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Prolonged cellphone use can cause neck pain

Smartphone, neck pain

A new study published in PLOS One reveals that prolonged cellphone use, and in particular text messaging, can cause neck pain and have an impact on soft tissue that surrounds the spine. When we receive text messages, we bend our necks to read and respond to them. This movement, which some users repeat up to several hundred times a day, can be damaging to physical health. 

Researchers at the University of Khon Kaen in Thailand aiming to elucidate the cause of a syndrome known as “text neck” have highlighted the risks associated with this type of posture.

The team at Khon Kaen filmed 30 smartphone users aged between 18 and 25, who spent up to eight hours a day on their phones. Their ergonomic risk levels were evaluated with a Rapid Upper Limb Assessment tool (RULA), which is often used to analyze the posture of desktop and portable computer users. Participants in the study had an average score of 6 points, well in excess of an acceptable score of one or two points. “The results identified issues with unsuitable neck, trunk and leg postures which lead to musculoskeletal disorders,” points out lead researcher Suwalee Namwongsa.

“Smartphone users typically bend their necks slightly forward when reading and writing text messages. They also sometimes bend or twist their necks sideways and put their upper body and legs in awkward positions,” explains physiotherapist Dr. Boucaut, who also worked on the study. “These postures put uneven pressure on the soft tissues around the spine that can lead to discomfort.”

These latest findings come hot on the heels of another study by the same research team, which has also been published this month in the journal Work. When questioned, a panel of 779 smartphone-using students admitted to experiencing aches and pains: 32% complained of neck pain, 26% had sore shoulders, 20% were bothered by their backs, and 19% by their wrists and hands. 

Musculoskeletal disorders were more prevalent among students who spent the most time on their smartphones (more than five hours a day), and among those who smoked and did not exercise.

Article source: https://www.timesnownews.com/health/article/prolonged-cellphone-use-can-cause-neck-pain/349507

1 WAO unveils new-year health tips for consumers

The World Avocado Organisation has come up with a series of recipes to help consumers achieve their New Year health goals.

“With 2019 well underway, so is our continued commitment to our health. Whether you’re undertaking Veganuary, Dry January, or just looking to boost your nutrient intake this month, the avocado is versatile, delicious and nutritious – the go-to ingredient for a healthy start to the new year,” the WAO said.

Recipes include Mediterranean avocado hummus, a vegan alternative to the much-loved classic, and an avocado smoothie for those who have forsaken alcohol for the month.

The WAO is also encouraging consumers not to overlook the fruit’s stone, which it claims is packed with compounds that can help keep cancer, heart disease and viruses at bay.

“The husk can be peeled off the skin and incorporated into any dish, while the stones themselves can be grated like nutmeg to give a bitter twang to a variety of dishes and pack a punch of those all-important nutrients,” the organisation says.

The avocado can play an important role in boosting wellness outside the kitchen too. “With reports of incoming snow, your face will really benefit from a nourishing mask to counter the cold,” it says.

“Create a mask using avocado flesh for vitamin B and ‘good fats’ while the grated stone will give your skin that much-desired glow.”

Europe is one of the fastest growing avocado markets worldwide and is already the second largest market for imported avocados in the world, behind the US. It is expected to grow by at least 15 per cent per year over the next five years according to the WAO.

In 2018, Europe consumed almost 650,000 tonnes of avocados, a 35 per cent increase over the previous year. France was the largest market, followed by the UK.

Article source: http://www.fruitnet.com/eurofruit/article/177594/wao-unveils-new-year-health-tips-for-consumers

Health tips for moms

SAN ANTONIO — Mamas – we want you to look your best, feel confident and have enough energy to keep up with the kiddos… so Dr. Leila Peterson is here to share with us her slim down secrets!

830.393.1747
prescribeddesign.com

Article source: https://www.kens5.com/article/entertainment/television/great-day-sa/health-tips-for-moms/273-441741b6-7f7a-4e24-9781-f638364505b6

Health: Tips for avoiding the flu

Widespread flu is reported in Colorado right now plus influenza like illnesses are at high levels in nearly 20 states. Health officials say that means you can expect more people to get sick in the next few weeks.

Physicians with American Family Care (AFC), a national urgent care franchise, are seeing positive flu tests, as well as patients suffering from either a cold or a winter mystery virus (adenovirus) that looks a lot the flu.

AFC docs are explaining to families that each is a respiratory virus but the flu stands out in several ways, like symptoms come on abruptly and it can turn fatal.

“The flu is serious business, so you cannot ignore the symptoms. Last season the Centers for Disease Control and Prevention recorded 80,000 deaths, which was the deadliest season in 40 years,” said Dr. Benjamin Barlow, AFC chief medical officer. “We are still early on in this flu season, as it usually doesn’t peak until March. Of course, the best way to protect yourself is to get vaccinated.”

In addition to getting a flu shot, AFC physicians advise taking a few every day preventive measures to boost your chances of avoiding the flu.

5 habits that help prevent the flu

1. Avoid sharing pens. Whether at work or signing a credit card receipt at a store, never pick up a public pen because they’re covered with other people’s germs. Keep a pen handy for any situation that could pop up.

2. Knuckle it. When using a debit card machine, get into the habit of punching in your card pin with a knuckle instead of a fingertip. This way if you rub your eye or mouth with your fingertip, you’re not transferring germs.

3. Play it safe at the pump. Drivers must get gas for their vehicles no matter what, sick or not. Protect yourself at the pump, grab a paper towel before picking up the gas nozzle. You can also use the paper towel as a barrier when punching in your debit/credit card info.

4. Shake and Wash. People are more germ-conscious these days so avoiding a handshake is not as rude as once thought, especially during flu season. If you must do it, wash or sanitize with your hands immediately.

5. Hands off, please! You are constantly using either your phone or computer tablet to show friends and coworkers pictures or videos. This means other people are putting their germs on something you are constantly touching. Get into the habit of wiping your phone down with a disinfecting wipe to cut down on spreading germs. OR just text your friends photos and videos!

Fast flu facts

Children under the age of 6, pregnant women and adults 65 or older are at high risk for serious flu complications like inflammation of the heart, brain or muscle tissues or multi-organ failure.

Most experts think flu viruses spread mainly by droplets made when someone with flu coughs, sneezes or talks. They can infect you from six feet away.

People can carry the virus and risk exposing others when they show little symptoms.

Frequently touched surfaces at work or school should be cleaned and disinfected especially if someone is ill.

Flu activity monitored by CDC, check link for cases in your area: https://www.cdc.gov/flu/weekly/index.htm#ILIMap

Article source: http://www.fortmorgantimes.com/fort-morgan-local-news/ci_32389194/health-tips-avoiding-flu

WAO unveils new-year health tips for consumers

The World Avocado Organisation has come up with a series of recipes to help consumers achieve their New Year health goals.

“With 2019 well underway, so is our continued commitment to our health. Whether you’re undertaking Veganuary, Dry January, or just looking to boost your nutrient intake this month, the avocado is versatile, delicious and nutritious – the go-to ingredient for a healthy start to the new year,” the WAO said.

Recipes include Mediterranean avocado hummus, a vegan alternative to the much-loved classic, and an avocado smoothie for those who have forsaken alcohol for the month.

The WAO is also encouraging consumers not to overlook the fruit’s stone, which it claims is packed with compounds that can help keep cancer, heart disease and viruses at bay.

“The husk can be peeled off the skin and incorporated into any dish, while the stones themselves can be grated like nutmeg to give a bitter twang to a variety of dishes and pack a punch of those all-important nutrients,” the organisation says.

The avocado can play an important role in boosting wellness outside the kitchen too. “With reports of incoming snow, your face will really benefit from a nourishing mask to counter the cold,” it says.

“Create a mask using avocado flesh for vitamin B and ‘good fats’ while the grated stone will give your skin that much-desired glow.”

Europe is one of the fastest growing avocado markets worldwide and is already the second largest market for imported avocados in the world, behind the US. It is expected to grow by at least 15 per cent per year over the next five years according to the WAO.

In 2018, Europe consumed almost 650,000 tonnes of avocados, a 35 per cent increase over the previous year. France was the largest market, followed by the UK.

Article source: http://www.fruitnet.com/eurofruit/article/177594/wao-unveils-new-year-health-tips-for-consumers

Diet tips for type 2 diabetes: 5 foods that spike blood sugar and cause excess belly fat in diabetics

5 foods diabetics should avoid to prevent blood sugar spikes and excess belly fat

New Delhi: A careful balance of lifestyle habits, including your diet and fitness regime, is essential to control type 2 diabetes along with proper medication. But it can be extremely tricky when it comes to navigating proper nutrition, especially with foods that seem healthy but can actually wreak havoc on your blood sugar levels and increase the risk complications associated with diabetes. Wrong food choices can make it difficult to lose or maintain weight.

If you’ve just been diagnosed with diabetes and are confused about what to eat and what to avoid, here’s a list of foods you should avoid to help prevent blood sugar spikes and other serious consequences. These foods can also promote excess belly fat and potentially harmful cholesterol and triglyceride levels. Read - Type 2 diabetes: The 5 best nuts for blood sugar control and weight reduction

Sugary beverages

Sugary beverages and type 2 diabetes

For people with diabetes, sugary beverages – such as carbonated soft drinks, fruit punch, and other sweetened drinks – are the worst drink. They are loaded with fructose, which is strongly linked to insulin resistance and increased risk of obesity, belly fat, fatty liver and heart disease.

Trans fats

Trans fats and diabetes

Research shows reducing intake of industrially made trans fats helps lower the risk of heart disease. Found in found in margarines, peanut butter, creamers, and spreads, trans fats are also linked to increased inflammation, insulin resistance, and belly fat. Read - Here’s a simple Indian diet plan for type 2 diabetes: 3 tips to lose belly fat, lower blood sugar

Fruit smoothies

Fruit smoothies for diabetes

Sure, they seem healthy but smoothies, on the other hand, have most of the fibre removed when they are made. Plus, it’s very easy to drink large amounts at once, which means you could be consuming a lot of extra calories, carbs, and sugar.

White bread

White bread and diabetes

White bread is high in carbs and low in fibre. Eating white bread and other refined-flour foods can lead to elevated blood sugar levels in people with type 1 and type 2 diabetes. Instead, opt for bread that is made of whole grain.

Raisins

Raisins for diabetes

Fresh fruits are packed with nutrients, vitamins, minerals, fibre, and antioxidants that fill you up and boost overall health. But when the fruit – such as raisin – is dried, its sugar content becomes more concentrated, which can spike your blood sugar. Replace dried fruit like raisins with fresh fruits low in sugar for better sugar control.

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.

Article source: https://www.timesnownews.com/health/article/diet-tips-for-type-2-diabetes-5-foods-that-spike-blood-sugar-and-cause-excess-belly-fat-in-diabetics/348341

Best tips for a healthy diet this New Year 2019

Whatever your New Year’s resolution, a healthy and balanced diet will provide many benefits into 2019 and beyond. What we eat and drink can affect our body’s ability to fight infections, as well as how likely we are to develop health problems later in life, including obesity, heart disease, diabetes and different types of cancer.

Eat a variety of food

Our bodies are incredibly complex, and (with the exception of breast milk for babies) no single food contains all the nutrients we need for them to work at their best. Our diets must therefore contain a wide variety of fresh and nutritious foods to keep us going strong. Some tips to ensure a balanced diet:

♦ In your daily diet, aim to eat a mix of staple foods such as wheat , rice and potatoes with legumes like lentils and beans, plenty of fresh fruit and vegetables, and foods from animal sources (e.g. meat, fish, eggs and milk).

 Choose wholegrain foods like unprocessed oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.

 For snacks, choose raw vegetables, unsalted nuts and fresh fruit, rather than foods that are high in sugars, fats or salt.

Cut back on salt

Too much salt can raise blood pressure, which is a leading risk factor for heart disease and stroke. Most people around the world eat too much salt: on average, we consume double the World Health Organisation (WHO) recommended limit of 5 grams (equivalent to a teaspoon) a day. Some tips to reduce your salt intake:

 When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments,

 Avoid snacks that are high in salt, and try and choose fresh healthy snacks over processed foods.

 Remove salt and salty condiments from the table and try and avoid adding them out of habit; our tastebuds can quickly adjust and once they do, you are likely to enjoy food with less salt, but more flavour!

Reduce use of certain fats and oil

We all need some fat in our diet, but eating too much – especially the wrong kinds – increases risks of obesity, heart disease and stroke. Industrially-produced trans fats are the most hazardous for health. A diet high in this kind of fat has been found to raise risk of heart disease by nearly 30%. Some tips to reduce fat consumption:

 Replace butter and ghee with healthier oils such as soybean, canola (rapeseed), corn and sunflower.

 Choose white meat like poultry and fish which are generally lower in fats than red meat, trim meat of visible fat and limit the consumption of processed meats.

 Try steaming or boiling instead of frying food.

 Check labels and always avoid all processed, fast and fried foods that contain industrially-produced trans fat. It is often found in margarine and ghee, as well as pre-packaged snacks, fast, baked and fried foods.

Limit sugar intake

Too much sugar increases the risk of unhealthy weight gain and obesity, which can lead to serious, chronic health problems. As with salt, it is important to take note of the amount of “hidden” sugars that can be in processed food and drinks. For example, a single can of soda can contain up to 10 teaspoons of added sugar! Some tips to reduce sugar intake:

 Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready-to-drink tea and coffee and flavoured milk drinks.

 Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods give to children under 2 years of age, and should be limited beyond that age.

Source: World Health Organisation

Article source: https://www.thedailystar.net/health/health-tips/best-tips-for-healthy-diet-new-year-2019-1677397

Easy Health Tips For Those Who Really Love The Couch Life

If this was the year you vowed to press pause on “Stranger Things,” pry yourself off your well-worn couch, and trade in your jammies for workout gear, only to find yourself watching “Stranger Things” for the past two weeks — in your jammies — we feel you.

The struggle is real to find the motivation to put on 42 layers of clothes to brave the frigid temps to hit the gym. Your couch is comfy. It’s safe. It’s warm.

But we have faith in you. And so does personal trainer and fitness instructor Jay Agustin and health and wellness expert Jackie Mirkopoulos. Both believe you can slither off that couch to get healthier this year.

Couched in excuses

The couch ate your motivation? Yep, heard that one before.

“I have heard every excuse in the book,” Mirkopoulos told HuffPost Canada. “At the end of the day, it comes down to priorities and choice. The key word here is WANT to get healthy. I tell clients that they first need to see the value in taking better care of themselves and once they identify value, it’s easier to make it a priority. They need to want it.”

For example, Mirkopoulos said she makes her health a priority because she has a long family history of diabetes, heart disease and cancer.

“Being health-conscious will help me avoid these issues for myself,” she said. “Try to have an honest conversation with yourself about the value of your health. Basically, nothing else matters if you’re not healthy to enjoy it.”

Watch “Stop making excuses.” Story continues below.

Who has time to work out?

You do, that’s who.

The truth is that your mentality is half of the battle. Being stuck on the couch is a decision you’ve made and accepting that fact is step one.

And, working out doesn’t have to take hours on end — even 15-30 minutes a day will help you get fitter.

“If a CEO with over 4,000 employees and two kids has time to work out with me, you have time,” Agustin told HuffPost Canada. “Try changing your words from, ‘I don’t have time to work out’ to, ‘I don’t want to prioritize my health.’ You’ll think your sentence over.”

So, take your “This Is Us” binge-watch to the gym and boom, extra time for you to spend crying on an elliptical rather than into your duvet. JK! There’ll be no tears when you start exercising. You truly can achieve gain without pain. Trust.

It’s too expensive

“This one is interesting because a lot of the same people who state this make two trips to Starbucks a day buying $6 lattes,” Agustin said. “The amount you’re spending at your local coffee shop can buy you that gym membership.”

There are also a lot of free classes during the winter, especially at the beginning of the new year. Most classes are not routinely free, of course, but you can often find free intro sessions almost weekly or bi-weekly. Check out Lululemon or Eventbrite for free or pay-what-you-can classes.

You’re also not confined to only working out at a gym. Local community centres often have classes that are either free or are inexpensive. And, Google is your friend when it comes to online exercise videos you can do in the comfort of your own home. Possibly even in your PJs. We’re not judging.

You’ve ditched the excuses, now what?

Ditch the Netflix, said Mirkopoulos.

“Couch people are couch people, until they’re not,” said the wellness expert. “People watch just as much TV in the summer as they do in the winter, due to how entertainment is being delivered to us through streaming networks carrying seasons at a time of TV shows and endless movies.”

By getting rid of Netflix or other similar streaming services and going back to regular cable, Mirkopoulos guarantees that alone will decrease your couch time.

Also, consider limiting the time you spend scrolling on your devices — researchers have found that we basically spend an average of too much time on our phones. If you can cut down your scrolling time to 30 minutes a day, you’ll have more time for lunges and less time for lurking online, and better mental health to boot.

To free up more time to exercise, try delegating more at work and at home if you have children, or include them in your workouts if possible. Also consider integrating your time for socializing into your workouts as well — friends who side-plank together, have tight abs and more fun together. Win-win!

And instead of jumping on public transit to head into work, walk or bike to get your body moving. Instead of grocery shopping daily or weekly, set up a food delivery service so you can spend that time working out. And, instead of partying all night, maybe skip the afterparty so you can rise and shine for a morning yoga class on the weekend — your liver, bank account and body will thank you.

You’ve ditched the excuses and Netflix, now what?

Start small, and hold yourself accountable.

“People think you need to spend hours in the gym. That’s just not the case,” said Agustin. “For someone who hasn’t done anything for months, or even years, building the habit of walking around the block can create the momentum you need to eventually want to do more.”

Once you build this momentum, the personal trainer also recommends calling — or, let’s be real, messaging — that friend you constantly see on social media who’s giving their all during their workouts, to ask them to guide you through a workout.

“I can guarantee they’d take even 30 minutes to show you a thing or two,” he said.

Once you’ve acquired the know-how, schedule in your workouts ahead of time, and consider doing them first thing in the morning.

“Getting it done first thing in the morning means no excuses, it gets your body moving and you’re mentally set up for the day,” said Mirkopoulos, who is also the cofounder of Evolve Holistic.

And Augustin says accountability is key.

“If you’re going to take just one of these tips, it would have to be to schedule your workouts and make sure someone is either with you for every workout or has agreed to follow up with your appointments,” said the Toronto-based fitness instructor.

More from HuffPost Canada:

With this said, if you’re just starting up again, don’t schedule more than you can handle. Six workouts in a row will have you knocked on your ass by the end of the week, likely leading you to skip another three or four days because you won’t be able to move. Start with two to three workouts a week, and add another day or two once you can keep this up for a month.

“Play the long game,” said Agustin.

Besides joining a new gym, he also recommends finally purchasing that latest online program you’ve been meaning to check out on social media and trying new things to help keep you motivated.

“‘Healthy’ doesn’t just mean skipping out on some calories and getting in the most amount of workouts per week,” said Augustin. “Find what your version of healthy is and work towards it; whether that means experimenting with yoga, dance, painting, boxing — the practices that scare you at first might be the ones that feed your soul the deepest.”

Pro tip: Keep your fitness clothes organized and where you can see them as a reminder to stay active. Having everything organized ahead of time will help eliminate potential barriers the day of. Agustin also recommends buying new workout shoes at the beginning of the winter season to get you motivated to show those high-tops off.

You’ve ditched the excuses, Netflix AND couch, what’s next?

We don’t blame you for having Uber Eats on speed dial. But experts warn that all that takeout will derail your get-healthy mission.

And they key to getting healthy this year is being mindful about not only what you’re doing to and with your body, but also what you’re putting into it.

Nutrition and hydration is paramount the winter since the below-freezing temps means cold and flu germs are in full effect, and the dry air can deplete our bodies of moisture, said Mirkopoulos. Getting your vitamins and nutrients will not only help you ward off nasty viruses, but it will help you on your wellness path.

Agustin recommends setting aside time once a week to fully prep your meals. Organizing and preparing your meals ahead of time sets you up for a variety of delicious and nutritious meals, without investing all of your precious time and energy.

“Keeping things simple is vital here. Recipes that are tasty with the least amount of ingredients work well,” he said.

Pro tip: Prep different protein options to cycle through if you find that you get bored — the rest of the meal can stay the same.

And, consider investing in a meal prep service for at least one or two meals a week, if your budget allows.

“These can be costly, but there are many options now that deliver twice a week to make sure your food stays fresh,” he said. “If you can afford this option and sustain it, it can be one of the most convenient and healthy ways to stay on top of your nutrition.”

Also on HuffPost:

Article source: https://www.huffingtonpost.ca/2019/01/14/easy-fitness-tips_a_23642183/

New biodegradable nanofibre bandage enables faster healing

Band Aid

Moscow: An international team of scientists has developed a new bandage with a strong antibacterial effect and which can be kept on over long periods of time without needing to be changed, thereby accelerating skin regrowth and reducing the risk of infection. The new dressing material has great potential for future application in the healing of wounds, does not require changing, and can literally be put on over top of one another as they degrade, the Sputnik news agency reported.

The traditional use of an antiseptic in the treatment of wounds, consisting of washing the affected area with a solution and using gauze dressing to increase the outflow of fluids, repeated several times.

However, such treatment, particularly the use of antibiotics kill not only dangerous bacteria but also the useful bacteria. And when dressings are changed, the fragile area undergoing healing is disturbed, causing severe pain to patients.

But according to scientists from the Moscow-based MISiS National University of Science and Technology, and Brno University of Technology from the Czech Republic, the new biocompatible dressing material can act locally on the area of inflammation. As the material slowly releases their antibiotic, the dressings gradually dissolve on the skin.

The material was made using polycaprolactone nanofibres — a biocompactable, bioresorbable material — and attached gentamicin, a broad-spectrum antibiotic, to the fibres.

“What we found was that the action was prolonged: we observed a significant decrease in the number of bacteria even 48 hours after the material was applied,” Elizaveta Permyakova from the MISiS was quoted as saying.

“Usually, surfaces with an antibacterial effect fulfill their potential within the first day or even the first hours of use,” Permyakova explained. In the study, reported in the Materials and Design academic journal, the team performed experiments using three strains of E. coli bacteria, with the strains showing varying levels of resistance to the antibiotics, but nonetheless combatted against effectively by the dressing.

The new material is potentially applicable not only for treatment to heal skin, but to treat inflammatory bone diseases such as osteoporosis and osteomyelitis, the report noted.

 

Article source: https://www.timesnownews.com/health/article/new-biodegradable-nanofibre-bandage-enables-faster-healing/347397

Jessica Sepel shares 3 tips to create a healthy breakfast

When it comes to breakfast, most people have three approaches: don’t feel like it, avoid it or don’t have time for it.

I’m here to change this for you.

As a clinical nutritionist based in Australia, I simply can’t express how important it is to eat a nourishing, nutritionally balanced breakfast. Eating a wholesome breakfast is a huge part of the health equation. It kick starts your digestion, boosts your metabolism and feeds your body with the nutrients it needs to thrive.

If you are following an intermittent fasting protocol, I understand if you don’t want to eat breakfast. But if you do, make sure it’s a balanced and supportive option.

A satiating breakfast will maintain stable energy and blood sugar balance throughout the day. It’s also essential for maintaining a healthy weight and is important for those struggling with low energy and sugar cravings.

From experiences with my clients, I have noted that people who eat a breakfast that’s rich in protein, fat and fiber will notice they have more energy, a stable mood and less sugar cravings throughout the day. If you start your day with a high-sugar and high-carb breakfast, such as cereal, pastry or just fruit on its own, you’ll set yourself up for a day on the blood sugar roller coaster and find yourself hangry later on.