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As the weather starts to warm up, you might be excited to restart a swimming routine, but swimming isn’t the only water sport that’s also fun exercise. Many activities that used to be vacation-only pastimes are more accessible than you might realize. If you’re a fan of rowing, either the real thing or with cardio equipment that simulates the movement, consider canoeing and kayaking. Both activities provide a terrific upper-body workout. The differences between the boats and the paddles might lead you to prefer one over the other. With a canoe, you either sit on a seat or kneel. The boat is open and usually made for two or more people, so it’s a good choice for family outings. To paddle, you typically alternate sides every few strokes. A kayak is a type of canoe, often made for one person. You sit on its floor with your legs stretched out and use a double-ended paddle for alternating strokes. For a completely different experience, there’s stand-up paddleboarding, which delivers a full-body workout. You stand on the board at all times, great for improving balance and strengthening legs, and use a paddle to move through the water. You can do it on calm water if you don’t want to ride waves. Of course, if you’re a landlubber, there are many indoor activities you can move outside in… read on >

Celebrate spring with farm-fresh foods that usher in the season — asparagus, peas and watercress. They’re low in calories, have fresh flavor and are the perfect way to energize for warmer weather. Asparagus is the quintessential spring vegetable, high in iron, folate and vitamins K and A. Quick to cook and easy to pair with flavorful ingredients, asparagus can be a tasty side dish or the starring ingredient in a risotto or pasta main course. Asparagus is also great for digestive health, because it’s a pre-biotic, meaning it feeds the helpful bacteria that live in your gut. These good bacteria are responsible for everything from signaling your immune system and keeping digestion in check to producing vital B vitamins. When shopping for asparagus, look for spears that are free of blemishes and dry spots, and tips that are closed and firm. Use asparagus promptly — it can spoil quickly. Peas are high in fiber, vitamins C, K and B, and are easy to incorporate into many dishes. Watercress is a crunchy green with vitamin C, beta carotene, lutein, zeaxanthin and some B vitamins. It adds a peppery flavor to dishes and salads. Here’s a twist on a classic spring dish that showcases all these veggies and is deliciously creamy. Lighter Pasta Primavera 4 ounces whole-grain pasta 1 tablespoon extra-virgin olive oil 6 asparagus spears 1… read on >

A healthy democracy means better health for its citizens, a new study claims. Researchers analyzed political, economic and population health data from 170 countries over 46 years — 1970 to 2016. They concluded that as levels of democracy increased, governments spent more on health, irrespective of their country’s economic situation. “The results of this study suggest that elections and the health of the people are increasingly inseparable,” said study leader Thomas Bollyky, of the U.S. Council on Foreign Relations. “Without the same pressure or validation from voters or foreign aid agencies, autocratic leaders have less incentive than their democratic counterparts to finance the more expensive prevention and treatment of heart diseases, cancers and other chronic illnesses,” he added. The researchers concluded that democracy supported by regular free and fair elections not only increases health but potentially reduces deaths from several noncommunicable diseases and traffic injuries. Specifically, they found that average adult life expectancy (after controlling for HIV/AIDS) improved faster — an average of 3 percent over 10 years — in countries that switched to democracy between 1970 and 2015, compared to those that did not adopt democracy. The causes of death most affected by a switch to democracy — heart disease, tuberculosis, traffic injuries and several other noncommunicable diseases — cause more than one-quarter of all the death and disability in people 70 and younger… read on >

It’s hard to keep up with the findings from studies on the health effects of saturated fat — you know, the fat typically found in animal foods, from red meat to whole milk. But one thing’s certain. For every study that finds saturated fats unhealthy, there’s another showing that its role in heart disease and other chronic conditions is still open for discussion. For example, two studies published in 2016 were somewhat contradictory. The first, based on previously unpublished data from a Minnesota trial nearly 50 years earlier, found that replacing saturated fats like butter with vegetable oils high in linoleic acid, such as corn oil, didn’t lower the risk of death from heart disease or other causes. The second study, done at Harvard, followed more than 126,000 people, some for up to 32 years. It said replacing saturated fat is important, but what you replace it with counts just as much. The benefits of unsaturated fats high in omega-3 fatty acids, which are found in walnuts, flax seeds, soybean oil and fish, far outweigh the omega-6 fatty acids in corn oil, that study concluded. More recently, 2018 research from UTHealth in Houston looked at the saturated fats in dairy foods — from whole milk to cheese to yogurt — and found no link between their consumption and heart disease or stroke. So what should… read on >

Though coaches and parents are more alert to the need for emergency attention after young athletes suffer a concussion, many may not realize how long symptoms and other effects can linger. A study in JAMA Pediatrics found that 31 percent of concussion victims had persistent symptoms after four weeks, as well as lower quality-of-life scores than kids whose symptoms had resolved. For some, lower quality of life was still an issue at 12 weeks, even after concussion symptoms were gone. And even kids without persistent symptoms had lower quality-of-life scores than typical. It’s important that young athletes don’t return to play too soon. Another JAMA study found that 15 percent return after at least 30 days, but 3 percent did so after fewer than 24 hours, which doesn’t allow time for key return-to-play protocols. Under nationwide guidelines, kids seen in emergency departments must be referred to a health care provider for follow-up care and a plan for a gradual return to school, and to play when fully recovered. They must not return to practice or play the same day or even be told when they could do so by emergency staff. Each child must be evaluated individually. There are five gradual steps for a safe return to play, but they should be started only after a period of physical and mental rest, and after all… read on >

The term artificial intelligence (AI) might bring to mind robots or self-driving cars. But one group of researchers is using a type of AI to improve lung cancer screening. Screening is important for early diagnosis and improved survival odds, but the current lung cancer screening method has a 96 percent false positive rate. But in the new study, investigators were able to reduce false findings of lung cancer without missing any actual cases. A low-dose CT scan is the standard diagnostic test for people at high risk of lung cancer. In the United States, about one-quarter of these scans reveal shadows indicating nodules in the lung. Despite that positive result, fewer than 4 percent of those patients actually have cancer. “A positive test creates anxiety, increases health care costs, and the follow-up tests are not risk-free,” said study co-author Panayiotis Benos. He’s vice chairman of computational and systems biology at the University of Pittsburgh. “For the 96 percent of people who have benign nodules, these procedures are unnecessary. So, we try to mine the data to tell which are benign and which are malignant,” Benos explained in a university news release. Benos and his colleagues entered CT scan data from 218 high-risk patients into a machine learning algorithm — a form of artificial intelligence — to create a model that calculates the probability of cancer.… read on >

(HealthDay News) — A good night’s sleep is important for physical and mental health. Long-lasting sleep problems can increase your risk of anxiety or depression, the U.S. National Institutes of Health says. The NIH suggests these ways to manage insomnia: Talk to your doctor. Seek cognitive behavioral therapy or relaxation therapy. Set good bedtime habits. Consider sleep medicine.

You know that too much salt contributes to high blood pressure, but you might not realize how easily eating out could put you and your kids at risk. Many entrees at leading restaurants and fast food places contain almost a full day’s allotment of salt, according to the U.S. Centers for Disease Control and Prevention. Remember, that’s 2,300 milligrams, or about one teaspoon. With many Americans eating out an average of five times a week, all that salt adds up. And the more salt you eat, the greater the odds for high blood pressure (hypertension), a major contributor to heart disease and stroke. By some estimates, the average American takes in 50 percent more salt than the daily limit, and this excess starts in childhood. Kids between 6 and 10 years of age take in 2,900 mg a day, while teens top out at about 3,700 mg. Studies done around the world have looked at salt consumption and high blood pressure. A study of 500 people, aged 18 to 40, found that the more restaurant meals people ate every week, the higher their odds of pre-hypertension. Young people with even a slightly elevated blood pressure level are at very high risk of full-blown hypertension. About 80 percent of the salt consumed has been added by manufacturers of processed foods or at restaurants. While the salt… read on >

Working your triceps might not always be top of mind, but toning the muscles that run along the backs of your upper arms is key to the smooth functioning of your elbows and to also give bare arms a sleeker look. For a study sponsored by the American Council on Exercise (ACE), scientists from the University of Wisconsin, La Crosse, evaluated eight popular triceps strength-training exercises. Tops for Triceps Training Triangle push-ups Triceps kickbacks Overhead triceps extensions Bar push-downs Rope push-downs Closed-grip bench press Lying barbell triceps extensions Dips From this list, triangle push-ups, dips and triceps kickbacks best engaged these muscles. Here’s how to do them. (For each exercise, do 10 to 15 reps for a complete set. Progress from one to three sets as you get stronger.) Triangle push-ups are a variation on the classic push-up. The difference is that the hands are placed next to each other, directly under the upper chest, with thumbs and index fingers making a triangle shape. Flex your feet and contract your core and leg muscles. Keep your head in line with your spine as you slowly lower your body until your chest touches the floor. Focus on moving only your arms. With control, press back up until your arms are fully extended. Repeat. (If this is too hard, you can do the exercise with knees bent… read on >

As American kids pack on the pounds, the number of those with back pain is on the rise. One in three between the ages of 10 and 18 said they had backaches in the past year, according to a survey of about 3,700 youngsters. The incidence rose along with kids’ age and weight and was higher among those who play competitive sports. Though many people probably associate back pain with older people, the orthopedic surgeon who led the study was not surprised by his findings. “We see a lot of kids who have pain from overuse injuries or joint pain from playing sports,” said Dr. Peter Fabricant, who treats pediatric patients at the Hospital for Special Surgery in New York City. “Of these kids who had back pain, very few actually required any sort of medical intervention. Most didn’t need treatment at all.” About 80 percent of adults suffer from lower back pain at some time, according to the U.S. National Institutes of Health. But this is the first time the extent of back pain among children has been estimated on nationwide scale, the authors said. The youngsters surveyed were equally split by age and gender. On average, those who reported back pain weighed more and had higher body mass indexes, or BMIs. (BMI is a measure of body fat based on height and weight.)… read on >

Weekly Gravy

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All Sauce from Weekly Gravy:

For an Energizing Workout, Take It Outside

Spring Ahead With Spring Vegetables

Spread of Democracy Is Good for World’s Health: Study

The Saturated Fat Debate Rages On

When Can Kids Return to Play After a Concussion?

AI Takes Aim at Lung Cancer Screening

Health Tip: Managing Insomnia

Does Your Family Eat Out a Lot? Watch Your Blood Pressure

Tone Up Your Triceps With These Top Strength Exercises

One-Third of U.S. Kids Have Back Pain, Study Says