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Want two moves that will effectively develop your lower body? Then add lunges and squats to your strength-training workout. These exercises primarily use your own body weight to effectively strengthen muscles, and can be adapted for both beginners and more advanced athletes. The lunge works the quads, hamstrings, glutes and, to a lesser degree, the lower leg muscles. Lunges can be done as a forward or reverse movement. The reverse is easier for beginners. Step backward with your left foot, extending the leg behind you as you bend the right knee until the right thigh is parallel with the floor or as close as feels comfortable. Press your right heel into the floor to bring yourself back to the starting position. When you want to progress, switch to the forward lunge. The left foot steps forward with the knee bending over the foot as you lower your right knee behind you. You can draw on your body weight or intensify results by holding hand weights. Whatever your level, repeat only as many times as you are able to do so with correct form. For beginners, that may be as few as five lunges with each leg. Build up to three sets of 10 to 20 reps on each leg. The squat targets the quads and hamstrings. Developing these muscles will help protect the knees. Stand… read on >

Having a fussy baby doesn’t just rob a new mother of sleep — it can also increase her risk of depression, a new study finds. That fussiness, combined with premature birth, may significantly affect a new mother’s mood. “We found that maternal depression risk varied by gestational age and infant fussiness,” said senior study author Dr. Prachi Shah. She is a developmental and behavioral pediatrician at University of Michigan’s C.S. Mott Children’s Hospital, in Ann Arbor. For the study, researchers looked at more than 8,200 children and their mothers across the United States. The investigators found that mothers of very preterm, fussy infants (born at 24 to 31 weeks’ gestation) were about twice as likely to have mild depressive symptoms as those of very preterm infants who weren’t difficult to soothe. However, “mothers of fussy infants born late preterm and full-term are more likely to experience more severe levels of maternal depression than mothers of fussy infants who were born more preterm,” Shah said in a university news release. Among mothers of babies born moderate-late preterm (32 to 36 weeks’ gestation) and moms of full-term infants, those with fussy babies were about twice as likely to have moderate to severe depressive symptoms as those with less irritable infants. “These findings reinforce that all mothers caring for babies with more difficult temperaments may need extra help… read on >

An older but still common multiple sclerosis (MS) treatment has an unexpected perk: It not only quells symptoms, but patients may also live longer. New research revealed that patients taking a beta interferon drug for more than three years were likely to live longer than those who took one for a shorter time or who didn’t take one at all. “This study was the first and largest of its kind, and we found that a commonly used drug for MS may prolong life,” said the study’s senior author, Helen Tremlett. She’s the Canada Research Chair in Neuroepidemiology and Multiple Sclerosis at the University of British Columbia in Vancouver, Canada. Beta interferon drugs include Avonex, Betaseron, Extavia, Plegridy and Rebif. Beta interferons were the first disease-modifying drugs available to treat MS. They were introduced in the 1990s to treat relapsing MS. Newer medications are now available, but beta interferons are still widely used, the study authors noted. Multiple sclerosis is a chronic disease that affects the central nervous system. The symptoms include muscle weakness, trouble with coordination and balance, visual disturbances and problems with thinking and memory. MS can shorten life span an average of six years or more, the study authors said. Dr. Nicholas LaRocca is vice president of Health Care Delivery and Policy Research for the National Multiple Sclerosis Society. He explained that, in… read on >

It’s surprisingly easy to hold a grudge, but whether it involves a friend, a co-worker or a loved one, it can fill you with bitterness, keep you stuck in the past and even lead to anxiety or depression. That means you’re the one suffering from the situation, and not necessarily the subject of your anger and irritation. Besides the emotional toll, researchers from Glasgow Caledonian University and Edinburgh Napier University, in Scotland, found that holding a grudge can also heighten feelings of physical pain, even if that pain has nothing to do with the incident in question. So, if your lower back is bothering you or you have the achiness of arthritis, your pain can feel worse if you’re stewing over the grudge. Letting go of a grudge starts with forgiveness. That doesn’t mean you’re excusing the behavior the other person exhibited, and you may never forget it, but if you can forgive the person for their mistake, you can break free of the hold he or she has had on your life. The benefits are wide-ranging and immediate. Making a conscious decision to let go of the anger and resentment that keeps you rooted in the past will allow you to focus on your present and what’s important to you today. Letting go of grudges frees you to focus on the positive relationships in… read on >

Berries are nature’s natural sweetener and they come loaded with benefits. Fiber, vitamins and antioxidants sweeten the deal. Fresh strawberries are a plentiful spring and summer fruit, so load up on them at the farmer’s market. One cup contains 100 percent of your daily vitamin C needs and has just 46 calories. Here are two great ways to turn a basket of berries into sweets. The first is a simple, low-sugar refrigerator jam that you can use in many ways, from a tasty topping for toast to a sweetener in smoothies. Low-Sugar Strawberry Jam 4 tablespoons cold water 1-1/2 teaspoons unflavored gelatin 1 pound strawberries, chopped 1 tablespoon honey Place two tablespoons of cold water in a small bowl. Sprinkle the gelatin over the surface; do not stir. Set aside to soften. Meanwhile, place the strawberries in a heavy saucepan, along with the other two tablespoons of water. Bring to a boil, reduce heat and simmer until berries are softened, about five minutes. Stir in the gelatin and the honey. Chill at least one hour before serving. Yield: About 2 cups A fresh trifle is a tasty way to showcase seasonal berries, but most traditional recipes are heavy in fat and sugar, mostly from the lemon curd. By lightening up homemade curd and using yogurt instead of cake layers, this dessert is guilt-free. Strawberry Trifle… read on >

A dementia study has led researchers to a brain region that processes spoken, not written, words. Northwestern University researchers worked with four patients who had a rare type of dementia called primary progressive aphasia (PPA), which destroys language. Although able to hear and speak, they could not understand what was said out loud. However, they could still process written words. For example, if they read the word “hippopotamus,” they could identify a picture of a hippo. But if someone said the word “hippopotamus,” they couldn’t point to its picture. Through their tests with these patients, the researchers were able to identify an area in the left brain that appears specialized to process spoken words. “We always think of these degenerative diseases as causing widespread impairment, but in early stages, we’re learning that neurodegenerative disease can be selective with which areas of the brain it attacks,” said senior author Sandra Weintraub. She’s a professor of psychiatry and behavioral sciences and neurology at Northwestern’s Feinberg School of Medicine in Chicago. “The fact that only the auditory words were impaired in these patients and their visual words were untouched leads us to believe we’ve identified a new area of the brain where raw sound information is transformed into auditory word images,” Weintraub explained in a university news release. Because the study included only four patients, the findings are… read on >

Add one more issue to the growing list of harms from opioid abuse: Long-term use may lead to hormone deficiencies that affect a man’s health. Researchers reviewed the latest medical evidence and found that about two-thirds of men using opioids for more than six months develop hypogonadism, which is insufficient testosterone production. The review also found that about one in every five long-term opioid users also winds up suffering from low levels of the hormone cortisol. Cortisol is best known as a stress hormone because of its role in the “fight-or-flight response,” but it also helps regulate the body’s metabolism. Men with hypogonadism might suffer symptoms such as muscle weakness and a lowered sex drive, said lead researcher Amir Zamanipoor Najafabadi. He is a medical student at Leiden University Medical Center in the Netherlands. “This information can be used to maybe discourage people who are using opioids to get into a euphoric state, because it happens at the expense of their sexual function,” Najafabadi said. People with low levels of cortisol might experience fatigue, mood swings, muscle loss and weight loss, he added. Misuse of and addiction to opioids — which include prescription painkillers (such as OxyContin), heroin and synthetic opioids (such as fentanyl) — has led to an epidemic in the United States, with 47,000 overdose deaths reported in 2017, according to U.S. government… read on >

Toned biceps not only give your upper body a sleek look, but they’re also vital for improving the upper body strength needed for daily living. The Single Biceps Curl is a simple classic and the perfect first exercise for strength training these muscles. You can start with a light weight and add more over time as you get stronger. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Your palms face inward, with the weight touching the outsides of your thighs. Start with the right arm. Rotate your wrist so that palm faces up, and then slowly lift the weight until it reaches your right shoulder. Maintain control — don’t jerk the weight. Slowly lower to starting position. As soon as the weight touches your thigh, repeat the curl with your left arm. Continue to alternate sides. Do 10 to 15 reps on each side for one complete set. Build from one to three sets before increasing the weight. As you progress, you can challenge yourself by curling both arms at the same time using either a pair of dumbbells or a single weight bar held in both hands. The variation called Concentration Curls focuses on one arm at a time. Sit on a bench, legs apart, feet flat on the floor. Hold a dumbbell in your right hand, palm facing… read on >

Fresh vegetables are nutrient-rich diet mainstays and can be inexpensive when bought in season. Simple selection tips will enable you to choose the best produce to turn into delectable meals and, just as important, to store your vegetables to maximize flavor and “shelf life.” Tips for Picking Produce Broccoli should be emerald green with a head of tight florets and a moist stalk. The stalk shouldn’t look shriveled or dried out. Store in the fridge in a closed produce bag. Carrots should be firm and bright orange with no green tinges or soft brown spots. If the tops are attached, they should be bright green and bushy (use them to add flavor to soups). Store in a closed produce bag in the fridge. Eggplant should feel firm and somewhat heavy in your hand. Its skin should be free of blemishes and have glossy deep purple shine. Refrigerate in a closed produce bag. Onions should be firm to the touch with no soft areas. They should have tightly closed, papery skin with no mold or dusty dark spots. Store on a cool, dark spot, such as a deep kitchen drawer. Spinach should have deep green leaves without creases or dark spots. Refrigerate in a closed produce bag lined with paper towel. Tomatoes should be slightly soft to the touch with the stems on, if possible, and… read on >

She thought red yeast supplements would be a natural way to lower her cholesterol. What could be easier? Instead, the 64-year-old woman landed in the hospital with acute liver damage that her doctors say was likely caused by taking the over-the-counter product. “Many people are cautious to use [prescription] medications because of potential side effects, and rightly so,” but natural supplements are not necessarily safer, explained lead researcher Lize Loubser, from Henry Ford Health System in Detroit. “Make sure you do your research before using them, and realize that often taking a supplement means taking an unknown dose of the active component,” Loubser said. Red yeast rice supplements are made by mixing fermented steamed rice with food fungus. It’s commonly used as an alternative to statins to lower high cholesterol. “Statins and red yeast rice contain the exact same chemical [monacolin k], which is responsible for reducing cholesterol,” Loubser said. But this chemical can also potentially cause liver damage, she added. “Whether monacolin k is derived synthetically, in the case of statins, or naturally, in the case of red yeast rice, does not matter,” Loubser said. “The difference is that statins come in known doses of monacolin k, whereas in red yeast rice, monacolin k concentration is not measured or regulated, and can vary widely.” In this case, the woman was hospitalized with symptoms of… read on >

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All Sauce from Weekly Gravy:

The Keys to Perfect Lunges and Squats

Fussy Baby May Raise Mom’s Risk of Depression

Common MS Treatment Can Bring Longer, Healthier Life

Why Holding a Grudge Is Bad for Your Health

Enjoy These Sweet Strawberry Treats Without Guilt

Only Spoken Words Processed in Newly Discovered Brain Region

Opioid Overuse Can Lower Hormones to Harmful Levels

Tone Your Upper Arms With These Effective Bicep Curls

How to Pick the Best Produce at the Farmers’ Market

For One Woman, Popular Red Yeast Supplement Brought on Liver Damage