For more information or to purchase online, click here.

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Smart exercise

Pilates, please

Dance the blues away

So what’s hot when it comes to staying fit (and motivated)? Read about some top trends for 2010.

Tighter budgets and hectic schedules mean that more people are looking for time-efficient and budget-friendly workouts, according to an annual survey by The American Council on Exercise (ACE). The survey, which is based on a worldwide network of personal trainers and health, lifestyle and fitness experts, found these top 10 trends for 2010:

Cost-conscious workouts. Not surprisingly, the impact of the economy will continue to affect fitness choices with budget-conscious exercisers looking for gyms and fitness clubs that offer the most bang for the buck. At-home workouts that utilize small, portable fitness equipment will also continue to be popular. (See Fun ways to exercise at home.)

Group training. Love the support of a personal trainer, but not the cost? An increasingly popular option involves small-group training, which still provides useful instruction and motivation while saving on expenses.

Time-efficient workouts for time-pressured exercisers. More people are looking for ways to reap big fitness rewards with a minimal time commitment. Circuit training and boot-camp style workouts will continue to be popular choices in 2010 since they offer the ability to burn a large number of calories and improve endurance while simultaneously improving muscular fitness.

Exergaming. Exergames are expected to grow in popularity — and even go to the next level: fitness clubs. Look for more unique exercise programs geared to game-lovers and people searching for variety and alternative workout options. (See Is exergaming right for you?)

Boomer+ programs. Fitness programs focusing on older adults continue to be a strong trend, as a growing number of boomers recognize the multitude of benefits that come with regular exercise, from lowering cholesterol and blood pressure to maintaining functional independence and overall wellbeing. If you join a fitness club, make sure it is boomer-friendly, with age appropriate equipment and services, as well as professionally trained staff. (See Fitness, boomer-style.)

Specialty exercise classes. When it comes to fitness, variety is definitely a good thing. Classes such as ethnic dance, hooping, pole dancing and Zumba (a program inspired by Latin dance) will remain popular. (See Strip and shake those pounds away.) Also, we’ll see more fusion-type workouts and mind-body activities.

Fitness training tools. Technology makes scheduling exercise sessions and tracking progress easier — and more fun. Some popular tracking gadgets include GoWear fit and Fitbit. Online tools such as TrainingPeaks offer fitness programs and meal plans. For fitness on-the-go check out iPhone applications and other downloadable programming. (See Track your fitness online and The virtual fitness coach.)

Photo ©iStockphoto.com/ Catherine Yeulet

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It’s never too late to get in shape. Fitness expert Edna Levitt shares her tips for workout success, no matter your age or ability.

Any age is the right age to get fit. Just ask expert Edna Levitt — she’s living proof.

At age 50, Levitt first joined a gym at the urging of her university-aged son (who had just joined up himself). A single aerobics class soon evolved into a five-day-a-week fitness routine, and her passion grew into a career. At 65, Levitt earned her personal trainer certification and launched her own business, 50+ Fitness. For the past four years, she has been using her experience and expertise to help boomers and “boomers plus” achieve better health through exercise.

While cardiovascular activity is a large part of staying fit, Levitt focuses on another crucial activity: strength training. After all, doctors and fitness experts can’t say enough good things about this type of exercise.

It’s not just about appearance, though a toned body and healthy weight are certainly perks. Strength training improves energy levels, endurance and balance as well as strength — which protects against falls and injuries and makes everyday tasks easier.

It’s also an essential part of disease prevention. Building muscle mass helps prevent osteoporosis and type-2 diabetes. It helps improve mobility and keeps muscles and joints strong and limber. It can even alleviate the pain of arthritis — so aching joints are no excuse!

But the best part: “Every body at any age can do it,” Levitt says. “It’s never too late to start.” (And she would know — her area of expertise is working with people aged 50 to 90.) You don’t have to be an experienced athlete or in perfect health, and you don’t have to spend a lot of money to do it.

Need a little help getting started? Levitt shared some of her secrets for success with 50Plus.com:

Warm up your brain and body. Getting your mind and body ready for exercise is essential. Studies have shown that “getting in the mood” for exercise actually helps your workout. Something as simple as ditching your work clothes and donning your workout gear can help improve the length and intensity of your session.

And what about the body? Warm-ups don’t have to be complicated — think a brisk walk, climbing a few sets of stairs or simply jogging on the spot for a few minutes.

Perfect your posture. Proper form is a must for two reasons: Not only will you see the most benefit from performing exercises correctly, you’ll also avoid injuries. “Slacking off” can be ineffective as well as harmful.

If you’re just starting out — or have had lacklustre results in the past — it’s a good idea to enlist the help of an instructor or personal trainer. An expert can show you how to properly do exercises and use equipment — including proper posture, breathing and pacing. Even if you don’t opt for a regular session or a class, have a trainer work with you to set up a program — especially if you have any health concerns.

Stay in control. Don’t rush your workout — controlling your movements and breathing make the exercises more effective. Levitt notes that it’s important to maintain a consistent pace as you’re working through a set. To keep your breathing on track, remember this rule: Exhale on exertion. Avoid holding your breath and breathe out during the most difficult part of the exercise.

Balance it out. How much exercise do we need? Levitt recommends an hour three times a week to start, then working up to one hour five times per week. The ideal routine incorporates both strength training and cardiovascular activity. That’s why Levitt recommends circuit training where you alternate the two types.

For instance, after your warm-up start with a few minutes of cardio, then switch to strength training. The trick is to keep alternating vigorous cardio activity (like jogging on the spot) with strength training to keep your heart rate up.

Break it up. Does an hour sound daunting? Exercise is cumulative, so you don’t have to do it all at once to see the benefits. Two half-hour sessions provide the same benefits as a one-hour block, and smaller chunks of time can be less intimidating and easier to fit in.

“Don’t think of it as having to do an entire hour all at once,” Levitt explains. “Start by doing 10-15 minutes twice a day.”

You’ll also want to space out your workouts to give your muscles time to heal in between. Strength training causes tiny tears in the muscle — it’s the repair process that builds muscle mass. That’s why many muscle groups require a day’s rest for optimal results. Alternate your workouts with “days off”, or switch up which groups you work each day.

Include the core. Your core muscles (the obliques, back and abdominal muscles) should get regular attention, especially as we age. They’re the muscles that help us maintain good posture and balance, which keeps us standing tall and prevents injuries and falls. Abdominal muscles don’t need a rest — so make sure to include them in every workout.

If you’re looking for an extra challenge, try doing your upper body exercises while standing on one foot. Your core gets a workout as you try to maintain your balance.

Try it for 10. Sometimes it can be difficult to stay motivated, especially when schedules get hectic or a minor illness hits. Levitt recommends the “10-minute rule”: convince yourself to try exercising for ten minutes. You’re likely to continue exercising once you get started, but if you don’t then a few short sessions will still add up.

“Unless you are laid up, try to keep moving,” Levitt advises. “It does make you feel better.”

Sneak activity into your routine. You won’t catch her on the subway escalators for a reason. Levitt recommends trying to work as much exercise into your routine as possible. Try taking a short walk around the block, opting for the stairs instead of the escalator, getting off the bus a few stops early or parking your car a few blocks away from your destination. Even chores like washing the car and vacuuming count. If you’re new to exercising, this is a great place to start.

“It doesn’t take much to stay active, but it does take some conscious thought to include more exercise in your routine,” Levitt advises. “Doing something is better than doing nothing at all.”

Same goes for strength training. Levitt often advises her clients to sneak in some exercise — like doing three sets of 12 squats while waiting for the kettle to boil.

Work hard enough — but not too hard. Strength training shouldn’t be too easy, Levitt advises. In order to see benefits, you have to work your muscles hard enough to fatigue them. In other words, do the exercise so you can “feel” it. This will likely mean adjusting your routine as you reach new fitness levels.

However, beware of falling for the “no pain, no gain” axiom. Serious pain or discomfort is a sign you should stop and seek the advice of a doctor or trainer as needed.

Exercise doesn’t have to be complicated or expensive — and there’s no one right way for everyone to work out. Gym memberships and weight machines work for some people, while others find resistance bands and free weights more effective. Many exercises don’t require any equipment at all — just a countertop, chair or a wall to hold on to. The trick is to find what works for you, and exercise regularly for optimal health.

For more information and tips, visit Edna Levitt’s website www.50plus-fitness.ca . Edna will also be a featured presenter at the second annual CARP Conference “A New Vision of Aging” hosted by Moses Znaimer on October 29 — or stop by and see her at ZoomerShow 2009 on October 31 and November 1. (As a 50Plus.com visitor, you’ll receive a complimentary ticket for ZoomerShow 2009. Go here for yours.)

Photo courtesy of Edna Levitt, 50+ Fitness

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Menopause is responsible for an increase in cholesterol in women, a study finds.

Health experts have long warned that a woman’s risk for heart disease increases after menopause, but they weren’t sure if this was because of the natural affects of aging or the hormonal changes associated with menopause — or some combination of both.

Now a new study, published in the Journal of the American College of Cardiology, says it is menopause — and not merely the natural aging process — that is responsible for the rise in cholesterol levels in post-menopausal women.

“As they approach menopause, many, many women show a very striking increase in cholesterol levels, which in turn increases risk for later heart disease,” lead author of the study, Karen A. Matthews from the University of Pittsburgh told Health.com.

For the study, researchers followed over 1000 US women as they went through menopause, testing them for cholesterol, blood pressure, blood glucose and insulin.

And in nearly every woman, regardless of ethnicity, cholesterol levels increased around the time of menopause. Bad cholesterol or low-density lipoprotein (LDL) rose by about 10.5 points or about 9 per cent, and the average total cholesterol level increased by about 6.5 per cent. Although the changes may not appear large, experts say, it is enough to pose a health risk, especially for those with higher ranges of normal cholesterol levels — for these people, only a few points can be enough to tip them into the risk category. Also it should be kept in mind that the typical woman lives decades after menopause so any increase in cholesterol levels can become cumulative over time.

Researchers found that other risk factors for heart disease, such as insulin and systolic blood pressure, also increased as a woman passed through menopause, but they did so at a more gradual and steady rate, suggesting these changes were linked to aging and not specifically to menopause. Of the risk factors measured in the study, the changes in cholesterol levels were the most dramatic.

The study reinforces the importance of paying close attention to blood cholesterol levels, particularly for women going through menopause, researchers say. For most women, menopause occurs around age 50 but can also happen between 40 and 60. (See 10 tests that could save your life.)

5 ways to reduce cholesterol

Elevated blood cholesterol is bad news indeed. Not only does it increase risk for heart disease and heart attack, it has been associated with cancer, kidney failure and even Alzheimer’s disease. While cholesterol levels can be reduced with medications, lifestyle changes can also help. (And if you’re already taking medications, these changes can improve their cholesterol-lowering effect.)

The Mayo Clinic recommends 5 basic lifestyle changes to reduce cholesterol — it’s advice you’ve undoubtedly heard before, but experts say it really can make a difference.

Eat a heart-smart diet. First and foremost, pay attention to what kinds of fats you eat. The ones to avoid are trans fats (foods containing partially hydrogenated oil), which can be found in fried foods and commercially baked products such as cookies and crackers. Saturated fats found in red meat and dairy products can also raise your total cholesterol — opt instead for leaner cuts of meat, low-fat dairy and monounsaturated fats found in olive, peanut and canola oils.

And be sure to add foods to your diet that fight bad cholesterol. These include whole grains, fruits and vegetables, oatmeal, oat bran, nuts, olive oil, fish and omega-3 fatty acids as well as foods fortified with plant sterols or stanols. (See Top foods your heart will love.)

Lose excess pounds. It doesn’t take a huge weight reduction to make an impact. Even losing as little as 5 to 10 pounds (2.3 to 4.6 kilograms) can help reduce cholesterol levels. (See Some winning strategies for becoming a loser.)

Get daily exercise. This is important even if you’re not overweight. Exercise reduces bad cholesterol and even moderate physical activity can help raise high-density lipoprotein (HDL) or good cholesterol. As always, check with your doctor before embarking on an exercise program. (For ideas on how to get started, see Planning a heart-smart exercise program.)

Quit smoking. Did you know that just 20 minutes after quitting your blood pressure decreases? Kicking the smoking habit can also improve your HDL cholesterol level.

Drink alcohol only in moderation. While a moderate intake of alcohol is associated with higher levels of good cholesterol, the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. If you choose to drink, do so in moderation. (According to the Mayo Clinic, this means no more than one drink a day for women, and one to two drinks a day for men.) Drinking alcohol in excess can lead to serious health problems, including high blood pressure, heart failure and stroke.

Finally, keep in mind that while certainly beneficial, healthy lifestyle choices are not always enough to lower cholesterol levels. In this case, your doctor may also recommend medication.

Sources: Journal of the American College of Cardiology; MedlinePlus.com; Health.com; Mayo Clinic.

Photo ©iStockphoto.com/ Denise Kappa

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People who follow a traditional Mediterranean diet are 30 per cent less likely to be depressed, a study finds.

Research has shown that eating a diet rich in fruits, vegetables, legumes, olive oil and fish can help to reduce the risk of cancer, heart disease, diabetes and even Alzheimer’s disease. And now a new study indicates that it may also help to prevent depression.

The Mediterranean diet has long been thought to explain the long life expectancy of southern Europeans. And because Mediterranean countries also have lower rates of depression and suicide than many other countries, researchers were curious about whether their diet might also affect mental health.

For the study, published in Archives of General Psychiatry, researchers looked at 10,000 healthy Spanish university graduates. Participants were asked to complete a food questionnaire at the start of the study, and they were then followed over the next four and a half years. In particular, they were asked if their diets contained the following components of a traditional Mediterranean diet:

– A high ratio of monounsaturated fatty acids (such as those found in olive oil) to saturated fatty acids (found in animal fats like butter and meat).

– Moderate use of alcohol and dairy products.

– Low intake of meat.

– High intake of legumes, fruits, nuts, cereals, vegetables and fish.

The results? Those who ate ‘Mediterranean-style’ were about 30 per cent less likely to be diagnosed with depression.

Researchers say that the fatty acids in olive oil may play a role in lowering the rates of depression. “However, the role of the overall dietary pattern may be more important than the effect of single components,” writes lead study author Almudena Sánchez-Villegas of University of Las Palmas de Gran Canaria.

“It is plausible that the synergistic combination of a sufficient provision of omega-three fatty acids together with other natural unsaturated fatty acids and antioxidants from olive oil and nuts, flavonoids and other phytochemicals from fruit and other plant foods and large amounts of natural folates and other B vitamins in the overall Mediterranean dietary pattern may exert a fair degree of protection against depression.”

More studies are needed to show a direct cause and effect from eating a Mediterranean-style diet and lowering depression, researchers say.

Make your diet more Mediterranean

So what is the Mediterranean diet exactly? Over a dozen countries border the Mediterranean Sea, making it difficult to designate one official ‘Mediterranean diet’. Diets vary between countries and regions and often reflect differences in culture, ethnic background, religion, economy and agricultural production. But the common Mediterranean-inspired menu generally adheres to these principles:

– A high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds.

– Olive oil is used as an important source of monounsaturated fat.

– Dairy products, eggs and poultry are consumed in low to moderate amounts.

– Little red meat is eaten.

– Herbs and spices are used to flavour foods, which either replaces or reduces salt.

– Red wine is consumed in moderate amounts.

Sources: Archives of General Psychiatry, October 2009; American Medical Association news release; American Heart Association; The Mayo Clinic.

Photo ©iStockphoto.com/ Steve Debenport Photography

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It’s not just kids’ stuff — find out which vaccinations can help prevent serious illness in adults.

The H1N1 vaccine has been getting all the attention lately, but it isn’t the only immunization adults should be considering. Health issues such as shingles, seasonal flu and pneumonia can also cause serious and even life-threatening complications — but their incidence and severity can also be reduced.

You may be thinking: aren’t vaccines just for children? Not so, warn health experts. According to the U.S. Centers for Disease Control, some adults didn’t receive vaccinations as children, or they haven’t had the latest versions. Furthermore, adults should keep up with their vaccinations to protect themselves as well as more vulnerable members of their community — like children and seniors — to whom they might transmit infections.

But there’s one more factor to consider: age. “As we get older, our immune system ages too,” warned Dr. Jay Keystone, in a presentation at the 2nd annual CARP Conference “A New Vision of Aging” in Toronto. It’s a process known as immunosenescence — that is, an age-related decline in our immune function . That’s why older adults are at higher risk for infections and complications.

It’s also why adult vaccinations aren’t a magical shot-in-the-arm. They won’t always prevent infection, but they can ward off serious complications that can kill.

“We immunize children to prevent illness,” Dr. Keystone said. “We immunize adults to reduce the severity of illnesses and prevent death.”

Here are four vaccines adults should consider:

Shingles (herpes zoster)

Shingles can’t be passed from person to person, but halting transmission isn’t the issue since anyone who has had chicken pox already carries the virus. After decades of lying dormant in a person’s system, the Varicella Zoster virus can come back in full force — causing a severe rash and accompanying nerve pain (known as postherpetic neuralgia or PHN) that can last for months or even years.

Most people have a 28 per cent chance of getting shingles during their lifetime — but as age increases so does the risk, warned Dr. Keystone. People over the age of 50 have a 40 per cent chance of getting shingles, and that risk jumps to 80 per cent by age 80.

The vaccine, known as Zostavax™, became available in Canada this fall. Clinical trials showed that it reduces risk by 50 per cent for people over the age of 50. The most benefit is seen for people ages 60 – 69, who saw a reduced risk of 64 per cent. However, for those who do get shingles, the vaccine reduced the duration of the illness and severity of pain.

Who should get it? Most adults over the age of 60, even if they’ve had a previous bout of shingles. (Dr. Keystone advised that people between the ages of 50 and 60 can consider it too.) Because the vaccine contains live (but weakened) virus, people who have weakened immune systems due to illness or medication should take a pass. Same goes for people with certain allergies, untreated tuberculosis or a history of bone or lymphatic cancer.

If you’re one of the slim percentage of adults who hasn’t had chicken pox or the chicken pox vaccine, experts recommend getting a Varicella vaccine – this is especially important for new immigrants and people who are at risk for exposure. However, ask to be tested first: the Public Health Agency of Canada notes that most adults don’t require a vaccine thanks to prior immunity.

How often? For the shingles vaccine, one dose in adulthood is needed — for now. Experts aren’t sure how long it will be effective, so there currently aren’t any recommendations for booster shots.

For more information, see WebMD or the CDC information sheet (PDF).

Whooping cough (pertussis)

Pertussis is making a comeback, Dr. Keystone warned. It can strike anyone at any age, but poses the most risk to infants. However, adults can easily transmit this disease to children so everyone should play a part in prevention.

According to the Public Health Agency of Canada, all adults should get tetanus and diphtheria shots (known as Td) every ten years. Experts recommend that while we’re keeping up with this routine, we should get a dose of the acellular pertussis vaccine shot in with it (known as Tdap).

Who should get it? All adults who haven’t had a dose of Tdap, especially ones that work with or are in contact with infants.

How often? Only one dose of Tdap is needed, then the regular Td will do. As with the shingles vaccine, boosters aren’t currently required.

What about other routine vaccinations for measles, mumps and rubella (MMR)? Adults born before 1970 need not apply. Adults born later who haven’t had a vaccine and who have no evidence of immunity to these illnesses should talk to their doctor about getting an MMR shot.

For more information, see the Public Health Agency of Canada website.

Influenza and H1N1

Seasonal influenza may be taking a back seat to the H1N1 virus, but that doesn’t make it less deadly for people who are vulnerable. Respiratory illnesses, including the flu, are a top cause of death in developed countries. Millions of Canadians will get influenza each year, and the infection will kill between 4000 – 8000 people.

The influenza vaccine, or flu shot, can reduce your chances of getting the flu or reduce the severity of the illness if you do catch it.

Who should get it? The seasonal flu shot is recommended for most adults, especially people over 65, pregnant women, people who have underlying health conditions and people with weakened immune systems. People who live in a long-term care facility and people who work with children or older adults are also a high priority for flu shots.

How often? One dose every fall. Different strains circulate each year, so the vaccine is “updated” annually.

What about the H1N1 vaccine? Currently, health experts around the world are recommending that everyone get this vaccine. The high risk groups are the same as for the seasonal flu, with the exception of people over the age of 65 who appear to have greater immunity thanks to possible previous exposure. (The H1N1 vaccine is still controversial and in many areas in short supply. Check with your local health unit to find out about clinics near you.)

For more information, see Health Canada’s Influenza webpage.

Pneumococcal vaccine

Along with influenza vaccines, the pneumococcal vaccine can reduce the risk of serious complications and death among people who are at the most risk. Pneumonia can move in when the lungs and the body are already weak — sometimes with devastating consequences.

While the vaccine doesn’t cover all types (some are viral and some are bacterial), it can offer up to 97 per cent protection against some of the most common strains, according to Health Canada. In Canada, there are two types available: the newer conjugate pneumococcal vaccine (mostly used for young children) and the polysaccharide pneumococcal vaccine (which has been around longer).

Who should get it? Adults who are at higher risk include people age 65 and over, people who have compromised immune systems, people with chronic diseases like heart disease, lung disease, diabetes or kidney disease and people who don’t have a properly functioning spleen.

How often? Adults over the age of 65 only need one dose. Adults under the age of 65 need a dose plus a booster every five years.

For more information, visit Health Canada’s Pneumococcal Vaccine webpage.

Additional risks

Of course, this list isn’t exhaustive. Other than routine vaccinations, many people should consider additional preventatives based on their age, medical history, occupation, lifestyle risks and travel.

For example, health care workers and those who care for children and older adults have a greater risk of exposure and transmitting certain illnesses. Travellers to certain regions may require vaccines for illnesses like yellow fever, Japanese encephalitis and typhoid. In addition, the meningococcal vaccine is recommended for people living in close quarters, like students or the military, as well as people with certain medical conditions.

And what about safety? Vaccinations, like other medications, can cause side effects, but most doctors agree that the benefits usually outweigh the risks. It’s important to talk to your doctor to weigh the pros and cons.

And the costs? Unfortunately, provincial or employer health care plans don’t always cover the costs of vaccinations. For example, the Zostavax vaccine carries a price tag of $150 that most people will have to pay out of pocket. Shingles, unlike the flu, isn’t considered to be a public health issue and doesn’t warrant the same coverage.

The best advice: talk to your doctor and do a little research through reputable health websites to make an informed decision about preventative health care measures.

ON THE WEB

For more information on adult vaccines, see:

The Public Health Agency of Canada: Immunizations Recommended for Adults

The Centers for Disease Control and Prevention: Adult Immunization Schedule

Canadian Coalition for Immunization Awareness and Promotion brochure (PDF)

Dr. Keystone is currently Director of Medisys Travel Health Clinic, Professor of Medicine at the University of Toronto and staff physician at the Centre for Travel and Tropical Medicine at the Toronto General Hospital. For more information, visit the Medisys Travel Health Clinic website.

Photo ©iStockphoto.com/ Amy Walters

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With all the hype around flu vaccines, many of us may be losing sight of the need for other regular vaccinations for adults as well as children. Here’s Dr. Jay Keystone, an expert in tropical and infectious diseases.

He says the bottom line is people don’t remember what it was like before some of these diseases were basically eradicated by vaccines.

Here’s something counter-intuitive. Bad moods can actually be good for you. An Australian study finds that being sad makes people less gullible, improves their ability to judge others and also boosts memory.

The research, out of the University of New South Wales, showed that people in a negative mood thought things through more carefully and paid more attention to their surroundings than happier people, who were more likely to believe anything they were told.

Researchers asked happy and sad participants to judge the truth of urban myths and rumours and found that people in a negative mood were less likely to believe these statements.
People in a bad mood were also less likely to make snap decisions based on racial or religious prejudices, and they were less likely to make mistakes when asked to recall an event that they witnessed.

The study authors are not telling us it’s better to be grumpy. They say good moods  promote creativity, flexibility, cooperation, and reliance on mental shortcuts.

A new study appears to add to growing evidence that green tea might help protect against cancer.

U.S. researchers gave 41 volunteers with pre-malignant mouth lesions green tea extract for three months at doses of 500 milligrams per meter squared (mg/m2), 750 mg/m2 or 1,000 mg/m2. The extract was taken by mouth. Other participants took a placebo.

The study found that about 59 percent of people taking the highest dose of the green tea extract showed a clinical response, compared with 18 percent of those who took a placebo. The researchers also noted a trend toward improvement in certain biomarkers that could predict cancer development.

During the study period of about 28 months, 15 people developed oral cancer. People who took the green tea extract and those who didn’t were equally likely to develop the cancer. However, people who had mild to moderate dysplasia, or abnormal cell growth, at the start of the study took longer to develop oral cancer if they took the green tea extract. Study author Dr. Vassiliki Papadimitrakopoulo, a professor in the department of thoracic/head and neck medical oncology at the University of Texas M.D. Anderson Cancer Center, said the findings were encouraging but did not provide definitive proof that green tea can prevent cancer.

“This is a phase 2 study with a very limited number of patients who took what would be the equivalent of drinking eight to 10 cups of green tea every single day. We cannot with certainty claim prevention benefits from a trial of this size,” Papadimitrakopoulo said in a news release from the American Association for Cancer Research.

“The goal of this kind of research is to determine whether or not these supplements have long-term prevention effects,” Papadimitrakopoulo noted. “More research, including studies in which individuals at high risk are exposed to these supplements for longer time periods, is still needed to answer that sort of question.”

The findings were released online in advance of publication in the November print issue of the journal Cancer Prevention Research.

Article By: Cynthia Ross Cravit

It sounds like the stuff of science fiction – but could we become as dependent on robots as on our personal computers?

Robots are already a part of society, particularly in manufacturing, industry and the military. But what about robots as teachers, housekeepers, caregivers and even surgeons?

In all of these cases it’s already starting to happen. A super-advanced droid named Tiro, for example, recently assisted a human instructor with an English class at Euon Primary School in South Korea. Aside from a few glitches (Tiro fell silent for a few moments after the computer she was connected to had problems), the experiment gave a glimpse of what a futuristic classroom could look like in this high-wired country.

Korean researchers say networked robots such as Tiro could be used to facilitate a child’s education by, among other things, relaying messages to parents, teaching languages – and when the kids become bored, even sing and dance for them. Outside the home, a robot could be used to guide customers at post offices or museums or to facilitate security by patrolling public areas, searching for intruders and transmitting images to monitoring centers.

Some of these service robots are incredibly life-like. Take the case of the female android, EveR-1. Appearing to be a Korean female in early 20s, EveR-1 can hold a conversation, make eye contact, and seemingly express emotions such as joy, anger, sorrow, and happiness. (See a photo of the Korean android.)

“I believe the most innovative products that changed the 20th century are the PC and the Internet,” Oh Sang Rok, who oversees the massive intelligent-service-robot project at the South Korean Ministry of Information and Communication, told the New York Times. “What will [we see] in this century? I like to believe it will be robots.”

He goes on to say that he’d like to see a robot in every home by 2015 or 2020 – if not sooner.

The robot allows doctors to see better than in open surgery. Also the instruments have wrist-like hinges, which allows for more flexibility than conventional laparoscopic devices. The robot can make tiny, precise movements, tremor-free.

(The success of the robot, of course, is dependent on the surgeon’s skill with using it. It has been reported that a woman whose husband died after a doctor using the da Vinci robot accidentally cut two of his main arteries sued the Florida hospital, alleging the surgeon lacked experience with the device.)

Also on the surgical front, Italian researchers recently announced they are testing a robot that can perform liver and kidney surgeries with a minimal amount of blood loss. The robot, called Altair, uses low-frequency electrical current to raise the temperature in organs so that blood solidifies, according to Achille Lucio Gaspari of Rome’s Tor Vergata University.

The technique allows surgeons to make incisions without breaking blood vessels. So far, the robot has been used successfully on 14 liver patients.

Are we ready for a robot-centered society?
While it still may be early days, many are concerned with the ethics and possible repercussions of developing networked robots that think and look like humans. Will humans eventually become too dependent? What about technical or programming difficulties if a robot gets hacked or simply won’t obey?

Presently, a code of ethics to prevent humans abusing robots and vice versa, is being drawn up by South Korea. Other bodies, such as the European Robotics Research Network, are also thinking about the robotic future. According to the BBC, a draft of the proposals said: “In the 21st Century humanity will coexist with the first alien intelligence we have ever come into contact with – robots…It will be an event rich in ethical, social and economic problems.”

And a recent UK government study actually predicted that in the next 50 years robots could demand the same rights as human beings.

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Recognizing and treating pre-diabetes may delay or prevent type-2 diabetes — and all the complications that go with it.

By 2010 three million Canadians will have diabetes, according to statistics from the Canadian Diabetes Association. It will cost our health care system $15.6 billion, and people with diabetes will pay between $1000 to $15,000 a year out of their own pockets for medications and medical supplies.

However, the human costs are much higher: diabetes can steal up to 10 – 15 years from your life expectancy, not to mention the complications it can cause like kidney disease, blindness and nerve damage. Each year, diabetes is a contributing factor in 41,500 deaths in Canada, and 80 per cent of people with diabetes will die of a stroke or heart disease.

But let’s forget the scary numbers for a moment because there is something we can do about the statistics. Ninety per cent of all cases are type-2 diabetes — where your body doesn’t produce enough insulin to process glucose (our body’s “fuel”) or it can’t properly use the insulin it does make. This condition develops in adulthood, and our chances of getting it are heavily influenced by our everyday lifestyle choices.

Still need proof? A recent study from the US-based Diabetes Prevention Program Research Group shows that diet and exercise can ward of diabetes for as much as a decade. During the Diabetes Prevention Program (DPP) involving 3000 participants who were at high risk, researchers discovered that participants who followed a healthy diet (aimed at weight loss) and exercised regularly reduced their risk of diabetes by 58 per cent. The effects were also long-lasting — in the years following the study, participants in the diet and exercise group had a lower risk even if they didn’t maintain those healthy lifestyle choices.(Read the abstract here.)

Once you have type-2 diabetes, there’s no going back. The condition can’t be cured or reversed, and can get worse over time as it becomes more difficult to manage blood glucose levels (or blood sugar levels). However, if you can identify the first signs of trouble, you can help stop type-2 diabetes before it starts.

Catching pre-diabetes

That’s where pre-diabetes (also known as “impaired glucose tolerance” or “impaired fasting glucose”) fits in. It’s when your blood glucose levels are higher than they should be, but not quite high enough to warrant a diagnosis of type-2 diabetes. Catching the condition at this stage is important because doctors warn that the damage and complications associated with diabetes can actually start during the pre-diabetes stage.

The good news is a diagnosis of pre-diabetes doesn’t mean you’ll develop diabetes. In fact, knowing about the condition can actually help you delay the onset or prevent it altogether. Taking steps to treat the condition — usually through diet and exercise — means glucose won’t build up in the blood and cause further damage. It’s possible to get your blood glucose levels back down to normal if you take the right steps.

The bad news: There usually aren’t any symptoms, and experts note that people often have the condition for several years without realizing it. (Many people with type-2 diabetes don’t experience any symptoms either.) Without intervention, pre-diabetes can develop into type-2 diabetes within 10 years.

Pre-diabetes is picked up through regular screening tests like the fasting glucose test and glucose tolerance test. Typically, doctors will start administering these routine tests every three years after you reach the age of 40. However, if you have other risk factors you might need screening sooner or more often.

Reducing the risks

The risk factors for pre-diabetes are the same as for diabetes, and include things you can’t change as well as ones you should be doing something about.

Factors you can’t control include:

- Age: People over the age of 40 are at higher risk.

- Family history: If a parent or sibling has type-2 diabetes, you’re more likely to develop pre-diabetes and type-2 diabetes as well.

- Ethnicity: People of Aboriginal descent are three to five times more likely to develop the disease. Hispanic, South Asian or African descent have a higher risk.

- Medical history: people who have been diagnosed with heart disease, high blood pressure, high cholesterol, polycystic ovary syndrome, insulin resistance or schizophrenia are at higher risk. Women who had gestational diabetes should also be aware that this could contribute to their chances of developing type-2 diabetes.

Factors you can control include:

- Weight: Being overweight or obese is the most important risk factor, especially if you carry this extra weight around your middle.

- Fitness (or lack thereof): Regular exercise uses up glucose so it won’t build up in the bloodstream. Studies have shown that losing 5 – 7 per cent of your body weight and exercising 30 minutes most days of the week can reduce the risk of type-2 diabetes by nearly 60 per cent. If you’re over 60, those same measures translate to a 71 per cent reduction.

- Diet: In addition to causing weight gain and inflammation, our high-fat, high-sugar diets can cause our blood sugar levels to spike. Healthy choices — like whole grains and plenty of vegetables — help maintain consistent blood sugar levels.

- Smoking: This habit increases the risk of a multitude of diseases, many of which go hand-in-hand with diabetes.

- If you have a group of health conditions — which can include high fasting glucose levels, high blood pressure, abdominal obesity, high levels of triglycerides and low levels of HDL (”good cholesterol”) — you may have what is known as “metabolic syndrome”. Metabolic syndrome is a group of conditions that put you at higher risk for diabetes and heart problems.

In other words, people who are overweight, have a poor diet or don’t exercise regularly should do something to correct these issues, but also keep them in mind as factors that raise one’s risk. The aging of the population, increasingly sedentary lifestyles and poor diet are behind the rise in diabetes incidence in Canada.

Just press “pause”

So what’s the bottom line? If you want to prevent type-2 diabetes (and the potential complications), your best defense is to live well and identify problems early on. Simply put:

- Eat a healthy diet. You know the drill — plenty of fruits and vegetables, lots of fibre, low-fat foods and fewer salty, sugary and refined foods.

- Exercise. At the very least, get your 30 minutes of exercise most days of the week.

- Maintain a healthy weight, especially if you’re prone to gaining weight around your mid-section.

- Get regular screenings — including blood glucose, blood pressure and cholesterol levels.

In some cases, a medication called metformin may be prescribed, but lifestyle choices are the usually the first plan of attack.

Right now, the future looks somewhat bleak with a projected forecast of 380 million people worldwide having diabetes by 2025. Current estimates predict that a child born after the year 2000 has a one in three risk of developing the disease during his or her lifetime. The numbers don’t have to look like this — especially not when there’s so much we can do to prevent the disease.

ON THE WEB

Education is half the battle. If you’re looking for more information, check out some of the sources we used for this article:

Canadian Diabetes Association

HealthLinkBC

Mayoclinic.com

National Diabetes Information Clearinghouse (NDIC)

If you have any questions or suspect you might be at risk, pay a visit to your doctor.

Photo ©iStockphoto.com/ Nikolay Mamluke

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Check out the GI for your health

A modern epidemic

Junk food substitutes

Boost your ability to fight off infections this cold and flu season with these healthy foods.

This year we have even more reason to want our immune systems functioning at their best. In addition to the usual round of colds and seasonal flu, many people aren’t sure what to expect from H1N1.

Adding more confusion is the controversy over the safety and effectiveness of methods used to prevent or treat this new illness, like the H1N1 vaccine and antivirals. It’s not surprising that many people are looking for “natural” ways to boost their own internal defences. Our immune systems are responsible for fighting off attackers like viruses, bacteria and toxins, but sometimes they need a little help.

How can you give your immune system a boost this year? Here’s what experts are saying:

Healthy habits make the difference

Let’s forget colds and flu bugs for a moment. Research on how our immune system functions is pretty consistent. We know we’re better able to fight off infections when we get enough sleep, keep stress in check, exercise regularly and eat a balanced diet that provides plenty of nutrients.

In contrast, when we’re lacking in these key areas, we’re more likely to get sick and have a harder time fighting back. It doesn’t matter if we’re trying to fight the flu or ward off longer term threats like diabetes and cancer. The preventative measures are basically the same.

But when it comes to vitamins and minerals, it’s sometimes hard to know if we’re getting enough of the right ones. While the information about supplements and “super foods” can be confusing, health experts are clear on one thing: it’s a healthy diet — not any single food or supplement — that makes a difference for keeping your immune system strong. Eating a wide variety of healthy foods ensures you’re covered when it comes to essential infection-fighting nutrients like protein, vitamins A and C, zinc, beta-carotene, selenium and a host of other anti-oxidants.

Immune-boosting choices

Does your diet need a little help? Here are some of the top recommendations:

Citrus fruits. We know the virtues of vitamin C for fighting colds, so it’s no surprise that citrus foods often make the grocery list. Keep in mind that whole fruits are better than juices as they keep the original pulp (fibre) intact.

Red fruits. The more colour, the better! Not only are they visually appealing, fruits like berries, prunes, raisins, red grapes and plums are rich in anti-oxidants.

Dark green vegetables. Leafy greens (like cabbage, spinach and kale), broccoli, peppers and Brussels sprouts are packed with vitamins C and E. Make a salad, or steam them with some garlic for a tasty side dish.

Orange-coloured fruits and vegetables. They’re high in beta-carotene which helps boost the immune system. On the veggie side, try pumpkins, carrots, peppers, squash and sweet potatoes. For fruits, choose nectarines, apricots, peaches, mangoes and melon. (Many of these foods have vitamin C too.)

Of course, orange and green aren’t the only colours. Dietitians recommend choosing a wide variety of colours and textures. Try steaming or stir frying a colourful mix, or tossing them in a salad with vitamin C sources like grapefruit segments. Aim to include as many colours as possible in your meals.

Honey. It’s good for your gut — or rather, the good bacteria in your gut. It’s also a favourite sweetener for tea and great for soothing sore throats.

Oats and barley. In addition to being some serious comfort food, these grains feature fibre, vitamins B and E, selenium and beta-glucans — which helps the immune system recognize and destroy intruders. A hot bowl of oatmeal topped with fruit or honey is an instant warm-up in cold weather and a good way to kick-start your day.

Spices. Who says bland is better? Many seasonings like cinnamon, cloves, oregano, sage, thyme and turmeric are also packed with anti-oxidants. Ginger is particularly handy during flu season because it will help calm queasy stomachs. (See Spices of life for details.)

Garlic. Good news for garlic lovers — this potent food contains phytochemicals that help kill bacteria. It’s also thought to have antiviral properties as well.

Tea. Black or green, tea contains protective antioxidants like polyphenols (which are anti-inflammatory and infection-fighting) and catechins (also known for their anti-inflammatory properties). Tea also helps soothe the throat, and provides a calorie-free way to stay hydrated. (For more information, see A cup of tea for your health.)

Lean meats. We need protein to fight infections, but high-fat cuts of meat are still a no-no. A little bit of red meat is okay, but chicken and turkey are better choices.

Chicken soup. There are many theories as to why this classic remedy is so soothing — it could be the amino acids that block inflamed cells, the chicken itself and the healthy veggies. You can’t go wrong stocking your freezer with this favourite — and it’s an easy meal to prepare when you don’t feel like cooking.

Seafood. Salmon, mackerel and herring are good choices for getting some protein, and shellfish — like shrimp, mussels and oysters — pack a triple punch with selenium and zinc added as well.

Legumes. Meat doesn’t have to be your only source of protein. In fact, dietitians recommend we should be getting more vegetable-based proteins like beans, lentils and nuts in our diet. Many legumes are easy on the budget, and they’re also a source of zinc too. Enjoy some peanut butter on whole-grain crackers or toast, or substitute lentils for beef in your spaghetti sauce.

Mushrooms. Button, Portobello, cremini… It doesn’t matter which variety you choose, they all contain beta-glucans. Serve them up on the side or use them to top your favourite dishes.

Yogurt. It may seem counter-intuitive to put bacteria into your system, but research has shown that pro-biotic cultures in yogurt help bolster our immune system by increasing our white blood cell count. It’s also a way to cure a sweet craving at a time when we should be cutting back on sugary foods. Try topping plain yogurt with fresh berries, or mix in a little honey to sweeten.

What foods should you avoid? No surprises here: processed foods, fatty foods and foods high in sugar aren’t recommended. (After all, they aren’t the best choices even when you are healthy.) Sugar can actually impede immune system function, so try not to fill up on sugary drinks when you’re sick.

If you want the full effects, make these food choices a healthy habit. Don’t wait until you’re already sick to start eating a healthier diet. Think bright, deeply coloured produce, whole grains, lean meats and healthy spices and you’ll be on the right track for better health this fall and winter.

Sources: American Dietetic Association, EatRightOntario.com, Forbes.com, Ohio State University Extension, WebMD

Photo ©iStockphoto.com/ Denis Pepin

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Time to clean up your medicine cabinet! Here’s what you should keep on hand for illnesses, injuries and emergencies

If spring cleaning didn’t have you nosing through your medicine cabinet here’s a little extra motivation: Experts recommend having certain supplies on hand to be ready for anything — whether it’s a minor illness or an emergency.

Not sure where to start? Here are some essential supplies you should have on hand:

Extra doses of prescription medications: If you couldn’t get to the store or if the pharmacy was closed due to unforeseen circumstances, would you have enough of your required medications to get you through? Avoid letting your prescriptions run too low, and talk to your doctor about having a little extra on hand.

Extra special needs items: In the event of a natural disaster, power outage or disease outbreak the supply of certain items could be disrupted even if stores remain open. Your emergency kit should include any necessary items like infant formula, an Epi-pen, glucose or blood-pressure monitoring equipment and any equipment needed for a person with a disability. Don’t overlook the small stuff that could be difficult to live without — like hearing aid batteries, denture needs and extra eye glasses.

Stomach remedies: Anti-diarrheal and anti-nausea medications (antiemetics) will come in handy if a flu bug or food poisoning hits and you can’t get to the store. Antacids and treatments for indigestion or gas can also provide relief following an overindulgence or celebration.

Fluids with electrolytes can help replenish minerals like sodium and potassium that get lost due to nausea, vomiting or excessive sweating. Dehydration in adults can usually be treated by drinking water, but children may require a pre-formulated oral rehydration solution. In a pinch, you can make your own — see the Mayo Clinic for more information.

Acetaminophen, ibuprofen and/or aspirin: All three of these medications can help alleviate pain but more importantly they can help bring down a fever. Acetaminophen is a must if there are children around, and it’s a good idea to have aspirin as well in the event of a heart attack. Aspirin and ibuprofen can also reduce inflammation due to a sprain or arthritis.

Anti-histamines: Even if you don’t suffer from allergies or hay fever, antihistamines should be part of your medicine cabinet to help deal with mild allergic reactions and those itchy insect bites. If you’re buying oral anti-histamines (in pill form) be aware that they can cause drowsiness. For persistent allergies, talk to your doctor about prescription versions instead — they often have fewer side effects.

First aid kit: It’s an essential item for home, work, camping and the car, and you can buy them in different sizes from most retailers and from St. John’s Ambulance or the Red Cross. Once you’ve got one, it’s important to check periodically to make sure the products are still good.

If you’re assembling your own, you’ll need some basic supplies like bandages in a variety of sizes, gauze, adhesive clothe tape, scissors, tweezers, gloves, antiseptic and eye wash. For the car or boat additional items like a blanket and instant cold compress will come in handy too. (See the Red Cross’s Anatomy of a First Aid Kit for a complete list).

Antibiotic cream or ointment: It will help speed healing, prevent infection and treat cuts and burns — but it’s also one of the products in your first aid kit that’s likely to expire if it’s “out of sight, out of mind”. Make sure you have a fresh tube or bottle with your other supplies.

Thermometer: Most families have one, but people who have recently moved out on their own might need to fill this gap in their medicine cabinet. Which one you choose will depend on your needs, whether it’s a multi-purpose thermometer (for under the tongue or arm, or rectal use) or one that takes the temperature through the ear. New digital thermometers are easy to read, and some even let you know when it’s time to take them out.

Soap and cleansing agents: Soap is one item you definitely don’t want to run out of if you’re stuck in your home for a few days — especially since frequent hand washing is an important way to prevent the spread of viruses. Remember, it’s the scrubbing action and rinsing that will kill the viruses so antibacterial soap isn’t always necessary. Hand sanitizer works well for situations where you can’t wash your hands.

Some sources also recommend products to disinfect surfaces — but that doesn’t mean you have to stock up on cleaners. Hydrogen peroxide is an approved sanitizer and can be used on many household surfaces as well as to clean wounds.

Protective measures: Gloves are an essential item for protection, whether it’s from chemicals or bodily fluids. (If a member of your household has an allergy to latex, opt for non-latex gloves instead to avoid any danger).

Many people are also adding surgical masks to their preparedness kits, though there is still some debate as to how effective they are in the event of an outbreak.

And depending on your situation, consider adding a box of condoms to your shopping list (even if pregnancy isn’t a worry). Condoms will provide protection against sexually transmitted illnesses – a heath issue that affects baby boomers and seniors too.

Emergency health information: When an emergency happens, you may need to provide key information to emergency workers or quickly get in touch with work or school. You’ll want to have this information at your finger tips when it’s needed. The Public Health Agency of Canada has a Family Emergency Health Information Sheet you can download and fill out that includes essential information like blood type, medical conditions, medications, allergies and emergency contact numbers.

In addition, you may also want to document any additional health care providers or services — like a dentist, eye doctor, public health hotline or poison control centre. Experts recommend keeping any essential paperwork like this in a fire- and water-proof container.

Emergency instructions: Do you know what to do when something goes wrong? While there’s plenty of first aid information available online, in an emergency you won’t have time to look it up. Experts recommend keeping a first aid instruction book with your supplies (if one doesn’t come with your first aid kit).

In addition, you may also want to include instructions for any known risks or issues. For example, the Heart and Stroke Foundation has an Emergency Wallet Card or Emergency signs, signals, actions – for life brochure that outlines the warning signs of heart attacks, cardiac and stroke — and how you should respond in an emergency.

Sanitary products: Depending on your family’s needs, make sure you have extra tissue, toilet paper, sanitary napkins and tampons, cotton balls, diapers and paper towels.

Sunscreen: It’s not necessary for an emergency, but it will prevent sunburns and skin cancer. Look for an SPF (sun protection factor) of at least 15, and make sure the product protects against both UVA and UVB rays. (For more information, see Choose a sunscreen that’s right for you).

Insect repellent: Mosquitoes and ticks aren’t just a nuisance — they can carry diseases like West Nile Virus and Lyme disease. Whether you’re working in the garden, enjoying an evening outdoors or heading off for a weekend of camping, you’ll want to keep a bottle around.

Look for the Pest Control Product (PCP) registration number on the label to make sure you’re choosing a product approved by Health Canada. Avoid any products that say “insecticides”, and apply with caution. (For more information, see Health Canada’s Insect Repellent page).

Before you hit the stores, take a few minutes to take stock of what you already have. Be sure to check the expiry date on any medications — including over-the-counter remedies, vitamins, prescriptions and hygiene products. To help with the budget, try picking up a few items each week, and watch for sales and coupons too.

And some safety advice as you stock those shelves: Make sure products stay in their original packages so they are clearly labelled and easily to identify — and include instructions for safe use (like dosage). Be sure to keep products out of reach of children, like in a locked drawer or closet — and try to keep your “medicine cabinet” out of the bathroom where heat and humidity can do damage.

Sources: Red Cross, National Health Service (NHS), Public Health Agency of Canada, Getprepared.ca

What’s in your medicine cabinet that we didn’t mention? Tell us in the comments .

Photo ©iStockphoto.com/ Sandy Jones

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Looking for skin care solutions that really work? These everyday choices can have a big impact on your skin.

Are you worried about how well your brain, heart and other organs work, or how they look? The answer may seem obvious, but when it comes to our body’s largest organ we’re often more concerned about appearance than function. However, healthy skin isn’t necessarily a product of the latest skin care products or make-up. As with other organs, it’s our lifestyle choices that can make all the difference.

While there are some factors we can’t control — like age, genetics and hormones — there are many things we can do to keep our skin healthy and looking younger for years to come:

Handle with care. Taking more care with your lingerie than your skin? According to experts, the same rules apply: gentle washing and gentle drying. You don’t need expensive products – a gentle cleanser like glycerin soap will do the trick. Warm water is better than hot or cold, and don’t linger too long in the tub or you’ll actually lose moisture. When you reach for the towel, avoid rubbing your skin and pat dry instead.

And don’t skip the bedtime wash. Before your head hits the pillow, make sure your skin is free of all the oil, dirt and make-up you accumulated during your waking hours.

Shave with caution. Razors are a budget-friendly way to get rid of unwanted hair, but they can also cause irritation (especially in delicate areas.) You can keep your skin soothed by shaving after a warm shower or bath or putting a warm cloth over the area first. Keep your tools sharp and clean, and shave in the direction of hair growth rather than against it if your skin is sensitive. Shaving gel, shaving cream or lotion can provide some much needed lubrication for dry skin.

Avoid irritants. Even if you don’t have sensitive skin, the harsh chemicals in cleaners and detergents — not to mention perfumes, dyes and additives in personal grooming products — can aggravate your skin. Cleaning products can strip moisture from your skin, even if it doesn’t react to them. In addition, your skin can absorb chemicals with which it comes in contact — allowing potentially-dangerous toxins to enter your body.

How to dodge the risks? Read the labels carefully: a good rule of thumb is to avoid any ingredients you don’t recognize or can’t pronounce. (Some natural health experts advise that if you wouldn’t eat it, don’t put it on your skin.) Wear gloves when handling or using products that contain harsh chemicals, like cleaning products.

Moisturize regularly. Does your skin feel tight after a shower? Chances are you need a moisturizer to nourish and protect your skin. What product you buy and how often you use it will depend on a number of factors, including where you plan to use it (face or body), your age, skin type (dry or oily) and any skin issues you have.

For daytime wear, the Mayo Clinic recommends a moisturizer with at least SPF 15. Beauty experts recommend something a little heavier on the face and neck for night time use to combat the affects of aging. Baby oil is another option for extra-dry skin, and aloe vera and anti-oxidant ingredients provide benefits too. Avoid products with alcohol — they’ll dry the skin.

Skip the sun. Aside from the dangers of skin cancer, the sun is responsible for most of the signs of aging on our skin, according to experts. We already know how to protect against this hazard: stay indoors during peak hours, sit in the shade, cover up with clothing, don a hat and sunglasses and regularly use sunscreen or sun block.

If you’re in charge of youngsters, make sure they cover up too. The damaging effects of the sun start at an early age.

Provide shelter from the elements. There’s some truth behind the term “weather-beaten complexion”. In addition to the harmful effects of the sun, the wind can dry skin too (think of how well moving air dries our hair and clothes). Extreme hot and cold won’t help either.

What’s the remedy? Avoid extreme temperatures (when possible), and put your fashion sense to work with a scarf, wrap or other protective clothing to cover exposed skin.

Control the climate. Dry air draws moisture from any source possible — including exposed skin. While we can’t control the weather, we can control our indoor environment, and that’s where we usually spend most of our time. Experts note that 35 to 50 per cent humidity indoors is ideal. (A humidity gage from the hardware store can help you keep track). If your home is too dry, a humidifier can help keep your skin nourished.

Exercise. Get your blood pumping — it’s good for your entire body, including your outer layer. The skin also benefits from the good circulation that comes with a good workout, like increased oxygen and vitamins to help it look refreshed and younger.

Exercise also mitigates the effects of other ailments — like stress and fatigue– which can add years to your look due to puffy, dark eyes and sallow skin.

Nourish from within. Your skin is more than just an outer shell: it’s part of a complex system and it needs good nutrition too. The good news: the foods that are good for the heart and waistline are good for the skin too – like vitamin-packed fruits and vegetables, anti-oxidants, vitamin D and essential fatty acids. But beware: some foods can cause inflammation that shows in your skin. (Check out Can food fight inflammation? for details.)

In addition, drink up! There’s still some debate about how much fluid we need each day and how this affects our skin, but some experts note that getting plenty of fluids keeps skin hydrated and plump, and even helps to flush out toxins.

Manage stress. There’s no way around it — stress negatively impacts health and your skin is no exception. Stress can rob the skin of water, making it difficult to repair itself and heal. Studies have also shown that stress triggers the release of certain chemicals like cortisol that can trigger or worsen skin conditions like atopic dermatitis and acne thanks to increased oil production. Cortisol can also break down collagen — which your skin needs for elasticity.

Prolonged stress can also affect the dilation of blood vessels in our skin – meaning too much or too little blood is reaching the cells. Too little blood can give the skin a pale, dull appearance and make skin less supple. Too much blood makes the skin appear flushed, and can worsen conditions like rosacea.

We can’t avoid stress, but taking steps like exercising more, employing relaxation techniques and keeping our relationships healthy can make sure it doesn’t get the better of us.

Keep an eye out for changes. Skin care ads tell us to “love our skin”, but one of the best things we can do is get to know it. Rashes, blisters, dark spots, wounds that don’t heal and changes to our moles can signal trouble, whether it’s allergies, dermatitis or melanoma. Experts agree that checking your skin on a regular basis should be part of your at-home screening routine, and any changes should be examined by a doctor. Have a spouse or trusted friend or family member check hard-to-see places like your scalp and back.

Seek medical advice. Conditions like acne, rosacea, psoriasis and eczema can affect more than just the skin’s appearance. They can cause considerable discomfort and result in interrupted sleep, loss of productivity, missed days at work and even permanent damage if left untreated. They can erode self-confidence and impact quality of life.

While there isn’t a cure for these conditions, a health care professional can recommend lifestyle changes and medications to help. Allergies and chemical sensitivities may be the unknown culprits.

These lifestyle changes will help keep your skin looking its best, but one habit you’ll want to break is smoking. Smoking can hasten the effects of aging and make skin look years older than it actually is. It shrinks the blood vessels that supply oxygen and nutrients to the outer layers of our skin, depriving it of oxygen and vitamin A. Also, because your skin is losing elasticity, repetitive motions like pursing your lips and squinting to keep smoke out of your eyes will leave their mark — in the form of lines and wrinkles.

Overall, it doesn’t have to take a lot of time, cash or trial-and-error to get better skin. Whether you use a lot of skin care products or not, building these steps into your routine can help improve your skin.

Sources: Canadian Dermatology Association, Mayoclinic.com, the National Post, ScienceDaily.com.

Photo ©iStockphoto.com/ absolut_100

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Lifestyle changes you can make to prevent some of the top causes of death and disability in Canada.

Sure, we’re living longer lives but are they healthier ones? According to the latest data from Health Canada, Canadians are living longer than they did in the past: Life expectancy is now up to 77.8 years for men and 82.6 years for women.

It’s good news, but there’s another more important statistic we should have our eyes on: Health adjusted life expectancy (HALE).

What’s the difference? About 10 years less for men and 12 for women. HALE measures the years of life an average person can expect to live in good health rather than just how long they will live. In other words, an otherwise healthy person can expect to live at least 10 to 12 years in poor health with some kind of physical or mental limitation that affects their quality of life. Both men and women can expect to see their quality of life decline once they reach their late 60s and early 70s.

That is, if an illness or injury doesn’t happen at a younger age (remember, we’re talking averages here). But don’t be alarmed: There are many steps we can take to improve our health now and for the future. Being aware of the issues is just the first one.

What’s affecting Canadians?

Some of the top causes of disability and death include:

- Arthritis or rheumatism. They’re the leading cause of disability in the U.S. and Canada, followed by back or spine problems.

- Cancer

- Cardiovascular disease (heart disease and stroke)

- Chronic lower respiratory diseases (like chronic obstructive pulmonary disease)

- Unintentional injuries. Accidents and falls can lead to permanent damage and a loss of independence. According to the World Health Organization, road traffic accidents are one of the top causes of death in developed countries.

- Diabetes

- Influenza and pneumonia

- Alzheimer’s disease and other dementias

- Mental health issues. According to the World Health Organization, depression is one of the top causes of disability worldwide, especially in women. Intentional self-harm (suicide) is one the top causes of death for men in Canada.

(For more information, see the Center for Disease Control report and Statistics Canada).

Steps you can take to protect yourself

In many cases we can prevent these issues altogether, or at least delay the onset so we can enjoy more years of health. Here’s how:

Don’t smoke. If you’re currently a smoker, quit the habit. If you don’t smoke, stay away from second-hand smoke. According to WHO estimates, smoking is the “hidden cause” of nearly one in 10 deaths each year — including those from heart disease, lung cancer and COPD. Even though many lung diseases can be managed, they can take a serious toll on daily life. Even simple actions such as taking a shower or walking from the house to the car can take enormous effort.

Exercise. Experts warn us time and time again that we’re still not making enough of an effort to work some physical activity into our routines. You know the number: 30 minutes a day, most days of the week. It’s not just about your heart and your waistline. You’ll have better balance, strength and stability if you include some strength training and flexibility exercises. A strong body is good protection against falls, and regular exercise can help maintain a good range of motion.

Eat a balanced diet. That means lean meats, whole grains and plenty of fruits and vegetables. Cut down on the salt and processed foods too. Eating good foods provides essential nutrients that help prevent disease.

Diet and exercise together are essential for maintaining a healthy weight. Being overweight or obese puts people at a higher risk for most health conditions. Type 2 diabetes, which accounts for the majority of cases of diabetes, can often be prevented with these lifestyle choices.

Drink alcohol in moderation (if at all). Recent research reveals that too many people drink more than they should — and that will impact their health. People are also prone to preventable accidents when intoxicated because their judgment is impaired.

Drive safely. Revisit the rules you learned in driver’s ed.: Stick to the speed limit, driver sober and buckle up (and make sure everyone else is strapped in too). Even driving when you’re tired can pose a risk to you and others. Avoid unnecessary risks like speeding or distractions too.

Avoid catching the flu and spreading it to others. Seasonal flu kills thousands of Canadians each year, often people with existing chronic conditions that make them more vulnerable. This fall’s flu season may pack a double whammy with the H1N1 virus making the rounds.

How can you reduce your risk and the risk to others? Staying healthy overall is important, but more immediate measures you can take include: washing your hands frequently, keeping surfaces clean and staying home if you’re sick. (For more tips, see 8 ways to avoid a cold or flu).

Fall-proof your home. What hidden dangers lie in your home or in your parents’ home? Here are some things you can do to prevent falls:

- Make sure there’s adequate lighting. Use night lights to keep pathways well lit so you can see your steps.

- Use non-slip bath mats and a mat in the bathtub to prevent slips on wet floors.

- Keep the items used the most within easy reach. For example, make sure your pots, pans, plates, etc. in your kitchen are kept in places you can easily get at without reaching or needing to stand on something.

- Put anti-slip mats under any scatter or area rugs.

- Clear clutter. Make sure cords are kept out of the way and keep items off the floor and out of high traffic areas. For instance, put your boots away rather than leaving them in an entry way.

- Install hand rails or bars in the bathroom, and railings at staircases.

- Don’t be shy about using or recommending any safety aids, like a cane if needed.

Another trick to preventing falls: Don’t rush. Take your time getting up, and going up and down stairs. Stairs are one of the most common places people fall. (For more information, see the Public Health Agency of Canada).

Take care of your feet. Podiatrists call them the “mirror of health” for a reason: the feet often show the first signs of illnesses like arthritis, diabetes and circulatory diseases. Symptoms like dry skin, burning or tingling sensations, numbness, brittle nails and discolouration should warrant a visit to the doctor. According to experts foot pain isn’t normal at any age, and should be checked out so it can be treated. The British Columbia Association of Podiatrists warns that nearly 50 percent of people will have foot problems sometime in their lives — and foot problems often lead to problems elsewhere in the body too.

However, disease isn’t the only issue. We often bring the problems on ourselves with years of cumulating abuse. One of the best preventative measures we can take is to wear sturdy shoes that are properly fitted, have good arch support and a firm sole (sorry, no high heels). While summer is the season for cute shoes and flip flops, making them a staple in your wardrobe is inviting trouble down the road. Women, along with seniors, athletes and diabetics, are in a high risk group because of their punishing footwear.

(For more information on foot troubles, see the BCAP website).

Take care at work. Know the safety procedures and precautions for any of the substances and equipment you use — even if it’s just cleaning products. Look for the Workplace Hazardous Materials Information System (WHMIS) information sheets and any relevant training manuals. Be aware of how you lift and move.

Office workers should beware as well. Take breaks and switch activities from time to time to avoid repetitive stress conditions. Make sure your desk chair, keyboard and monitor are set up to be as ergonomic as possible, and take time each hour to stretch or move around.

Look after your mental health. One in five Canadians will experience a mental illness in their lifetime, yet many won’t seek the treatment they need because of the stigma. Experts agree that we should take steps to protect our mental health just like we do our physical health — such as managing stress and seeking support from friends and family members. Don’t be afraid to seek help if you’re experiencing the symptoms like prolonged feelings of sadness or anxiety. Like physical illnesses, mental illnesses can be treated.

Keep the volume down. Exposure to excessive noise can have a cumulative affect — which means people’s hearing function can decrease as they age. Protect yourself now by keeping the volume to a reasonable level, and wearing protection when using power tools or equipment (like lawn mowers).

Look after your eyes. Like the rest of our bodies, our eyes need regular check-ups too. An eye doctor can detect the early signs of conditions like glaucoma and macular degeneration and prescribe treatments. And don’t forget to shield your eyes from the sun with tinted glasses and a wide-brimmed hat — it will protect them from damaging UV rays that will be harmful in the long run.

If you wear glasses or contact lenses, keep your prescription up to date so you can accurately judge distances and spot any hazards in your way. If you work on a computer, make sure your glasses are up to the task so you won’t suffer from computer vision syndrome.

Plan for it. When it comes to finances, people are often better prepared for death than they are to cope with a disability. Unfortunately, people don’t live healthy, active lives right up until “the end”.

Experts note that as parents, children, spouses and individuals we have to start take the consequences of disability more seriously. How could we support our lifestyles — and our loved ones — if a disability happened at a young age and we could no longer work? Are we including health care costs in our long term financial plans? What changes can we make now — both to our lifestyles and financial planning — to ensure a good quality of life later on?

They’re tough questions, but having the answers is empowering and can provide a sense of security for ourselves and others.

Overall, these tips may sound like common sense, but they’re often ones we have a hard time fitting into our lifestyle. Still, experts agree that we need to make more time and more effort to make these changes. While we don’t often see immediate benefits, the results will pay off in the long run.

Additional sources: Health Canada Healthy Canadians 2008, World Health Organization

Photo ©iStockphoto.com/ Nicholas Monu

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Inflammation: it’s a word we hear a lot in the news, and not just when we’re talking about arthritis or injuries. More research is finding that chronic, low-grade inflammation (or systemic inflammation) in the body may be a contributing factor for serious conditions like cancer, heart disease and Alzheimer’s disease. It can affect your body’s ability to heal, and even promote aging. The problem is that this inflammation often goes unnoticed — until it’s too late. The good news is that researchers are now taking a serious look at this hidden cause of trouble.

At the same time, we’re more aware of how our lifestyle choices impact our health, and we’re on the lookout for preventative measures we can take to ensure longer, healthier lives. Nutrition has stepped into the spotlight as one of the ways to ward off disease and treat certain ailments. Many experts now believe that what we eat can either fight the effects of inflammation — or make it worse.

Here’s a look at the food we currently know to cause health or harm:

Pro-inflammatory foods

Along with raising your risk for serious illnesses, these foods can also increase inflammation and the pain associated with it. In addition to dropping other vices like smoking and excessive drinking, experts recommend avoiding these foods:

High-fat meats and red meats — saturated fats (which are animal-based) and a fatty acid called arachidonic acid are the culprits here. A little of each is good for your health, but too much will have a detrimental effect. When you choose red meat, opt for lower-fat cuts and look for grass-fed sources rather than grain-fed ones. (Of course, portion control is also key.)

Full-fat dairy — some sources argue that dairy in general can contribute to inflammation, but it’s the high-fat sources like ice cream and certain kind of cheeses that are the worst. Like high-fat meats, it’s the saturated fats and arachidonic acid you’ll want to limit.

Unhealthy fats — avoid foods that are high in saturated fats and trans fats. Omega-6 fatty acids are also thought to contribute to inflammation, and they can be found in corn oil, peanut oil, safflower oil and sunflower oil.

Foods high in refined sugars and starches — sugary cereals, soft drinks, pastries and desserts are harmful to more than just the waistline. Foods high in processed sugars and refined flours should be given a pass because they can cause unhealthy spikes in blood sugar and contribute to type-2 diabetes.

Processed meats — in addition to their other unhealthy ingredients, processed foods may contain nitrites which are also known associates of inflammation and chronic disease.

Fast foods and junk food – there’s no way around it: bad fats and plenty of sugar and starches make junk foods a no-no regardless of what diet you follow. Save them for the occasional treat, and offset them with healthier choices.

Nightshade family plants — usually everyone extols the virtues of vegetables, but some experts caution that vegetables from the nightshade family of plants — like potatoes, eggplant and tomatoes — can make inflammation worse because they contain solanine, a chemical alkaloid. However, much of the evidence in this area is anecdotal and more research is still needed to settle this controversy.

Anti-inflammatory foods

Experts are quick to point out that there isn’t a single superfood to cure all ills, but rather it’s our everyday food choices that can make a big difference. Proponents of the anti-inflammatory diet recommend these foods:

Salmon and cold-water fish — they get the nod for those anti-inflammatory Omega-3 fatty acids. If fish doesn’t tempt your taste buds, try a fish oil supplement instead.

Nuts and seeds — they contain good fats like Omega-3 and Omega-9 fatty acids that are essential to a healthy diet. Throw them on a salad, toss them in trail mix or make homemade granola bars.

Healthy oils – they’re another source of “good fat”. Olive oil in particular has been shown to reduce pain and the risk of heart disease. Other good oils include walnut oil and grape seed oil.

Lean meats — in addition to fish, lean poultry and seafood should regularly grace your table (in reasonable amounts, of course).

Legumes — the plant-based proteins found in lentils, chick peas and beans are good for your health and should be a regular part of your diet in place of meat at least two or more times a week. (They’re also high in fibre too). Soy protein may also help reduce inflammation, so try some soybeans, tofu and soy milk.

Whole grains – dietary fibre makes the difference. Experts note that our breads, cereals and pasta should be 100 per cent whole grain rather than harmful refined flours. They take longer to digest, making you feel fuller longer and avoiding blood sugar spikes.

Brightly-coloured fruits and vegetables — the more fruits and vegetables in your diet, the better because of the nutrients and fibre they provide. Go for colour — the pigments that make vegetables and fruits so bright contain phytochemicals that have anti-inflammatory properties. Dark, leafy greens also pack a healthy punch.

Fruits like blueberries, cherries and strawberries are packed with phytochemicals and anti-oxidants. Also, enjoy that apple peel too — like red grapes, red onions and broccoli, it’s packed with quercetin, another anti-inflammatory phytochemical.

Anti-inflammatory seasonings and spices — tumeric, ginger, black pepper, basil, garlic, cinnamon, rosemary and red pepper are packed with anti-oxidants and phytochemicals, and they add flavour without piling on calories or salt. (See Spices of life for more tasty choices.)

Green tea — green tea contains a type of flavonoid called catechins which fight inflammation and improve blood vessel functioning. Try drinking it hot (with lemon and honey), or iced with a shot of your favourite fruit juice. (For more details, see A cup of tea for your health.)

Chances are you’ve seen a list like this before. These foods are all widely touted as having health benefits of one kind or another, so naturally they appear in everyone’s top picks. They’re also part of the widely-known Mediterranean and DASH diets, and they’re the foods dietitians recommend the most.

Will it help arthritis and other illnesses?

So is this diet a cure-all? Not so fast… while these foods are believed to fight chronic inflammation and help with inflammatory conditions too, there’s more to the story.

Take arthritis, for example. If you’ve been diagnosed with one of the illnesses that fall under this umbrella, you’ve likely been told by others to eat this food or avoid that food to help fight symptoms. There may be some fact behind these assumptions, but it’s not always easy to tell.

Unfortunately, scientists are still debating the role diet plays in inflammatory conditions. According to the Arthritis Society, no single food has been shown to cure arthritis or alleviate symptoms. There isn’t enough research in this area to provide concrete proof, and there are other factors to consider. For instance, it’s possible that periods of remission happen to coincide with eating or eliminating certain foods, and there’s always the power of the placebo effect.

Food allergies can also trigger symptoms. After all, allergies are an immune response, and inflammation is one way that the immune system responds to threats. Something you eat could make your joints flare up (or your skin or other organs). However, people have different allergies and present with different symptoms, so it’s difficult to pin down cause-and-effect relationships. Avoiding wheat or dairy may work for one person, but not another.

In short, no one diet plan is right for people with arthritis or other conditions like inflammatory bowel disease. There are simply too many variables at work. However, experts do recommend that people with inflammatory conditions pay more attention to what they eat, and make even more of an effort to choose wisely.

So what’s the bottom line?

There’s a lot about food and illness that we still don’t understand. Scientists are just beginning to investigate the links between inflammation and auto-immunity, so more news and research will be forthcoming in the next few years. Natural and alternative health practitioners have been recommending diet plans and supplements as a way to heal the body, but the scientific research isn’t quite there yet.

For now, it doesn’t seem to matter what you call the diet: avoiding high-fat and processed foods and eating a low-fat, high-fibre diet with plenty of plant-based foods is still the way to go. If you have food allergies or intolerances, you should avoid those foods regardless because they’re triggering some kind of negative response from your body.

For more detailed advice on healthy diet choices, check out Six keys to healthy eating and Top foods your heart will love.

Sources: About.com, The Arthritis Society, The Center for Food Allergies, Institute for Integrative Healthcare Studies, The MayoClinic.com

Photo ©iStockphoto.com/ Ina Peters

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What’s the best way to shed pounds – through eating less or exercising more?

It looks like it may all come down to calories after all.

Eating less and exercising more are equally good for losing weight, according to a U.S. study. As reported by Reuters, a study by the University of Louisiana tested 24 people, half of which were put on a strict calorie-restricted diet. The other half also ate fewer calories, but exercised five times a week for six months.

As a control, a third group consisted of 10 people who were put on a healthy diet designed to maintain their body weight.

The non-exercisers reduced their caloric intake by 25 per cent, while the exercisers ate 12.5 per cent less than usual. All food was provided by the university in measured portions for most of the study.

The result? After six months, people in both groups lost about 10 per cent of their body weight. Fat mass was reduced by 24 per cent and abdominal visceral fat by 27 per cent. The latter, which refers to fat located between the internal organs, is considered particularly dangerous because of its link to heart disease and diabetes.

“It’s all about the calories,” said Dr. Eric Ravussin of the Pennington Biomedical Research Center, part of Louisiana State University and senior study author. “So long as the energy deficit is the same, body weight, fat weight, and abdominal fat will all decrease in the same way.”

The study, published in the Journal of Clinical Endocrinology & Metabolism, is one of the few controlled studies that can actually demonstrate the body’s response to dieting and exercising, Ravussin said.

Although exercise and calorie restriction was found to be equally effective for weight loss, Ravussin believes exercise is still crucial to health. “For overall health, an appropriate program of diet and exercise is still the best,” he said.

The study also debunked some popular myths about weight loss including:

• “Spot reducing” or selectively losing fat in a certain part of the body is not possible.

• Adding muscle mass does not increase metabolism.

• Dieting alone also does not appear to result in loss of muscle mass along with fat.

• Individuals are genetically programmed for fat storage in various parts of the body, and this programming is not easily overcome.

How many calories are you burning with your exercise?
Click here for an online calorie counter.

LINKS
http://jcem.endojournals.org/cgi/content/abstract/jc.2006-2184v1
http://jcem.endojournals.org/cgi/rapidpdf/jc.2006-2184v1

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Allergic to your pet? Here’s how to live more comfortably with your four-legged friend.

All animals with hair, fur or feathers can cause allergic reactions in people. Dander, the tiny dead skin particles that animals shed, is a particular source of misery, as well as other culprits including proteins in saliva, urine, and secretions from oil glands in the skin.

Pet allergens settle on an animal’s fur or feathers and can be dispersed into the air, settling into a person’s eyes and nose as well as clothing, furniture, rugs, and curtains. Allergens are transmitted throughout a home via air-conditioning and heating ducts.

These tiny dander particles are remarkably persistent. Even after a pet has left the premises and a house has been thoroughly cleaned, allergens often remain imbedded in furniture and carpeting for weeks.
Yet there are steps you can take to co-exist more comfortably with your pet. Most experts advise to clean thoroughly and often – both your house and your pet. To remove dust and dander, use damp or electrostatic dust cloths, a damp mop and vacuum with a HEPA filter or micro-filter bags that trap allergens. Be aware of problems areas such as ceiling fans, which are notorious dust collectors. Frequently wash articles such as bedding, couch covers and pillows, curtains, and pet cages and beds.

And bathing your pet on a weekly basis can reduce the level of allergens on fur by as much as 84 per cent. Though products are available that claim to reduce pet allergens when sprayed or wiped on an animal’s fur, studies indicate they are less effective than a weekly bath. Even finicky felines, surprisingly enough, can become accustomed to being bathed.

Experts recommend taking these additional steps to ease allergic reactions:

• Create a pet-free zone. Designate a room in your home, preferably the bedroom, to be pet-free. While you can’t prevent dander from sticking to you and finding its way into your bedroom, keeping your cat or dog out will reduce the levels of allergen in that one room.

• Use special bedding. Allergen-resistant bedding helps to prevent pet dander from settling on your bed. A pet-allergic person should not use feather pillows or down comforters. If a feather pillow is used, be sure to encase it in plastic. Keep the bed free of dust collectors, especially stuffed animals.

• Remove dander-attracting furnishings. Replace carpets with linoleum or hardwood floors. Exchange your fabric furniture for vinyl or leather. Take down heavy cloth drapes and install plastic blinds instead. These new furnishings will not attract and hold pet dander.

• Use HEPA air and vacuum filters. High-efficiency particulate air (HEPA) filters for your air ducts can trap allergens in the air. HEPA vacuum bags will reduce the amount of dander rustled up by your cleaning.

• Isolate the litter box. Place it in an area unconnected to the air supply for the rest of the home. And the allergic person should try to avoid it as much as possible.

Immunotherapy, or allergy shots, can improve allergy symptoms but typically do not eliminate them entirely. Immunotherapy works by gradually desensitizing a person’s immune system to the pet allergens. Allergy-causing proteins are injected under the person’s skin, triggering the body to produce antibodies which block the pet allergen from causing a reaction. Depending on the severity of the allergy, patients are usually given one dose per week for several weeks, followed by a maintenance program of one injection per month.
Other treatments for the symptoms of allergies to pets include steroidal and antihistamine nasal sprays and antihistamine pills. For asthma, treatment often involves multiple medications, sprays, and inhalers.

It is important to consult an allergist who understands your commitment to living with your pet. A combination of approaches — medical control of symptoms, good housecleaning methods, and immunotherapy — is most likely to be effective in allowing an allergic person to live with pets.

Breeds deemed less allergic include poodles, bichons frises, and Maltese and Portuguese water dogs, which have soft or curly single coats. Light cats are though to be less allergic than those with dark coats. Birds that produce large amounts of white powdery dust such as African grays, cockatoos and pigeons cause more problems than others.

Nearly half of Canadians suffer from sort of allergic reaction to food or pets and 15 to 20 per cent of children have asthma.

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So you’re experiencing chest pain — should you go to the ER?

Every year millions of people visit the hospital because of chest pain. While many of these people will have benign problems, a significant number will have significant and potentially life-threatening ones. With heart disease as the biggest killer of adult men and women in North America, chest pain is a symptom that can’t be ignored.

The question is how to know the difference between benign and serious chest pain, and whether it is ever safe to stay home with chest pain.

Causes of chest pain

The causes of chest pain are many, and relate to the organs in the chest. These include:

– Skin causes, such as shingles, which causes pain followed by a rash.

– Musculoskeletal causes (muscles, tendons, bones), such as muscle strain, costochondritis (inflammation of cartilage) or a pinched nerve.

– Cardiac causes, such as a heart attack or an inflammation of the heart muscle (myocarditis) or its sac (pericarditis).

– Vascular (blood vessel) causes, such as an aortic dissection (tearing of the big artery which carries blood from the heart to the rest of the body).

– Pulmonary (lung) causes, such as a pulmonary embolus (blood clot in the lungs), pneumonia, pneumothorax (air between the outside of the lung and the chest wall), pleurisy (pain or inflammation of the lining of the lung), or cancer.

– Gastrointestinal, such as reflux/heartburn, spasm of the esophagus, gallstones, pancreas pain, stomach ulcer.

– Psychological, such as a panic attack, which can cause symptoms very similar to a heart attack.

The doctor has to consider all of these and more as possibilities in a patient who presents with chest pain. In order to determine which is the most likely, we find out the exact nature of the pain, associated factors, and risk factors one has.

Determining the risk factors

‘Typical’ heart attack chest pain is described as squeezing in nature behind the sternum (breast bone) that worsens with physical exertion, and association with shortness of breath, nausea, lightheadedness and sweating. Risk factors for heart attack include smoking, family history, high blood pressure, high cholesterol, and diabetes. So if a 65-year-old man who smokes and is diabetic comes in with squeezing chest pain we naturally need to check out his heart.

Risk factors help guide us toward other diagnoses as well. Risk factors for aortic dissection include high blood pressure, increased age, male gender, and some connective tissue disorders. Risk factors for heartburn or acid reflux include smoking, alcohol consumption, caffeine consumption, pregnancy, and diabetes. Risk factors for blood clots in the lungs include cancer, immobility, long-distance travel, and pregnancy. Risk factors for pneumothorax include being tall and thin, having asthma and some connective tissue disorders.

Once the doctor has spoken with you he or she will examine you, looking for any telltale signs of the cause of your chest pain. Based on that, further testing will be done, such as blood tests, electrocardiograms (heart tracings), chest x-ray, or chest CT scan.

Heart-related chest pain

It is worth noting that heart attack-related chest pain is frequently atypical, especially in diabetics, who may not feel pain but may feel shortness of breath, and in women, who may feel more of a hot or burning sensation in their chest or may feel the discomfort in their backs. Some believe erroneously that heart disease effects women less than men, but it is a leading cause of death in women. This belief can be deadly as women may delay going to the doctor, thinking it is not a heart attack.

Which brings us to the original question — when is it safe to stay home with chest pain?

The answer is that no one can ever tell you it is safe to stay home with persistent chest pain. Certainly there are more worrisome types of chest pain and people who are at greater risk of serious causes of chest pain. But without speaking with you and examining you no medical professional can guarantee that your chest pain is benign.

So if you have persistent chest pain or shortness of breath, get to an ER. But don’t drive yourself. The best way to get there if someone is having dangerous chest pain is by ambulance, where paramedics can potentially begin life-saving treatment en-route to hospital. It’s like the cardiologists say, “time is (heart) muscle.” If you go to the hospital and are fine all you have lost is some time, if you don’t go and are having a heart attack, you could lose your life.

Photo ©iStockphoto.com/ Lisa F. Young

Article By: Cynthia Ross Cravit, 50plus.com

Allergies worse than usual? Global warming – and a longer pollen season – may be to blame.
If your fall allergies are a little worse than year, this may be something else to blame on global warming.

According to a report published in the Journal of Allergy and Clinical Immunology, global warming puts asthma and allergy sufferers at risk of “worsening disease, more symptomatic days, and reduced quality of life.” (Source: Reuters Health)

This is because climate change affects air quality – and boosts both air pollution and pollen counts, according to study leader Dr. Katherine M. Shea of the University of North Carolina, Chapel Hill.

Warmer temperatures also mean longer pollen seasons for late summer weeds, including ragwag, researchers say. Studies have also shown that increased levels of carbon dioxide in the air increase pollen concentrations.

(To read more about how climate change can affect your health, click here.)

Ragweed season in full swing

About one third of people with seasonal allergies sufferer with them in the fall, according to experts. The main culprit is ragweed with its pollen affecting 85 to 90 per cent of fall-allergy victims. Other triggers include household dust mites and outdoor moulds.

Ragweed, the seemingly harmless “dull yellow” flowering wild plant, usually flourishes from around Labour Day until the first frost. Ragweed flourishes during hot, dry spells with each plant producing about one billion pollen grains in an average season. And because those pollen grains are so lightweight, they can travel literally hundreds of miles.

The other major fall allergy offender – mould from decaying leaves, mushrooms and other vegetation – thrives in damp weather and doesn’t die with the first frost, as ragweed pollen does.

8 tips for surviving the fall allergy season

Get tested. Colds and hay fever cause similar symptoms. The big difference, according to health experts, is a matter of duration. As a rule of thumb, if symptoms persist for several weeks, it’s likely an allergy. Your doctor can give you a skin test to confirm that you have allergies and find out which allergens you need to avoid.

Leave the outdoors outside. Minimize your exposure to allergens by closing your windows (including car windows) and using the air conditioner instead. At home, your window screens can not protect you from microscopic pollen and mould spores. Allergens also have an annoying habit of sticking to clothes, so shower and change immediately after outdoor activities, and avoid drying sheets or clothes outside. When possible, stay indoors between 5:00 and 10:00 A.M., when allergen levels are highest.

Don’t ignore the signs. Research suggests that allergic rhinitis causes inflammation of the lungs and sinuses and may lead to more serious respiratory problems such as sinusitis and asthma. Hay fever can also make sufferers more vulnerable to allergic eczema and food allergies.

Skip the humidifier. While adding moisture to the air can soothe cold symptoms, using a humidifier can worsen allergies by causing rooms to become moldy. Dust mites also thrive in moist air. Reduce humidity by running your air conditioner.

Treat symptoms with medications. Nasal symptoms are typically treated with an over-the-counter non drowsy oral antihistamine or a steroid nasal spray such as Nasonex or Flonase.

Avoid foods that might trigger allergies in some people. These include foods like watermelon, zucchini, bananas and cantaloupe. Dairy products can sometimes make an allergy sufferer more congested.

Minimize outdoor activity when pollen counts are high. Consider wearing a mask if you are working in the garden or yard.

Plan ahead. If lifestyle measures, pills and sprays haven’t worked, consider allergy shots. Health experts recommend not waiting until autumn is in full swing to act. Starting immunity shots before the onset of the season lets your system create antibodies and build immunity.

Sources: Reuters Health, Health Canada, Journal of Allergy and Clinical Immunology (September 2008), American Academy of Allergy, Asthma & Immunology.

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Prevent disease and premature death with even a modest physical fitness program.

The good news: if you exercise, you can reduce your chance of premature death as much as 35 per cent.

The bad news? If you are inactive, the reverse is also true. Compared with women who are physically active, studies have shown that middle-aged, inactive women have a 52 per cent increase in death from any cause and are twice as likely to die from cardiovascular disease, according to a report in The Globe and Mail. Inactive women were also found to have a 29 per cent increase in cancer-related death.

(And there’s more bad news: according to a recent review article in the Canadian Medical Association Journal, it’s estimated that more than 50 per cent of Canadians are not physically active.)

In study after study, exercise has been found to decrease the risk of getting a chronic disease such as cardiovascular disease, diabetes, osteoporosis, certain cancers and premature death from any cause.

If you’re new to exercise, experts advise starting with low-intensity exercise such as short walks or using light weights. As your fitness level improves, you can gradually increase the intensity of exercise as well as how often and how long you do it.

Start a fitness walking program
Walking is one of the easiest and least expensive forms of exercise. All you need is a sturdy pair of walking shoes, comfortable clothing, and, of course, a healthy dose of motivation.

Here are some tips to start an effective fitness walking program:*

Start slow.
Most people can start out with a brisk 10 minute walk either outside or on a treadmill.

Do this every day for a week. If this was too easy, add five minutes to your walks during week 2. Continue to add 5 minutes to each work out until you are walking as long as desired.

Maintain good posture.
Using good posture you enables you to breathe easier, be more comfortable and avoid back pain.

• Envision yourself standing perfectly straight and tall.

• Do not arch your back or lean forward or backwards. This will put strain on the back muscles.

• Keep your eyes focused forward, not looking down, but rather 20 feet ahead.

• Reduce strain on your neck and back by keeping your chin parallel to the ground.

• Shrug once and let your shoulders fall and relax, with shoulders slightly back.

• Suck in your stomach

• Tuck in your behind – rotate your hip forward slightly. This will keep you from arching your back.

Drink plenty of fluids.
Prevent dehydration by drinking lots of fluids before, during, and after a walk. If you are not sure how much fluid to drink, you can monitor your hydration by weighing yourself before you exercise and then again after. For every pound you lose during the workout you will need to drink 2 cups of fluid to re-hydrate your body.

You can also check the color of your urine. If it is a dark gold color like apple juice, you are dehydrated. If you are well hydrated, the color of your urine will look like pale lemonade.

Remember that thirst is not an accurate indicator of how much fluid you have lost. If you wait until you are thirsty to replenish body fluids, you may already be dehydrated. Most people do not become thirsty until they have lost more than 2 per cent of their body weight. And if you only drink enough to quench your thirst, you may still be dehydrated.

Keep a water bottle available when exercising. Ideally, you should take a drink every 15 to 30 minutes.

Stretching and flexibility.
Incorporate a warm up, cool down and stretches into your fitness routine. Start your walk at a slow warm-up pace, and then stop to do your stretches. It is important not begin stretching until you are 5-7 minutes into your walk. Think of your body as a car engine and your blood as oil. You need to lubricate your joints before you start.

End your walk with a slower cool down pace and stretch well. Stretching not only feels great, but helps to prevent injury.

How much is enough – or too much?
The goal is to walk fast enough to reach your target heart rate, yet slow enough that you can still maintain a conversation. If you are walking for general health, you will benefit from a minimum of 15 minutes per day, but you may choose to walk longer periods to enhance cardiovascular fitness.

To improve cardiovascular fitness, experts recommend a minimum of 20-25 minutes at as fast a pace as possible, without running and without laboured breathing. If you are walking for weight loss, you should walk a minimum of five days a week for at least 35-45 minutes or more within your target heart rate.

Make it a habit.
One of the most difficult things about starting a fitness program is developing consistency and habit. Remember, if you’re new to walking, start off with slow, short sessions and build up your endurance gradually.

And as with any fitness regimen, if you have any health concerns or medical conditions, be sure to check with your physician before you begin.

*Source: PreventDisease.com

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When summer fun becomes unhealthy: Here’s what to look out for and how to protect yourself.

At last the warm weather is here, but don’t let your fun in the sun put you at risk. Here are some top summer health dangers and how you can avoid them.

Skin cancer. According to the Canadian Cancer Society, it is the most commonly diagnosed form of cancer in this country. But if caught early, skin cancer is usually treated easily. Exposure to ultraviolet radiation from the sun (or from artificial UV light such as tanning beds) increases the risk for developing skin cancer. Other risk factors include:

– Light skin, eyes or hair

– Skin that burns or freckles easily

– Unusual moles that are irregular in shape or larger or darker than normal moles

– A family history of melanoma

Protect yourself by having regular skin screenings and wearing the appropriate sunscreen. For extra protection, wear a sunhat if you plan to be outdoors for an extended period of time, and keep in mind the sun’s peak hours are between 10:00 am and 4:00pm.

While some experts advocate for short periods of unprotected sunlight to help with Vitamin D deficiency, the key here is moderation: most experts agree you should not be unprotected for more than 10 or 15 minutes. (For more see, Get your Vitamin D.) Not sure which sunscreen is best for you? For some great tips, click here.

Eye damage. Sunlight can damage not only skin, but also your eyes. Long-term exposure to UV rays can contribute to eye disease such as cataracts and age-related macular degeneration. Bright light can damage your retina and even cause your eyes to become sunburned, a temporary but often painful condition known as photokeratitis. To protect your eyes, be sure to wear sunglasses that filter out 100 per cent of UV light, especially around water, which can reflect a tremendous amount of light to your eyes.

For more information on how to get the best protection for your eyes, see Sunglasses: more than a fashion statement.

Food poisoning. One of the great traditions of the season is cooking and eating outdoors, whether on your patio or on a picnic or camping trip. Unfortunately, this can also mean an increase in food-borne illnesses. The most common culprit: letting the food sit outside in warm temperatures for too long. For more tips on summer food safety, see Don’t get ill from your grill.

Bug bites. Not only are they annoying and itchy, but mosquito bites can be serious if they infect you with a disease like West Nile or malaria. While the risk of getting diseases from mosquito bites is low, the annoyance factor is high indeed. Prevent bites by avoiding buggy areas whenever possible and using a good insect repellent on your skin and clothing. Experts recommend choosing a product with about with a 10 per cent to 30 per cent concentration of DEET, depending on how many hours of protection you need.

For extra protection, wear long pants and sleeves as well as socks, especially during dawn and dusk when mosquitoes are at their peak. To reduce the number of mosquitoes around your home, eliminate any standing water that may have collected in places such as used flowerpots. For more information, click here.

Dehydration. Dehydration happens when you lose more fluid than you take in — and as a result, your body doesn’t have enough water and other fluids to carry out its normal functions. The summer heat can cause excessive sweating – especially when being physically active or while exercising — which in turn can lead to dehydration.

If lost fluids aren’t replenished, the consequences can be serious. While you can usually reverse mild dehydration by increasing your intake of fluids, more severe dehydration requires immediate medical treatment.

To prevent dehydration, drink additional water in hot or humid weather to help lower your body temperature and replace lost fluids. Remember: thirst is not always an accurate indicator of dehydration, so drink plenty even if you’re not feeling thirsty.

Heatstroke. The most serious of heat-related problems, heatstroke often results from exercise or heavy work in hot environments combined with inadequate fluid intake. Because the body’s normal mechanisms for dealing with heat (such as sweating and temperature control) are lost, heatstroke is potentially life threatening.

The main symptom of heatstroke is a significantly elevated body temperature — generally greater than 104 F (40 C) — with changes in mental status ranging from personality changes to confusion and coma. If you suspect heatstroke, call 9-1-1 for immediate medical attention.

Other things you can do:

– Move the person out of the sun to a cool or air-conditioned spot

– Cover the person with damp sheets or by spraying with cool water

– Use a fan or newspaper to direct air onto the person

Poor air quality. The hazy days of summer may pose health risks, and not only for people with serious conditions such as asthma, heart disease or chronic obstructive pulmonary disease (COPD). Smog is actually a toxic mix of pollutants that, after long-term exposure, can damage lung cells, impair the immune system and increase risk for respiratory infection. Even short-term exposure can trigger symptoms in healthy people such as headaches, breathing difficulties, and exhaustion.

So what should you do? Stay informed on the air quality in your area through your local news or online resources such as Environment Canada Air Quality Forecasts and Advisories and The Weather Network. It is generally better to plan outdoor activities early in the morning or later in the evening, since the level of pollutants generally rises with the temperature. Also, if possible, avoid traffic and heavily congested areas, especially during rush hour. On days when pollutants are high, it’s better to turn on the air conditioner and close your windows. For more tips, click here.

Sources: Canadian Cancer Society; The Mayo Clinic.

Photo ©iStockphoto.com/ Laura Clay-Ballard

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