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6 tips for exercising with anaemia

Woman stretching her legs in gym Woman stretching her legs in gym

You can incorporate exercise into your lifestyle, even if you have anaemia.  ~ 

Lower levels of oxygen in your body caused by anaemia can make exercise more challenging, which has led to the mistaken belief that you shouldn’t do any physical exercise if you’re anaemic.

Another misconception is that professional athletes don’t suffer from anaemia. Recent studies have, however, found that many athletes have iron-deficiency anaemia because of a lack of iron in their diets.

Many ways of losing iron

A previous Health24 article explains that iron deficiency can be a risk for professional athletes. This especially applies to those who partake in endurance events such as long distance running, says Dr Jerry Spivak, a haematologist and Professor of Medicine and Oncology at Johns Hopkins University.

“The classic example is long distance runners, who often suffer from something called ‘foot strike haemolysis’, which is the destruction of red blood cells in the feet due to constant impact,” he said.

Athletes can also lose iron through sweat, or by tiny bleeds through the digestive tract. Women may be more prone to anaemia due to menstruation.

Others who suffer from anaemia may want to start an exercise regime for the health benefits it offers. One of the benefits of aerobic exercise to people with anaemia is that it may help deliver oxygen to the body.

Exercising with anaemia doesn’t have to be that hard, especially if you can find activities that don’t drain all your energy.

Here are tips on how to exercise safely if you are anaemic or have an iron deficiency:

1. Know your body

Know when you are taking strain by monitoring your heartbeat during rest and exercise. A rapid, increasing heartbeat could be a sign that you’re struggling and that you should rest.

Understand your fitness levels and what abnormal fatigue feels like to you – and recognise when you should be taking a break. If an anaemic athlete starts experiencing chest pains, difficulty breathing or an abnormal heartbeat, they should consult their doctor before continuing exercising. 

2. Start slowly and keep it short at first

You shouldn’t rush into distance running or high intensity workouts. Start slowly by incorporating walks and yoga into your exercise regime and build it up according to your capability.

3. Talk to your doctor first

No exercise regime should be started without medical advice if you have a pre-existing medical condition. Discuss your workout strategy with your doctor and adhere to the treatment plan you are prescribed. You should consult your doctor if your level of fatigue is unusual, or if you experience any adverse symptoms.

4. Schedule accordingly

Exercise at those times during the day when you have the most energy – this will differ from person to person. By exercising when your energy levels peak, your oxygen levels will be at their highest and you will not experience fatigue so quickly.

5. Keep recovery in mind too

When you are anaemic, you may develop lactic acidosis, a condition where lactic acid builds up in the bloodstream more quickly than it can be removed. Lactic acid in the bloodstream is known to cause muscle fatigue and soreness. Keep in mind that you won’t bounce back and recover from a workout as quickly as people without anaemia and that muscle stiffness may last longer. Schedule your workouts so that you can take proper rest days in between to get rid of lactic acid build-up.

6. Food for thought

Adjusting your diet can benefit your exercise regime if you suffer from iron deficiency anaemia. Include good sources of iron and vitamin B12, such as spinach, eggs, oysters, beef, pork and lentils, in your diet. Vitamin C (found in a variety of fruits) eaten with an iron-rich meal will help with the absorption of iron. You can also consider taking an iron supplement if you plan to incorporate exercise in your lifestyle.

Image credit: iStock

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Why grief is bad for the heart?

Representational image

New York: Sleep disturbance among people grieving the recent loss of a spouse may put them at increased risk for cardiovascular illness and death, a study has warned. Recently widowed people are more likely to suffer from sleep disturbances, such as insomnia, that may lead to increased levels of inflammation in the body. 

Higher levels of inflammation may in turn increase risk for heart diseases, showed the findings published in the journal Psychosomatic Medicine. The study found that the link between sleep disturbances and inflammation was two to three times higher for the bereaved spouses. 

“The death of a spouse is an acutely stressful event and they have to adapt to living without the support of the spouse,” said Diana Chirinos from Northwestern University Feinberg School of Medicine in Chicago, US. “Add sleep disturbance to their already stressful situation and you double the stressor. As a result, their immune system is more overactivated,” Chirinos said. 

The study included 101 people with an average age of 67. Half were bereaved (identified through obituaries), and the rest were included in a control group. The researchers compared the self-reported sleep habits of recently widowed people to the control group.

 Both the groups had sleep disturbances. The researchers found that the link between sleep disturbances and inflammation was two to three times higher for the bereaved spouses. 

Inflammation was measured by the level of proinflammatory cytokines, which are designed to be short-term fighters of disease but are linked to long-term risk for health problems including cardiovascular disease. Bereaved individuals are more susceptible to the negative health effects of poor sleep, the study said.

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Can managing cholesterol reduce Alzheimer’s risk?

Can managing cholesterol reduce Alzheimer's risk

New York: Managing cholesterol might help reduce Alzheimer’s risk, says researchers, including one of Indian-origin, who identified a genetic link between the progressive brain disorder and heart disease. Examining DNA from more than 1.5 million people, the study showed that risk factors for heart disease such as elevated triglyceride and cholesterol levels (HDL, LDL, and total cholesterol) were genetically related to Alzheimer’s risk.

However, genes that contribute to other cardiovascular risk factors, like body mass index and Type-2 diabetes, did not seem to contribute to genetic risk for Alzheimer’s. “The genes that influenced lipid metabolism were the ones that also were related to Alzheimer’s disease risk,” said Celeste M. Karch, Assistant Professor at the Washington University’s School of Medicine.

Thus, if the right genes and proteins could be targeted, it may be possible to lower the risk for Alzheimer’s disease in some people by managing their cholesterol and triglycerides, added Rahul S. Desikan, Assistant Professor at the UCSF. For the study, published in the journal Acta Neuropathologica, the team

identified points of DNA that increase the risk of cardiovascular disease and also heighten the risk for Alzheimer’s disease. The team looked at differences in the DNA of people with factors that contribute to heart disease or Alzheimer’s disease and identified 90 points across the genome that were associated with risk for both diseases.

Their analysis confirmed that six of the 90 regions had very strong effects on Alzheimer’s and heightened blood lipid levels, including several within genes that had not previously been linked to dementia risk. These included several points within the CELF1/MTCH2/SPI1 region on chromosome 11 that previously had been linked to the immune system.

The researchers confirmed their findings in a large genetic study of healthy adults by showing that these same risk factors were more common in people with a family history of Alzheimer’s, even though they had not themselves developed dementia or other symptoms such as memory loss.

“These results imply that cardiovascular and Alzheimer’s pathology co-occur because they are linked genetically. That is, if you carry this handful of gene variants, you may be at risk not only for heart disease but also for Alzheimer’s,” Desikan said.


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Healthy snack tips for those on the go

And give yourself a nutrient blast by combining food groups. Some foods include yogurt, berries, apples and peanut butter, or whole grain crackers with turkey and avocado.

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Japanese researchers transplant stem cells into brain to treat Parkinson’s

Stem cells Parkinson's disease

Tokyo: Japanese researchers said on Friday they have transplanted stem cells into the brain of a patient in the first stage of an innovative trial to cure Parkinson’s disease. The research team at Kyoto University injected induced Pluripotent Stem (iPS) cells — which have the potential to develop into any cell in the body — into the brain of a male patient in his fifties, the university said in a press release.

The man was stable after the operation, which was performed last month, and he will now be monitored for two years, the university added. The researchers injected 2.4 million iPS cells into the left side of the patient’s brain, in an operation that took about three hours.

If no problems are observed in the coming six months, they will implant another 2.4 million cells into the right side. The iPS cells from healthy donors have been developed into the precursors of dopamine-producing brain cells, which are no longer present in people with Parkinson’s disease.

The operation came after the university announced in July they would carry out the trial with seven participants aged between 50 and 69. It is the first involving implanting stem cells into the brain to cure Parkinson’s.

“I appreciate the patients for participating in the trial with courage and determination,” Kyoto University professor Jun Takahashi told reporters on Friday, according to public broadcaster NHK.

Parkinson’s disease is a chronic, degenerative neurological disorder that affects the body’s motor system, often causing shaking and other difficulties in movement. Worldwide, about 10 million people have the illness, according to the Parkinson’s Disease Foundation.

Currently available therapies “improve symptoms without slowing or halting the disease progression,” the foundation says. The human trial comes after an earlier trial involving monkeys.

Researchers announced last year that primates with Parkinson’s symptoms regained significant mobility after iPS cells were inserted into their brains.

They also confirmed that the iPS cells had not transformed into tumours during the two years after the implant. iPS cells are created by stimulating mature, already specialised, cells back into a juvenile state — basically cloning without the need for an embryo.

The cells can be transformed into a range of different types of cells, and their use is a key sector of medical research.

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Fire Air Quality: Health Tips for You and Your Pets

A smoke advisory remained in effect Saturday due to the Woolsey Fire, which was causing unhealthy air quality affecting everyone in areas directly impacted by smoke, including central and northwest coastal Los Angeles County, the San Fernando Valley and the western San Gabriel Valley.

A growing blanket of brown smoke crept across the Southland sky on Saturday, as the fire in Los Angeles and Ventura counties grew to 70,000 acres with zero percent containment.

“It is difficult to tell where ash or soot from a fire will go, or how winds will affect the level of dust particles in the air, so we ask everyone to be aware of their immediate environment and to take actions to safeguard their health,” said Dr. Muntu Davis, health officer for Los Angeles County.

“Smoke and ash can be harmful to health, even people who are healthy,” Davis said. “People at higher risk include those with heart or lung diseases, children and older adults.”

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Early Saturday, the smoke created an eerie, fog-like presence that extended far south along the coast, including the Marina del Rey and LAX area. That lifted by around noon, but as the afternoon wore on the sky grew gradually darker over large swaths of Los Angeles County.

Davis urged everyone in areas where there is visible smoke or the smell of smoke to avoid unnecessary outdoor exposure and to limit physical exertion, whether indoor or outdoor, such as exercise.

Children and people who have air quality-sensitive conditions, such as heart disease, asthma and other chronic respiratory diseases, should follow the recommendations and stay indoors as much as possible, even in areas where smoke, soot or ash cannot be seen or there is no smell of smoke, according to DPH officials.

The health department is “also advising schools and recreational programs that are in session in smoke-impacted areas to suspend outside physical activities in these areas, including physical education and after-school sports, until conditions improve,” Davis said. “Non-school-related sports organizations for children and adults are advised to cancel outdoor practices and competitions in areas where there is visible smoke, soot or ash, or where there is an smell of smoke. This also applies to other recreational outdoor activity, such as hikes or picnics, in these areas.”

According to DPH, people can participate in indoor sports or other strenuous activity in areas with visible smoke, soot or ash, provided the indoor location has air conditioning that does not draw air from the outside and all windows and doors are closed.

Wildfire smoke is a mixture of small particles, gases and water vapor, and the primary health concern is the small particles, which can cause burning eyes, runny nose, scratchy throat, headaches and bronchitis, health officials said. In people with sensitive conditions, the particles can cause difficulty breathing, wheezing, coughing, fatigue, and/or chest pain.

DPH offered the following recommendations:

– If you see or smell smoke, or see a lot of particles and ash in the air, avoid unnecessary outdoor activity to limit your exposure to harmful air. This is especially important for those with heart or lung disease (including asthma), the elderly and children.

– If outdoor air is bad, try to keep indoor air as clean as possible by keeping windows and doors closed. Air conditioners that re-circulate air within the home can help filter out harmful particles.

– Avoid using air conditioning units that only draw in air from the outside or that do not have a re-circulating option. Residents should check the filters on their air conditioners and replace them regularly. Indoor air filtration devices with HEPA filters can further reduce the level of particles that circulate indoors.

– If it is too hot during the day to keep the doors or windows closed and you do not have an air conditioning unit that re-circulates indoor air, consider going to an air conditioned public place, such as a library or shopping center, to stay cool and to protect yourself from harmful air.

– Do not use fireplaces (either wood burning or gas), candles, and vacuums. Use damp cloths to clean dusty indoor surfaces. Do not smoke.

– If you have symptoms of lung or heart disease that may be related to smoke exposure, including severe coughing, shortness of breath or difficulty breathing, wheezing, chest tightness or pain, palpitations, nausea or unusual fatigue or lightheadedness, contact your doctor immediately or go to an urgent care center. If life-threatening, contact 911.

– When smoke is heavy for a prolonged period of time, fine particles can build up indoors even though you may not be able to see them. Wearing a mask may prevent exposures to large particles. However, most masks do not prevent exposure to fine particles and toxic gases, which may be more dangerous to your health.

– Practice safe clean-up following a fire. Follow the ash clean-up and food safety instructions at

The following is recommended for pets:

– Avoid leaving your pets outdoors, particularly at night. Pets should be brought into an indoor location, such as an enclosed garage or a house.

– If dogs or cats appear to be in respiratory distress, they should be taken to an animal hospital immediately. Symptoms of respiratory distress for dogs include panting and/or an inability to catch their breath. Symptoms for cats are less noticeable, but may include panting and/or an inability to catch their breath.

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HEALTH TIPS: Centers for Disease Control Gives Food Safety Tips for the Holidays

By  //  November 10, 2018


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Everyone can practice food safety during the holidays

Feasting with family and friends is part of many holiday celebrations. Follow these simple tips to keep safe from food poisoning, or foodborne illness, during the holidays. (CDC image)

BREVARD COUNTY, FLORIDA – Feasting with family and friends is part of many holiday celebrations. Follow these simple tips to keep safe from food poisoning, or foodborne illness, during the holidays.

Everyone can practice food safety during the holidays.

  • Wash your hands. Be sure to wash your hands with soap and water before and after preparing food, after touching raw meat, raw eggs, or unwashed vegetables, and before eating or drinking.
  • Cook food thoroughly. Meat, poultry, seafood, and eggs can carry germs that cause food poisoning. Use a food thermometer to ensure these foods have been cooked to the safe minimum internal temperature. Roasts, chops, steaks and fresh ham should rest for 3 minutes after removing from the oven or grill.
  • Keep food out of the “danger zone.” Bacteria can grow rapidly at room temperature. After food is cooked, keep hot food hot and cold food cold. Refrigerate or freeze any perishable food within 2 hours. The temperature in your refrigerator should be set at or below 40°F and the freezer at or below 0°F.
  • Use pasteurized eggs for dishes containing raw eggs. Salmonella and other harmful germs can live on both the outside and inside of normal-looking eggs. Many holiday favorites contain raw eggs, including eggnog, tiramisu, hollandaise sauce, and Caesar dressing. Always use pasteurized eggs when making these and other foods made with raw eggs.
  • Do not eat dough or batter. Dough and batter made with flour or eggs can contain harmful germs, such as E. coli and Salmonella. Do not taste or eat unpasteurized dough or batter of any kind, including those for cookies, cakes, pies, biscuits, pancakes, tortillas, pizza, or crafts. Do not let children taste raw dough or batter or play with dough at home or in restaurants.
  • Keep foods separated. Keep meat, poultry, seafood, and eggs separate from all other foods at the grocery and in the refrigerator. Prevent juices from meat, poultry, and seafood from dripping or leaking onto other foods by keeping them in containers or sealed plastic bags. Store eggs in their original carton in the main compartment of the refrigerator.
  • Safely thaw your turkey. Thaw turkey in the refrigerator, in a sink of cold water that is changed every 30 minutes, or in the microwave. Avoid thawing foods on the counter. A turkey must thaw at a safe temperature to prevent harmful germs from growing rapidly.

Pregnant women are 10 times more likely than others to get listeriosis, a rare but deadly foodborne infection caused by the bacteria Listeria. (CDC image)

Pregnancy and Food

Although everyone wants to keep food safe during the holidays, it is especially important for pregnant women to do so because they are at increased risk of food poisoning.

  • Avoid raw or unpasteurized milk and products made with it, such as soft cheeses. Raw or unpasteurized milk and products made with it can contain harmful germs, including Listeria. Avoid drinking raw milk and eating soft cheeses, such as queso fresco[2 MB], Brie, Camembert, feta, goat cheese, or Roquefort, if they are made from raw or unpasteurized milk.
  • Be aware that Hispanic-style cheeses made from pasteurized milk, such as queso fresco, also have caused Listeria infections, most likely because they were contaminated during cheese-making.
  • Avoid other raw or unpasteurized products, such as juice or cider.
  • Be careful with seafood. Do not eat refrigerated smoked seafood unless it is in a cooked dish, such as a casserole, or unless it is canned or shelf-stable.
  • Be aware of holiday beverages. To reduce the possibility of fetal alcohol syndrome, watch out for alcohol-containing holiday punches and eggnogs. Avoid eggnog entirely unless you know it contains no alcohol and is pasteurized or made with pasteurized eggs and milk.

HEALTH TIPS: Florida Department of Health Advises Washing Hands During Holiday SeasonRelated Story:
HEALTH TIPS: Florida Department of Health Advises Washing Hands During Holiday Season


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Fit Tips: Nutrition Addiction – KFYR

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Chesprocott Health Tips About New Sneakers And Achy Joints


The following are two of the Chesprocott’s Healthy Communities Coalition Health Tips, being offered by the Health District on a weekly basis throughout 2018:

Hint ONE:

How old are your sneakers? Mostly likely your shoes are worn out.
A good rule of thumb is to replace your running/walking/gym shoes every 300 to 400 miles. Here are some simple reminders as to when you should beginning thinking about buying a new pair:

•If you walk for 45 minutes to an hour three times a week, get a new pair of shoes every five months.
•If you walk for 45 minutes to an hour four times a week, hit the shoe store every four months.
•If you walk 45 minutes to an hour five times a week? Get replacements every three months.

Walkers/runners will be amazed by how great they’ll feel when they get a new pair of shoes. The added cushioning will be wonderful for the feet, and you’ll have lots more energy when you walk or run.
Don’t forget to get your steps in today.

Hint TWO:

How can you avoid getting achy joints?
You can’t always prevent arthritis. Some causes, such as increasing age, family history, and gender—many types of arthritis are more common in women—are out of your control.
There are a few healthy habits you can practice to reduce your risk of developing painful joints as you get older. Many of these practices, such as exercising and eating a healthy diet, prevent other diseases, too.
Eat fish
Certain fish are rich in omega-3 fatty acids, a healthy polyunsaturated fat. Omega-3s have a number of health benefits, and they can reduce inflammation in the body.
Control your weight
Your knees have to support your body weight. Being overweight or obese can take a real toll on them. If you’re just 10 pounds overweight, the force on your knee as you take each step increases by 30 to 60 pounds, according to Johns Hopkins.
Exercise not only takes the stress of excess weight off your joints, but also strengthens the muscles around the joints. This stabilizes them and can protect them from added wear and tear.
To maximize the benefits of your exercise program, alternate aerobic activities such as walking or swimming with strengthening exercises. Also, add in some stretching to maintain your flexibility and range of motion.
Avoid injury
To avoid injury, always use the proper safety equipment while playing sports, and learn the correct exercise techniques.
Protect your joints
Using the right techniques when sitting, working, and lifting can help protect joints from everyday strains. For example, lift with your knees and hips—not your back—when picking up objects.
See your doctor
If you do start to develop arthritis, see your doctor or a rheumatologist. The damage from arthritis is usually progressive, meaning the longer you wait to seek treatment, the more destruction can occur to the joint.

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Post-Diwali celebration weight loss: 6 diet tips to help you flatten your belly and detox your body in 1 day

A simple 6-step weight loss strategy to reduce belly fat in 5 days

New Delhi: It’s quite common to feel bloated or get constipation and other digestive problems after festivals. Diwali gives us an opportunity to connect with our loved ones and indulge in a wide variety of activities, from late night card parties to binging on festive goodies, but the after-effects of the festival of lights can be quite unpleasant, particularly on your metabolic health – a sluggish metabolism can slow down your weight loss. That’s why many people tend to gain some weight, especially around the belly

But there are many effective ways to detoxify your body and help you deal with this problem and shed those unwanted pounds naturally in less than a week. Basically, a detox diet plan will help you flush out toxins from the body, improve digestion and metabolism, and aid weight loss. It will also give you glowing skin and lustrous hair. Here’s a simple 6-step detox diet plan to cleanse your system of toxins and melt your belly fat in very little time, perhaps just one day after a festive binge. Read - Weight loss diet: Lose belly fat in 1 day with THIS lemon-kale-apple-cucumber green detox smoothie

Lemon water to kickstart your day

Start your day with a glass of warm water mixed with freshly squeezed lemon juice – a perfect post-Diwali detox elixir. This will act as a magic potion which helps you clear the stomach, remove toxins from the body and boost digestion and metabolism. Citrus fruits like lemons and grapefruit are rich in vitamin C and antioxidants that are known to help reduce fat and aid weight loss.

Low-calorie breakfast

After water, fuel your body with food that can help you de-bloat. When you’re on a body-cleansing diet, it is suggested to opt for protein and skip or limit carb intake. A protein-rich breakfast will increase satiety and keep you feeling full for longer time. Include some low-calorie fruits to have a complete hearty breakfast. For instance, an egg-and-salmon scramble is a perfect combo of protein and metabolism-boosting omega-3 fatty acids to kick-start the day. Read – Weight loss: 3 delicious detox drinks to help you lose weight and burn belly fat

High-fibre lunch

Festive foods are often oily and sugar-laden, disrupting your weight loss efforts or make you pile on the pounds within a short span of time. Now is the time to focus on fibre-rich organic fruits and green, leafy veggies rather than consuming processed and junk food. Limit your intake of oil, salt and sugar to a minimum. Fruits and vegetables such as berries, pears, melon, oranges, broccoli, and carrots are excellent sources of fibre, which keeps your digestive system healthy and helps to prevent constipation. Foods rich in fibre are so filling and help with weight loss in the process.

Afternoon tea

Have a cup of green tea with your afternoon snack – this one is important. Rich in antioxidants, green tea can help fight diseases and aid the liver with digestion. It can boost your metabolism and help you increase the body’s efficiency for burning calories. Studies have shown that green tea catechins can promote weight loss and reduce belly fat. Read – Cucumber water weight loss drink: Replace sugary drinks with THIS to burn belly fat and cleanse your system

Filling evening snack

Often we get too busy to prepare and eat a healthy snack, which is so crucial when doing a body-cleanse. There are plenty of healthy snacks that can help you lose weight – mixed nuts are an ideal nutritious evening snack to add to your weight loss diet. They are rich in healthy fats and can be carried to the workplace. Several studies suggest that eating nuts in moderation can help you lose weight, reduce the risk of heart disease and may even prevent certain cancers.

Light dinner

Yes, you heard it right – early light dinner is a great way to stay hale and hearty. It improves your digestive system and boosts metabolism. This means you are more likely to lose weight and keep it off. You would surely want to add a bowl of slimming soup, which is full of the bounty of the garden, to your detox dinner routine. Perhaps, there’s no better way of flushing away body fat, than having a bowl of vegetable soup that is light, nutritious and can keep you feeling full for longer. Read – Post-Diwali weight loss: Drink ginger and basil detox tea to cleanse your system of toxins and melt belly fat


Turns out, there’s nothing better and healthier than water when it comes to cleansing your body. Make sure you drink plenty of calorie-free water to stay hydrated, remove impurities from your body and improve metabolism. Water may help decrease hunger you feel before meals and increase the feeling of fullness after a meal, thereby aiding in weight loss.

While it’s extremely important to clean up your diet, you must sweat it out to flush out toxins all on its own. Remember, exercising is a way of saying yes to a healthy and fit body.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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