Health/Fitness « Weekly Gravy

(HealthDay News) — PRP (platelet-rich plasma) therapy is a relatively new treatment for pain, the American Association of Orthopaedic Medicine says. It has shown promise, the association says, for treating ailments including osteoarthritis of the knee, shoulder, hip and spine; rotator cuff tears; chronic plantar fasciitis; and anterior cruciate ligament (ACL) injuries. The association explains how the therapy works: Doctors draw a sample of the patient’s blood and place it in a centrifuge where it will be spun at high speeds to separate the platelets from other blood components. The concentrated platelets are then injected back into the point of injury to jump-start the healing process. The platelets initiate repair and attract the critical assistance of stem cells. The injections take about 2 hours and can be done in a doctor’s office. Up to three PRP injections may be given within six months. Improvement may be seen within a few weeks. Ultrasound and MRI images have shown tissue repair after PRP therapy.

Being in tune with the present moment — called mindfulness — can relieve stress and make you an actor rather than a reactor, a wellness expert says. Focusing on what’s happening right now allows people to notice things they might otherwise miss, said Dr. Timothy Riley. He is an assistant professor in the family and community medicine department at Penn State Health. That might sound simple enough. But being engaged in the present moment, on purpose and non-judgmentally, can be a challenge, he said. “Being aware of physical sensations, thoughts and emotions — both pleasant and unpleasant — can help us choose how to respond, rather than simply react,” Riley said in a Penn State news release. Each individual’s upbringing and genes have programmed how they approach situations, he explained. A person’s automatic reactions can be spot on — or not. “You walk by Starbucks, see a cookie and you have an emotional response,” he said. “You want the cookie. Then may come guilt for wanting a cookie.” If you’re mindful, you see the cookie, are aware of your emotional response, and you can let it be without judgment, Riley added. “It puts you in this observer stance where we can witness what is happening without getting wrapped up in it,” he said. “It gives you a bit of space.” That moment can help you… read on >

For many, the start of the new year signals the start of a new diet. But what’s the best way to eat if you want to lose weight? For overall healthy eating, the best diet plan is the Mediterranean diet, according to U.S. News & World Report’s annual diet review. The DASH (Dietary Approaches to Stop Hypertension) diet was ranked second on the magazine’s overall Best Diets 2019 list, followed by the Flexitarian plan. All three plans focus on eating a mostly plant-based diet (veggies, fruits and whole grains), healthy fats and lean protein sources. “I hope these rankings steer people in the direction of doing something healthful,” said nutritionist Samantha Heller of NYU Langone Health in New York City. “I wish though, that we weren’t so obsessed with weight loss and diets, per se. I wish the focus was on adopting a healthy lifestyle, like eating a more plant-based diet, getting regular exercise, getting enough sleep and managing stress, all of which help us live a better quality of life,” Heller said. To that end, she said the top three diets are all similar in their food content, and all can be healthy eating regimens. The Mediterranean diet has been linked to increased longevity and a decreased risk of chronic illnesses, the report said. The Mediterranean diet was also ranked high in multiple categories… read on >

Dry, itchy eyes are a common problem in the winter and low humidity is a major reason, one ophthalmologist says. “On average, the humidity drops in the winter with the colder weather,” said Marissa Locy, an instructor in the department of ophthalmology at the University of Alabama at Birmingham. “In addition, most people turn on the heat in their homes or offices to combat the cold. So, what you end up having is lower humidity outside, and even lower humidity inside, making for warm, dry conditions where moisture can evaporate from the eye faster than normal,” she explained in a university news release. If you spend time in heated locations, use a humidifier to add some moisture back into the air. Drink lots of fluids. Keeping your body hydrated will help maintain moisture in your eyes. Don’t blow heat directly onto your face, because this can dry up moisture in your eyes. In your car, direct heat vents towards your lower body. When outdoors, wear eye protection or a hat with a visor to keep particles and wind from getting into your eyes. If you wear contact lenses, be sure to keep them clean. In cold weather, your eyes could dry even more with contacts. Always wearing clean contacts reduces the risk of infection and itching, Locy said. And talk to your doctor. Occasional bouts… read on >

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 >

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 >

(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.

(HealthDay News) — A change in your nails may be no cause for concern, but certain changes should be taken seriously, the American Academy of Dermatology says. The academy suggests visiting a dermatologist at the first sign of: A dark streak. This could be a sign of melanoma skin cancer. A nail lifting up. This could be a sign of a fungal infection, psoriasis, injury from an aggressive manicure or injury from cleaning under your nails. Redness and swelling around a nail. You probably have an infection. Greenish black color. You probably have an infection. Pitting nails. These may be triggered by psoriasis, atopic dermatitis or alopecia. Yellow nails. These could be a sign of lung disease or rheumatoid arthritis. Deep grooves or gaps. These could be triggered by chemotherapy, an injury or major stress. Curved nails. These can be hereditary or a sign of lung, heart, liver or stomach disease.

Jen Godfrey couldn’t shake the “deep cloud” that lingered even after she found an antidepressant she could tolerate. Then a string of stressors hit — five years of fertility treatment and an 80-pound weight gain during pregnancy that left her with persistent pain; a close relative’s suicide; another who went missing; and her own divorce. It was all too much for Godfrey, a recovering alcoholic with a family history of depression. “The life stuff just had a gravitational pull,” said the 44-year-old stay-at-home mom from Reno, Nev. “I just thought: I don’t drink, I’m a good friend, a good mother, a good spouse — I should be a lot happier.” Godfrey’s search for relief pointed her to an unapproved and costly treatment for depression — ketamine. An animal anesthetic best known as the addictive party drug “Special K,” ketamine was approved for use as a human anesthetic in 1970 and it’s often used in emergency care to sedate kids and patients with breathing problems. Low, intravenous doses have been found to boost mood and curb suicidal thoughts, but the U.S. Food and Drug Administration has not approved it as a treatment for depression. And the American Psychiatric Association (APA) warns patients about the potential for abuse and the lack of large, long-term studies of its effectiveness. Even so, ketamine clinics like the one now treating… read on >

Does your typical afternoon snack leave you feeling unsatisfied and reaching for more? If your pick-me-up is a bag of salty chips or a chocolate bar, a better (and healthier) way to go is with a high-protein choice, according to research published in The Journal of Nutrition. Snacks can make or break your diet. They can be a bridge from one meal to the next, keeping hunger in check and keeping you from overeating at meals. But if you’re not careful, they can add unwanted and even excessive calories to your daily total. Studies show that people of normal-weight tend to choose healthy snacks, like protein, fruit or whole grains, while overweight people tend to choose snacks high in fat and sugar, often compounding their weight woes. The study, which involved teens, found that surprisingly good snacks are soy-based, high-protein choices — a perfect way to get more plant foods in your diet. When comparing the effects of a high-protein soy snack to a high-fat snack, the researchers found that eating soy protein improves appetite control and diet quality, and helps you feel more satisfied. It can also boost your mood and brain function. Soybeans are nutritionally unique — the only vegetable that offers complete protein, all nine essential amino acids needed for health. They’re rich in B vitamins, iron, calcium and omega-3 fatty acids.… read on >