(HealthDay News) — Chapped lips often occur throughout winter, but there are things you can do to prevent them, the Mayo Clinic says. Here are the clinic’s suggestions: Before you go outside in cold weather, apply a lubricating lip cream or balm. Then cover your lips with a scarf. Reapply the balm as needed. Do not lick your lips. Saliva evaporates quickly, leaving lips drier than before you licked them. Drink plenty of fluids, and moisten the indoor air with a humidifier. Avoid contact with irritants or allergens, such as fragrances or dyes, in cosmetics and skin care products. Breathe through your nose. Breathing through your mouth can cause your lips to dry out.
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Follow the Mediterranean Diet for Weight Loss, Too
When the 2015 U.S. Dietary Guidelines were released, they included details for following the Mediterranean-style diet. That’s the way of eating in countries that border the Mediterranean Sea and has been associated with many health benefits, from a sharper mind to a healthier heart. The eating plan includes more fruit and seafood and less dairy than traditional healthful diets. And this way of eating is as tasty as it is healthy and easy to follow. The first guideline of the Mediterranean diet is to eat mostly plant-based foods — a wide variety of fruits and vegetables, whole grains, legumes and nuts. Next, is to replace butter with healthy fats, such as olive oil. Also, use herbs and spices instead of salt, eat fish and poultry at least twice a week, and limit red meat to just a few times a month. In terms of exact portions, for a daily diet of 1,200 calories, start with 1.5 cups of vegetables and increase from there. Over the course of every week, get a mix of dark green, red and orange veggies for their range of micronutrients, and include some legumes, great sources of fiber and some protein as well as carbs. Other amounts of daily foods to include are 1 cup of fruit; 4 ounces of grains — at least half of which are whole grain; 2.5… read on >
Flexibility: A Must at Every Age
Flexibility is a component of all types of movement — from everyday activities to the most rigorous exercises. Being flexible helps you stay mobile and avoid injury. Yet flexibility training often gets lost in the shuffle or pushed to the bottom of the list after cardio and strength training. Its goal is to increase your range of motion — how far you can reach when, for instance, you bend from side to side, or raise your arm overhead to grab an item from a high shelf. Flexibility is best achieved through static stretching, which are stretches you ease into and hold for 10 to 30 seconds while inhaling and exhaling — no bouncing, no holding your breath. As you start a stretch, focus mentally on the muscles you’re targeting. Extend just to the point of discomfort; you shouldn’t feel any pain. Here are three moves that target the lower body. For your hamstrings, sit on the floor with your legs straight in front of you. Think of your hips as a hinge and, with a straight back, lower your chest toward your thighs until you feel the stretch in the backs of your thighs. Repeat 3 to 5 times. For your hips, stand up straight, facing a sturdy chair or table in case you need it for support. Raise the heel of your right foot… read on >
The Secret Behind Chicken Soup’s Medical Magic
Many people rely on chicken noodle soup to soothe a cold, but few know exactly why the warm broth brings relief. But one dietitian can explain its magic. “Studies have shown that a hearty bowl of chicken noodle soup may help clear nasal congestion and ease cold symptoms,” said Sandy Allonen, a clinical dietitian at Beth Israel Deaconess Medical Center in Boston. “It’s all about the ingredients.” When you have a cold, it’s also important to stay hydrated, she added. “A clear broth is warm and soothing, making it a great source of hydration while you’re sick, especially if you have a sore throat,” Allonen said in a hospital news release. “You may think added salt and other seasonings aren’t great for you, but in moderation, these spices can help combat the feeling of dull taste buds,” she noted. “A loss of taste is common in a cold, but as with any flavor enhancer, salt is great for getting you to eat more.” The chicken in your soup offers a number of benefits. It’s high in protein that helps the immune system, and is also a good source of vitamins and minerals, such as B vitamins, which boost immunity and help with digestion. “Chicken is also high in tryptophan, which helps your body produce serotonin that can enhance your mood and give you the feeling… read on >
Head to the Movies, Museums to Keep Depression at Bay
Movies, the theater and other cultural events can help you fight the blues as you age. And the more you go, the less depressed you’ll be, new research suggests. The British study showed that older folks can cut their depression risk by 32 percent simply by going to cultural activities every few months. And if they go at least once a month, their risk appears to drop by a whopping 48 percent. The results are based on a decade-long tracking analysis that stacked cultural engagement — plays, movies, concerts and museum exhibits — against depression risk among approximately 2,000 men and women over the age of 50. They were all participants in the English Longitudinal Study of Ageing (ELSA) and none had depression at the start of the 10-year study. The study’s lead author, Daisy Fancourt of University College London, suggested that there are probably many positive “side effects” generated by cultural participation, all of which seem to help tamp down depression risk. “For example, going to concerts or the theater gets people out of the house,” she said, “which reduces sedentary behaviors and encourages gentle physical activity, which is protective against depression.” Fancourt added, “It also provides social engagement, reducing social isolation and loneliness. Engaging with the arts is stress-reducing, associated with lower stress hormones such as cortisol, and also lower inflammation, which is… read on >
A Holiday Guide to Portion Sizes
It’s not just a sign of the holiday season. Food servings have been getting supersized everywhere, from restaurants to grocery shelves. So it can be hard to know what a recommended portion size actually looks like anymore. Whether it’s a scoop of ice cream or a serving of vegetables, it’s probably a lot more than you think. However, everyday items as well as your own hand can serve as visual guides. For a one-cup measure of foods like cereal, fruit chunks or vegetables, picture a baseball, tennis ball or your own clenched fist. For a half-cup, picture that baseball cut in half or the front part of your fist. Other common portion sizes may be even smaller than you realize. For instance, one tablespoon is about the size of your thumb tip. One teaspoon is the size of the tip of your index finger. And a teaspoon of a liquid, like olive oil, is the surface of a postage stamp. Here’s some holiday help for measuring other small amounts: One-and-a-half ounces of cheese is about the size of a 9-volt battery. A one-ounce piece of bread is the size of a 3″ by 5″ index card. One ounce of nuts should fit snuggly within the cup of your hand. Three ounces of meat should fit into the flat square of your palm — it’s about… read on >
How to Handle Holiday Stressors
While others are decking the halls, many people find the holidays trigger anxiety and depression. Stress can arise from financial strain, dealing with difficult relatives or trying to create the perfect holiday, said Michelle Martel, an associate professor of psychology at the University of Kentucky. Also, the holidays can bring up sad memories for people who have lost loved ones, she noted in a university news release. But there are things you can do to reduce the risk of stress and mood problems during the holidays, Martel said. For starters, she suggested the following: Get as much sunlight as possible. Reduced exposure to light and less vitamin D from sunlight have been linked with depression. If you can’t get outside, consider using a sun therapy light. Be sure you get enough vitamin D in your diet or take a multivitamin. Get plenty of exercise. If you can’t get outdoors, try a gym or walk the halls at work or at a mall. Exercise benefits both mind and body. Plan stress-free family time. For example, get dinner delivered and don’t feel obliged to go to every holiday get-together put on by family and friends. If family time is stressful or you don’t have family to spend time with, make plans with friends or try to get away for the holidays, Martel suggested. If you’re struggling with… read on >
Health Tip: Kegel Exercise Tips
(HealthDay News) — Pelvic floor muscle exercises, also called Kegel exercises, are a great way to improve and maintain bladder control, the National Association for Continence says. The exercises help strengthen the pelvic floor and may improve bladder leakage. The association offers these Kegel suggestions: Identify the muscles by trying to stop urination flow mid-stream. Build up to your routine. Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for 5 seconds. Then relax them for 5 seconds. Try to do 5 reps on your first day. As you get used to the exercises, aim for for 10 seconds at a time, relaxing for 10 seconds between contractions. Do not hold your breath. Repeat 3 times a day.
A New Mom Shape-Up: Stroller Walking
The exhaustion of a new baby can have negative fitness consequences as you lose the motivation to exercise and feel there’s no time to get to the gym. But not exercising actually worsens fatigue, makes it harder to lose your baby weight, and increases the risk of chronic health problems down the road. Don’t fret, though: There’s a popular way to turn the situation around — stroller walking. A small study published in the Journal of Women’s Health Physical Therapy tested the cardio benefits of walking at about 3 miles per hour while pushing a stroller, and found that it met guidelines for boosting cardio fitness. Another study quantified the metabolic advantages: The calorie burn is up to 18 percent higher at 3 miles per hour and up to 20 percent higher at 3.5 miles per hour than walking without a stroller. Of course, there are safety precautions to take for baby. A traditional 4-wheel stroller isn’t safe for jogging or even brisk walking because it lacks features that protect baby from shocks as you move quickly, especially over uneven surfaces and bumps in the road. Invest in a well-designed 3-wheel jogging stroller. And look for a lockable swivel for smooth surfaces and a fixed setting for rough surfaces. Jogging stroller features: Baby harness and safety tether. Large air-filled tires (check tire pressure often). Suspension… read on >
Take Time for ‘Me Time’
Husband or wife, mom or dad, the demands on your time can be overwhelming. But even if there’s no end to your to-do list, securing some time for yourself is a must. While scheduling a mani-pedi or catching a ball game with friends is great, simply closing your office or bedroom door for 30 minutes can give you the time you need to recharge. True quiet time with no distractions and no demands has many benefits. It allows you to focus on important situations you’re dealing with, think more clearly and be more creative. You can even use the time to reflect on the goals you’ve set for yourself and possibly tweak them. Finding private time can seem like a challenge all by itself. You might try waking up 15 minutes before everyone else in your household for quiet reflection before you turn on the TV or any other electronics. In pleasant weather, get outside in the morning sunshine and take a walk around the block or simply water the flowers in your yard. At night, skip the late news and escape to the solitude of your bedroom or a spare room that can become your oasis. You might read, do a crossword puzzle, knit a few rows on a small project or simply practice a few minutes of deep breathing to get yourself centered… read on >