Health/Fitness « Weekly Gravy

Just 10 minutes of exercise a day appears to sharpen mental prowess, new research suggests. “Getting off the couch and walking a block can help keep you on the right track,” said study author Nicole Spartano, a research assistant professor at Boston University School of Medicine. Her team looked 2,770 participants in the Framingham Heart Study who were divided into two groups: middle-aged and older. The Framingham study has followed the health and habits of its original participants from Massachusetts and their descendants since 1948. The researchers found that roughly 10 to 20 minutes of moderate to vigorous activity a day was associated with better brain function for both groups. For the middle-age group, just 10 minutes of moderate to vigorous activity was linked to better verbal memory. For the older group, the total amount of activity — not the intensity — corresponded to stronger mental skills. While the study only found associations, Spartano said the findings were especially significant for older people, who may find it difficult or impossible to meet the exercise guidelines set by the U.S. Department of Health and Human Services. Those guidelines recommend at least 150 minutes a week of moderate-intensity aerobic activity for them. A 2018 update of those guidelines does say older adults should do as much exercise as their health safely allows, and for all adults, any… read on >

(HealthDay News) — If jewelry causes your skin to itch, you may be allergic to nickel, says Winchester Hospital. Nickel is a silvery-white metal that is used to make a range of products, including zippers, buttons and costume jewelry. Winchester Hospital recommends these solutions: Stick to sterling silver or 14-karat gold. Wear stainless steel or hypo-allergenic jewelry. Keep the area dry where your skin touches the metal. Wear a layer of protective moisturizing cream. Wear your jewelry less often.

Too much salt has long been linked to high blood pressure. In fact, one way to help control blood pressure is to reduce your salt intake. Research done at Vanderbilt University and published in The Journal of Clinical Investigation shows that salt may also be involved in weight gain. Traditional thinking has been that salty foods make people drink more water, but the scientists found that it actually reduces thirst and makes people more prone to overeating, weight gain and even metabolic syndrome, which can lead to diabetes and other serious conditions. Packaged Foods With High Salt Content Smoked and cured meats, like frankfurters Frozen dinners Canned meals Salted nuts and seeds Processed cheeses Crackers and croutons Since most Americans eat 50% more salt than recommended on a daily basis, it’s more important than ever to find ways to cut back. The National Kidney Foundation suggests limiting prepared foods with a high salt content. In addition to packaged and deli meats, some canned and frozen foods, from beans to vegetables, can have very high salt levels, so always read labels. Foods you may not associate with being salty could still have sodium in the ingredients. Look for no-salt-added brands. When that’s not possible, rinse the food under cold running water to remove as much salt as possible. When cooking and seasoning foods, replace salt —… read on >

Unpaid bills, overdrawn accounts, dwindling investments: When seniors begin experiencing fiscal troubles, early dementia or Alzheimer’s disease could be an underlying cause, researchers say. In the early stages of the disease, people with undiagnosed Alzheimer’s are at high risk of making foolish and dangerous decisions about their finances, mostly because families may not know they need help, researchers say. “Individuals often aren’t diagnosed early enough, and it’s a perfect storm,” said study author Carole Gresenz, a professor of health systems administration at Georgetown University in Washington, D.C. “They’re vulnerable to large reductions in liquid assets because they’re not making wise decisions about their finances, savings and checking accounts. This can also reduce net wealth,” added Gresenz. Ruth Drew, director of information and support services for the Alzheimer’s Association, pointed out that Alzheimer’s destroys the brain. “As the disease progresses, everyone with Alzheimer’s will reach a point where they need help with their finances and ultimately assistance with daily tasks and around-the-clock care. We have certainly spoken to people whose finances were significantly affected,” she said. In some cases, people responsible for making major financial decisions, either at work or at home, were unaware of their own mental decline, added Drew, who wasn’t involved with the study. “Others around them either did not notice or did not feel they could alert the family until there was… read on >

Smoking is a notoriously tough habit to quit, but a new study suggests it is far harder for women to stop than it is for men. Why? The researchers point to a higher prevalence of anxiety and depression in women, which might interfere with even the best intentions to kick the habit. And one expert noted that prior evidence has shown that women’s brains react differently to nicotine. In the latest study, involving more than 200 patients at St. Michael’s Hospital in Toronto, the prevalence of anxiety or depression was 41% in women while it was only 21% in men. Depression and other mood disorders need to be addressed in women who smoke, especially those with heart disease and stroke, said senior study author Dr. Beth Abramson, an associate professor of medicine at the University of Toronto. “Smoking cessation is the most significant modifiable risk factor to prevent heart disease in women, but there is no one-size-fits-all,” Abramson noted. In the study, the average age of participants was 56, and almost one-third were women. Patients reported smoking an average of 18 cigarettes daily for 37 years. Two-thirds had lipid abnormalities such as dyslipidemia, in which blood levels of lipids (triglycerides and cholesterol) hit the roof. Nearly two-thirds had high blood pressure, close to half reported heart disease, and more than a quarter had depression or… read on >

(HealthDay News) — Determining if you have a cold, the flu or an allergy can be difficult when you’re having common symptoms, such as sneezing or a sore throat. The common symptoms reflect that each condition affects your respiratory system, says the National Institutes of Health. While both colds and flus can cause congestion, cough and sore throat, the flu has unique symptoms. The flu can cause high fever, headache, fatigue, and aches. These symptoms are less common in people with a cold. Allergies can cause itchy, watery eyes, which aren’t typical symptoms of a cold or flu. Usually, allergy symptoms last as long as you’re exposed to the trigger. A cold or the flu rarely lasts more than two weeks.

Calorie labels in fast-food restaurants appear to help customer trim purchases, but only up to a point, a new study says. Customers ate slightly fewer calories after a fast-food chain started including calories on its menus, but the impact weakened over time, researchers found. “Our findings suggest that calorie labeling may be most effective as a short-term strategy for reducing calorie purchases, but that other nutrition interventions may be necessary for long-term positive dietary changes in these settings,” said study lead author Joshua Petimar. He’s a research fellow at the Harvard Pilgrim Health Care Institute and Harvard Medical School. In May 2018, calorie labeling on menus became mandatory for chains with 20 or more outlets in the United States. The goal was to help customers make healthier food choices. However, effectiveness of this approach is unclear. Some studies have found associations between calorie labeling and calorie consumption, but most have been too small to identify differences before and after the introduction of calorie labeling on menus. This new study is one of the largest to examine the issue, according to the researchers. They assessed the impact of calorie labeling on food purchases by analyzing three years of sales data from a franchise of fast-food restaurants in the southern United States. The franchise began providing calorie information on its menus in 2017. The researchers examined data… read on >

If you have a hard time remembering names or what to get at the supermarket, there are ways to boost your memory. According to a study in the journal Consciousness and Cognition, one of the best things you can do is say the information you want to remember out loud, and it’s even stronger if you repeat the information to another person — that means not just mouthing the words. This could explain why you can recite your child’s favorite book unaided — read it out loud enough times and you can have near total recall. An everyday example is to repeat the name of a new acquaintance out loud as soon as you’re introduced. Instead of just saying, “It’s nice to meet you,” add their name and say, “It’s nice to meet you, Mary.” Making word and number associations is effective, too. Break down a phone number you want to memorize into digits you can associate with special dates or the ages of your kids, for example. You might try dividing almost any type of information into chunks that you learn one by one. Other research explains why making lists is so effective. The human brain is better at recognition — or seeing words — on a to-do list rather than trying to mentally recall errands you’re supposed to run. Finally, make friends with… read on >

Whether you’re mountain biking, kicking a soccer ball with friends, or just sprinting down the street to catch a bus, your quadriceps are hard at work. The quads are the large muscles that run down the fronts of your thighs. The stronger they are, the less strain each movement will exert on your knees. Lunges and squats will keep these muscles in tip-top shape. The basic squat involves a motion similar to sitting down in a chair. Stand straight, feet shoulder-width apart, toes forward. Keeping good posture, lower your hips until your thighs are parallel to the floor. You might have to work up to this over time, going a little deeper each session. Hold the position for two seconds before returning to the start position. As you get stronger, try the sumo squat. Start with your feet wider than your shoulders with your toes pointed out. Push your hips back and bend your knees, but no more than 90 degrees — your back will lean forward for support. After a few seconds, contract your glutes and slowly stand up. For lunges, start with feet shoulder-width apart. Step forward with your right foot, then lower your left knee almost to the floor as you make a right angle with your right thigh and calf. Bring your left foot up to meet the right and then… read on >

Trampolines aren’t just for backyards anymore, and the rise in commercial trampoline parks may be sparking a rise in kids’ injuries, a new report finds. “While trampolines are a great source of fun and exercise for children, the potential for injury, particularly in recreational areas with an underlying business incentive, needs to be recognized,” stressed study author Dr. Nancy Hadley Miller. Her team tracked U.S. government health data and found that the incidence of broken bones suffered by children while on trampolines has risen by an average of nearly 4% each year between 2008 and 2017. And every year during the study, it became 32% more likely that a trampoline-related bone fracture would occurr at a gym or recreation facility (a trampoline park), rather than on a trampoline in a family’s backyard. Bringing kids to these facilities — especially for events such as birthday parties — has become increasingly popular. The findings are to be presented Saturday at the annual meeting of the American Academy of Pediatrics in New Orleans. In a meeting news release, Miller said she believes her team’s findings should refocus injury prevention efforts. “Historically, advocacy campaigns have focused on trampoline injuries in the home,” said Miller, who is a professor of orthopedics at the University of Colorado, Denver. The new data suggests “that future messages to parents and legislators should also… read on >