What Your Urine Can Tell You

 

Your Urine and Your Health

You or your doctor may be able to tell some things about your health simply by looking at the color of your pee and how clear it is. But a urinalysis, a test of your urine, can tell a lot more. Your doctor can use it to diagnose or keep an eye on several health conditions.

Blood in Your Urine

Call your doctor right away if you see blood in your urine. It could be caused by something fairly harmless, like hard exercise or medication. Or it may be a sign of something more serious like kidney disease, an enlarged prostate, bladder cancer, or urinary tract infection and/or STD.

A Closer Look

Some foods and medicines can change the color of your pee. For example, beets can make it reddish or dark brown, asparagus can make it green, and carrots can turn it orange. Certain antacids can turn your pee a shade of blue, and some chemotherapy medicines can make it orange. Sometimes an unusual color can be a sign of a health problem. Talk to your doctor if your pee suddenly changes color and you’re not sure why.

A Closer Smell

Foods, vitamins, and medication can all change the way your pee smells. For example, asparagus causes an ammonia-like odor for some people. Your pee also may smell stronger if you don’t drink enough water or you take vitamin B-6 supplements. But some health conditions can do it, too. Diabetes, bladder infections, kidney infections, and liver failure can all change the way your pee smells. Talk to your doctor if there’s a sudden change and it doesn’t go away.

Urinary Tract Infection (UTI)

If you have one of these, your pee may be red or brownish or have spots of red in it. Or it might be green or cloudy and have a strong smell. UTIs usually happen because bacteria has gotten into your bladder or your urethra, the tube that carries pee out of your body. If you have burning when you urinate, your doctor can test a sample of your urine to find out if you have one. If you do, it can be treated with antibiotics.

Hyperglycemia

This is when you have too much sugar (glucose) in your blood. High levels of glucose also can show up in your urine. You can't tell by looking at it, but your doctor can check by testing a sample. It can be a sign of diabetes. Over time, diabetes  can lead to heart disease, stroke, kidney disease, blindness, and other problems.

Diabetes

If your doctor thinks you might have diabetes, they might test to see if you have things called ketones in your blood and urine. Your body makes these when it starts to break down fat for energy because it can’t use sugar for energy like it should. Ketones are elevated in diabetic ketoacidosis, which are a medical emergency.

Dehydration

If your pee looks dark and you’re not going as often as usual, that could mean you don’t have enough water in your body. You also might feel tired, nauseated, or groggy. Your doctor may test a sample of your urine to see how concentrated it is.

Pregnancy

A chemical strip from a drugstore pregnancy kit can test a woman’s urine for a hormone that will only be there if they’re pregnant (it's called human chorionic gonadotropin or hCG). The results are most likely to be accurate 5 to 10 days after a missed period.

Diabetic Kidney Disease

Foamy pee can mean you have more protein in your urine than normal. This is often the earliest sign of this disease, which is the leading cause of kidney failure. It damages your kidneys’ small blood vessels. That leads your body to hold on to more salt, water, and waste in your blood than it should. Your doctor can test your urine for a protein called albumin to find out if you have it.

Glomerulonephritis

Bloody or foamy urine can be a sign of this disease. It also can make your face or ankles swell and cause muscle cramps and itchy skin. It happens when the tiny filters in one of your kidneys get inflamed. That can make fluid and waste build up in your body and cause problems like high blood pressure or kidney failure. Glomerulonephritis can be brought on by several health issues, including an infection or an autoimmune disease.

Vasculitis

If this affects your kidneys, your pee may be tea-colored and you may have a fever and body aches. It happens when your own antibodies -- which your body makes to fight germs -- attack the small blood vessels in one of your organs instead. It may lead to blood and protein in your urine and can make your kidneys stop working.

Blockage

If you can’t go or you feel like you have to go often but don’t pee much when you do, that can mean something is keeping it from coming out. You may also see blood in your urine, or it might look cloudy. A blockage can be caused by an enlarged prostate, bladder cancer, urethral strictures (a form of blockage in the urine tube), or blood clots or kidney stones which have passed through the bladder, among other conditions.

Kidney Stones

If your doctor thinks you have kidney stones -- when certain minerals form tiny rocks that block the tubes you use to pee -- they’ll test your urine for infection, blood, calcium and a certain kind of acid. These tests can also help find problems with your small intestine, parathyroid glands, or kidneys.

Lupus

This disease happens when your immune system mistakenly attacks a certain part of your body. If it affects your kidneys (lupus nephritis), it can cause bloody or foamy urine. There are treatments, but there is no cure, and doctors aren’t sure what causes this condition that mostly affects women.

Liver or Gallbladder Problems

If your pee is very dark, something could be going on with one of these organs. Too much of certain drugs, like acetaminophen (Tylenol), can lead to problems. And cancer, a stone blocking the way to your gallbladder, viruses like hepatitis C, and other illness can, too. These issues can cause your body to make high levels of a yellow fluid called bilirubin that turns your pee very dark and make your skin and eyes turn yellow (this is called jaundice). This suggests a blockage of you normal excretion in your stool and can leak out of your liver and into your blood. Blood and urine tests can measure your level of bilirubin.

What to Know before Taking Herbal Supplements

 

Supplement Safety

It seems like these products should be harmless. After all, you use herbs all the time when you’re cooking. But some may not be safe, especially if you have certain medical conditions or take some medications. Talk with your doctor before taking any supplements.

St. John's Wort

This popular supplement is often taken for depression, anxiety, and sleep problems. But it can cause side effects like headache, nausea, dizziness, and dry mouth. And it may make you more likely to get sunburned. It also can cause problems if you take certain drugs -- from heart medicines to antidepressants, and even birth control pills. And it can make some chemotherapy less effective.

Kava

This is supposed to help with anxiety and insomnia. But it may cause liver damage, like hepatitis. So you shouldn't take it if you have liver or kidney problems. Kava also can be dangerous if you drink alcohol or take other drugs that make you sleepy.

Ginkgo

People often take this to try to improve their memory. Some believe ginkgo biloba also helps with circulation, mental function, and altitude sickness, among other health conditions. But it can thin your blood and cause bleeding. That's especially risky if you take blood-thinning drugs.

Arnica

Some people believe rubbing oil from this plant on their skin helps ease pain from bruising, as well as from swelling and aches. Others take the supplement to try to help with constipation. But eating the herb can raise your blood pressure and cause a fast heartbeat and shortness of breath. It can even damage your liver, or bring on a coma or death.

Ginger

People take this to try to ease nausea brought on by surgery, chemotherapy, or motion sickness. And sometimes it's used to treat arthritis or other joint pain. But ginger may cause problems with blood clotting, heart rhythms, blood pressure, and blood sugar levels. Check with your doctor before taking this if you are on blood thinners or have diabetes.

Goldenseal

This remedy, which has a long history among Native Americans, is used for constipation and colds, eye infections, and even cancer. But goldenseal can affect your heart’s rhythm, affect blood clotting,  and lower your blood pressure. You should check with your doctor first if you have blood clotting problems or are on blood pressure medicines.

Aloe

Rubbing this plant on a burn or wound may help it heal or feel better. But some people also take it by mouth, and that can cause an abnormal heart rhythm or kidney problems. It also may lower your blood sugar levels if you have diabetes.

Ephedra

Also known as ma huang, this herb has been used for thousands of years in China and India to treat coughs, headaches, and cold symptoms. More recently, it's been used to help people lose weight and get energy. But studies have found it may boost the chance of heart problems and strokes, and cause a rise in heart rate and blood pressure. Doctors also warn of possibly deadly interactions with many heart medicines. The FDA has banned ephedra as a dietary supplement, but it still can be found in some herbal teas.

Ginseng

Some people take this because they hope it will slow aging. Others take it for diabetes, to boost immunity, or to help with sex. But it may lead to a drop in blood sugar, so it can cause issues for people with diabetes. You also shouldn’t take it if you take blood thinners.

Black Cohosh

This supplement is often used for menopause symptoms like hot flashes and night sweats. Some women also try it to help with PMS. But it should be off limits for anyone with liver problems, because there’s a chance it can cause inflammation or failure. It should also be avoided by women with breast cancer until more is known about how it may affect them.

Garlic

Some people believe it helps with high blood pressure and can treat cold symptoms. Studies show it can lower your cholesterol a bit, too. It’s safe for most people, but garlic can thin your blood. That can increase your risk of bleeding if you take blood-thinning medications for heart problems.

Licorice Root

Some people use this to treat coughs, stomach ulcers, bronchitis, infections, and sore throat. But it can raise your blood pressure and cause issues with heart rhythms, so check with your doctor first if you have heart problems. Excessive amounts also can cause problems for people with kidney disease.

Stinging Nettle

This is thought to help with allergies and arthritis, kidney and bladder stones, and urinary tract infections. Some people use it on their scalps to fight dandruff. But nettle can make your body hold on to water, so you shouldn't take it if you retain fluid because of heart or kidney problems or if you take diuretics.

Feverfew

This supplement is most commonly taken to try to prevent migraines. Some people also take it for arthritis and allergies. Feverfew, however, may cause a problem with blood clotting, so it may cause issues for people with heart disease or blood disorders.

What to Know about Scrotal Masses

By Jeffrey Weishaupt

Medically Reviewed by Poonam Sachdev on October 28, 2021

The scrotum is a bag of skin behind the penis, containing testicles and other structures responsible for storing, producing, and transporting male sex hormones and sperm. A scrotal mass may contain fluids, abnormal tissue, or regular scrotal contents that have become hardened or inflamed.

Scrotal masses are also called epididymal cysts or epididymal masses when they are painless, noncancerous, and filled with fluid.

Scrotal masses can be cancerous. They are more likely to be caused by less serious conditions affecting the testicles and male sexual health.

Regular self-examination is important to recognize cysts quickly and get treatment. While these masses are usually harmless, they could cause damage to your testicles.

If you are young, a scrotal cyst could cause delayed development during puberty and infertility later in life.

What Are The Causes of Scrotal Masses?

Scrotal or epididymal masses are caused by:

Testicular Cancer. A non-tender mass could be due to a tumor in the testicles that contains abnormal tissue. Some people may have swelling and pain in the scrotal mass. Otherwise, testicular tumors are generally painless.

Epididymitis. Any illness with the suffix "itis" indicates inflammation. In this case, the title refers to the inflammation of the epididymis, the structure behind the testicle containing and transporting sperm.

Spermatocele. This is commonly called an epididymal mass or cyst. These masses are typically filled with fluid and are noncancerous and painless. You will find them above your testicles.

Hydrocele. The sacs surrounding each of your testicles have many layers. Sometimes, fluid may fill between these layers, creating a lump on the testicle. Additionally, hydrocele can form in infants because of the improper sealing of an opening between the scrotum and the abdomen during development in the womb. A hydrocele forms in adults due to infection, injury, or irregular absorption and production of scrotal fluid.

Varicocele. Varicoceles usually form on the left side of the scrotum. This condition occurs when the scrotal veins carrying blood from the testicles to the scrotum are enlarged. Varicocele can lead to infertility.

Testicular Torsion. This happens when the spermatic cord, a tube carrying semen to the penis, twists. Testicular torsion is quite painful, as it cuts off the testicle's blood supply. If you do not get quick attention from your doctor, the testicle could lose its function.

What Are the Symptoms of a Scrotal Mass?

Scrotal (epididymal) mass symptoms differ among people. They include:

An unusual lump near the testicles

Pain in the lower back, abdomen, and groin

Heaviness or dull aching pain in the scrotum

Sudden pain

Swelling in the area

Vomiting or nausea

Redness in the scrotum

Swollen, tender, or hard testicles

If the scrotal mass is due to an infection, symptoms may include blood or pus in the urine and fever. You may also urinate more often.

If you are young, a scrotal cyst that affects your testicular health seriously could cause delayed development during puberty and infertility.

How Are Scrotal Masses Diagnosed?

When you go to a doctor with a lump on your testicle, they will first ask you about your medical history. Then, they will use the following tests to identify the cause of the epididymal mass:

Blood or urine test: These tests show if you have an infection. They may also show signs of severe conditions like cancer.

Physical exam: The doctor will touch the mass and feel its contents and hardness to identify what it may contain.

Transillumination. This is a procedure in which a bright light is shone on your testicle. The doctor uses this to see the size and location of the mass.

Imaging: A doctor can use ultrasound to check the lump's location and rule out certain conditions, like cancer or a hernia.

What Is the Treatment for a Scrotal Mass?

Treatment depends on the cause of the scrotal mass. In some cases, you may not need much treatment. Here are some common treatments for scrotal masses:

Antibiotics and other medications to treat infections

Surgery to drain or remove a scrotal mass

Testicle removal through surgery, in the case of testicular cancer

If the mass is due to a hernia, the doctor will push the protruding section back into its place.

Should I See a Doctor if I Feel a Mass in My Testicles?

If the lump has suddenly appeared on your testicle, or a lump that has been there becomes painful, you should see your doctor immediately. Treatment may prevent permanent testicular damage.

To be on the safe side, though, it is best to get every scrotal mass checked by your doctor, even if there is no pain or swelling.

Source: © 2020 WebMD, LLC.

 

Ways to Eat Healthy without Having to Cook

 

Precooked Whole Grains

Whole grains like brown rice and quinoa amp up your fiber intake and lower your risk for heart disease, colon cancer, and type 2 diabetes. But you don’t have to wait out the long cook time to enjoy their perks. You can find precooked grains in the frozen food case or in ready-to-microwave bowls or pouches -- just look out for added sodium. Serve as a tasty side or mix with veggies or precooked meat for a complete meal.

Frozen Veggies

Frozen produce, like green beans, have the same nutrients as fresh and sometimes retain them even better. No shelling, shucking, or soaking required -- just heat them on the stove or in the microwave. Plus, they don’t pack the sodium that most canned items do. Use them in salads, add to canned soups, or serve with microwaved brown rice.

Precooked Chicken Strips

Especially if you’re cooking for one or two, precooked chicken strips are more handy than a whole fryer or even frozen cutlets. Balance their higher sodium count with the rest of your meal. Lay them on a salad or next to a whole-grain side and veggies. And stick with the lean grilled types -- breaded strips will bring more fat, sodium, and other additives.

That's a Wrap

Easy-to-slice produce like tomatoes and cucumbers make it a cinch to bulk up a yummy wrap for lunch. Mash low-sodium canned chickpeas and stuff in veggies and sprouts too, if you like. Flatbreads such as lavash make great wraps. Hold it all together with hummus or reduced-fat mayo. 

Deli Chicken

A savory rotisserie chicken can be a great buy that makes more than one no-cook meal. Be aware that not all chicks are equal, though. Delis often inject their chickens with sugar, sodium, and other additives that make the birds stay moist and look better longer. Look for USDA-certified organic chickens with low sodium. If there’s no label, ask the store manager.

Lower-Sodium Soups

Even some “healthy” soups have a lot of salt -- that’s what makes them the shelf staples they are. But there are plenty that boast less sodium these days. You can also make canned soup heartier and bump up the health factor with a handful of veggies from your fridge, leftover brown rice, or chopped rotisserie chicken. Garnish with shaved Parmesan cheese for an extra flavor punch.

Canned Salmon

Tuna fish is always a handy go-to, but did you know most salmon in pouches and cans is wild-caught? This makes it lower in calories and saturated fat than the farmed kind. Spoon it onto a salad or dress it up with frozen veggies and pesto for a filling meal.

Ready-to-Eat Boiled Eggs

It doesn’t take long to boil an egg. But sometimes you just want something to eat right now. Cue prepackaged hard-boiled eggs. They still boast protein, low saturated fat, antioxidants and minerals like copper, zinc, and iron. Slice them onto your salad or toast, into a breakfast bowl, or munch as is. 

Keep a Crudités Tray Handy

Serve raw veggies -- crudités if you’re feeling fancy -- as an appetizer. Think celery, carrot sticks, sliced cucumber, cherry tomatoes. Add your own spin with romaine lettuce, bell peppers, pickles, fruit, whatever you like. Round out your tray with store-bought hummus, salsa, or a savory yogurt dip.

Dress Up an Apple

Apples are yummy whole, but so many things pair well with them.

1. Dip wedges in nut butter, such as cashew, sunflower, almond, or peanut, or munch with bites of cheese for a filling treat.

2. Chop apples and dates into quick-cooking oatmeal. Mix in seeds like chia or hemp. Add a dash of your fave spice.

3. Make a raw apple or pear dish. Slice, add nuts and dried fruits, a sprinkle of oats, a squeeze of lemon, and a dash of cinnamon.

Bean Salad

Pop open a few cans of beans -- green, cannellini, garbanzo, and kidney are top choices -- to make a complete meal. For a twist, stir in chopped veggies and avocados. Drizzle on your fave dressing. Or make your salad into a wrap with large leafy collard greens.

Trim Takeout

It’s the ultimate no-cook food: takeout (or delivery). And it’s pretty simple to decide what’s healthy to take in. Many restaurants help out with special “healthy” symbols on their menus. But good rules of thumb include ordering skinless, lean meat cooked almost any way but fried; whole-grain bread or pasta; a baked potato or salad instead of a fatty side. Skip the fried and “loaded” appetizers and the calorie-laden desserts.

Prepared Meal Services

Lots of services ship healthy precooked meals to most locations. When you consider what you may waste in cooking and storage, they might fit your budget better than you think. Choose from budget, gourmet, plant-based, low-calorie or low-carb, breakfasts, and even dishes for special dietary needs. Many companies offer both à la carte or subscription plan options. Some ship 100% fresh. Most meals range from about $8.50 to $18.

Surprises Uses for Your Microwave

 

Dry Herbs

You can turn fresh herbs into dried seasonings for food. Place leaves in a single layer between two paper towels, and heat on high for 1 minute per cup. This method works best on parsley, basil, and celery leaves.

Toast Nuts

Spread them in a single layer on a microwave-safe dish, then add oil or butter -- about half a teaspoon for every cup of nuts or seeds -- and heat them on high in your microwave for about a minute. Check to make sure they’re done, adding time in small amounts as needed until they’re lightly brown and have that nice smell.

Bake Apples

For a speedier soft apple, peel and core it, and either leave it whole or cut it into pieces. Fill or cover with a tablespoon of butter and any spices or seasonings you prefer, like cinnamon. Cover it with wax paper and heat on high for 2½ to 3 minutes. Make sure to let it sit for a bit before eating.

Bake Potatoes

Microwaves can give you fluffy baked potatoes in a fraction of the time your oven can. First, scrub your potatoes and prick several holes in them with a fork. That’ll give steam a way to escape. Cook one potato for 7 to 8 minutes, two for 10 to 12, and four for 14 to 18, or until soft. Don’t forget to flip your potatoes halfway through.

Scramble Eggs

Want a hot breakfast, but short on time? Microwave your eggs. Crack one egg into a microwave-safe bowl or mug you’ve coated with nonstick spray. Mix in a tablespoon of milk or water, and cook on high for 30-45 seconds. Stir, then let it sit for 2-3 minutes.

Steam Veggies

Arrange fresh vegetables in a microwave-safe dish. Add 2 or 3 tablespoons of water and cover with a lid or plastic wrap. (Make sure to leave space for the steam to escape.) Microwave your vegetables on high for 3 to 7 minutes (depending on the vegetable) or until soft.

Cook Homemade Chicken Soup

Combine diced vegetables, canned beans, canned chunked chicken, and broth in a microwave-safe bowl. Cover it with plastic wrap. Cook times will vary but are usually between 15 and 30 minutes. Make sure to stir your soup several times during the heating process to make sure every bite is heated through.

Sanitize Sponges

All it takes is 1 minute on high in the microwave to kill bacteria on your kitchen sponges. Wet them first so they don’t catch fire, and also check to it doesn't have a metallic scrub pad. If yours does, put it in the dishwasher instead.

Microwave Tips

Check for the “microwave safe” label on containers before heating food in them. Avoid foam containers, and never heat metal. Chemicals in plastic wraps may seep into your food if you cook in them. For even cooking, pick a round container over square, and cut food into equal-sized pieces when possible.

Cancer Risk?

There’s no proof microwaves cause cancer. They cook your food by making the water molecules inside vibrate and give off heat. Your food isn’t radioactive after you microwave it, and properly working microwaves don’t give off enough radiation to put you at risk of cancer, either.

Sexual Problems in Women

 

By Kathleen Fordyce

Sexual dysfunction is a common problem among women. Almost half of all women have persistent problems with sex, such as little or no sex drive, trouble reaching an orgasm, or pain during intercourse.

Satisfying sex involves your body, mind, health, beliefs, and your feelings toward your partner, among other factors. Here are some possible causes behind problems in your sex life.

Medical or Physical Conditions

Heart disease, diabetes, thyroid disease, nerve conditions such as multiple sclerosis, and even simple fatigue can make sex uncomfortable or painful. They can make it hard for you to get aroused or climax during sex.

Scarring from surgery or radiation treatment in your vaginal opening or in other parts of your genital area also can change your sexual experience. So can infections such as genital herpes.

Other possible causes include hormonal imbalance or physical changes related to:

Pregnancy (you may have sex less often or find it uncomfortable, especially during the third trimester)

Childbirth (your genitals may be less sensitive, you may have had a difficult delivery)

Breastfeeding (low estrogen levels may lead to vaginal dryness, you may lack energy for sex)

Menopause (vaginal dryness, lack of libido)

Mental and Emotional Issues

The right mood and a healthy, respectful connection with your partner play an important role in sexual intimacy. But there may be factors that leave you feeling self-conscious, fearful, or uninterested. Reasons may include:

Depression

Anxiety

Stress

Past sexual abuse

Low self-esteem

Medications, Drugs, and Alcohol

Drinking can make orgasm longer to achieve or feel less intense. Tobacco smoking and long-term use of heroin and other illegal drugs also can lead to sexual problems.

Some medications can make sex less pleasurable, dampen sex drive, or cause vaginal discomfort. Types of medications include:

High blood pressure drugs

Antidepressants

Anti-psychotic medications

Epilepsy drugs

Certain cancer drugs

Medication for urinary tract infection

Steroids

Treatments and Other Help

See your doctor right away if you suddenly have pain or unusual symptoms during sex, like a headache, or if you think you’ve been exposed to a sexually transmitted disease.

For other kinds of sexual dysfunction, a range of therapies can help. Your doctor will ask about your symptoms, check your health, order blood screens or other tests, and rule out other possible causes.

Suggested

Medical treatments may include:

Drugs to raise low libido (desire for sex)

Kegel exercises to strengthen pelvic muscles to help achieve better orgasm

Anti-inflammatory drugs to take before intercourse to lower pain

Other advice to improve your intimate experience may include:

More open communication between you and your partner,

Making time for sex

Improving intimacy with your partner

Healthy habits, such as minimizing alcohol, getting exercise and eating a healthy diet

Therapy or counseling to help you manage stress or anxiety, or work through feelings of fear or shame in regards to sex

Vaginal lubricant for dryness or lessen pain during sex

Vibrators and other tools to enhance arousal

Techniques on how to reduce distractions and be more present during sex

Sources:  © 2021 WebMD, LLC.

Salmonella Outbreak of Unknown Origin Reported in 25 States

 

By Ralph Ellis

The U.S. Centers for Disease Control and Prevention says it has not determined the cause of a salmonella outbreak that has infected 127 people in 25 states.

The outbreak has grown quickly since the first report of Salmonella Oranienburg infection on Aug. 3. The CDC had gathered reports of 20 cases on Sept. 2, but by Sept. 15 the number had grown to 127, the CDC said in a notice published Friday.

No deaths have been reported, but at least 18 people have been hospitalized, the CDC said.

Health authorities haven’t figured out what caused the outbreak.

Salmonella is the is the type of bacteria that’s the most frequently reported cause of food-related illness in the United States. Salmonella infections are very common, and most people get well on their own at home within 4 to 7 days.

“State and local public health officials are interviewing people about the foods they ate in the week before they got sick,” the CDC said. “The CDC is analyzing the data and has not identified a specific food item as a potential source of this outbreak.”

However, health authorities have identified groups of people called “sub-clusters” who don’t know each other but ate at the same restaurant and got sick, the CDC said.

“Investigating these sub-clusters can sometimes help identify a food item eaten by all of the sick people that could be the source of the outbreak,” the CDC said.

There have probably been even more infections than reported because some people recover from illness without medical care and aren't tested for salmonella, the CDC said.

Texas has reported 45 cases, the most of any state, followed by Minnesota with 13. Other states reporting cases include Massachusetts, Illinois, New York, New Jersey, Pennsylvania, Connecticut, California, Maryland, Virginia, Delaware, Kansas, New Mexico, North and South Dakota, Iowa, Missouri, Arkansas, Michigan, North and South Carolina, Nebraska, Utah, and Oklahoma.

The sickened people are 1 to 82 years old with a median age of 33. Fifty-nine percent are female.

Most people recover from salmonella in four to seven days, the CDC said. Symptoms include diarrhea, vomiting, fever, stomach cramps, and dehydration.

Planning a "Drinksgiving" Your Genes May Drive Your Hangover

 

By Margaret Etudo

Nov. 11, 2021 -- Blackout Wednesday, the unfortunate nickname for Thanksgiving eve, is the busiest bar night of the year. With college students home for the holidays and distant friends and family coming together for a long weekend, the appeal of socializing sometimes overpowers the nightmares of a hangover, especially when you sleep it off with midday turkey-induced naps.

But when the consequences set in, many curse themselves and the splitting headaches they acquired. Well, there is a reason why you experience hangovers, and it’s not far from science and genetics.

In fact, “about 50% of the differences between people and how they get hangovers is driven by genetics,” says Puya Yazdi, MD, chief science officer of SelfDecode, a company that uses DNA and lab tests to offer personalized health care recommendations.

The Science and Genetics Behind Hangovers

“Hangovers are more complex than you may think. Genetics can have an impact on how you experience a hangover, and so can many other factors,” says Serena Poon, a certified nutritionist and reiki master in Los Angeles.

Thanks to these variations in genes, some people just deal with alcohol better and have less severe hangovers than others.

In fact, “a genetic variation that affects the way alcohol is metabolized may make some people have less severe hangovers than others,” says Grace Yoon, an herbalist in New York City and South Korea.

Yoon, founder of Qi Alchemy, an herb and Eastern medicine marketplace, says, “drinking on an empty stomach, mixing alcohol with other drugs, and not sleeping well after drinking” could also increase your chances of getting a horrible hangover.

There are a few genes that are responsible for how people experience hangovers: CYP2E1, ADH1B, and ALDH2.

The CYP2E1 gene codes for the enzyme that breaks down alcohol compounds. When there is a slight change in its structure, people clear alcohol out of their systems faster.

Variants in the ADH1B gene make the enzyme work faster. Generally this gene encodes part of the ADH enzyme, which breaks down alcohol in the liver.

ALDH2 normally encodes part of the ALDH enzyme, which helps clear things out of your system. Variants make the enzyme less effective, causing toxins to remain in your system longer.

Interestingly, some people are allergic to alcohol because they don’t have the genes to digest it.

“Some Asians have genetic variants that impairs their ability to break down alcohol. Sometimes they display extreme reactions like flushing, vomiting, and an exhilarated heartbeat, just after a few drinks,” Yazdi says.

Besides these changes in genes, your inflammatory response can affect your hangover. “The more you drink alcohol, the more severe these inflammatory responses are and the worse your hangover symptoms,” he says.

The Darker the Drink, the Worse the Hangover

“Science figured out that this old wives' tale, ‘the darker the drink, the worse the hangover,’ turned out to be true,” says Yazdi.

“These darker drinks contain a substance called congeners, which gives alcohol its flavor. This is why people say light drinks like vodka and gin are flavorless while brandy and whiskey have more flavor.”

“Darker liquors, such as rum and whiskey, contain more congeners than lighter liquors. When your body metabolizes these congeners, the process can create toxic substances that can increase the severity of your hangover,” says Poon.

Some examples of these congeners include “methanol and tannins, which are chemicals from the fermentation process that gives alcoholic drinks their distinctive flavor. These darker drinks contain higher concentrations of congeners, which will definitely cause more severe hangovers,” says Yoon.

What Your Age Has to Do With Hangovers

“Although we all feel as we get older, hangovers get worse, scientifically, it may not be true,” says Yazdi. “What happens is your tolerance for alcohol may have reduced because you don’t consume alcohol as much as you did when you were much younger.”

Basically, you have more energy and stamina when you’re younger than when you get older, which also includes the vibe to take alcohol.

Also, Yoon points out, “your liver may become slower to metabolize alcohol as you age, prolonging the effects of a hangover.”

However, a study that Poon quotes says that as you get older, your pain sensitivity decreases, hence you may not feel the effects of hangovers compared to your younger self.

Home Remedies and How to Avoid Hangovers

“The best way to avoid a hangover is to moderate alcohol consumption and hydrate as much as possible while you’re drinking. Avoid sugary drinks as they can disrupt your blood sugar and may decrease the amount of sleep you get,” says Poon.

Hangover Helpers

Think hair of the dog will lessen a hangover? Think again. You may not be able to undo all the damage, but these tips may help safely ease the effects of one too many cocktails.

“Experts usually recommend switching to water 3 to 4 hours before going to bed to allow for restful sleep. Your body heals while you sleep, and it can use extra rest while it is working to process and eliminate alcohol from your system.”

Yoon advises us to use red ginseng to reduce inflammation when you drink alcohol.

“Red ginseng has beneficial antioxidant and anti-inflammatory properties," she says. "In Korea, red ginseng has been used as a traditional medicinal plant for reducing inflammation, which helps with hangovers.”

Alcohol dehydrates your body and can cause low blood sugar levels.

Yoon says that “red ginseng extract in particular has short-term effects on ethanol metabolism and helps to reduce blood ethanol concentration, inhibiting inflammation and increasing antioxidant capacity in cells. It also helps improve blood sugar levels.”

In cases where you don’t want to drink alcohol at all, Yoon advises people try an alternative fermented tea drink called kombucha, which has very low alcohol content and beneficial probiotics.

WebMD Health News

Sources

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Myths and Facts about Shingles

 

What Is Shingles?

When you have chickenpox, the virus that caused it sticks around, even after you get better. Later on, that virus can trigger another infection called shingles, which is known for a painful rash with blisters.

Myth: Only Older People Get Shingles

While the infection is more common in people over 50, anyone who’s had chickenpox can get it, even children. Younger people are more likely to have it if their immune systems are weak because of certain medicines or illnesses like cancer or HIV.

Myth: Shingles Is Rare

About a third of all Americans will get it in their lifetimes. That’s 1 million per year. Half of people who reach age 85 will have had shingles at some point

Myth: It’s Not Contagious

The open blisters of the rash can’t pass on shingles, but they can spread the chickenpox virus to someone who’s never had it. And that can lead to a later shingles outbreak.

Myth: Chickenpox Is the Same Thing

They’re caused by the same virus, but shingles and chickenpox are not the same illness. Chickenpox brings on hundreds of itchy blisters that heal in 5 to 7 days, usually in children. A shingles rash can last about a month.

Myth: It’s Gone in a Few Days

About 40% of people who get shingles feel a burning, shooting pain for months or years after the rash is gone. It’s called postherpetic neuralgia, or PHN. Your doctor can help you manage it with medication and other treatment.

Myth: You Can’t Treat It

If you take an antiviral medicine (acyclovir, famciclovir, valacyclovir) in the first 3 days after the rash  appears, that may ease the pain and help you get rid of it sooner. The earlier you start, the better it works. Prescription and over-the-counter pain relievers, corticosteroids, and nerve block treatments might also help.

Myth: You Can’t Get It More Than Once

It doesn’t happen often, but it’s possible. New bouts usually show up on different parts of your body. A shingles vaccine could lower your chances of a second infection, even if you get the shot after you’ve already had shingles.

Myth: The Rash Is the Biggest Problem

Aside from nerve pain caused by PHN, your skin can get infected, and you might have scarring, headache, fever, stomachache, or muscle weakness. Talk to your doctor as soon as you notice symptoms  so you can get treatment.

Fact: A Vaccine Can Help Prevent It

It doesn’t guarantee you won’t get shingles, but a vaccine can lower your chances by more than 90%. And if you do get the condition, it might not affect you as much. The CDC recommends that healthy adults 50 or older get two doses of the vaccine Shingrix, 2 to 6 months apart, unless they currently have shingles, are pregnant, or a test shows they have immunity. You likely have been exposed to chickenpox even if you didn’t develop blisters, so you should get the vaccine even if you don't remember being ill.

Fact: Stress Can Trigger Shingles

Stress can weaken your immune system and make you more likely to have an outbreak. Or it may simply run you down until you get a cold or some other illness that triggers one. And once you have shingles, stress can make the pain worse.

Fact: It Can Cause Vision Loss

If shingles makes your eye or eyelid red, swollen, or painful -- sometimes called ocular shingles -- it can be serious. Get medical help as soon as possible because it could lead to glaucoma, scarring, or even blindness. Blisters on the tip of your nose can be an early warning sign.

Fact: The Rash Can Get Infected

If blister pain and redness don’t get better -- or get worse -- over a couple of weeks, you could have a bacterial skin infection. See your doctor right away. It can make you heal more slowly and scar your skin.

Fact: Shingles Can Hurt Your Brain

It doesn’t happen often, but shingles around your eyes, ears, forehead, or nose can sometimes lead to brain swelling, paralyze part of your face, or affect your hearing and balance. In rare cases, an infection in these areas can lead to a stroke or meningitis (when tissues around your brain and spinal cord get infected and inflamed).

How to Listen to Your Body

 

Red Flags?

Your body will often let you know if something suddenly goes drastically wrong. If something feels really off -- like changes in being able to see, talk, walk, think clearly, or communicate, or having chest pain or shortness of breath -- call 911. Don’t wait to see if you feel better. If it’s a stroke or heart attack, you need medical care right away.

Do You Need A Rest Day?

You don’t feel up to your regular workout. Should you pass? Tune in. Do you feel sore and worn out? Then you may need a lighter day. Or are you feeling tempted by your favorite show and your couch? How often you need rest depends on how hard you work out and what you do, and how you feel. If you’re not in pain, some movement is usually a good idea. A certified personal trainer can give you a training schedule that builds in recovery.

Is It Aging?

Some pain from wear and tear on your body is natural as you get older. Or you may notice that you’re not as flexible or strong as you used to be. The cushion at your joints and between the bones of your spine can start to break down. That could hurt and limit your movement. It helps to stay active, but when the pain doesn’t go away, your doctor might suggest a specialized “rehab” exercise routine to manage it.

Your Heart Rate Feels Off

You may feel lightheaded or dizzy with a racing, fluttering, or slowed pulse. If it lasts more than a few minutes or happens often, it might be from an illness or heart rhythm problem. Serious chest pain or trouble walking or speaking could mean a heart attack or stroke: Get to a hospital. An easy workout that suddenly seems hard and raises your pulse longer than usual may mean you’re overdoing it. Talk to a doctor about your symptoms.

Burned Out?

If you’re under stress that doesn’t let up, it can really get to you. You might notice that you’ve got less energy, headaches, an upset stomach, or other symptoms. Little things that you used to be able to shake off now bother you. These may be signs that you need to step up your stress management. What helps: exercise, positive relationships, meditation, smiling and laughing, and taking breaks from whatever causes you stress.

Mood Matters

Everyone has times when they feel down or anxious. But if you have depression or anxiety, those conditions can affect you physically as well as emotionally. You might notice that you cry a lot, isolate yourself, avoid doing things you normally love, have tense muscles, find it hard to concentrate, and sleep or eat more (or less) than normal. These are cues to talk to your doctor or a therapist to get help.

Appetite Changes

If you find that you eat a lot more, or a lot less, than usual, your body may be telling you that something isn’t quite right. It might be that you’re stressed out and are eating for emotional reasons. Or you might be depressed, and that’s dimmed your appetite. Some conditions, and even getting older, can also affect your appetite. It helps to be active and to favor flavorful, healthy food. If that doesn’t help, let your doctor know.

Injured or Just Sore?

A good gym session might make you mildly sore. But muscle pain that lasts several days could mean you overdid it -- too much, too soon, or too hard -- and have an injury. It’s best to wait until you’re back to normal to exercise again. So to stay healthy and keep to your routine, keep your intensity low and ramp up slowly.

Put on the Brakes

When you’re working out and your body screams “Stop!” listen. You may have broken a bone or torn a muscle or ligament. Try RICE:

• Rest: Lie down and keep your weight off

• Ice: 20 minutes at a time

• Compression: Use a bandage for support

• Elevation: Raise the hurt area (above your nose if you can)

Go to an ER or clinic if the pain is intense, it worsens, or you also have fever and chills. Call your doctor if it still hurts after 2 weeks.

Sleep Problems

Do you often toss and turn at night? Your body may be saying you need more sleep. First, try simple things, like going to bed and getting up at the same time every day, sleeping at least 7 hours a night. Keep your bedroom cool, and don't watch TV or check your phone after bedtime. Being active during the day also helps. Avoid big meals and caffeine too close to bedtime. If that’s not enough, ask your doctor what the problem might be.

Pain That Doesn’t Quit

Are you noticing twinges and aches that happen over and over again? Don’t try to cover them up with medication or just “work through” them. You want to stop a minor ache from turning into a major problem that won’t go away. A doctor can help you pinpoint the source of the problem and treat it. You might need physical therapy so you start to feel it better.

A New Lump

Whether you’re a woman with a lump in their breast or a young man with a testicular lump, these are good things to get a doctor to check. You really can’t tell what they are, just based on how they feel. They aren’t always cancer, but it’s important to find out about new lumps for sure, and as soon as possible, in case you need treatment.

A Bad Reaction

Maybe you think you’re starting to get allergies to pollen, or that your gut can’t handle lactose or gluten. Or you notice that your skin is itchy and dry all of a sudden. These are things that are easy to jump to conclusions about. But it’s a good idea to see a doctor to find out if you really do have an allergy or if something else is causing your symptoms. That way, you’ll know what you need to avoid and how to treat your triggers.

Trust Yourself

You know yourself inside and out: how you feel on a good day, what feels “off,” when you’re sick, when you’re rested. It can all show up in your body, from a clenched jaw from stress, to a sore calf muscle after hiking all weekend, to something serious. Sometimes it’s hard to tell on your own, so never hesitate to ask your doctor, who’s there to help.

What Helps Your Doc

When you go to your doctor to find out what’s causing the problems you’ve noticed, there are a few things that will help. Bring a list of your symptoms, when they started, what seems to help, what makes them worse, and how you tried to fix the problem. Tell your doctor about all the things you take, including vitamins, herbal products, over-the-counter medicines, and prescriptions. And bring a list of questions that are on your mind.

How to Handle Pandemic Weight Gain

 

By Sally Kuzemchak, MS, RDRegistered dietitian September 13, 2021

At the doctor’s office recently, the nurse weighed me and said, “That’s 5 pounds heavier than last time you were here.”

I was taken aback -- not by the news, but that she’d actually made the comment.

“Well, the pandemic happened,” I said. “I baked a lot this past year. And I guess I ate a lot too.”

We both ended up chuckling about it. (Mine was nervous chuckling.) But I couldn’t help but wonder how many other patients were on the receiving end of that kind of comment -- and how many didn’t feel like laughing about it.

Last year, I urged you to not stress about lockdown weight gain. At the time, many of us thought we were in a short-term crisis, something that would alter our routines temporarily.

But as we head into another fall and winter that are feeling a lot like last year, you may feel like your body, habits, and physical and mental health have never fully returned to what they were before COVID. And that might feel frustrating. Here’s some advice:

Make small adjustments. Some people have used this time to start new exercise regimens or overhaul their eating. If that’s you, great. But for most of us, extreme changes will only add more stress in an already stressful time. Instead, make tinier, less painful changes that will still make a difference. For me, I scaled back my near-daily baking habit to weekends only and incorporated a couple lighter dinners each week to replace some of the heavier comfort food we were leaning on.

Find movement you enjoy. Movement is more important now than ever. I traded in boot camp workouts for Jazzercise and discovered that incorporating dance into my workouts made all the difference. Going to classes in person and virtually all through last year was vital for my physical and mental health. Walks with friends -- either in person or on video messaging apps -- were also a lifeline for me.

Plan ahead. As we’re moving into fall and winter, think back at where you struggled the most last year. Do you need to make some healthy meals for the freezer, stock up on hand weights in case your gym closes, or book a future appointment with a dietitian or therapist?

Give yourself some grace. Even though we’ve had to adjust to these circumstances as a bizarre “new normal,” there’s nothing normal about it. We’re all still living through a crisis, with stressful news that changes rapidly. Recognize this, give yourself credit for surviving this, and practice self-compassion. And if asking not to be weighed at the doctor’s office would help, you have the right to do that too!

Health Uses for Hydrogen Peroxide

 

Cleaning Cuts

Pour it on a wound and watch the serious bubble action! It kills germs, but soap and warm water do the same job much more gently. Hydrogen peroxide may irritate the delicate tissue around cuts or sores and make you take longer to heal. Still, it might be a good thing to stash it in your first aid kit in case you’re not near clean water.

Earwax

Your doctor can tell for sure if your ear’s clogged with it. They may flush it or scoop it out with a special tool. At home, you may soften the wax with a few drops of hydrogen peroxide or baby oil from an eyedropper. Rinse gently after a day or two with warm water from a rubber ball syringe. Then tilt your head until all water drains and towel dry the outside of your ear. If this doesn't work, call your doctor for advice.

Swollen Gums

This may happen if you don’t brush and floss enough or if your mouth or gums get hit. It might help to treat it with a rinse of one part hydrogen peroxide (3%) and two parts water. Swish it for 30 seconds and then spit. Saltwater is another option. Call your doctor if your sore gums stick around for more than about 7 days.

Canker Sores

Over-the-counter rinses with hydrogen peroxide (Orajel, Peroxyl) may ease pain and speed healing of these roundish, light colored sores in your mouth. They’re not contagious, but they may hurt a lot. It’s not clear what causes them. Even without treatment, they usually go away in a week or so.

Whiten Teeth

You can whiten your teeth with drugstore products that have hydrogen peroxide. Your dentist can treat you with a stronger version at the clinic. But take care: Too much could damage your teeth and the delicate surrounding gum tissue. Even normal use can turn your teeth oversensitive and cause other problems. It’s best to talk to your dentist about how to whiten your teeth safely and how often to do it.

Hair Dye

Hydrogen peroxide can help bleach or color your hair, too. Just be sure to follow instructions on the product for use and safety. It’s important to take care because at higher concentrations it can burn your scalp and skin. Plus overuse of dyes can turn your strands dry and brittle so that they start to look thinner.

Acne

Hydrogen peroxide is an ingredient in a number of ointments and mixtures to zap pimples. And they seem to work just as well as benzoyl peroxide, the mainstay acne treatments. But the chemical can be harsh, especially if you have scars, cuts, or sores on your face. Talk to your doctor before you use it in any form on your skin.

Disinfectant

Hospitals use it because it’s especially good at killing a parasite called cryptosporidiosis (crypto) that spreads in human poop. Even bleach can’t seem to easily get rid of these stubborn pathogens. Hydrogen peroxide may also work against the norovirus, which is both hard to kill and very contagious. More research is needed to know how well it works as a decontaminant.

Seborrheic Keratoses

These harmless skin growths tend to come on after middle age and can look like warts. These “barnacles of aging” often pop up on the chest, neck, and back. A new hydrogen peroxide-based medicine seems to get rid of them. Talk to your doctor about a prescription.

Cancer

Some people claim hydrogen peroxide helps fight cancer and other illnesses. There’s zero proof for this, but lots to suggest it can make you very sick if you drink it, inhale too much of its gases, or otherwise misuse it. Ask your doctor about any alternative treatments before you start.

Guide to Multiple Sclerosis

 

What Is Multiple Sclerosis (MS)?

MS is a chronic disease that damages the nerves in the spinal cord and brain, as well as the optic nerves. Sclerosis means scarring, and people with MS develop multiple areas of scar tissue in response to the nerve damage. Depending on where the damage occurs, symptoms may include problems with muscle control, balance, vision, or speech.

MS Symptoms: Weakness or Numbness

Nerve damage can cause: 

• Weakness in an arm or leg

• Numbness

• Loss of balance

• Muscle spasms

These symptoms may lead to frequent tripping or difficulty walking.

MS Symptoms: Vision Problems

More than half of people with MS experience a vision problem called optic neuritis. This inflammation of the optic nerve may cause blurred vision, loss of color vision, eye pain, or blindness, usually in one eye. The problem is usually temporary and tends to improve within a few weeks. In many cases, vision problems are the first sign of MS.

MS Symptoms: Speech Problems

Although less common than vision problems, some people with MS develop slurred speech. This happens when MS damages the nerves that carry speech signals from the brain. Some people also have trouble swallowing.

Other MS Symptoms

MS can take a toll on mental sharpness. Some people may find it takes longer to solve problems. Others may have mild memory loss or trouble concentrating. Most people with MS also experience some loss of bladder control, because signals between the brain and bladder are interrupted. Finally, fatigue is a common problem. You may feel tired even after a good night's sleep.

Stroke vs. MS

Confusion, slurred speech, and muscle weakness can be symptoms of MS, but they can also be signs of a stroke. Anyone who suddenly has trouble speaking or moving their limbs should be taken to the ER immediately. Treating a stroke within the first few hours provides the best odds of a successful recovery.

How MS Attacks

In people with MS, the body's own immune system attacks the tissue surrounding the nerve fibers in the brain, spinal cord, and optic nerves. This covering is made of a fatty substance called myelin. It insulates the nerves and helps them send electrical signals that control movement, speech, and other functions. When myelin is destroyed, scar tissue forms, and nerve messages are not transmitted properly.

What Causes MS?

The roots of MS remain mysterious, but doctors see some surprising trends. It's most common in regions far from the equator, including Scandinavia and other parts of Northern Europe. These areas get less sunlight, so some researchers believe that vitamin D (the "sunshine vitamin") may be involved. Research suggests a possible link between vitamin D deficiency and autoimmune disorders, but studies are ongoing. Genetics appear to play a role, as well.

Who Gets MS?

MS is at least twice as common in women as it is in men. While it can strike people of any race, Caucasians appear to be most at risk. The chances of developing the condition are highest between ages 20 and 50.

Diagnosing MS

Tests are often used, along with a medical history and neurological exam, to diagnose MS and rule out other causes of symptoms. More than 90% of people with MS have scar tissue that shows up on an MRI scan. A spinal tap can check for abnormalities in the fluid that bathes the brain and spinal cord. Tests to look at electrical activity of nerves can also help with diagnosis. Lab tests can help rule out other autoimmune conditions or infections such as HIV or Lyme disease.

How Does MS Progress?

MS is different in every person. Doctors usually see four forms:

Relapsing-remitting: Symptoms flare during acute attacks, then improve nearly completely or "remit." This is the most common form of MS.

Primary-progressive: MS slowly but steadily worsens.

Secondary-progressive: Begins as relapsing-remitting type, then becomes progressive.

Progressive-relapsing: The underlying disease steadily worsens. The patient has acute relapses, which may or may not remit. This is the least common form of MS.

MS and Weather

Research suggests that the disease may be more active during the summer months. Heat and high humidity may also temporarily worsen symptoms. Very cold temperatures and sudden changes in temperature may aggravate symptoms, as well.

Treating MS: Medications

While there is no cure for MS, there are "disease-modifying drugs" that can reduce the frequency and severity of MS attacks. Use can result in less damage to the brain and spinal cord over time, slowing the progression of disability. When an attack does occur, high-dose corticosteroids can help cut it short. Many drugs are also available to manage troubling MS symptoms, such as muscle spasms, incontinence, and pain.

Treating MS: Pain Management

About half of people with MS develop some form of pain, either as a result of a short circuit in the nervous system or because of muscle spasms or strain. Doctors may prescribe antidepressants and anticonvulsant medications to ease nerve pain. Pain medicines and anti-spasm drugs may also be used. Muscle pain often responds well to massage and physical therapy. Be sure to discuss the options with your doctor if you find yourself in pain.

Treating MS: Physical Therapy

If MS affects balance, coordination, or muscle strength, you can learn to compensate. Physical therapy can help strengthen muscles, combat stiffness, and get around more easily. Occupational therapy can help retain coordination in your hands for dressing and writing. And if you're having trouble speaking or swallowing, a speech therapist can help.

Complementary Therapies for MS

Many nontraditional therapies for MS have not been well studied. Some people say acupuncture relieves symptoms such as muscle spasms and pain, but research to confirm its value isn't conclusive. Others have reported benefits from injections of bee venom, but a rigorous study, lasting 24 weeks, showed no improvements in disability, fatigue, or the number of MS attacks. It's important to inform your doctor about any supplements, special diets, or other therapies you want to try.

MS and Pregnancy

Doctors generally agree that it’s safe for women with MS to get pregnant. Research suggests no increased risk of complications during pregnancy. In fact, many women have fewer MS symptoms during pregnancy. High levels of hormones and proteins may suppress the immune system, reducing the odds of a new attack. It's best to talk with your doctors before pregnancy, as certain MS drugs should not be used while pregnant or nursing.  In the early months after delivery, the odds for a relapse can rise.

Staying Mobile With MS

The vast majority of people with MS are able to continue walking, though many benefit from some type of assistive device. Orthotic shoe inserts or leg braces can help increase stability. When one leg is stronger than the other, a cane can help. People with significant problems with their legs may need to use a walker. And a wheelchair or scooter may be best for those who are very unsteady or tire easily.

Adapting Your Home for MS

Making a few changes around the home can help you manage daily activities on your own. Install grab bars inside and outside the shower or tub. Use a non-slip mat. Add an elevated seat and safety rails to the toilet. Lower one of your kitchen counters so you can reach it from a sitting position. And get rid of any throw rugs, which are a tripping hazard.

MS and Exercise

Exercise can ease stiffness, fatigue, and other symptoms of MS. But overdoing it could make things worse. It's best to start slowly. Try exercising for 10 minutes at a time, then gradually working your way up to a longer session. Before you begin, check with your doctor about what type of activity and level of intensity would be most appropriate. A few possibilities include water aerobics, swimming, tai chi, and yoga.

Outlook for MS

Most people with MS live a normal or near-normal lifespan. While the condition may make it more difficult to get around or complete certain tasks, it doesn't always lead to severe disability. Thanks to effective medications, rehab therapies, and assistive devices, many people with MS remain active, stay in their jobs, and continue to enjoy their families and favorite activities.

Best Ways to Beat Belly Fat

 

Get More Fiber

You don’t have to eat a bag of Grandma’s prunes. Leafy greens, whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly. That’s called visceral fat, and it’s the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys.

Forget These Two Things

There are no “super foods” that burn off visceral fat. And you can’t tone it away with specific moves like crunches. Instead, look for ways to upgrade your eating habits and add activity every day. Think about your average week. Where might you be able to make some changes?

The Best Thing You Can Do

While anyone can have too much visceral fat, it’s more likely if you’ve got a lot of weight to lose. As you start to take those pounds off, it will help your whole body, including belly fat that’s hidden out of your sight.

Be Choosy About Fat

You can still have some! But limit the “saturated” kind that’s in animal foods, coconut and palm oils, and full-fat dairy. Keep the portions of those foods smaller than you might normally do, for instance. And check nutrition labels to see how many calories and how much fat is in a serving. Look for fats that are better for you, too, like those from plant foods or fish such as salmon, tuna, and mackerel that are rich in omega-3s.

Stop Trying to Outrun It

Still trying to “burn off” that belly fat by pounding the pavement for hour upon hour? Research shows that a few quick bursts of high-intensity exercise -- such as a 30-second sprint or intense pull-up set -- may be more effective, and easier to fit into your schedule. You can add bursts of higher intensity to any workout. Just speed up or work harder for a brief time, then drop back to a more mellow pace, and repeat.

Sleep: the Goldilocks Formula

When it comes to weight gain, shut-eye is a bit like porridge: Too little -- less than 5 hours -- may mean more belly fat. But too much -- more than 8 hours -- can do that, too. “Just right” seems to be around 6-8 hours. If you don’t sleep that much now, or if you tend to toss and turn, try to go to bed a little earlier, relax before bedtime, keep your bedroom cool, and try not to text and email right before you turn in.

Forget a ‘Quick Fix’

Sorry, but cosmetic surgery isn’t the solution here. Liposuction doesn’t reach inside the abdominal wall. So it can’t get rid of visceral belly fat. Likewise, crash diets aren’t the solution, either. You’re too likely to go off them. The slower, steadier option -- lifestyle changes that you can commit to for a long time -- really is the best bet.

Keep Calm

Are you stressed out? That can make you eat more fat and sugar, and unleash the “stress hormone” cortisol, which can boost belly fat. Stress also can make you sleep less, exercise less, and drink more alcohol -- which can add belly fat, too. It’s a great reason to take up meditation, work out, listen to music you love, or find other healthy ways to unwind and relax.

Rethink Your Drink

Whether it’s a latte, a regular soda, a mug of beer, or a glass of wine, it’s got calories. And when you’re trying to unwind the numbers on the scale, water (or a smaller glass of your favorite beverage) might be a better choice. If you drink alcohol, remember that it just might make you throw your willpower out the window when you order your meal, too. 

Don’t Smoke

As if you need another reason to quit. Smoking makes you more likely to store fat in your belly, rather than your hips and thighs. And that’s bad. Oh, and it’s also a cause of diabetes. And cancer. And heart disease. And lung disease. And … you get the idea. If you’ve tried before, try again. Tell your doctor, so you can get pointers on what might help you quit for good.

Don’t Rely on Clothing Sizes

One company’s size 14 could be another’s size 12. A better method is to measure your waist. If you’re a woman, you want that number to be 35 inches or less. Men get up to 40 inches. The reason? You may lower your chance of having a heart attack, a stroke, or possibly certain types of cancer. A tape measure can’t check on visceral fat. But along with the scale, it can help you track your weight loss.

Lift Weights

Think about hitting the gym instead of the trail. In one study, healthy middle-aged men who did 20 minutes of daily weight training gained less abdominal fat than men who spent the same time doing aerobic exercises, such as biking. Strength training is also good for women -- and it won’t make you bulky. You still need to do some cardio, but make sure strength training is in the mix.

Bad Habits for Your Back

 

Sit Hunched

It goes against the natural alignment of your spine. Slumping forward also puts more pressure on your lower back. Gently stretch and move your head and neck up and down and to the right and left every half-hour. To ease any pain or spasm, apply an ice pack or heating pad to the area. Be sure to cover the skin with a light towel or cloth first. See your doctor if the pain won't go away.

Too Many “Treats”

Choosing the wrong foods too often can lead to inflammation and leave out nutrients you need to be strong. Your body needs lean protein, whole grains, fruits and veggies, and healthy fats like those from avocado and salmon to build strong muscles, bones, and soft tissue in your back. Be sure to get nutrients like calcium, phosphorus, and vitamin D, too.

Sleep on the Wrong Mattress

It should be firm enough to support your back, but soft enough to fit the shape of your body. Your ideal mattress can depend on how you sleep and whether you already have back pain. Want to see if a firmer one might help? Put yours on the floor for a couple of nights without the bed-springs. Some stores let you return a mattress, even after several weeks, if it causes back pain or other problems.

Sleep on Your Back …

This may be one of the best positions if you have back pain. But it can be hard to change how you sleep since it's a habit you've probably had for a long time. It may help to put a rolled towel or pillow under your knees to keep the natural curve of your back. You also can try different pillow heights for your neck to find what's comfortable.

… Or on Your Belly

It's better not to do it, especially if you have a back problem. You're more likely to toss and turn, which can strain both your neck and lower back. If you're a belly sleeper and don't want to switch positions, it can help to lay your head on a very soft pillow or none at all to keep your neck in the right position.

How Should You Sleep?

Side sleepers seem to have luck avoiding back pain, especially if they're not curled up too tightly. Slip a pillow between your legs to take pressure off your hips and lower back, and tuck your legs slightly toward your chest. This position can be especially comfortable for people who already have back pain and for pregnant women.

Sit Too Long

It  stresses  your back muscles, neck, and spine. Slouching makes it worse. Sit straight in a chair that supports your back, and set the height so your feet rest naturally on the floor. But no matter how comfortable you get, your back won't like sitting for long stretches. Get up and move around for a couple of minutes every half hour to give your body a break.

Skip Exercise

You're more likely to have back pain if you're not active. Your spine needs support from strong stomach and back muscles. Lifting weights can help. So can everyday activities like climbing stairs and carrying groceries. Low-impact exercises like walking, biking, or swimming can help protect the disks between the bones in your spine. Make it a habit for most days. Don't be a “weekend warrior” who overdoes it and gets injured.

Smoke

Do it, and you're 3 times more likely to get lower back pain. It can curb blood flow, including to your spine. That might also the cushioning disks between your bones break down quicker. It also can weaken bones and give you osteoporosis, and it can slow healing. Even coughs from smoking can cause back pain. If you smoke, make quitting your top health priority and ask your doctor for help.

Overeat

Extra pounds can strain the bones and muscles in your back, especially if you gain weight quickly. Eat slowly so that your body has a chance to let you know it's full. Pick nutrition-packed munchies and meals so you feel satisfied with fewer calories. So if you snack on cheese or chips, try eating some veggies and plain yogurt instead.

Overload Your Bag

Heavy weights can strain your back and tire out muscles that you need to support your spine. This can affect kids who lug many books. Your child's backpack shouldn't weigh more than 20% of their body weight. Large, padded, adjustable shoulder straps help spread the weight evenly. But only if you use both straps. Slinging your pack or heavy purse over only one shoulder can cause strain.

Ride the Wrong Bike

Or just a badly adjusted one. It's bad for your back if you have to hunch over to grab your handlebars the way pro cyclists do. (They train hard to do it safely.) You also may have back pain if you're too stretched out or cramped up on your bicycle. A physical therapist can help you find a bike that's a good fit and suggest exercises to help if you have lower back pain.

Wear High Heels

You may overuse muscles in your lower back and harm your posture and your spine, especially as you age. If you wear them at the office, you might bring a pair of walking shoes for your commute. Regular foot and leg stretches, like rolling your foot on a tennis ball, may help prevent pain and strengthen muscles.

Should You Do Yoga?

Too much of any exercise, including yoga, can cause back pain. But in some cases, yoga can help relieve low back pain. Ask your doctor if yoga will be OK for you. There are lots of online resources and videos. But start with a yoga instructor first to make sure you're using the proper form and techniques. Just 10-20 minutes a few times a week of this mind-body exercise might help you feel better. But don't overdo it, and stop if it hurts.

Do Sit-ups Incorrectly

Never let them flatten the natural curve in your spine. You don't want to let your hip flexor muscles, which connect your thighs and lower back, do the work. When those muscles are too strong or too tight, they pull the lower spine, which can cause pain. Front and side planks -- where you support your stiff body on your hands, elbows, and feet -- are easier on your back and still build core strength.