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Exercise Can Help Prevent Depression, Even for Those at High Risk

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Getting more exercise could help ward off depression, even if you have a genetic risk for it, new research shows. For the study, researchers analyzed data from nearly 8,000 people and found that those with a genetic predisposition were more likely to be diagnosed with depression over the next two years. But that was less likely for people who were more active at the study’s start, even if they had an inherited risk. Higher levels of physical activity helped protect even those with the highest genetic risk for depression, the investigators found. Both high-intensity exercise (such as aerobics, dance and exercise machines) and lower-intensity activities (such as yoga and stretching) were associated with a reduced risk of depression, the findings showed. Adding four hours of exercise a week could lower the risk of a new episode of depression by 17%, according to the study published Nov. 5 in the journal Depression and Anxiety. “Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable,” said lead author Karmel Choi. She is a clinical fellow in psychiatry at Massachusetts General Hospital and Harvard T.H. Chan School of Public Health in Boston. “On average, about 35 additional minutes of physical activity each…  read on >

Health Tip: Are You Allergic to Jewelry?

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(HealthDay News) — If jewelry causes your skin to itch, you may be allergic to nickel, says Winchester Hospital. Nickel is a silvery-white metal that is used to make a range of products, including zippers, buttons and costume jewelry. Winchester Hospital recommends these solutions: Stick to sterling silver or 14-karat gold. Wear stainless steel or hypo-allergenic jewelry. Keep the area dry where your skin touches the metal. Wear a layer of protective moisturizing cream. Wear your jewelry less often.

Even a Little Exercise May Bring a Brain Boost

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Just 10 minutes of exercise a day appears to sharpen mental prowess, new research suggests. “Getting off the couch and walking a block can help keep you on the right track,” said study author Nicole Spartano, a research assistant professor at Boston University School of Medicine. Her team looked 2,770 participants in the Framingham Heart Study who were divided into two groups: middle-aged and older. The Framingham study has followed the health and habits of its original participants from Massachusetts and their descendants since 1948. The researchers found that roughly 10 to 20 minutes of moderate to vigorous activity a day was associated with better brain function for both groups. For the middle-age group, just 10 minutes of moderate to vigorous activity was linked to better verbal memory. For the older group, the total amount of activity — not the intensity — corresponded to stronger mental skills. While the study only found associations, Spartano said the findings were especially significant for older people, who may find it difficult or impossible to meet the exercise guidelines set by the U.S. Department of Health and Human Services. Those guidelines recommend at least 150 minutes a week of moderate-intensity aerobic activity for them. A 2018 update of those guidelines does say older adults should do as much exercise as their health safely allows, and for all adults, any…  read on >

Health Tip: Getting a Clean Shave

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(HealthDay News) — Shaving without cutting yourself or missing patches of hair can be a challenge, says the American Academy of Dermatology. To get a proper shave, the academy recommends: Before you shave, wet your skin and hair. Shave in the direction that the hair grows. Rinse after each swipe of the razor. Store your razor in a dry area. People who have acne should take special care while shaving.

How to Make a Lighter Layer Cake

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Want to have your cake and eat nutritiously, too? You can do both if you lighten up your baking. The typical buttery layer cake may taste good, but its main ingredient is white flour, which is basically devoid of nutrition. Using almonds and coconut in place of flour packs in nutrients like fiber, vitamins E, biotin and B2. You get to savor a rich-tasting cake that delivers nutrition in every bite. Eat it plain or glaze it with jam as described in the recipe to keep calories low. But even if you frost it, you’ll have a healthier slice than traditional cakes. Lighter Layer Cake Cooking spray 2 cups whole almonds 3/4 cup unsweetened, shredded coconut 2 teaspoons baking soda Pinch of salt 1/2 cup butter (1 stick), softened 3/4 cup granulated sugar 3 eggs 1/4 cup skim milk 1 teaspoon vanilla extract 1/2 teaspoon almond extract 1 cup sugar-free or low-sugar jam in the fruit of your choice 1 tablespoon confectioners sugar Preheat oven to 350 degrees. Coat two 8-inch round cake pans with cooking spray. Place almonds, coconut, baking soda and salt in a food processor and process until a fine meal forms. Place butter and sugar in a large mixing bowl and beat on high with an electric mixer until fluffy, about 2 minutes. Beat in the eggs one at a time…  read on >

Get Healthier With a Mental Reset

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Making the decision to live healthier often involves important steps such as losing weight and exercising more. These are significant goals and everyday lifestyle habits that you should commit to. But there’s another type of “makeover” that can benefit you in equally important ways. That’s changing your general outlook on life by boosting positivity. This mental tweak will put you in a better frame of mind to meet your physical goals. Here’s how to get started. Look for ways to find more meaning in your life. You might not be able to change your job, but you might be able to take on work challenges that give you a stronger sense of purpose. If personal and professional commitments have you running in a million directions with none of them emotionally rewarding, reassess your obligations and pare back where you can. Prioritize the tasks that give you a stronger sense of accomplishment. Next, identify what’s standing in the way of reaching your goals. It might not be complicated. Maybe you want to eat better and exercise more, but you don’t make the time to cook whole foods or go to the gym. Again, re-prioritize and take action to accomplish what’s important to you. Don’t use roadblocks as excuses to stay stuck. And because people love instant gratification, give yourself a boost by picking a change you…  read on >

Run for Your Life, New Study Recommends

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Even a little running on a regular basis can extend your life, Australian researchers say. They analyzed 14 studies that included more than 232,000 people whose health was tracked for between 5.5 and 35 years. During the study periods, nearly 26,000 participants died. The collective data showed that any amount of running was associated with a 30% lower risk of death from heart disease, and a 23% lower risk of death from cancer. Even as little as 50 minutes of running once a week at a pace slower than 6 mph appeared to be protective, according to the authors of the study published online Nov. 4 in the British Journal of Sports Medicine. They said that makes running a good option for people who say they are too busy to exercise. The reasons running is associated with a reduced risk of premature death are unclear, and the study doesn’t establish cause and effect, said lead researcher Zeljko Pediscic. He’s an associate professor of public health at Victoria University in Melbourne, Australia. His team also noted that the number of studies analyzed was small and considerable variation in their methods may have influenced the results. Even so, any amount of running is better than none, the authors suggested. “Increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population…  read on >

Risks Mount for Lonely Hearts After Cardiac Surgery

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Loneliness can take a heavy toll on heart patients — including a higher risk of death in the year after hospitalization, researchers found. “This study confirms what has also been indicated in previous research regarding the serious health consequences of loneliness,” said lead researcher Anne Vinggaard Christensen, of Copenhagen University Hospital in Denmark. “Loneliness should be considered a serious risk factor in patients with cardiac disease and should be included in risk evaluation of patients,” added Christensen, who is with the hospital’s heart center. The Danish researchers cautioned, however, that their findings can’t prove that loneliness caused people to die, only that loneliness and the risk of death appear to be connected. But the differences in mortality between those who felt lonely and those who didn’t can’t be explained by their medical condition alone, they said. Loneliness is a subjective experience, one that is distressing and unpleasant, the researchers noted. The connection between loneliness and health is complex, Christensen said. People who are lonely or socially isolated tend to have more unhealthy lifestyles. They smoke more, are less likely to be physically active and don’t take their medication, she said. “Having a social network helps motivate people to make healthier choices,” Christensen said. “A social network can act as a buffer for stress.” Also, lonely people have been found to have higher levels of stress…  read on >

Weight-Loss Surgery Protects Heart Patients From Future Trouble

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If you’re an obese heart patient, weight-loss surgery might be good medicine for you. New research suggests it significantly reduces the risk of heart failure and fatal heart attack in this vulnerable group. “Our findings suggest, for the first time, that bariatric [weight-loss] surgery can prevent the development of systolic heart failure and remarkably reduce death from recurrent myocardial infarction, or heart attack, in patients with a higher cardiovascular risk than the average population,” said study author Dr. David Funes. He is a research fellow at the Bariatric and Metabolic Institute at Cleveland Clinic Weston, in Florida. For the study, Funes and his team compared severely obese people with heart disease who had weight-loss surgery (8,200) with those who did not have the surgery (79,000). Nearly half of the weight-loss surgery patients also had a history of some form of diabetes, and about 73% had high blood pressure. But those who didn’t have weight-loss surgery had even higher rates of both diseases, which are risk factors for heart disease. Obesity itself is a major risk factor for heart disease. Patients who didn’t have weight-loss surgery were 1.9 times more likely to develop heart failure than those who had the surgery, according to the study. In addition, the investigators found that patients who had weight-loss surgery were 2.5 times less likely to die from a recurrent…  read on >

Health Tip: Six Exercises for Poor Posture

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(HealthDay News) — If you find yourself slouching or unable to stand straight, you may have poor posture, says Ohio State University Wexner Medical Center. For many, poor posture can lead to back and neck pain. The school suggests these six exercises for poor posture: Head press. Elbow press. Chest lift. Bridge. Press up. Superman. If poor posture or back pain is interfering with daily activities, OSU urges you to seek medical attention.