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If you’ve vowed to be more active this year, be sure you have proper athletic shoes, a doctor suggests. “The right shoe is important for a runner as much as a good tennis racket is important for a tennis player,” said Dr. Ronald Lepow. He is an assistant professor in the department of orthopedic surgery at Baylor College of Medicine, in Houston. You don’t have to spend hundreds to get good athletic shoes, but you do need shoes that match your level and type of activity, Lepow added. For example, a training flat provides more protection and is a good choice for weekenders or those doing moderate exercise. Running shoes have added support and cushioning, and are good on tracks and for races. Training shoes tend to be more flexible, permit a wide range of movement, and are good to wear in the gym, according to Lepow. He said that athletic shoes should be a half size or full size larger than your regular shoe size. There should be a thumb nail’s distance between the end of your big toe and the end of the shoe, which can be checked when you’re standing with the shoes on and laced up. Wearing the wrong type of shoe can lead to injury, pain and discomfort after exercise. Back or hip pain, shin splints or cramps could be… read on >

(HealthDay News) — Refrigeration can help keep food safe from germs and prevent food-borne illnesses. The U.S. Food and Drug Administration suggests these refrigeration tips: Marinate food in the refrigerator instead of at room temperature. Bacteria can multiply rapidly at room temperature. Never reuse marinating liquid unless you bring it to a rapid boil first to kill any germs. Clean the refrigerator often and wipe spills immediately to reduce the growth of bacteria. Prevent drips from thawing meat that can allow germs from one food to spread to another. Cover foods in the refrigerator. Check leftovers daily for spoilage. Store eggs in the carton in the refrigerator itself rather than on the door, where the temperature is warmer. Always check expiration dates. If food looks at all questionable or is past its expiration date, throw it out.

If the fun is often missing from your social activities or play feels like work, researchers at Washington University in St. Louis have an explanation: You’re probably overplanning. With so many demands on your time, precise scheduling might be the only way to accomplish everything you want. But while that can help at work and with family responsibilities, applying it to leisure time takes away spontaneity and, in turn, much of the enjoyment. Researchers conducted 13 studies that examined how scheduling affects the way people experience a variety of leisure activities, like meeting for coffee and going to the movies. They found that assigning a specific date and time for an activity can undermine its fun factor and make it feel like a chore or even work. Scheduling lessened both the happy anticipation of an event and the fun when doing it. But don’t completely delete your e-calendar. Leisure activities are important for personal well-being, so do make time for them. Just be more casual in your approach. Researchers suggest roughly scheduling them, meaning choose the date in advance, but be less firm about the details until the actual day. You can apply this to any type of leisure activity. For instance, if you’re organizing a vacation, resist overscheduling every day in advance. Prep before you go with a “big picture” list of things you’d… read on >

Poor blood sugar control puts people with type 1 diabetes at increased risk for fragility fractures, a new study shows. A fragility fracture is a broken bone caused by a fall from standing height or less. For the study, researchers analyzed data on more than 3,300 people with type 1 diabetes and more than 44,000 with type 2 diabetes, in the United Kingdom. The data included a three-year average of patients’ A1C blood tests. The test measures a patient’s average blood sugar levels over two to three months. On average, there were nine A1C measurements for type 1 patients and 11 for type 2 patients. Poor blood sugar (glycemic) control with an A1C level above 8 percent was linked to a greater risk of fragility fractures in people with type 1 diabetes, but not in those with type 2, according to the study published Jan. 16 in the Journal of Clinical Endocrinology & Metabolism. “We investigated the association between the degree of glycemic control and fracture risk by using a large cohort of newly diagnosed type 1 and type 2 diabetes patients,” said study co-author Dr. Janina Vavanikunnel. She practices in the endocrinology, diabetology and metabolism department at University Hospital Basel, in Switzerland. “Both types of diabetes are associated with fragility fractures and we showed that poor glycemic control is associated with an increased risk… read on >

Anyone who has cared for a hospitalized loved one knows that frequent nighttime sleep interruptions — caused by noise or nursing checks — are a big concern. But in a new study, a Chicago hospital adopted sleep-friendly measures for patients that led to fewer nighttime awakenings without compromising care. Nighttime room entries dropped by 44 percent after researchers educated doctors and nurses on the health consequences of in-hospital sleep deprivation. The researchers also tweaked the hospital’s electronic health records system to avoid unnecessary overnight disruptions. Over a year, patients in the so-called SIESTA unit also experienced an average of four times fewer disruptions for medication dosing and three times fewer for routine vital signs. “We’ve known [inpatient sleep deprivation] is a problem since Florence Nightingale in the 1800s, so why hasn’t it been fixed? It’s a very patient-centered problem that also has health implications,” said study author Dr. Vineet Arora. She’s a professor of medicine at University of Chicago. Arora’s prior research showed that even short amounts of sleep loss among hospital patients were associated with higher blood pressure and higher blood sugar levels during hospitalization. Other research has focused on delirium in sleep-deprived patients, as well as hospital readmission rates, she said. A prior survey of Medicare patients also showed that only 62 percent reported their room was kept quiet at night, Arora noted.… read on >

(HealthDay News) — A key to successful dieting is to enjoy your food more, while eating less, the U.S. Department of Agriculture says. Your meals should include all of the food groups while limiting sugar, salt and saturated fat, the agency says. The USDA offers these additional suggestions: Learn the ingredients in all foods and beverages you consume, which will help you make healthier choices. Eat slowly, enjoy the taste and texture of your food and pay attention to how you feel. Use a smaller plate. Chose healthier options if you eat out. Feed your sweet tooth with fruit, instead of choices with added sugar. Eat more vegetables, fruit and whole grains. Opt for calorie-free beverages, such as water, unsweetened tea or sparkling water, over soda and alcoholic drinks. Make sweets a once-in-a-while treat. It’s OK to indulge occasionally, not daily.

(HealthDay News) — More than 70 percent of U.S. adults are overweight or obese, the National Institute of Diabetes and Digestive and Kidney Diseases says. Are you one of them? Before starting a weight loss plan, you should visit your doctor. The first questions to consider are: How can I change my eating habits so I can reach a healthier weight? How much and what type of exercise do I need to reach a healthier weight? Could I benefit from seeing a nutrition professional or weight-loss specialist? The agency says you should do your research before starting a new weight loss plan. Look for one that will promote healthy behaviors that help you lose weight safely. Also, find one that you will commit to every day, to help keep the weight off permanently.

Would you stop taking a medication if you heard a negative news story about it? Sticking with a prescription drug regimen, or “medication adherence,” is already a challenge for many patients, with not taking medications as prescribed being a key reason people struggle to control chronic conditions. Adding to the problem, according to a Danish study, is that negative reports in the media can further erode adherence, especially with new prescriptions. The study looked at one of the most commonly prescribed drugs, statins, which are designed to lower cholesterol and prevent heart disease. It showed that for every negative news story about statins, there was an increased likelihood of people new to the drugs stopping them. That’s particularly dangerous, because people who stop taking their statins have a higher risk of heart disease and death than patients who stay on their medication, according to the research. There’s no doubt that headlines about drugs can be confusing and even overwhelming. There were more than 1,900 stories about statins alone during the 15 years of the study, both positive and negative. And there have been even more since then, including the value of using statins to get LDL (“bad”) cholesterol down below the guideline of 70. This shows that it’s important not to overreact to any one piece of news. If you’re concerned about any drug that… read on >

Money worries may contribute to heart disease in black Americans, a new study suggests. “Stress is known to contribute to disease risk, but the data from our study suggest a possible relationship between financial stress and heart disease that clinicians should be aware of as we research and develop interventions to address social determinants of health disparities,” said study senior author Dr. Cheryl Clark. She is a hospitalist and researcher at Brigham and Women’s Hospital in Boston. Her team analyzed data gathered between 2000 and 2012 from more than 2,200 participants in a long-term study examining heart disease in black men and women in the Jackson, Miss., area. None of the participants had evidence of heart disease at the start of the study. They were asked to rate the level of stress they had in several areas, including financial struggles, such as difficulty paying bills and running out of pocket money. Compared to those without financial stress, the risk of heart disease was nearly three times higher among those with moderate-to-high financial stress, and nearly two times higher among those with mild financial stress, the investigators found. The combination of three important heart disease factors — depression, smoking and diabetes — appeared to explain some of the connection between financial stress and heart disease risk, the study authors said. The findings suggest that financial stress… read on >

The average person’s daily diet will need to change drastically during the next three decades to make sure everyone is fed without depleting the planet, a panel of experts has concluded. Global consumption of foods such as red meat and sugar will have to decrease by about half to make sure the Earth will be able to feed a growing population of 10 billion people by 2050, according to the EAT-Lancet Commission on healthy diets from sustainable food systems. At the same time, people will need to double the amount of plant-based foods they eat, including nuts, fruits, vegetables and legumes, experts said. Agriculture must to be redirected to focus on these new food goals, which will put less stress on the environment, researchers said. An effort also will be needed to protect land and ocean resources, and cut food waste globally. While the recommended dietary changes might be wrenching for some, they come with a tremendous benefit in terms of human health, said co-lead commissioner Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. “About 11 million premature deaths per year could be avoided if everyone adopted this healthy diet,” Willett said. “That’s because this reduces unhealthy parts of the diet but substantially increases health-promoting parts of the diet.” The globally sustainable diet recommended by… read on >

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All Sauce from Weekly Gravy:

Shoes Make the Difference When Starting to Exercise

Health Tip: Store Refrigerated Food Safely

Ditch Your Leisure To-Do List

Study Examines Link Between Type 1 Diabetes, Broken Bones

Disrupted Sleep Plagues Hospital Patients, But New Program Might Help

Health Tip: Eat Less, Enjoy More

Health Tip: Starting a Healthy Weight Loss Plan

When Your Medications Are the News

Money Woes May Take Toll on Black Americans’ Hearts

Looming Global Crisis Means People’s Diets Must Change: Experts