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Gymgoers who’ve accidentally left their headphones at home might be all too familiar with this frustrating feeling: Exercising without music is a much harder go. And now a broad new review of nearly 140 studies — the first of its kind — suggests there’s real science to back that up, with clear evidence that music not only makes exercise seem easier and more enjoyable but actually results in a more productive, efficient workout. “No one would be surprised that music helps people feel more positive during exercise … [but] the fact that music provided a significant boost to performance would surprise some people,” said lead author Peter Terry, dean of graduate research and innovation at the University of Southern Queensland in Australia. “And the fact that music was shown to improve physiological efficiency would certainly raise eyebrows.” Terry and his team reviewed studies that were conducted as far back as 1911 and as recently as 2017. Collectively, they included almost 3,600 people. The focus was restricted to studies that explored music’s impact on either sport-related activities or exercise routines. So while walking as an exercise was included, gardening and housework were not. Nor were music-based experiences such as dance, gymnastics and ice skating. Music’s impact was assessed by the way it made a person feel during workouts; how it affected perceptions of exercise difficulty; and… read on >

Testosterone therapy is no fountain of youth for older men, though it might help some who are impotent. That’s according to new guidelines from the American College of Physicians — the first from the group to address the issue of treating age-related “low T.” It’s known that men’s testosterone levels decline with age. And for years industry has promoted the idea that men suffer a range of symptoms caused by what’s sometimes described as “male menopause.” The list includes fatigue, weakness, muscle loss, dulled memory and thinking, depression, and dampened libido and erectile dysfunction. Yet for nearly all of those problems, there is no good evidence testosterone therapy helps, the college found in a research review. The only area where there is some benefit, the group says, is in treating sexual dysfunction. On average, studies have found “small improvements” in sexual and erectile function. The lackluster performance in clinical trials is “a bit surprising,” said ACP president Dr. Robert McLean. But, he pointed out, the fact that testosterone wanes with age does not automatically mean that’s behind men’s health issues. And that means replacing testosterone will not necessarily help. That never stopped manufacturers of supplemental testosterone, however. For years, they launched aggressive marketing campaigns warning men of the health effects of age-related declines of the male hormone. Between 2009 and 2013, the number of U.S.… read on >

High levels of ozone and wood smoke each increase the risk for lung diseases like chronic obstructive pulmonary disease (COPD) among smokers and nonsmokers alike, two new studies find. People with COPD gradually lose their ability to draw a decent breath. Cigarette smoking is the leading cause, but COPD also can be caused by regular exposure to lung irritants. In one study of nearly 1,900 participants, researchers found that exposure to high levels of ozone over a decade increased the likelihood of COPD. For every 5-parts-per-billion increase in 10-year ozone exposure, the risk for COPD increased 16%, the findings showed. The same increase in ozone was also linked with greater odds of emphysema and a worse quality of life, the study authors said. “What really stood out was that the effect was apparent even among current heavy smokers,” said researcher Dr. Nadia Hansel, director of the pulmonary and critical care division at Johns Hopkins University School of Medicine, in Baltimore. “This means that active smoking doesn’t outweigh this effect of ozone.” Even those already at risk for COPD had an additional increased risk with ozone exposure, she added in a university news release. “I think this adds to increasing evidence that there is probably no healthy level of ozone,” Hansel said. Her team’s findings were published online recently in JAMA Internal Medicine. In the second… read on >

Exercise may do more than build body strength: New research shows it might also keep brain cells in shape. According to the study, exercise helps maintain the brain’s gray matter, which is linked to various skills and thinking abilities. So, keeping your gray matter intact may help prevent thinking declines, the German researchers explained. The report was published online Jan. 2 in the Mayo Clinic Proceedings. “This [study] provides indirect evidence that aerobic exercise can have a positive impact on cognitive function in addition to physical conditioning,” said Dr. Ronald Petersen, a Mayo Clinic neurologist. “Another important feature of the study is that these results may apply to older adults, as well. There is good evidence for the value of exercise in midlife, but it is encouraging that there can be positive effects on the brain in later life as well,” said Petersen, who co-authored an editorial that accompanied the report. The German researchers, led by Katharina Wittfeld, followed more than 2,000 adults in northeastern Germany from 1997 through 2012. Over the study period, fitness was measured and participants underwent MRI brain scans. Although the study found an association between exercise and brain health, it couldn’t prove a cause-and-effect relationship. According to Mayo Clinic experts, moderate and regular exercise — about 150 minutes per week — is recommended. Good fitness also involves: Not smoking. Following… read on >

(HealthDay News) — With regular visits to a vision specialist, about half of all cases of blindness can be avoided or treated, says Harvard Medical School. There are many misconceptions about what can hurt or help vision. The school debunks five common eye myths: Doing eye exercises will not improve or preserve sight. Reading in dim light does not worsen vision. But it may tire your eyes more quickly. Although good for you, eating carrots will not prevent vision problems. You can wear glasses all the time. Wearing glasses won’t worsen vision. Staring at a computer screen will not permanently harm your eyes, but it may cause eyestrain.

(HealthDay News) — Allergic reactions are sensitivities to allergens. From animal dander to foods, allergens may cause hives, itching, a rash and other symptoms. For a mild-to-moderate reaction, MedlinePlus mentions these first aid steps: Calm and reassure the person having the reaction. Try to identify the allergen and have the person avoid additional contact with it. If the person develops a rash, apply cool a compress and hydrocortisone. Watch the person for signs of increasing distress. Get prompt medical help. If the allergic reaction is severe, call 911 immediately.

If you need yet another health reason to get enough sleep, here’s one that may wake you up: Science shows that a loss of sleep can make you eat more. And that doesn’t mean healthful salads and green veggies. Studies have shown that total sleep deprivation can trigger a reward system in the brain in response to food stimuli. But until recently researchers didn’t know if there was a similar relationship between everyday sleep loss and the brain’s reaction to food. Researchers looked at volunteers who entered a nine-day study period with a built-up sleep debt. Under ideal sleep conditions, scientists were able to show two things: That even small amounts of sleep loss can put the “brain at risk for hyperactivation to food triggers in everyday life, which could be a risk factor for obesity and lifestyle diseases.” These include metabolic disorder, the first step toward diabetes. Yet on the flip side getting the right amount of sleep appears to reduce this hypersensitivity to food stimuli. The study was published in the journal Sleep. Another study, published in the Journal of Applied Psychology, added work stress to the mix. Researchers found that when people came home after a hard day at work, they were more likely to eat their feelings if they were also sleep-deprived. Simply put, if you don’t get enough sleep, unhealthy… read on >

Pilates is an excellent exercise discipline that develops strength and agility, and you don’t need to take formal classes or use Pilates machines to get its benefits. Using a stability ball with floor exercises is tailor made to target your core — the muscles of your abdomen. Here are three to try from the American Council on Exercise. Note: Choose a ball between 7 inches and 10 inches in diameter. Roll-ups: Sit on a mat and place the ball between your legs. Raise your legs and slightly lower your back to make a V shape with your body. Your arms should be straight out in front of you. Now, keeping your legs elevated, engage your pelvic floor and abdominal muscles and slowly roll down your back, vertebra by vertebra until it’s flat on the floor. As you go, your arms reach up and behind your head until they’re flat on the mat. Touch the floor briefly and then roll back up. Build up to 10 repetitions. Leg Circles: Lie on your mat and place the ball under your right calf, just above the ankle. Point the toes of both feet and then make sweeping circles with your left leg, lifting it up and out to the left in a counter-clockwise direction. Repeat 5 times and then reverse to clockwise. Next place the ball under your… read on >

If 2020 is the year you’ve resolved to quit smoking, don’t start vaping. No matter what e-cigarette companies advertise, their products aren’t approved by the U.S. Food and Drug Administration as a safe and effective way to give up tobacco, the American Lung Association warns. And switching from tobacco to e-cigarettes isn’t quitting. “The simple truth is that e-cigarettes are tobacco products, and the Lung Association has been helping people avoid and quit using tobacco for decades,” said Michelle Caul, the association’s director for health promotions. She said misinformation about the health risks of vaping runs rampant, especially among young people. She offered these facts in a news release: E-cigarettes are tobacco products and no tobacco products are safe. Hospitalizations and deaths from vaping show that e-cigarette use is harmful. Quitting is ending addiction to nicotine, which can be difficult. E-cigarettes contain dangerous metals and toxic chemicals that can cause lung disease. “One of the biggest problems with e-cigarettes is that many times people become dual users, meaning they smoke cigarettes when they can and use vaping devices at other times,” said Dr. Albert Rizzo, chief medical officer of the association. “Using e-cigarettes is not safe,” he added. “A new study released in December found adults who currently or ever used e-cigarettes are 30% more likely to develop chronic lung disease, including asthma, bronchitis and… read on >

You made your resolution — this year was finally going to be the year you lost weight. But then your neighbor stopped by with a plate of cookies, and well, your resolve didn’t even last a day. Maybe next year? But instead of looking at your resolutions as a sweeping year-long project, what if you concentrated on making healthy changes every Monday? That way, if you slip up and dive into that pile of cookies, another chance to get it right is just a few days away. It’s called the Healthy Monday Reset, and the idea is to send you into the week with a fresh mindset. “What we really want people to do is implement a mindset change. If you think about the New Year’s resolution, you pick one day a year to start changes and if you fall off the wagon, it’s another year,” explained Ron Hernandez, the managing director of The Monday Campaigns. “But with Monday, you have 52 opportunities in a year. If you fall short one week, there’s always an opportunity right around the corner, so you don’t have to wait that long to make a change,” he said. This, Hernandez added, is something you can really integrate: “‘Monday, I will make better choices.’” A study conducted with Johns Hopkins Bloomberg School of Public Health found that people often describe… read on >

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All Sauce from Weekly Gravy:

Music Does Give Your Workout a Boost

Testosterone Supplements Won’t Help Most Men, Doctors’ Group Says

Ozone, Wood Smoke Raise Odds of COPD in Smokers and Nonsmokers

Exercise May Keep Your Brain Healthy

Health Tip: 5 Eye Myths Debunked

Health Tip: Allergic Reaction First Aid

How Does Missed Sleep Affect Your Appetite?

Have a Ball With These Exercises to Strengthen Your Core

Switching to Vaping Isn’t Quitting Smoking

New Year’s Resolutions Didn’t Stick? Try a Monday Reset