Health/Fitness « Weekly Gravy

If you’ve ever slammed a door on your finger, you know how badly an injured nail feels, but do you know how to treat one? First, do what you can to prevent one. “To prevent a nail injury, I tell my patients to keep their nails short, so they do not bend or catch on objects,” said Dr. Shari Lipner, an associate professor of clinical dermatology at Weill Cornell Medicine in New York City. “Not only do short nails stay cleaner and break less often, they’re also good for your overall health because they are less likely to harbor dirt and bacteria, which can lead to an infection,” she said in an American Academy of Dermatology news release. “It’s also important to make sure your shoes fit well and have a wide toe box to prevent rubbing. If you play sports, make sure to wear the proper gear to protect your nails,” Lipner advised. But if you do smash your nail, Lipner has some suggestions on how to treat it: Treat your wound. If any part of your nail is hanging off, gently trim away the part not connected to your skin. Clean the wound using soap and water. If the wound is bleeding, apply petroleum jelly to keep the wound moist, then cover with gauze or a bandage. Repeat these steps every day while… read on > read on >

When it comes to falling down stairs, young women are more prone to take a tumble than their male counterparts. According to a new study, this is because they are more likely to be distracted or to wear impractical footwear. Going down a staircase while talking or texting on the phone or engaging in other distractions is an invitation to take a header, researchers report. Women were more likely to be talking to another person than men while on stairs in the study. “When we found that women were talking to a friend more than men, it was like a groan because we’re confirming the stereotype, which you never want to do,” researcher Shirley Rietdyk, a professor of kinesiology at Purdue University, told NBC News. “But when we only looked at people who were walking with someone else, there was no difference in the rate of talking, so it’s not that women talk more than men — it’s that they’re more likely to be with a friend than a man is.” Falling on the stairs is more likely to result in injuries than other falls. In the United States, children under the age of 3, young adults in their 20s and adults over 85 are those most at risk for falling down stairs, the researchers said. For the study, published online July 26 in the… read on > read on >

People who have psoriasis may want to get their vitamin D levels checked. New research suggests that blood levels of the so-called “sunshine vitamin” may affect the severity of their condition. In psoriasis, skin cells build up and form dry, itchy, sometimes painful patches. While synthetic vitamin D creams are an emerging therapy, the study suggests that a diet rich in vitamin D or oral supplements could also ease psoriasis symptoms, said Rachel Lim, a study author and MD candidate at the Warren Alpert Medical School of Brown University. If the role of vitamin D can be proved after further study, “it may present a very accessible and safe addition to the treatment regimen of the millions of Americans living with psoriasis,” Lim said. About 8 million Americans have psoriasis. For the study, researchers analyzed 491 cases in a U.S. national health and nutrition survey, including 162 from 2003 to 2006 and 329 from 2011 to 2014. Their analysis found that lower vitamin D levels and deficiency were significantly associated with more severe psoriasis. Patients with the highest average vitamin D levels had the least amount of psoriasis-affected skin. Those who had the most affected area had the lowest average vitamin D levels. The amount of vitamin D a person would need to consume isn’t clear. “While we can’t talk about the optimal vitamin D… read on > read on >

If you’re drinking soy, oat or almond milk, you may not be getting the same nutrients as you would with a glass of cow’s milk. A new analysis of more than 200 plant-based milk alternatives found that few contain the calcium, vitamin D and protein that can be found in cow’s milk. Only 12% of the alternative milk products studied had comparable or greater amounts of all three nutrients, the University of Minnesota study showed. “Our results provide evidence that many plant-based milk alternatives are not nutritionally equivalent to cow’s milk,” said Abigail Johnson, associate director of the University of Minnesota School of Public Health Nutrition Coordinating Center. “Based on these findings, consumers should look for plant-based milk alternative products that list calcium and vitamin D as ingredients. They may also want to consider adding other sources of calcium and vitamin D to their diets.” Both calcium and vitamin D were identified in the 2020-2025 Dietary Guidelines for Americans as nutrients of public health concern for underconsumption. “We know from our dietary assessments for nutrition studies that consumers are choosing more plant-based milk alternatives,” Johnson said in a news release from the American Society for Nutrition. The study aimed to increase the number of milk alternatives available in the Nutrition Coordinating Center’s database of about 19,000 foods. The researchers used nutrition and ingredient information from… read on > read on >

Eight healthy habits could add years to your life. A new study of more than 700,000 U.S. veterans breaks down the habits that when adopted by middle age, can help someone live substantially longer than folks who don’t have these habits. These are the big eight: Be physically active. Don’t smoke. Don’t get addicted to opioids. Don’t binge-drink on a regular basis. Eat a healthy diet. Manage stress. Practice good sleep habits. Maintain positive social relationships. The study found that men with all those habits at age 40 could live an average of 24 years longer than men who have none of them. Women could gain an additional 21 years compared to their peers who have none of these habits. The findings will be presented Monday at a meeting of the American Society for Nutrition, in Boston. “We were really surprised by just how much could be gained with the adoption of one, two, three or all eight lifestyle factors,” said study presenter Xuan-Mai Nguyen, a health science specialist at the U.S. Department of Veterans Affairs and student at Carle Illinois College of Medicine in Urbana, Ill. “Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal wellness. The earlier the better, but even if you only make a small change in your 40s, 50s or 60s, it… read on > read on >

Your body needs vitamin D, the “sunshine” vitamin, but too much time in the sun can increase your risk for skin cancer. An expert offers tips for boosting vitamin D intake while staying safe from the sun and this summer’s record-high temperatures. “Vitamin D is important for bone health, calcium absorption, reduction of inflammation, promoting cell growth and immune and cardiovascular support,” said Dr. Mike Ren, an assistant professor of family and community medicine at Baylor College of Medicine in Houston. “People can have vitamin D deficiency for a few months and be fine, but prolonged low levels can cause bone and thyroid health to deteriorate,” Ren said in a college news release. Only about 10 to 30 minutes of daily direct sunlight exposure is needed to ensure vitamin production, Ren said. The body gets vitamin D when ultraviolet rays shine on the skin. The liver and kidneys then turn this into usable vitamin D. Sunscreen and protective clothing can prevent sunlight absorption. But these safety measures are unlikely to severely impact vitamin D production. “You don’t need to go outside and bake to get your daily sunlight intake. Just take a few minutes out of your day to get some physical activity in the sun,” Ren advised. Foods also provide this nutrient. With a well-balanced diet, people can get the necessary amount of vitamin… read on > read on >

As older people start to lose some of their mental abilities, regular exercise might slow the progression to dementia, a new study indicates. With five months of physical activity, the mental ability of seniors with so-called mild cognitive impairment improved significantly, researchers in Canada report. They also found that computerized training to improve memory added to the benefits of exercise. But taking vitamin D supplements had no effect on tests of thinking and memory. “There is no cure for dementia, but lifestyle choices can help prevent it and partly counteract the impact of age and chronic diseases on brain health,” said study co-author Louis Bherer. He’s a neuropsychologist and senior scientist and director of EPIC Center at the Montreal Heart Institute. Mild cognitive impairment is the intermediate state between normal brain aging and early dementia, the study authors noted. Research has shown this is the optimal time to implement preventive strategies and early treatment. For the study, Bherer and his colleagues randomly assigned 175 men and women, average age 73, to exercise only three times a week; or to exercise plus vitamin D supplements or computerized cognitive training, or both for 20 weeks. The vitamin D dose was 10,000 IU three times a week. The study found that 20 weeks of aerobic and resistance exercise along with computerized cognitive training, which works to improve memory… read on > read on >

If you just can’t stop biting your nails, picking at your skin or pulling out a hank of hair, especially when you’re stressed out, here’s something to try that just might work. Instead of nibbling, picking or pulling, simply touch your skin gently, such as by lightly rubbing the fingertips, palm or back of arm, at least twice a day. That strategy, called “habit replacement,” helped 53% of participants in a new six-week study cut back on their unwanted behavior, a new study shows. “The rule is just to touch your body lightly,” lead study author Steffen Moritz, head of the clinical neuropsychology working group at University Medical Center Hamburg-Eppendorf in Germany, told NBC News. “If you’re under stress, you might perform the movements faster, but not with more self-applied pressure.” These body-focused repetitive behaviors (BFRB) are believed to affect about 5% of people worldwide. The new study included 268 people. They either had trichotillomania, a condition in which people respond to stress or soothe themselves by plucking out their hair, or they repeatedly bit their nails or the inside of their cheek. Members of the control group were told they were on a waitlist for treatment (which they received after the study ended). Other participants were taught how to form a replacement habit through a manual and video. Those who bit their nails appeared… read on > read on >

Researchers around the world are working to tease out the mechanisms behind Alzheimer’s disease and other forms of dementia. Now, a new study points to so-called systemic inflammation. British researchers found that inflammation — activation of the body’s innate immune system — is associated with a small but statistically significant later risk of dementia. They reported their findings July 19 in the journal PLOS ONE. “In this study, we found associations between higher systemic inflammation levels and risk of being diagnosed with dementia three to 11 years later, although the increase in risk is small,” said study author Krisztina Mekli, of the University of Manchester in England. “This association, of course, does not mean causality, therefore, further research is needed to understand and evaluate the potential mechanism,” Mekli said in a journal news release. “In addition, high levels of inflammation might be one of the biomarkers which helps to identify people who have elevated risk of developing dementia in the near future.” The U.S. National Cancer Institute defines systemic inflammation as a serious condition involving inflammation throughout the whole body. This may be caused by an infection, trauma, surgery, ischemia (lack of blood supply to a part of the body), or certain conditions, such as an autoimmune disorder or pancreatitis. Data from the U.K. Biobank on a half-million people showed the association between dementia and… read on > read on >

If your child is in sports camp this summer, you’ll want them to have fun and stay safe. The National Athletic Trainers’ Association (NATA) offers some tips on dealing with existing medical conditions, staying hydrated and heat safe, avoiding weather dangers and protecting skin from the sun. “Just as parents don’t drop off their children at a pool without a lifeguard, they shouldn’t send young athletes to camp without this vital information,” said Scott Sailor, former president of NATA, in an association news release. Before camp, make sure your child has had a physical exam and that you’ve completed any questionnaires about existing medical conditions and medications, NATA recommends. If your child takes medication regularly, find out who will be in charge of administering it. Also, double check that the medication will not cause adverse side effects from sun exposure or strenuous exercise. Ask whether the camp has medical insurance in case of an injury, illness or accident, NATA recommends. If your child’s sport requires particular equipment, check it for proper fit and condition. Make sure new shoes and equipment are broken in. Your child should take along a water bottle to stay hydrated during activities and in the dorm at night during sleep-away camp. Pack towels and flip flops for showers. Remind your child not to share water bottles and towels to prevent spreading… read on > read on >