Lifestyle Factors that Raise Breast Cancer Risk

By Lauren Ragland

Medically Reviewed by Hansa D. Bhargava, MD on January 24, 2021

Women around the world are more likely to get breast cancer than any other type, other than skin cancer. In the U.S., 1 in 8 women will be diagnosed with breast cancer at some point in their lives.

Cancers are complex diseases that come from many different causes. But certain lifestyle factors may raise your chances for breast cancer. Having one or more of these traits doesn’t mean you’ll get the disease. And you can get breast cancer even if you have no risk factors at all.

Weight. More than 70% of American adults are overweight. Breast cancer risk goes up with extra pounds, especially if you gain them after menopause. And being overweight or obese makes your cancer more likely to come back. But not all fats are equal. The kind around your belly is more dangerous than that on your hips or thighs. It creates the hormone insulin, too much of which may fuel the growth of cancer cells.

Dropping just 5%-10% of your body weight can make a difference. If you need to lose weight, aim for a half-pound per week until you hit your goal.

Alcohol. Drinking too much raises your levels of estrogen and other hormones linked to breast cancer. It may also damage your DNA cells. If you have three or more alcoholic drinks per week, your risk goes up 15%. It goes up another 10% for each drink beyond the three daily drinks. Nonalcoholic drinks are a risk-free substitute.

Smoking. Your chances of having breast cancer are higher if you started smoking before age 17. After you quit, your risk will remain high for about 20 years. If you need help to quit, you may:

• Ask your doctor about medication or a patch.

• Join a stop-smoking support group.

• Try acupuncture and meditation.

Hormones. After many women stopped hormone replacement therapy (HRT) in the early 2000s on the advice of experts, breast cancer rates dropped among postmenopausal women -- those who finished menopause.

Progesterone and estrogen HRT taken during menopause for more than 5 years increase risk. Birth control pills may do the same. They release small amounts of hormones. When you stop taking them, your risk goes down.

Radiation. This energy from electromagnetic waves is all around us, such as in the ground and from medical X-rays. Research shows there may be a connection between breast cancer and radiation. But it’s not clear there’s a link between cancer and a different, low-energy form of radiation called radiofrequency radiation that comes from mobile phones or Bluetooth or Wi-Fi devices.

Delayed childbearing. One in 6 women who give birth in the U.S. are over age 35. Your risk for breast cancer is higher if your first pregnancy is after age 30. That’s because you’re exposed to more estrogen throughout your lifetime. Estrogen causes most breast cancers to grow.

Pregnancy also helps protect you from unhealthy cell growth that can lead to cancer.

Inactivity. A lot of modern life involves sitting. Being sedentary raises your chance for both obesity and breast cancer. Look for ways to stay active. Stand up and walk whenever you can. Find an activity that gets you off the sofa.

The American Cancer Society suggests at least 150 minutes of medium intense activity each week, such as yoga and biking.

Low vitamin D. Low levels may put you at a higher risk for breast cancer. You get vitamin D from a few foods or supplements. Your body creates it when your skin absorbs sunlight. It may even stop cancer growth.

People in the Northeastern United States die more often from breast cancer than those in warmer regions. But too much direct sun can raise your risk for skin cancer. Fifteen minutes of sunshine three times a week is usually enough.

Poor diet. An unhealthy diet is heavy on highly processed foods -- like chips, cookies, and candy -- and low on whole foods, like whole grains and fresh fruits and vegetables. That may raise your cancer risks. So might eating lots of red and processed meats. Foods cooked at high temperatures absorb cancer-causing chemicals. Eat no more than three servings of red meat per week. This is a total of 12-18 ounces. A study that looked at young women who ate a lot of red meat in their teenage and early adulthood years found they had a 22% higher chance of breast cancer later in life.

© 2021 WebMD, LLC. All rights reserved.

 

Life Stress Can Make Your Partner Seem More Annoying

By Carolyn Crist

Sept. 27, 2022 – When feeling stressed, people are more likely to focus on their romantic partner’s negative behaviors rather than their positive behaviors, according to a new study published in  Social Psychological and Personality Science.

Previous studies have shown that stressful life circumstances can affect how couples interact and influence their individual behaviors. But this study suggests that stress can also affect what people notice in the first place, such as their partner being annoying, impatient, or critical.

“We found that individuals who reported experiencing more stressful life events outside of their relationship, such as problems at work, were especially likely to notice if their partner behaved in an inconsiderate manner,” Lisa Neff, PhD, the lead study author and an associate professor of human development and family sciences at the University of Texas at Austin, said in a statement.

Neff and colleagues did a daily diary study with 79 heterosexual newlywed couples to understand what they went through. The couples completed a short survey each night for 10 days, where they documented both their own and their partner’s behavior. Before the study, they also completed a questionnaire about the stressful events in their life.

The research team found that those who recently had more stressful life events were particularly attuned to the day-to-day changes in their partner’s negative behaviors – but not their partner’s positive behaviors. They also generally perceived their partner as   causing more negativity across the 10 days, as compared with those who had fewer stressful events.

Studying newlyweds highlights the significance of the results, Neff said, because couples are more likely to focus on positive behavior and ignore negative behavior during the “honeymoon” period of their marriage.

“One direction would be to examine if the harmful effects of stress might be even stronger among couples no longer in the newlywed phase of their relationships,” she said. “But the fact that we found these effects in a sample of newlyweds speaks to how impactful the effects of stress can be.”

Importantly, a single stressful day didn’t appear to cause partners to focus on their significant other’s negative behavior, the researchers found. Instead, a longer accumulation of stressful life circumstances often caused a shift in focus.

“For many people, the past few years have been difficult, and the stress of the pandemic continues to linger,” Neff said. “If stress focuses individuals’ attention toward their partner’s more inconsiderate behaviors, this is likely to take a toll on the relationship.”

More research could investigate whether it’s possible for couples to correct this behavior if they’re aware of the effects of stress in their lives, she said.

© 2022 WebMD, LLC. All rights reserved.

 

Hip Pain as You Age

Written by Madeline Laguaite

Reviewed by Michael W. Smith,  MD on March 15, 2021

Having hip pain as you age is more common than you think. About 50% of older adults say they have hip or knee pain. Luckily, there are things you can do to feel better.

What Causes Hip Pain?

Hip pain can be caused by arthritis, injuries, pinched nerves, or other causes, like cancer. Where you’re having hip pain can help pinpoint the cause. Chances are, you’ll feel it in the inside of your hip or your groin. If you have pain near your upper thigh, the outside of your hip, or the outer part of your buttocks, the pain is probably because of another issue within the ligaments, muscles, tendons, or other tissues near your hip.

Roy I. Davidovitch, MD, the Julia Koch associate professor of orthopedic surgery at NYU Langone Health, says inflammation around the hip isn’t uncommon. It often has to do with “altered gait mechanics,” or how you move.

“The most common thing that happens when you get older is you can get inflamed bursa,” Davidovitch says. If you have inflammation in your hip’s bursae, you’ll probably feel it when you move.

“When they start to walk, it could irritate the bursa because of that imbalance, and that’s usually the type of hip pain that’s tender to the touch,” he says. “People feel that when they’re walking, but also, they can push on the pain, and it’s right on the side of the hip. It’s actually the bump on the side of the hip that most people call my hip.”

Davidovitch said hip joint pain is usually in the groin, the place where your lower abdomen and your upper thigh meet. Although there are plenty of reasons your hip might be hurting, osteoarthritis of the hip could be the answer. It’s pretty common as you age.

“It can hurt with sitting, sleeping, walking, and it’s not the kind of pain that you can push on or touch. It’s deeper inside. I’ve heard my patients describe it as like a toothache,” he says.

Ways to Prevent Hip Pain

Kevin Perry, an orthopedic surgeon with Mayo Clinic in Rochester, MN, says there are many ways to prevent hip pain.

“In general, the best way to prevent hip pain as we age is to maintain a healthy weight, participate in a regular, low-impact exercise program, and to maintain strong and healthy bones,” he says.

“There are certain things that I think are really good for hips specifically from an exercise perspective,” Davidovitch says. “Getting on a bicycle is very good for all of your joints below the waist -- your hip, your knee, your ankle -- but definitely for the hip.”

Other things you can do to prevent hip pain include:

• Clear walking areas in your house to prevent falls.

• Warm up and cool down before and after you work out.

• Don’t work out if you’re in a lot of pain.

• Keep a healthy weight, since extra weight can put more pressure on your joints.

• Exercise regularly.

• Stretch every day to keep up the flexibility in your hip.

• Use a walker or cane if you need it.

• Wear good shoes.

Perry also suggests avoiding high-impact sports that put pressure on your joints. High impact sports include:

• Basketball

• Soccer

• Running

• Volleyball

What to Do When You Have Hip Pain

If your hip pain isn’t serious, you can try self-care tips, including:

• Heat or ice. Taking a warm shower or bath can get your body ready to do stretching exercises to help pain. On the other hand, you can try using a bag of frozen veggies or ice cubes wrapped in cloth to put on your hip.

• Pain relievers. Over-the-counter pain medication like ibuprofen and acetaminophen can help, too.

• Rest. Try not to put direct pressure on the joint or bend your hip a lot. Don’t sit for long periods of time, and try not to sleep on the side that hurts.

Davidovitch said there are a few things you can do to help hip pain.

“If you’re starting to have some hip pain, you probably don’t want to be a runner,” he says. “Before I send somebody for physical therapy, I’d like them to first go and just take a couple of Pilates classes and see if that really helps them because Pilates is very much non-impact and focuses on core strengthening and toning.”

Though he suggests Pilates, he says people with hip pain should skip yoga. While Pilates can make hip pain better, some kinds of yoga can make it worse.

“If you’re starting to have pain and you’re starting to develop early arthritis or cartilage injuries in the hip,” yoga poses that involve twisting and lunging can be harmful, Davidovitch says.

Some older adults have found relief with hip surgery, particularly hip replacement, when exercise, physical therapy, and medications haven’t helped. If your doctor tells you your hip joint is damaged or deformed, hip surgery might be a good option.

“When people developed hip arthritis, it’s a very unforgiving pain unlike knee arthritis, so the average age for people to have a hip replacement is younger by a number of years compared to the average age of those having knee replacements,” Davidovitch says.

When to See a Doctor

You should see a doctor anytime you have hip pain that gets in the way of everyday life, Davidovitch says. If the pain isn’t responding to rest or over-the-counter pain relievers, you’re unable to bear weight through your hip, or if your symptoms change suddenly, it’s time to see a doctor, Perry says.

Taking anti-inflammatories all the time is not good for you, especially as you age. The older you get, the more you’ll want to avoid the anti-inflammatories, Davidovitch says.

Tell your doctor if you have hip pain. They can advise you if you need to see a specialist like an orthopedic surgeon.

You should go to the ER if you hurt yourself and have hip pain that goes along with symptoms like:

• Having trouble moving your hip or leg

• Not being able to move your hip or leg

• Noticing that your joint looks deformed

• Serious pain

• Signs of infection, like redness, chills, or fever

• Sudden swelling

© 2021 WebMD, LLC. All rights reserved.

 

Exercises for Better Sleep

Aerobic Exercise

If you deal with insomnia, then cardio workouts, also called aerobic exercise, such as swimming, biking, jogging, or walking, may help you sleep. You may also see some improvement in sleep apnea symptoms. Some studies suggest moderate-intensity cardio is better than more intense exercise for sleep health.

Cardio Workouts

Another benefit to continued cardio workouts is more restful sleep. Moderate aerobic exercise -- the kind you can do and still hold a conversation -- increases the amount of deep sleep you get. Deep sleep is when your body and brain rejuvenate.

Resistance Exercises

Also called strength training, resistance exercises such as sit-ups, push-ups, and weight lifting build muscle. Research suggests regular bouts of these moves could improve sleep as well as lower anxiety and depression symptoms that hinder sleep.

Yoga

Studies show that for certain groups of people such as adults over 60, women with sleep problems, and women with type 2 diabetes, a regular yoga practice can improve the quality of sleep you get each night.

Breathing Exercises

Taking a few minutes each night to do deep breathing lowers your blood pressure, creates calm, and relaxes your body to get it better prepared for a night of good sleep.

Stretching

Adding simple stretches to your bedtime routine can improve blood flow and relieve muscle tension so you’re better relaxed for sleeping. Some studies show stretching can increase the amount of rapid eye movement (REM) sleep you get, which is when your brain organizes and stores memory.

Timing May Matter

Aerobic exercise releases chemicals called endorphins into your bloodstream. For some people, this increases brain activity and keeps them awake. Try to end your cardio exercise 1 to 2 hours before bedtime so your brain can wind down.

Elevated Body Temperature

When you exercise, you raise your body’s core temperature, which is a sign to your body it’s time to be awake. About 30 to 90 minutes after a workout, this temperature starts to go down, which can usher in feelings of sleepiness — another reason it might be wise to wait a while after exercise to crawl into bed.

How Much You Need for Good Sleep

You only need about 30 minutes of exercise a day to start seeing the benefits at bedtime. Continuing a regular exercise routine for at least 6 months will bring you the most sleep relief and improve your overall quality of life.

The Sleep-Exercise Cycle

Regular physical activity can create a sleep-exercise positive feedback loop. When you get good sleep, you’re more likely to have energy for working out. When you work out, it promotes better sleep. When you commit to one, you’re improving the chances that you’ll also get the other.

 

Causes of Morning Stiffness

Written by Jodi Helmer

Medically Reviewed by Brunilda Nazario,  MD on November 18, 2020

It’s easy to blame aging, an old mattress, or a poor night’s rest when you wake up feeling stiff and achy. It's true that those things can make you feel stiff in the morning. But if it happens a lot, it might be a sign of a medical condition.

Morning stiffness is a symptom of several types of arthritis, including osteoarthritis (OA), the common type many people get as they age. It's also a warning sign of inflammatory types of arthritis such as:

• Rheumatoid arthritis (RA)

• Psoriatic arthritis (PsA)

• Ankylosing spondylitis (AS)

It’s not surprising that aging and OA cause morning stiffness. Age causes the cartilage that cushions your joints to dry out. And your joints make less of the synovial fluid that adds lubrication, causing you to feel stiff and sore. This is sometimes called “morning gel,” because your joints stiffen like gelatin when you're inactive for several hours.

When you have RA, PsA, or AS, inflammation is what triggers your morning stiffness.

The biggest difference between morning stiffness in people with OA and those with inflammatory arthritis is how long it lasts. For those with osteoarthritis, the stiffness often lasts just a few minutes and eases once you start moving. If you have inflammatory arthritis, it may take an hour or longer to go away.

Morning stiffness is the most common symptom of ankylosing spondylitis, which mainly affects the spine, hips, and knees. With AS, you most often have stiffness in your low back and neck.

As with RA and OA, long periods of rest -- like 8 hours of sleep -- make stiffness worse for people with AS. But it eases with a hot shower or light exercise.

Other health conditions that can cause morning stiffness include:

• Thyroid disease

• Vitamin D deficiency

• Fibromyalgia

• Obesity

If you wake up feeling seriously stiff and sore for more than 3 days in a row, make an appointment with your doctor.

Your doctor may check your joints, run bloodwork, or test your joint fluid to check for inflammation. The results will help determine the cause of morning stiffness and help your doctor figure out how to treat you.

If you have OA, you might take over-the-counter pain medication.

If inflammatory arthritis is to blame, your doctor will likely prescribe an anti-inflammatory drug. A class of medications called biologics have been shown to reduce morning stiffness and decrease pain, swelling, and fatigue.

Whatever the cause of your morning stiffness, your doctor may also suggest:

• Low-impact exercise like yoga or tai chi

• Healthy lifestyle changes such as losing weight or reducing stress

• Physical therapy

No one wants to start the day feeling stiff and sore. Finding out the cause of your stiffness and establishing a treatment plan can help you wake up ready to start the day.

© 2020 WebMD, LLC. All rights reserved.

 

Brain Supplements That Do Or Don't Work

Take a Pill, Protect Your Memory?

"Improves memory." "Sharpens focus." These are just some of the claims you may see on the supplements that 25% of adults over age 50 are taking to try to keep their brains healthy. Do these products work? It's often unclear, as the FDA doesn’t require makers to prove the supplements are effective, as long they don't make any claims about specific diseases. Here's what experts do -- and don't -- know about some of these popular items.

B Vitamins

B vitamins like B6, B12, and B9 (folic acid) all play a role in brain health. But unless you're low on them or pregnant (folic acid is a must to prevent birth defects), a supplement is unlikely to help. If you're at high risk for Alzheimer's, ask your doctor. The research into the use of vitamin B supplements to boost cognitive ability is inconclusive. You should stick with food sources like leafy greens to stay sharp.

Caffeine

Caffeine pills and powders aren’t a good idea, because of the risks if you overdose. But you can enjoy coffee guilt-free, as long as it doesn’t worsen your sleep or make you jittery. Some might be good for your brain. It's a stimulant that helps perk you up, plus it promotes energy by blocking brain receptors for a chemical called adenosine.

L-theanine

A natural amino acid, L-theanine seems to have potential for improving mental performance, especially when combined with caffeine. That said, most studies have been small, such as one in 2019 that included 30 people. Until there's  more research, a safe bet is to drink green tea: It naturally contains both L-theanine and caffeine, as well as antioxidants that may help your mental and physical well-being in other ways.

Omega-3s

The traditional Mediterranean diet, which includes omega 3-rich-fish, is linked to a lower risk of dementia. But can omega-3 supplements help? So far, large studies (including one sponsored by the National Institutes of Health) haven't proved that. One possible exception: People with the APOE4 gene mutation, which is tied to Alzheimer's, might benefit if they start taking the supplements early enough, a 2017 review shows.

Vitamin E

This antioxidant combats free radicals, including those that may damage brain cells. But large studies aimed at finding out whether vitamin E supplements can protect against dementia haven't yielded great results, though at least one study found that they might slow the worsening of Alzheimer's in people who already have it. For now, experts say most healthy people should stick with food sources like nuts, seeds, and vegetable oils.

Ginkgo Biloba

Although it's a staple in traditional Chinese medicine, modern research has found that ginkgo supplements probably won't protect your memory. Although some studies have suggested there might be benefits, the most well-designed trials -- notably the  Ginkgo Evaluation Memory study that included 3,000 older adults -- showed that ginkgo doesn't prevent or slow dementia.

Ginseng

Often used along with ginkgo, ginseng is another popular supplement that hails from Asia. As with ginkgo, some studies have suggested that ginseng might be a potent brain booster. But the evidence didn’t hold up when scientists homed in on the best-quality research: A review of several trials concluded there's "no convincing evidence" that ginseng will protect your mental skills.

Curcumin

Found in turmeric (an ingredient in curry powder), curcumin has been hailed for its antioxidant powers. Does it help explain why Alzheimer's rates are lower in India? A UCLA study found that people who took curcumin fared better on memory tests and had less buildup of abnormal proteins in their brains. But this study only included 40 people, and other research hasn't found this result, so more studies are needed.

CDP-choline

In Europe, CDP-choline isn't sold as a dietary supplement. Instead, it's a prescription drug. According to researchers who reviewed 14 studies, there's decent evidence that it can benefit memory in elderly people who already have memory problems.  But whether it can prevent them in healthy people isn’t clear. Ask your doctor if you're thinking of trying it.

What About Combos?

Many memory supplements aren't sold as single ingredients. Though some ingredients might work well together, combined supplements are harder to study and could be risky. Supplements may cause side effects, and the risk rises with the number you take. Mixing them with prescription drugs can be risky, too. Review all the drugs and supplements you're taking (or considering) with your doctor or pharmacist, so they can tell you what’s safe.

Food First

While certain supplements might help in some cases, most healthy people don't need pills to stay sharp. Eating a diet that's rich in vegetables, berries, whole grains, and fish (key parts of the so-called MIND diet) is a way to support brain health as you age. Staying physically active, getting enough sleep, taking care of any medical conditions you have, keeping up your social connections, and challenging your mind by being a life-long learner can make a big difference, too. And it's good for the rest of your body!

 

Blood Clot Symptoms to Know

What’s a Clot?

It’s a clump of cells and protein in your blood. A clot helps slow bleeding when you’re injured. It usually dissolves as you heal. But if it doesn’t, or if it forms when it’s not needed, it can clog up or completely block a blood vessel.

What Problems Can It Cause?

An unexpected clot can lead to serious problems and even death. In an artery, it can give you a heart attack or a stroke. If it happens in a vein, you can feel pain and swelling. A clot deep inside your body is called a deep vein thrombosis (DVT). One in your lungs is a pulmonary embolism (PE). They’re both medical emergencies.

Know Your Chances

You can get a blood clot if you break a bone or pull a muscle badly. But sometimes you may not know why it happened or even realize you have one. There are clues though. Your odds of a clot are higher if you:

• Are recovering from surgery or had to sit for many hours on a flight or in a wheelchair

• Are overweight or obese

• Have diabetes or high cholesterol

• Are over 60

Clue: Swelling

When a clot slows or stops the flow of blood, it can build up in the vessel and make it swell. If it happens in your lower leg or calf, it’s often a sign of DVT. But you also can have a clot in your arms or belly. Even after it goes away, one in three people still have swelling and sometimes pain and sores from damage to the blood vessel.

Clue: Skin Color

If a clot plugs up veins in your arms or legs, they may look bluish or reddish. Your skin also might stay discolored from the damage to blood vessels afterward. A PE in your lung could make your skin pale, bluish, and clammy.

Clue: Pain

Sudden, intense chest pain could mean the clot has broken off and caused a PE. Or it could be a sign that a clot in your artery gave you a heart attack. If so, you also might feel pain in your arm, especially on the left. A clot often hurts where it’s located, like in your lower leg, stomach, or under your throat.

Clue: Trouble Breathing

This is a serious symptom. It could be a sign that you have a clot in your lung or your heart. Your heart might also race, or you may feel sweaty or faint.

Location: Lung

A clot can give you different symptoms based on where it is. A PE can give you a fast pulse, chest pain, bloody cough, and shortness of breath. Get to the hospital right away. You also might have no signs.

Location: Heart

This can feel similar to a clot in the lung. But if it’s a heart attack, you also might feel nausea and lightheadedness along with the chest pain. Either way, call 911 or get to a hospital right away.

Location: Brain

Pressure builds when blood can’t flow normally. A severe blockage sometimes can lead to a stroke. Without oxygen from the blood, your brain cells start to die in minutes. A clot in your brain can cause headaches, confusion, seizures, speech problems, and weakness, sometimes on just one side of the body.

Location: Belly

Often, you have no symptoms at all. Blocked veins in the stomach or esophagus, a tube that connects it to your throat, can rip and leak blood. That can hurt a lot. You may poop or vomit blood, and your stool might look black and smell unusually bad.

Location: Kidneys

Also called renal vein thrombosis, these clots usually grow slowly and mostly in adults. You probably won’t have symptoms unless a piece breaks off and lodges in your lung. Rarely, especially in children, it can happen fast and cause nausea, fever, and vomiting. You also might have blood in your pee and go less often.

If You Suspect a Blood Clot

See your doctor or go to the emergency room right away. A clot can be deadly, and you won’t know for sure you have it until you get checked. Your doctor may give you a clot-busting drug or surgically thread a thin tube to the site of the clot to dissolve it.

Prevention Tips

You can act to lower your odds of a clot. First, keep a healthy weight, eat right, and exercise. Also:

• Don’t sit or stay still for long, especially after a long trip or surgery.

• If you’re a desk jockey, get up and move at least every couple of hours. Flex your legs, feet, and toes in your chair.

• Check if tight-fitting compression socks or garments can help your blood flow.

• Ask your doctor if you might need to take clot-fighting drugs called anticoagulants.

 

Best Foods for Fitness

1. Start With Whole-Grain Cereal

If you don’t have enough to eat before you exercise, you may not have enough gas in the tank. You might burn fewer calories, too. Have some healthy carbs at least an hour in advance of your workout. Try  a bowl of whole-grain cereal with skim milk and cut up fruit or some whole wheat toast or a bagel. Cream cheese and butter add saturated fat.

2. Grab a Banana

Don’t have much time before you head to the gym? Eat an apple or a banana 5 or 10 minutes before your workout for some quick, natural energy.

Your body easily digests these carbohydrates and turns them into the energy you need for exercise. Also, fruit is packed with helpful nutrients.

3. An Energy Bar in the Afternoon

When you’re working out later in the day, have a small snack about an hour before you get started. A sports bar that has 200 calories or less is a good option.

Look for a bar with low-fiber content, ideally 3 grams or less. Too much fiber before a workout can upset your stomach.

On the ingredients list, keep an eye out for sugar alcohols, like sorbitol, xylitol, isomalt, and mannitol. Too much of these ingredients can give you cramps or diarrhea.

4. Grilled Chicken at Mealtime

When you exercise regularly, you need more protein than people who don’t, especially after a workout. Your body uses it to repair muscles, to make blood cells, and for many other purposes. For lunch or dinner, serve a leaner source, like grilled chicken or turkey, instead of something like a cheeseburger.

5. Black Bean Burger

Whether you sometimes try a meat-free meal or stick to a full-time vegetarian diet, you can get plenty of protein (and lots of other nutrients, including fiber) from plants. Try pinto, kidney, white, or black beans, split peas, or chickpeas. Soy products, like tofu and tempeh, and nuts also have protein.

6. A Bowl of Berries

After a workout, go for these instead of a bottle of juice. A lot of the fiber in whole fruits is lost as they become juice.

Blueberries, in particular, have been shown to reduce muscle soreness from strenuous exercise. Cherries are another good option. But any berry will likely help.

7. Veggies and Hummus

When you exercise regularly, it’s all too easy to overestimate how many calories you’ve burned. An intense, hour-long bike ride could burn 590 calories, but a more leisurely one might only use 290.

While you might feel like you’ve earned a cookie, it’s better to snack on fruits and vegetables. After you work out, pair your produce with protein to help you feel more full and replenish muscles. Try vegetables with hummus or fruit with Greek yogurt.

8. Peanut Butter

While you train for a big event, the ideal post-workout snack combines protein with carbs. Revisit your childhood with a sandwich made with 2 slices of bread and 4 tablespoons of peanut butter. Of course, now that you’re an adult, you can substitute almond butter. Or try two or three cooked eggs for protein with a half a bagel.

9. Water or a Sports Drink

Hydration is a must when you exercise. Often, water is all you need. But it depends on what you are doing. If your activity is less than 60 minutes, sip small amounts of water often to replace lost fluids. But when your workout is intense and lasts longer than an hour, a sports drink could help your hydration and your performance. Just keep an eye on the calories and sugar, like with any other drink, especially if you want to lose weight.

 

Avoiding Problem Foods as You Age

Grapefruit

It may be surprising, but foods can affect how your medicine works. That’s why it's always best to ask your doctor or pharmacist if you should avoid any foods. For example, if you take medicine for high blood pressure, anxiety, or insomnia, grapefruit juice may interact with your drugs. Don't miss out on the vitamin C and potassium that grapefruit holds. Instead, enjoy other citrus fruits like oranges and limes. But check the labels of other juices before you drink them. Some may contain grapefruit juice.

Raw Vegetables

If you have sensitive, decayed, or missing teeth, raw vegetables may be high on your list of foods to avoid. But don't miss out on the vitamins and fiber. Instead, try cooking vegetables until they are softer. Or use pureed vegetables -- such as carrots, pumpkins, and beets -- in soups or stews. You can also try canned vegetables. Just look for those with no added salt.

Beans

Some people avoid beans because of the gas and stomach pain they can cause. But if you've banned beans from your diet, you may want to reconsider. An excellent source of fiber, beans are also high in protein and iron and low in fat. The trick is to add beans to your diet slowly. Start by having a small serving a few times a week. Or try using a digestive enzyme that's sold over the counter to reduce gas.

Alcohol

Moderate drinking may reduce your risk of heart attack and some types of strokes. But as you age, alcohol may affect you differently, even if you're used to a glass of wine with dinner or a beer with TV. Alcohol disrupts sleep and can raise your blood pressure, too. Alcohol can also cause hypoglycemia in people with diabetes. It even affects the way medicines work. Talk to your doctor about your alcohol use.

Dairy

You may have trouble digesting milk or dairy products as you age. But you may not have to give up all dairy products and the calcium and protein they provide. Many people can have small amounts of dairy with no stomach upset. And some dairy products are better tolerated than others. Non-fat plain yogurt and low-fat cheeses are especially nutritious choices. Or try lactose-free dairy products.

Caffeine

Although caffeine may not be a problem for everyone, it can make some people feel anxious or jittery. Caffeine can also increase your heart rate and cause sleeping problems. If you're trying to cut back, be sure to taper off slowly. Stopping caffeine too quickly may cause headaches, nausea, or vomiting. Slowly replace caffeinated drinks with water, herbal tea, or decaf.

Meats

Some of the healthiest cuts of meat, such as lean steak, can be the most difficult to chew. While hamburger is much easier on the teeth, it's often a less nutritious choice. It can contain 20% to 30% fat. Instead, look for lean ground beef with no more than 10% fat. Or for a healthier protein source that's easy to chew, try fish.

High-Salt Foods

If you're 51 or over or in a high-risk group, the American Heart Association recommends you watch how much sodium you get. If you're over 51, the recommended limit is 2,300 mg per day.  And if you're in a high-risk group, make sure you get no more than 1,500 mg of sodium each day. Too much sodium can raise your blood pressure and put you at higher risk for a heart attack and stroke. The main culprits? Processed foods, such as frozen foods, snack foods, salad dressings, and lunch meats. Read labels carefully and look for "sodium-free," low-salt, or no-salt alternatives.

Cruciferous Vegetables

Do you avoid cruciferous vegetables because of problems with gas? Cruciferous vegetables -- broccoli, cabbage, cauliflower, and kale, for example -- are high in vitamin C, beta-carotene, fiber, calcium, iron, and folate. Many are also high in vitamin A and vitamin K as well as low in calories. Some studies have shown they may also reduce your cancer risk. Don't avoid these vegetables. Just add them to meals gradually, in smaller servings. Drinking plenty of fluids may help too.

Fruit

Fresh fruits contain an abundance of vitamins, fiber, and other important nutrients. But it may be hard to eat your "apple a day" if you have trouble chewing. Instead, try canned fruits with no added sugar or syrup, or eat softer fruits, such as berries, bananas, and melons. You can also blend your favorites into a fruit smoothie.

Raw Sprouts

Clover, alfalfa, radish, and mung bean sprouts are high in B vitamins and other nutrients. But raw sprouts can also pose a health threat to seniors and anyone with a weakened immune system. Because they are grown in warm, humid conditions, sprouts are more likely to harbor bacteria than other fresh produce. To enjoy sprouts safely, cook them thoroughly before eating.

 

86% of Kids Have COVID Antibodies from Infection

By Carolyn Crist

Oct. 7, 2022 -- Nearly 9 in 10 kids under age 17 in the U.S. have antibodies from a previous COVID-19 infection, according to new CDC data.

As of August, 86% of children between 6 months and 17 years have had at least one COVID-19 infection, which is up from 75% in April.

“What we have to recognize is this is more of an indication that there’s been broad spread of this virus in the pediatric community,” John Brownstein, chief innovation officer at Boston Children’s Hospital, told ABC News.

“And that, you know, the kids are not sheltered from this virus,” he said. “And we know that in a small number of cases, there’s severe impacts.”

The latest data doesn’t mean that these children and teens are protected against COVID-19 reinfections, ABC News reported. Public health researchers haven’t been able to pinpoint how long the protection lasts after a previous infection.

“What we should not take away from this data is that the kids are now immune from infection, so we can’t make the leap that continual investment in vaccines and protections of our kids is not important,” Brownstein said. “As we know, immunity wanes and variants evolve to evade prior immunity.”

The CDC recommends that everyone — regardless of prior infection — remain updated with their vaccinations, including the newest booster shot that targets the BA.4 and BA.5 Omicron variants.

The CDC also recommends that ages 12 and older receive an updated booster shot at least two months after their last vaccine dose. The original booster is available for ages 5 to 11 who have received the Pfizer-BioNTech primary vaccine series.

The Omicron-targeted booster should be available for ages 5 to 11 in mid-October, ABC News reported. In September, the FDA said the updated booster for ages 5 and younger was still “a few months away” from authorization.

The U.S. is reporting about 41,000 cases daily, according to the data tracker by The New York Times. Hospitalizations have fallen below 30,000 for the first time since June. About 400 deaths are being reported each day.

© 2022 WebMD, LLC. All rights reserved.

 

10 Ways to Prevent Flare-Ups in Women

Tips for Avoiding Psoriasis Triggers

Psoriasis is a common skin condition – it affects around 2% of people in the United States. It can affect each person differently, including what triggers their psoriasis flare-up.

According to the National Psoriasis Foundation, the goal of treating psoriasis is to limit the condition to less than 1% of your skin in three months or less. If you aren’t aware of what triggers flare-ups, you can have serious issues treating your condition.

Stress

Stress is a common cause of psoriasis flare-ups. Do your best to avoid feeling overwhelmed; find ways to deal with your stress. For example:

• Yoga

• Meditation

• Support groups

• Breathing exercises

Injury

Sometimes, injured skin can cause a psoriasis flare-up near that point. It might not happen immediately after you get hurt; keep an eye on the area for up to two weeks afterward. Do your best to avoid bites, cuts, sunburn, scrapes, bruises, or poison ivy outbreaks.

If your skin does get injured, treat it quickly and then leave the area alone to heal.

Infection

Infections like strep throat, bronchitis, earaches, and similar infections can all result in psoriasis flare-ups. Treat infection as soon as possible, and if you have a human immunodeficiency (HIV) infection, tell your doctor. Certain treatments for psoriasis can be dangerous if you have HIV.

Alcohol

Too much alcohol – drinking multiple drinks every day – can irritate a skin condition. Start limiting how much alcohol you consume. It’s recommended that women should have one drink per day, maximum. Let your dermatologist know if you drink alcohol, as this can be dangerous when combined with certain medications prescribed for psoriasis.

Smoking

If you smoke or hang around people who smoke, this could trigger flare-ups. Do your best to quit smoking. Seek help from your dermatologist or healthcare provider, especially before using a nicotine patch. This could irritate your skin.

Cold Weather

A drop in humidity or temperature could make your psoriasis act up. There are a wide variety of ways to mitigate this trigger, though, including:

• Taking shorter showers with warm (not hot) water

• Use a psoriasis-friendly lotion immediately after showering

• Use a humidifier in your home

• Cover up and stay warm when you go outside in extreme weather

• Don’t sit next to heat sources like radiators and fireplaces

Warm Weather

Warm weather conditions can bother your psoriasis, too. Do your best to avoid getting sunburned. Wear broad-spectrum, high SPF, water-resistant sunscreen and clothes that cover as much of your skin as possible.

Constant air conditioning can dry out your skin. Use moisturizer on your skin frequently, especially right after you shower.

Medicine

Certain medications can irritate your psoriasis. Even if this is the case, you may not experience a flare-up until a few weeks after you start taking the medication. Don’t just stop taking your medicine, though! Get in touch with your healthcare provider immediately to find out if there’s another medication you could take.

Piercings and Tattoos

Getting a piercing or a tattoo can injure your skin, a trigger that was already covered. If you know that you have psoriasis, avoid getting these kinds of body art without talking to your dermatologist first. They might be able to offer counsel to help reduce or avoid flare-ups.

Shaving

Shaving isn’t by itself a trigger for psoriasis flare-ups, but cuts and nicks pose a risk. Be careful while shaving to avoid injuring yourself. Try putting moisturizer and shaving gel on the area you’d like to shave before starting.

Try out the tips in this article and take note of when your psoriasis flares up and when it doesn’t. If you make intentional decisions to take care of yourself, you might experience less intense psoriasis