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Keeping Your Summer Fun on Sound Footing

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When you’re exercising this summer, don’t forget to take care of your feet. “Foot health contributes to your overall health. From beginners to advanced athletes, proper foot care is important to keep your body healthy,” said Dr. John Giurini, chief of podiatric surgery at Beth Israel Deaconess Medical Center in Boston. One of the most common foot problems for active people is a condition called plantar fasciitis. It’s an inflammation of the plantar fascia, a thick band of tissue in the arch of the foot. “Under normal circumstances, your plantar fascia helps absorb the shock of pounding on pavement,” Giurini said in a center news release. “But repetitive stretching can lead to inflammation and irritation, and even small tears.” Overuse can cause plantar fasciitis, but it also occurs without an obvious cause. Being flat-footed, having a high arch, being overweight or doing work that keeps you on your feet all day put you at risk. “Most cases can be treated conservatively with rest, ice and stretching to give the inflammation time to heal,” Giurini said. “In some cases, steroid injections and surgical procedures may be necessary to alleviate this pain.” Blisters are another potential foot problem. “This is where proper shoe fit is important, as are socks,” Giurini said. “Breaking in new shoes gradually can help prevent a blister. Wicking-type of socks that absorb sweat…  read on >

Health Tip: Benefits of Fitness Boxing

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(HealthDay News) — Fitness boxing is a popular way for adults to stay fit. Unlike regular boxing, fitness boxing does not involve sparring, so there is no risk of head trauma, says Harvard Medical School. Instead, participants throw punches at the air or at a punching bag. Harvard mentions these benefits: Increased upper-body strength. Better hand-eye coordination. Increased aerobic fitness. Improved mood. Better balance.

Homemade Mayonnaise Made Easy

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An immersion blender is one of the handiest tools you can have in the kitchen. Not only does it let you whip up a soup or sauce in seconds, it stores easily in a drawer. Put your immersion blender to work making homemade mayonnaise, which you can enjoy plain or flavor any way you like. To master the basic recipe, use light olive oil (not extra-virgin) or sunflower oil, because both have a lighter flavor and make homemade mayo taste more like the store-bought kind you’re probably used to — minus all the preservatives. In terms of technique, one key is to use the tall blender cup that comes with most immersion blenders (but any tall, slender plastic measuring cup will do). A second key is letting the oil rise to the top of the cup after you’ve added all the ingredients. This will allow the egg to emulsify as you blend. Finally, be sure to place the working end of the immersion blender at the very bottom of the container before you turn it on. As the mayo emulsifies and forms a thick white cloud, slowly tilt the blender to allow it to draw in the remaining oil. Basic mayonnaise can be enhanced with flavorings like a quarter-cup of roasted and chopped red bell peppers, two or three chopped hot chilies or a teaspoon…  read on >

How Much Protein Do You Need for Weight Loss and Muscle Growth?

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Low-carb, vegetarian, Mediterranean — whatever your diet, it’s important to get enough protein. Although research hasn’t yet pinpointed one perfect formula, experts say that the typical “recommended” daily minimums aren’t optimal, and that it helps to factor in your weight and activity level to determine how much protein you personally need. A good baseline for people who exercise at a moderate level is between one-half and three-quarters of a gram of protein per pound of bodyweight. If you weigh 150 pounds, for example, eat between 75 and 112 grams of protein per day. To lose weight, diets with higher amounts of protein — between 90 and 150 grams a day — are effective and help keep you from losing muscle along with fat. Since the body uses protein most effectively when you have it at regular intervals, divide your daily intake into four equal amounts for breakfast, lunch, a snack and dinner. If you work out at a high level, consider eating another 50 grams of protein before you go to bed to help with overnight muscle repair. You might be familiar with calorie counting, but it’s also important to know how to tally your protein intake. While one ounce of chicken weighs 28 grams, it contains only about 9 grams of protein. So it takes a 3-ounce portion to deliver 27 grams of protein,…  read on >

Cover Up! Don’t Soak Up Those Sun Rays

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Only half of Americans routinely protect themselves from the sun when outdoors, a recent American Academy of Dermatology (AAD) survey found. Those who don’t practice sun safety put themselves at increased risk for skin cancer, which is the most common cancer in the United States, despite being one of the most preventable cancers. One in 5 Americans will develop skin cancer at some point in their life, the AAD estimates. Just one serious sunburn in childhood or the teen years can nearly double a person’s risk of developing melanoma, the deadliest form of skin cancer, later in life. Because May is Skin Cancer Awareness Month, the AAD is encouraging Americans to “practice safe sun.” “Exposure to the sun’s harmful UV rays is the most preventable risk factor for skin cancer, and there are many simple things you can do to protect yourself from the sun,” AAD President Dr. George Hruza said in an academy news release. Seek shade when possible, especially between 10 a.m. and 2 p.m. when the sun’s rays are strongest. Wear protective clothing, such as a lightweight, long-sleeved shirt, pants, a wide-brimmed hat and sunglasses. Apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all skin not covered by clothing. Reapply every two hours or after swimming or sweating. “It’s also important to remember to protect parts of…  read on >

Health Tip: Treating Calluses at Home

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(HealthDay News) — Calluses are thick, hardened layers of skin. For healthy people, treatment is only necessary if a callus causes discomfort, says Mayo Clinic. Mayo suggests how to treat calluses at home: Use over-the-counter pads. Soak the area in water. Moisturize your skin. Wear comfortable socks and shoes. For most people, removing sources of friction causes calluses to shrink and ultimately disappear.

Anger a Threat to Health in Old Age

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The loss of loved ones can hit the elderly particularly hard, but a new study suggests it’s anger, and not sadness, that may damage the aging body more. Anger can increase inflammation, which is linked with conditions such as heart disease, cancer and arthritis, the researchers said. “As most people age, they simply cannot do the activities they once did, or they may experience the loss of a spouse or a decline in their physical mobility and they can become angry,” explained lead author Meaghan Barlow, of Concordia University in Montreal. “Our study showed that anger can lead to the development of chronic illnesses, whereas sadness did not,” she added. For the study, the investigators looked at 226 adults, aged 59 to 93, in Montreal, who completed questionnaires about how angry or sad they felt. The participants were also asked if they had any chronic illnesses, and blood samples were collected from them to measure inflammation. According to study co-author Carsten Wrosch, of Concordia University, the findings showed that “experiencing anger daily was related to higher levels of inflammation and chronic illness for people 80 years old and older, but not for younger seniors.” However, sadness was “not related to inflammation or chronic illness,” Wrosch added in an American Psychological Association news release. Barlow suggested that sadness may help older seniors adjust to challenges such…  read on >

Weight-Loss Procedure Works Long-Term, Without Surgery

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(HealthDay News) — Could people struggling with obesity make headway in their efforts to shed pounds without having to go under the knife? New preliminary research suggests it’s possible: A non-surgical procedure may help moderately obese people lose weight — and keep it off. Unlike standard weight-loss surgery, endoscopic sleeve gastroplasty (ESG) requires no incision and no hospital stay. Instead, doctors thread a scope down the throat and into the stomach, then use a suturing device attached to the scope to cinch the stomach in — ultimately shrinking it to a banana-sized pouch. The result is, “you eat less, you feel full and you lose weight,” said study author Dr. Reem Sharaiha. Sharaiha and her colleagues at NewYork-Presbyterian/Weill Cornell Medical Center, in New York City, were among the first to start performing ESG, back in 2013. She said they offer it mainly to patients with a body mass index (BMI) of between 30 and 40 — which puts them in the mildly to moderately obese category. Standard obesity surgeries — like gastric bypass — are generally reserved for two groups of people: Those with a BMI of at least 40 (more than 100 pounds overweight); and those with a BMI of 35 or more, plus an obesity-related condition such as type 2 diabetes or high blood pressure. Studies have shown that, in the short term,…  read on >

Crunch-Free Work for Well-Defined Abs

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You don’t have to do hundreds of sit-ups and all manner of crunches to see abdominal muscle definition. The following moves are done standing and holding a weight, such as a 5-pound ball with an easy-to-grip handle. For the standing twist, feet are hip-width apart, toes turned slightly out to the sides for better balance. Holding the weight with both hands, extend your arms straight out in front of you, just below shoulder level. Squeeze your glutes to steady your hips and visualize pressing your abs into your spine as you twist your upper body to the right, then all the way to the left and finally back to center for one rep. Repeat up to 15 times per set. Gradually progress until you can complete three sets. For the overhead lean, stand in the same starting position, holding the weight, then straighten your arms all the way up toward the ceiling. With control, lean your upper body to the right, then all the way to the left and back to center for one rep. Repeat up to 15 times per set. Gradually progress until you can complete three sets. For side bends, hold the weight in your right hand. Place your left hand behind your head or on your waist for better balance. Keeping your hips, back and head aligned, slowly lean to the…  read on >

Health Tip: Drink Enough Water

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(HealthDay News) — Without enough water, your body can’t function properly, says the Centers for Disease Control and Prevention. Healthy people typically meet their fluid needs by drinking with meals and when thirsty. The CDC suggests: Carry a water bottle with you. Choose water instead of sugar-sweetened beverages. Choose water when eating out. Add a wedge of lime or lemon to your water to improve its taste.