Get Shots to Protect Your Health (for Adults)

HealthFinder.gov shared that adults need to get shots (vaccines) just like kids do. Make sure you are up to date on your shots.

  • Get a flu vaccine every year. The seasonal flu vaccine is the best way to protect yourself and others from the flu.
  • Get the Tdap shot to protect against tetanus (“TET-nes”), diphtheria (“dif-THEER-ee-ah”), and whooping cough (pertussis). Everyone needs to get the Tdap shot once, and pregnant women need a dose during every pregnancy. Learn about the Tdap shot.
  • After you get a Tdap shot, get a Td shot every 10 years to keep you protected against tetanus and diphtheria. Learn about Td shots.
  • If you are age 60 or older, get shots for older adults. Older adults need shots to protect against diseases like pneumonia and shingles.

Ask your doctor or nurse if there are any other shots you need to stay healthy.

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Insufficient sleep may add more than an inch to your waist, study suggests

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Eye doctors say don’t look at the sun, ever

Marcia Dunn, AP Aerospace Writer, shared that with the total solar eclipse right around the cosmic corner, eye doctors are going into nagging overdrive. They say mom was right: You can damage your eyes staring at the sun, even the slimmest sliver of it.

So it’s time to rustle up special eclipse eyewear to use Aug. 21, when the U.S. has its first full solar eclipse spanning coast to coast in 99 years.

“We have an opportunity to experience a spectacular natural phenomenon, and we can enjoy it with some simple protection. But if you don’t use that protection, you’ll be paying for it for the rest of your life,” says Dr. Paul Sternberg, director of the Vanderbilt Eye Institute in Nashville, smack dab in the middle of the total eclipse path.

No peeking, for example, without eclipse glasses or other certified filters except during the two minutes or so when the moon completely blots out the sun, called totality. That’s the only time it’s safe to view the eclipse without protection. When totality is ending, then it’s time to put them back on.

To be clear, totality means 100 percent of the sun is covered. That will occur only along a narrow strip stretching from Oregon, through the Midwestern plains, down to South Carolina. The rest of the U.S. gets a partial eclipse that extends into Canada and to the top of South America.

So it’s important to know exactly where you are on eclipse day in relation to that path of totality, advises Dr. B. Ralph Chou, a retired professor of optometry at the University of Waterloo in Ontario who is also an astronomer and eclipse chaser. He’ll be in Oregon for his 19th total solar eclipse.

“Unfortunately, when it comes to safety with a solar eclipse, 99.9 percent coverage means a 0.1 percent area of the sun that is still uncovered and is every bit as dangerous,” Chou said.

For example, Boise, Idaho, will see 99 percent sun coverage; Omaha, Nebraska, 98 percent; Savannah, Georgia, 97 percent; and Memphis, Tennessee, 94 percent. So for those cities — and anywhere else with a partial eclipse — you need to keep those solar specs on the whole time.

What can happen when you look directly at the sun? You’re essentially cooking your retina, the delicate, light-sensitive tissue deep inside the eyeball. Solar radiation can kill those cells. Hours can pass before you realize the extent of the damage.

It’s known in the trade as solar blindness or solar retinopathy — not total blindness, rather more like age-related macular degeneration, where you have trouble reading or recognizing faces, or lose those abilities altogether.

Seconds are enough for retinal sunburn. And unlike with the skin, you can’t feel it. The damage can be temporary or permanent.

“It’s really important to resist the urge to look even momentarily, directly in the sun because you have no real sense of time,” says Dr. Christopher Quinn, president of the American Optometric Association. “What you think may be a glancing look could be a more substantial amount of time, and that can result in permanent damage.”

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Tis’ The Season for Fresh Veggies & Fruit

Sue, Rachel & Yash at Health Track Sports Wellness shared in their recent newsletter that we are at the height of fresh summer fruits and vegetables. Take advantage of the season to visit a French Market or Farmers Market. This is a great opportunity to expose your kids to new and interesting produce.

With the variety of choices comes a great opportunity to fill your plate in a new and different way: “backwards.” Most of us fill our plates with the carbs first, leaving less room for the nutrient rich fruits, vegetables and lean protein. Try loading up with the fruits and vegetables first then add the lean protein, which leaves a smaller area for the carbs like noodles and rice. This way, you have lots of room for your fruits and vegetables, which provide an abundance of vitamins, minerals, fiber and even water to help nourish your body.  Add some activity at Health Track and you have a recipe for healthy living!

Here’s a recipe they shared for Avocado toast from the Food Network

Hint:There are two secrets to these simple avocado toasts: rubbing the bread with garlic for just a hint of flavor and adding a pop of crunchy sea salt on top.

Ingredients – Vegetarian   –  Serves 4

Produce
  • 1 8-ounce ripe avocado, ripe pitted and peeled
  • 1 clove Garlic
Baking & Spices
  • 1 Red pepper flakes
  • 1 Salt and freshly ground black pepper, Fine
  • 1 Sea salt, Flaky
Bread & Baked Goods
  • 4 slices Whole grain or whole wheat bread
Dairy
  • 2 tbsp Olive oil or unsalted butter, extra-virgin

Get Arthritis Relief with Acupuncture

Healthy Lombard Vice President Jennifer McGrath, L.Ac., Dipl.OM shared in her newsletter that most people are familiar with the term arthritis, which may conjure up images of twisted, knobby fingers or achy knees, but did you know there are over 100 different types of arthritis?

For many people, arthritis pain and inflammation cannot be avoided as the body ages. In fact, most people over the age of 50 show some signs of arthritis as joints naturally degenerate over time. Fortunately, arthritis can frequently be managed with acupuncture and Oriental medicine.

Rheumatoid arthritis (RA) – a chronic, autoimmune disease in which the body’s immune system attacks joint tissue. The synovial fluid that encases the joints thickens due to inflammation. This can cause pain and structural deformities. Other symptoms include fatigue and fever.

Osteoarthritis (OA) – also called degenerative joint disease. When cartilage, the protective cushioning found between the bones, starts eroding away, symptoms of OA may result. This can cause pain, visible swelling and difficulty moving the afflicted joint.

Psoriatic arthritis – an inflammatory arthritis associated with the skin condition psoriasis, a chronic autoimmune disease in which the body’s immune system attacks the skin. The most common symptoms include joint swelling, redness, fatigue and pain. Severe cases may result in misshapen joints.

While each type of arthritis has very different causes, risk factors and effects on the body, they often share a common symptom: persistent joint pain. Often the reason symptoms appear or ‘flare-up’ is obvious. Dampness pervading the air before a rainstorm, overusing arthritic joints or stress may trigger symptoms. Other times, the exact cause remains a mystery. However, no matter the origin, acupuncture and Oriental medicine can help.

Diagnosis and Treatment of Arthritis with Acupuncture and Oriental Medicine

According to Oriental medical theory, arthritis arises when the cyclical flow of Qi (energy) in the meridians becomes blocked resulting in pain, soreness, numbness and stiffness. This blockage is called Bi-syndrome and is successfully treated using a combination of treatment modalities. The acupuncture points and herbs that are used depend on whether the underlying cause of the blockage of Qi (arthritis) is caused by wind, cold, dampness or damp-heat.

Acupuncture and Oriental medicine aim to treat the specific symptoms that are unique to each individual using a variety of techniques such as acupuncture, bodywork, lifestyle/dietary recommendations and energetic exercises to restore imbalances found in the body. Therefore, if 30 patients are treated with Oriental medicine for joint pain, each of them will receive a unique, customized treatment.

Call today to learn how acupuncture can be incorporated into your treatment plan for arthritis!

 

Study on Rheumatoid Arthritis

A pilot study found in the medical publication International Journal of Rheumatic Diseases 2010, demonstrated the safety and efficacy of acupuncture in the treatment of rheumatoid arthritis (RA). The study criteria focused on the disease activity, pain scores, functional ability and quality of life issues for the study participants. To evaluate disease activity, researchers used the DAS28 test. This test measures and records the levels of tenderness and inflammation of 28 separate joints in the body.

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Barley Reduces Appetite, Lowers Blood Sugar

Healthy Lombard Member Michael Tomaselli from MJTPersonal Training shared this article written by Sandy Todd Websterm Editor in Chief of IDEA’s publications:

A 2015 study from Lund University in Sweden shows that barley can rapidly improve health by reducing blood sugar levels and lowering the risk for diabetes. The secret lies in the special mixture of dietary fibers found in barley, which can also curb appetite and reduce the risk for cardiovascular disease, say researchers.

“It is surprising yet promising that choosing the right blend of dietary fibers can—in a short period of time­—generate such remarkable health benefits,” said Anne Nilsson, PhD, associate professor at Lund’s Food for Health Science Centre and one of the principal researchers.

The study, published in the British Journal of Nutrition (2015; 114 [06], 899–907) was conducted with healthy middle-aged participants who were asked to eat bread largely made out of barley kernels for 3 days—at breakfast, lunch and dinner. Approximately 11–14 hours after their final meal of the day, participants were examined for risk indicators of diabetes and cardiovascular disease.

Researchers found that participants’ metabolism improved for up to 14 hours, with additional benefits such as decreases in blood sugar and insulin levels, increases in insulin sensitivity and improved appetite control. The effects increased when the special mixture of dietary fibers in barley kernel reached the gut, stimulating an increase in “good” bacteria and the release of important hormones.

“After [study subjects ate] the bread made out of barley kernel, we saw an increase in gut hormones that regulate metabolism and appetite, and an increase in a hormone that helps reduce chronic low-grade inflammation, among the participants. In time this could help prevent the occurrence of both cardiovascular disease and diabetes,” Nilsson said.

The bread used in the study was made from 85% barley kernels, which had been boiled and mixed with wheat flour. If you want to reduce the amount of barley, you can replace some of it with more wheat or other whole grains.

Skin care for athletes who train in the sun

Serious Eye Condition Being Misdiagnosed?

Gabrielle deGroot Redford,wrote for the AATP online newsletter that a new JAMA Ophthalmology study found that one in every four cases of age-related macular degeneration (AMD) was missed by trained eye care professionals, a finding that could have serious implications for the growing population of older adults most at risk of developing the sight-robbing disease.

Researchers at the University of Alabama, Birmingham reexamined 644 patients (average age 69) who had undergone a dilated eye exam by an ophthalmologist or optometrist and discovered that fully 25 percent of those whose eyes had been deemed to be normal actually showed signs of AMD, the leading cause of irreversible vision loss for Americans age 50 and older in the U.S.

“As the baby boomer population comes into the years when age-related macular degenerationbecomes more prevalent, we need to make sure that patients are properly diagnosed,” says lead study author David Neely, M.D., of the University of Alabama, Birmingham. “Fortunately in our study, no cases of the advanced form of the disease were missed.”

AMD affects 14 million Americans and is characterized by a loss of central vision, making everyday activities like reading, driving and watching television difficult. As the population ages, the number of people with the disease is expected to increase significantly.

While there is no cure, researchers have discovered ways to slow the progression of AMD through nutritional supplementation and, in more severe cases, with injectable anti-VEGF medications that shrink the abnormal blood vessels that are a hallmark of the advanced stages of the disease. Read more

8 Signs of Sleep Apnea

Jodi Helmer wrote for the  AARP The Magazine that sleeping is anything but restful for people with sleep apnea — in fact, it poses serious health risks for more than 18 million Americans. That’s the number of people who doctors believe are living with sleep apnea, and many of them may be undiagnosed.

People with untreated sleep apnea are still tired even after a full night’s rest.

Sleep apnea causes repeated pauses in breathing throughout the night. The pauses, which can happen 100 or more times per hour, occur when your airway is blocked (often by the tongue) or too narrow to allow normal breathing.

While men are more likely to be diagnosed with sleep apnea, the rates for women increase after menopause when hormonal changes affect muscle tone, making the airway more likely to collapse during sleep.

In addition to disrupting your sleep, undiagnosed sleep apnea has been linked to high blood pressure, stroke, memory problems and diabetes.

Watch for these seven signs you may have sleep apnea.

1. Your partner complains about loud or chronic snoring

A spouse is often the first person to know something is wrong, according to Michael Twery, director of the National Center on Sleep Disorders Research in the National Heart, Lung and Blood Institute’s Division of Lung Disease at the National Institutes of Health. “Snoring is a milder form of airway obstruction; the sound comes from the tissue vibrating as air passes over” a narrowed airway, he explains. “If you’re snoring loudly, chronically and keeping your partner awake, it could be a sign of sleep apnea, and you should talk to your doctor.”

2. You gasp for air

In sleep apnea, it’s common for pauses in breathing to be followed by gasping, choking or snorting. “When the oxygen in your blood falls during breathing pauses, it signals your brain to wake up very briefly and draw a breath,” says Clete Kushida, medical director of the Stanford Sleep Medicine Center. “Frantically trying to draw a breath can make you start gasping, snorting or choking to try to get air.”

In severe cases, you may experience frenzied gasps for air every 15 to 30 seconds throughout the night. If your partner notices difficulty breathing during your sleep, or if your breathing is stopping altogether, “you may want to discuss your symptoms with a physician,” Twery says. Read more

99 Amazing Pre-Workout Snacks to Crush Your Next Workout

Danica @ Health Listed asked Healthy Lombard if we would like to share the following info. with our readers and we replied “YES!!”   However, we don’t really have room to post her entire article so here’s a  link to the list as well as some fantastic background data she shared .

99 Amazing Pre-Workout Snack Ideas

 

Danica also shared  that as a workout enthusiast, your main goal is to get your body in the absolute best shape possible.While hitting the gym and going for a run will obviously test your body’s strength and fitness level, the kind of food that you eat is equally important to the entire process.  In fact, we argue that it’s the most important.

Eating a healthy, well-balanced snack or meal before you start getting sweaty is one of the best ways to prep yourself for an intense workout.In this epic guide, Danica will show you 99 different recipes for pre-workout snacks that you can easily make no matter your skills in the kitchen. And … you can even filter the entire list by diet preference and workout type!​

Why Pre-Workout Nutrition is Important – Fitness freaks and body-builders everywhere always seem to put a great deal of focus on post-workout meals, but what you put into your body before you start working out deserves just as much attention. Filling your body with proper nutrition prior to working out will allow you to see considerable gains throughout your entire body, and this is something that’s absolutely necessary if your main goal is to build up your precious muscles. Additionally, eating a nutritious snack before even touching a dumbbell will give your body the energy it needs to keep moving in order to set a new PR.

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