Summary for HealthiNation’s 5 Tips for a Longer Life

Hosted by: PAUL KNOEPFLMACHER, MD


Here are five things that I recommend you do to improve your health:

• Stop smoking. I know it’s hard to do. But even cutting back can have a big impact on your health.
• Exercise regularly. Aim for 30 minutes a day. You don’t have to hit the gym; walk to your appointments. Take the stairs, walk the dog. These are the kinds of activities you can incorporate into your life.
• Eat a balanced diet. Make sure you get plenty of colors in your foods. Fruits, vegetables and lean protein.
• Practice safe sex. Sexually transmitted diseases are very common, and very preventable. So, protect yourself and your partners.
• Use your seatbelt. I know it sounds obvious, but make that click. Nobody knows when an accident is going to happen, and using your seatbelt may save your life.

Making these small changes can have a huge impact on your health. You have nothing to lose, so get started today.

Author: Mr. Brendan Anderer
Host Reviewer: Dr. Paul Knoepflmacher
Last Review Date: January 12, 2011
Reviewed by: Dr. Holly Atkinson

Sources:

1. Exercise and Physical Fitness. Bethesda, MD.: National Institute of Health, 2009. (Accessed February 24, 2010, at http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html.)
2. Quitting Smoking. Bethesda, MD.: National Institute of Health, 2009. (Accessed February 24, 2010 at http://www.nlm.nih.gov/medlineplus/quittingsmoking.html.)

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Summary for HealthiNation’s Thyroid Tip

Hosted by: Keri Peterson, MD


Do you know what a thyroid gland does?

It’s small, but important. This gland produces hormones that affect almost every organ in your body - speeding up or slowing down your metabolism.

But sometimes, the thyroid can be over-active or under-active. When this happens you may sense changes in your heart rate, body temperature and even your weight. So, it’s true that some weight problems can be blamed on hormones!

When the thyroid makes too much hormone it’s call hyperthyroidism. You may experience sweating, a fast or irregular heart beat, nervousness and weight loss.

When the thyroid doesn’t make enough hormone, hypothyroidism results. People with this condition may over time develop a number of symptoms, including weight gain, brittle nails and hair, and feeling tired and cold.

A healthy thyroid is key to a healthy body…so if you have any of these symptoms, talk to your doctor.

Author: Ms. Courtney Kline
Host Reviewer: Dr. Keri Peterson
Last Review Date: January 12, 2011
Reviewed by: Dr. Holly Atkinson

Sources:

1. Thyroid Diseases. Bethesda, MD.: National Institute of Health, 2009. (Accessed February 24, 2010 at http://www.nlm.nih.gov/medlineplus/print/thyroiddiseases.html)
2. Thyroid Disorders Overview. Chevy Chase, MD.: The Hormones Foundation, 2009. (Accessed February 24, 2010, at http://www.hormone.org/thyroid/.)

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Summary for HealthiNation’s Seasonal Allergies Tip

Hosted by: Preeti Parikh, MD

Seasonal allergies: the battle that you face each year. You know when they’re coming, so take these steps to head them off:

• Shut the windows in your car and home, or use the air conditioner to keep the air moving.
• Before heading out, listen to the radio and check the Internet for the daily pollen count. Hot dry, windy, days tend to be the worst.
• At the end of the day, take a shower to rinse allergens off your skin and out of your hair. Finally, use simple nasal saline sprays and rinses to wash allergens out of your nose.

There’s no cure for allergies, but defend yourself by following these tips and you’ll be back to your old self before you know it.

Author: Ms. Courtney Kline
Host Reviewer: Dr. Preeti Parikh
Last Review Date: January 12, 2011
Reviewed by: Dr. Holly Atkinson

Sources:

1. Allergies: Things You Can Do to Control Your Symptoms . Leawood, KS.: American Academy of Family Physicians, 2009. (Accessed March 3, 2010 at http://familydoctor.org/online/famdocen/home/common/allergies/basics/083.html.)
2. Allergies Overview. Landover, MD.: Asthma and Allergy Foundation of America, 2009. (Accessed March 3, 2010, at http://www.aafa.org/display.cfm?id=9&cont=82.)

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Summary for HealthiNation’s Drinking in Moderation

Hosted by: Dr. Holly Atkinson, Internal Medicine

Many studies have demonstrated the positive health effects of consuming alcohol. And sometimes, people use this research as an excuse to indulge. But is drinking really healthy for you?

Drinking in moderation does seem to have some health benefits, such as lowering the risk of heart disease. Moderation is defined as up to two drinks a day for men, and up to one a day for women. But what is considered a drink? One drink is approximately 12 ounces of beer, five ounces of wine, or one-and-a-half ounces of hard liquor.

People who drink more than this amount of alcohol begin to increase their risk of a number of serious health problems, including breast cancer for women. Binge drinking also increases health risks.

Visit http://rethinkingdrinking.niaaa.nih.gov/ to learn more about how you can intelligently raise a glass and toast to your health.


Author: Mr. Brendan Anderer
Host Reviewer: Dr. Holly Atkinson
Last Review Date: January 12, 2011
Reviewed by: Alexandra Adler
Reviewed by: Dr. Preeti Parikh

Sources:

1. Rethinking Drinking: Alcohol and your health. Bethesda, MD: National Institute of Health, 2009. (Accessed June 3, 2010 at http://rethinkingdrinking.niaaa.nih.gov/)

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Summary for HealthiNation’s Get to Sleep

Hosted by: Dr. Holly Atkinson, Internal Medicine

Ideally, you will spend about one third of your life sleeping. But for the 70 million Americans who suffer from some type of sleep problem, this may not be the case. If you experience difficulty sleeping, keep these tips in mind:

• The effects of stimulants can last as long as eight hours, so try to avoid consuming caffeine after 3 PM.
• Exercise improves sleep patterns, so try to work out each day. However, exercise is also stimulating, so avoid working out too close to bedtime.
• Avoid eating a large meal close to bedtime.
• If you cannot fall asleep after 20 minutes, do something relaxing such as reading or listening to soothing music. Then, give going to sleep another try.

If you are not sleeping well at least three nights a week and cannot find relief, you may have chronic insomnia and should talk to a doctor to find out about treatment options.

Author: Mr. Brendan Anderer
Host Reviewer: Dr. Holly Atkinson
Last Review Date: January 12, 2011
Reviewed by: Alexandra Adler
Reviewed by: Dr. Preeti Parikh

Sources:

1. Sleep Disorders. Bethesda, MD: The National Institutes of Health, 2010. (Accessed online June 3, 2010 at: http://health.nih.gov/topic/SleepDisorders)
2. In Brief: Your Guide to Healthy Sleep. Bethesda, MD: The National Institutes of Health, 2010. (Accessed online June 3, 2010 at: http://www.nhlbi.nih.gov/health/public/sleep/healthysleepfs.pdf)

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.

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Summary for HealthiNation’s Muscle Foods

Hosted by Dr. Paul Knoepflmacher, Internal Medicine

There are a number of foods that you can add to your diet to supplement your workout routine and help build muscle. These foods include:

• Eggs. Eggs are an excellent source of high-quality protein – six grams in each one – and contain all nine of the essential amino acids that your body needs. They also have a more available form of vitamin B12, which may assist in muscle contraction and tissue repair.
• Yogurt. With a good balance of carbohydrates for quick energy and protein to promote muscle recovery after exercise, yogurt is a great workout fuel. A cup of plain low fat yogurt contains 12 grams of protein.
• Almonds. When you leave the gym, considering snacking on almonds. They can boost your levels of vitamin E, a powerful antioxidant that may protect your cells against damage from free radicals released into your body during strenuous exercise.
• Beans. All types of beans are loaded with fiber and also contain protein.

While you are working out, do not forget to stay adequately hydrated! Your body is composed of about 60 percent water and it is important to replace what you lose. Drink plenty of water before and after you exercise. In combination with a good diet, this will help keep your muscles in great shape.

Author: Mr. Brendan Anderer
Host Reviewer: Dr. Paul Knoepflmacher
Last Review Date: January 12, 2011
Reviewed by: Alexandra Adler
Reviewed by: Dr. Holly Atkinson and Dr. Preeti Parikh

Sources:

1. Report sets dietary intake levels for water salt, and potassium to maintain health and reduce chronic disease risk. Washington, DC: NAS, 2004. (Accessed February 17, 2010 at http://www8.nationalacademies.org/onpinews/newsitem.aspx?RecordID=10925)
2. The egg: It’s a healthy food. Washington, DC: Agricultural Research Service, 2009. (Accessed February 13, 2010 at http://www.ars.usda.gov/News/docs.htm?docid=18963)
3. USDA National Nurition Database for Standard Reference. Washington DC, USDA. (Accessed February 17th, 2010 at http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a203.pdf)
4. Protein: The Bottom Line. Boston, MA: Harvard School of Public Health. (Accessed February 17, 2009 at http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/)
5. Protein. Boston, MA: Children’s Hospital Boston, 2009. (Accessed February 13th, 2010 at http://www.youngwomenshealth.org/protein.html)
6. Almonds boost vitamin E intake and lower cholesterol, new research. East Sussex, UK: Medical News Today, 2005. (Accessed February 13, 2010 at http://www.medicalnewstoday.com/articles/21089.php)