(HealthDay News) — To maintain a healthy weight, how much you eat is just as important as what you eat, says the National Institute of Diabetes and Digestive and Kidney Diseases. Your optimal portion size may or may not match the serving size listed on a product. It’s dependent on your age, weight and metabolism, among other factors. To manage food portions at home, the agency recommends: Do not eat out of the box or bag. Take out a serving and eat it off a plate. Avoid eating in front of the TV or while busy with other activities. Focus on what you are eating, chew well and enjoy your food. Eat fewer high-fat, high-calorie foods. Freeze food you won’t serve or eat right away. Eat meals at regular times. Buy low-calorie snacks.
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How Sleep Woes May Strain Your Heart
If you spend a lot of nights watching the clock instead of sleeping, new research suggests you may need to be as concerned about your heart health as you are about lost shut-eye. People with genetic variants linked to insomnia have an increased risk of heart disease, heart failure and stroke, according to the study. “Good sleep is important for reducing the risk of cardiovascular disease,” said study author Susanna Larsson. She’s from the Karolinska Institute in Stockholm, Sweden. “A potential explanation for our observed associations between insomnia and heart disease and stroke is that insomnia problems potentially lead to the metabolic syndrome, including high blood pressure, increased body weight and type 2 diabetes, which increase the risk of coronary artery disease and stroke,” she said. Insomnia affects up to 30% of the general population, the study authors said. More than 200 genetic variants are associated with insomnia complaints. For the new study, the researchers looked at health information on more than 1.3 million people in Europe. The investigators compared whether or not genetic variants linked to insomnia were also associated with the risk of heart conditions and stroke. The study found that people with a genetic predisposition to insomnia had a higher risk of heart disease, heart failure and stroke that affected large blood vessels. Other types of stroke were not increased. The researchers… read on >
‘Dr. Google’ Helps Some Patients Diagnose a Rare Disease
A middle-aged woman had persistent symptoms that doctors couldn’t explain. Frustrated, she took an increasingly common route: a search through the internet. “Dr. Google” led the woman to specialists at Wake Forest University Medical Center in Winston-Salem, N.C. There, she was diagnosed with a rare genetic condition called autosomal dominant tubulointerstitial kidney disease (ADTKD). This gradually causes the kidneys to stop working. “My two brothers, mother, cousin, second cousin, uncle, and two great uncles suffered from kidney disease, but no doctor had made a diagnosis,” recalled the woman, who prefers to remain anonymous. “Two nephrologists I saw did not know about this condition,” she said. Another doctor made an incorrect diagnosis and treatment, while advising her to “just let me do the worrying.” The patient didn’t take that advice. “We were prompted to search the internet when several family members had worsening kidney disease, and no one could diagnose it,” she said. So her brother searched “gout” and “kidney disease” online, and found Wake Forest’s specialists. As her situation indicates, figuring out what’s going on when a rare disease strikes can be tricky. Most primary care physicians are not trained to spot a rare disease. And even specialists can have a tough time unraveling the mysteries of an illness they may not have seen before. For many patients, this means going months, if not years,… read on >
As School Starts, Pack That Lunch With Nutritional Goodies
Planning for your children’s return to school this fall should include thinking about how to pack healthy lunches that they’ll enjoy. Try to include children in the process of creating their lunches, including buying food and packing (or helping pack) their lunches. This lets them make their own choices and helps them learn about nutrition, according to Manisha Vaidya, a clinical dietitian at the University of Alabama at Birmingham. Many grocery stores offer a variety of ready-to-pack cut fruits and veggies, as well as dried fruits and unsalted nuts, pre-portioned cheese and single-serve yogurts, hummus and cracker cups, and tuna and chicken pouches. Direct your children to these fruit, veggie, grain and protein products for their lunch shopping and menu planning. A good-quality lunch box, water bottle, thermal beverage container, some cool packs and some reusable containers will help lunches stay cool and fresh, increasing the chances that children will eat more of their lunches, according to a university news release. Ensure food safety. Put an ice pack in your child’s lunch box if they’re having yogurt/deli sandwich/fresh vegetables, or fruits. Teach children about hand sanitation and safe food handling and storage. Create a reward plan with your child for finishing school lunches and choosing healthy snacks. It can be something such as a trip to the bookstore, a play day at the park with… read on >
5 Health Tips to Promote Back-to-School Success
Healthy kids do better in school — something parents need to think about as they prepare for a new academic year. “As a parent and grandparent, I know that back-to-school time is a busy time. Yet, I encourage parents and students to be mindful of some health essentials to add to your to-do lists,” said Dr. Robert Redfield, director of the U.S. Centers for Disease Control and Prevention. “Getting a flu shot this fall, frequent hand-washing, and staying active all contribute to a healthier and more productive academic year,” he said in a CDC news release. Hand-washing with soap and water is one of the best ways to remove germs, avoid illness and prevent the spread of colds, flu and other diseases to others. At school, students should wash before eating; after using the toilet; and after blowing their nose, coughing or sneezing. Healthy eating and physical activity are also important. Most children consume nearly half their calories at school, making it an important place to learn and practice healthy eating habits. Physical activity can ease anxiety and help kids focus in school. Experts say children should get at least 60 minutes of physical activity a day. They point out that nearly 20% of U.S. kids are obese, making them more likely to have health problems such as asthma and high blood pressure, and to… read on >
Is Dairy Fat Different?
Dairy foods have been getting a lot of attention from researchers in recent years, notably from studies done both jointly and separately by scientists at Harvard and Tufts universities. They looked at the relationship between full-fat dairy and the risks for heart disease and diabetes. A 3,000-participant study found that people who included dairy fat in their diet had a lower risk of diabetes. One theory for the link is that people who skip or limit dairy might compensate by eating more refined, low-fiber carbohydrates, which can increase diabetes risk. A study that followed more than 200,000 people over several decades looked at the relationship between dairy fat intake and heart disease. It found no increase in heart disease risk among people who ate dairy fat, although the risk was lowered when calories from dairy fat were replaced with calories from plant-based fats or whole grains — 24% when they were replaced by polyunsaturated fats and 28% when replaced with whole grains. On the other hand, the risk went up by 6% if those calories went instead to foods with other types of saturated fat, like red meat. A third piece of research reviewed nine studies that looked specifically at butter, another source of saturated fat, and its role in heart disease, diabetes and all causes of death. The analysis found that while plant-based fats… read on >
Do You Know Your Cardiorespiratory Fitness Level?
You might know your blood pressure and cholesterol numbers, but do you know your cardiorespiratory fitness level? Experts at the American Heart Association think this number may be an even better gauge of heart health. Cardiorespiratory fitness shows how aerobically fit you are and how effectively your circulatory system sends oxygen throughout your body. Research indicates that poor aerobic fitness is associated with a high risk of heart disease as well as death from various causes. It’s as dangerous as chronic illnesses and smoking. Yet cardiorespiratory fitness is the one risk factor not routinely checked at doctor visits — unless you request it. Your doctor can measure cardiorespiratory fitness through what’s called your maximal oxygen consumption (VO2 max) or from readings taken while you do an aerobic workout. This reveals your body’s capacity for transporting and using oxygen during exercise. In between doctor visits, for a quick snapshot of your cardiorespiratory fitness profile, you can use an online calculator to test yourself. It’s not the same as having an actual test, but you’ll get a good idea of where you are for your age. The good news about cardiorespiratory fitness is that you can improve it. How? By exercising on a regular and consistent basis. In healthy adults, high-intensity interval training (HIIT) more effectively raises cardiorespiratory fitness than moderate-intensity continuous training, even if you burn… read on >
Higher Risk of Mental Health Problems for Transgender College Students: Study
Transgender college students are two to four times more likely than their classmates to have mental health problems, researchers say. They analyzed data from more than 1,200 gender-minority students on 71 U.S. campuses who took part in an annual nationwide survey. Gender-minority means their gender identity differs from the sex assigned to them at birth. About 78% of the students met criteria for one or more mental health problems such as depression, anxiety, eating disorders, self-injury and suicide risk, the survey found. Besides transgender individuals, gender minorities include people who are gender nonconforming, genderqueer and nonbinary. Nearly 60% of them screened positive for clinically significant depression, compared to 28% of students whose sex assigned at birth aligns with their current gender identity (cisgender). “There has never been a more important time for colleges and universities to take action to protect and support trans, genderqueer and nonbinary students on campus,” said lead author Sarah Ketchen Lipson, an assistant professor of health law, policy and management at Boston University. Researchers also found that transgender men and genderqueer students (those who identify with neither, both or a combination of male and female genders) are particularly vulnerable. That requires further study, Lipson said in a university news release. Previous research has shown that transgender college students experience near-constant discrimination and harassment and have higher dropout rates. Campus bathrooms and… read on >
How to Relieve Dry, Irritated Eyes
Do all the ads for dry eye relief have you thinking you could have this condition? If you’ve ever felt like you had a grain of sand in your eye when nowhere close to the beach, you could be experiencing dry eye. Exactly what is dry eye? Simply put, it’s when you aren’t making enough tears to keep the front surface of the eye lubricated, or your tears don’t have enough water in them. Eyes can feel gritty, scratchy or like they’re burning. You might even notice excess watering or blurred vision. Tear production often lessens with age, but it can also be the result of a medical condition — not only eye diseases but also rheumatoid arthritis, diabetes and thyroid problems. It can also be a side effect of certain medications, including antihistamines, decongestants, blood pressure medications and antidepressants. Living in a dry, windy climate or just sitting in front of a cozy fireplace in winter can cause tears to evaporate. There’s much you can do to restore the normal amount of tears, according to the American Optometric Association, starting with over-the-counter artificial tear solutions, or prescription eye drops or ointments. See your eye professional to discuss the options and find out what’s most appropriate for you. Lifestyle changes can also help. Try getting more omega-3 fatty acids in your diet. Treat your eyes… read on >
Spice Up Your Meals With Habanero Chili Chutney
If you’re a chili pepper lover who can take the heat, then take it to the next level with super spicy habaneros. Habaneros aren’t for the faint of heart. They rank among some of the world’s hottest chilies on the Scoville scale, which is used to measure the heat of all types of peppers. Habaneros have a round, almost pumpkin-like shape and come in a variety of colors, including orange and red. They also have a slight fruity aroma. Since they may be too spicy for some, a great way to serve them is with a chili chutney. Chutney is a thick, sweet condiment that can be served “on the side.” It’s a great way to turn adventurous people into chili fans. Before you get started, make sure your kitchen is well ventilated, since capsaicin, the active compound that gives habaneros their heat, can become airborne. You may want to wear disposable gloves to keep it off your skin and prevent irritation if you were to touch your eyes or nose with your fingers. If you want to tone down the habaneros’ heat somewhat, discard the seeds when you prep the peppers. An easy way to do this is to slice them in half lengthwise and scoop out the seeds with a small spoon, then cut the peppers as directed. If “the hotter, the better”… read on >