Your Hands as You Age

 Give Your Hands a Hand

You use your hands to do so many things: tie your shoes, open jars, drive, and use your phone, to name just a few. It’s hard to do much of anything without them, but as you get older, they can get weaker and less flexible. Some hand problems can even be signs of certain health conditions. Know what to look out for so you keep them in good shape.

Grip Strength

You can lose this naturally as you age, especially after 65, and that can make it harder to do everyday tasks. If your grip gets weaker over time, it’s probably caused by brittle bones, arthritis, or muscle loss. If it happens suddenly, it might be a sign of a more serious problem, like diabetes, heart disease, or high blood pressure.

Grip Strength: Treatment

An occupational or physical therapist can test the strength in your hands and help you regain or keep it. You also can do many exercises at home. For example, you might squeeze something like a tennis ball as hard as you can for 3 to 5 seconds, then rest briefly -- do that 10 times with each hand. Start with once a day or once every other day, depending on how your hands feel.

Tremors

Your hands can shake for many reasons at any age, but it’s more common after 50. Some medicines -- like mood stabilizers and drugs that treat seizures or migraines -- can cause it or make it worse. Anxiety, stress, low blood sugar, being tired, or having too much caffeine can, too. An “active” tremor happens when you try to use your hands. A “passive” tremor happens when your hands are at rest.

Tremors: Treatment

While it may bother you, an active tremor is usually harmless. Changes in diet and lifestyle can help -- drinking less caffeine, for example. But a passive tremor can be a sign of a serious problem, including a tumor or a brain disease, such as Parkinson’s. See your doctor right away if you have these kinds of tremors. 

Arthritis

This inflames your joints, and it’s especially common in places where you’ve had breaks, sprains, or fractures, even if they were treated. You’re more likely to get it as you age, and over time, it can lead to pain, swelling, and loss of movement.

Arthritis: Treatment

Your doctor will talk with you about how active you’d like to be, and how the pain and lack of flexibility affect your daily life. They might recommend anti-inflammatories or give you a steroid shot that can ease pain and swelling for weeks or possibly months. In some cases, splints that protect your joints and keep you from overusing them can help. But wearing them too long can lead to muscle loss.

Your Skin

We’ve all seen the “liver spots” -- or "age spots" -- that can show up after years in the sun. As your skin ages and wrinkles, it’s harder to keep moisture in, and that can lead to dry, itchy skin. Veins become more obvious with age because you lose soft tissue. This is especially true in your hands.

Your Skin: Treatment

Protect your hands against the sun’s rays with broad-spectrum sunscreen rated 30 SPF or higher. Wear cotton-lined gloves when you garden or clean, and choose a mild soap or cleanser that doesn’t strip your hands of their natural oils. Moisturizers and a healthy diet with plenty of vitamins, antioxidants, and omega-3 fatty acids also can help keep your skin and nails healthy.

Skin Cancer

Over the years, the tops of your hands get lots of sun, which is a leading cause of this disease. A fair complexion, problems with your immune system, certain kinds of moles, and a family history of skin cancer can also raise your chances of having it.

Skin Cancer: Diagnosis and Treatment

A dermatologist (a doctor who specializes in skin care) can check any unusual spots and teach you what to look for. If they find skin cancer, you’ll need surgery to take out the cancer cells. You also may have radiation or chemotherapy to kill any that are left to keep them from spreading.

Bruising

When it’s on the back of your hands and arms, doctors call it "actinic purpura," "solar purpura," or "Bateman's purpura." A light knock can cause it, and it’s more common on thin, wrinkled, or sun-damaged older skin. You’re also more likely to bruise if you take drugs like aspirin or other blood thinners, or drink alcohol often. It starts as blotches of red that turn purple, then darken and fade. It doesn’t usually hurt, but it can last longer than a normal bruise, often a few weeks.

Bruising: Treatment

Protect your hands and arms when you think they’re in the line of fire: Special sleeves can help with this, or your doctor might suggest a cream or lotion to keep your skin from bruising or help make your skin thicker. If you take blood thinners and think they’re causing the bruises, talk with them about possibly changing your medication or the amount you take.

Dupuytren's Contracture

This is when the tissue just under the skin of your hand gets unusually thick. It can cause your fingers -- most often the ring and pinky fingers -- to bend into your palm. You may get lumps or thick cords (like string) in your palm as well. It sometimes affects the top of your knuckles or the soles of your feet, too. Doctors aren’t sure what causes it, but it happens more often in men over 40, especially of Northern European descent.

Dupuytren's Contracture: Treatment

For many people, a mild case doesn’t cause major problems or pain, and it may not get worse, so your doctor might take a wait-and-see approach. If it is causing problems, they may suggest a type of stimulation with needles, shots, or possibly surgery to give you more movement in your hands. Treatment doesn’t always fix it completely, though, and it sometimes comes back.

Your Breast Cancer Risk May Have Just Changed?

Written by Julie Stewart

April 1, 2025 – Advances in breast cancer screening and treatment have saved a lot of lives over the past few decades – for some groups more than others.

5 Must-Know Breast Cancer Facts

What lowers your chances of getting breast cancer? Learn this and a few more facts about this disease.

Overall, the number of Americans dying of breast cancer has fallen by 43.5% since 1990, with consistent declines among women ages 40 to 74 – the age group that the United States Preventive Services Task Force (USPSTF) recommends be screened every other year.

But that progress has halted for many, including younger women (20 to 39) and older women (75 and above), according to a new study published in the Journal of Breast Imaging.  

Breast cancer deaths also stopped dropping for Native American women, Hispanic women, and Asian women. And while death rates continually declined in both Black and White women, disparities remain. Breast cancer mortality rates were 39% higher in Black women than in White women.

What's Driving Breast Cancer Deaths?

Experts have a few theories as to why breast cancer deaths are declining for some groups but not for others.

1. Breast cancer is rising in young adults. Researchers are noticing an alarming new trend: a rise in breast cancer (and several other cancers, such as thyroid, liver, and colorectal cancer) among younger adults.

"Historically, age has always been the biggest risk factor for getting cancer," said Naomi Ko, MD, MPH, an associate professor of medicine at Boston University and a medical oncologist at Boston Medical Center. "We really have to turn our attention to the younger population."

Experts point to rising obesity rates, sedentary lifestyles, and alcohol use, all of which increase cancer risk. And without routine cancer screening in adults fewer than 40, patients and doctors can miss cancers in their early stages, when they’re easiest to treat.

2. Younger and older women might be missing early signs. Breast cancer death rates stopped falling for younger women in 2010 and for older women in 2013. What was happening in the early 2010s? A shift in breast cancer awareness, possibly influenced by changing screening guidelines.

What Happens When Breast Cancer Spreads

The type of breast cancer plays a role in when it becomes metastatic.

"In the late 1980s, through the 1990s and even into the early 2000s, there was a much greater sense of awareness of breast cancer," said study author Edward Hendrick, PhD, a clinical professor of radiology at the University of Colorado Anschutz Medical Campus.

Public service campaigns promoting breast cancer self-exams, where you feel your breast tissue for changes, were especially strong at that time. People knew "if you found a problem through self-examination or clinical examination, even without mammography screening, that you needed to act on it fairly quickly in order to save your life," Hendrick said.

In 2009, the USPSTF recommended against routine breast self-exams. In 2015, the American Cancer Society stopped including clinical breast exams by health care providers in their guidelines. The reason: There wasn’t (and still isn’t) strong research showing that either exam saves lives.

But as a result, some of that awareness might have fallen away, said Hendrick. So women now may not respond as readily as they used to at a lump or other signs of breast cancer.

3. Triple-negative breast cancer remains a problem. "Breast cancer is not one disease," said Ko. It comes in four subtypes. One of them, triple-negative breast cancer, is particularly aggressive and deadly, with the lowest five-year survival rate of all subtypes.

Ko and Hendrick say triple-negative breast cancer is likely a driver of trends in breast cancer death rates, especially among young women. It more commonly affects women under 40. Black women have double the risk of other groups. In a recent study, researchers found that survival for triple-negative breast cancer has not improved as much as survival for other subtypes.

Older women can also develop it. New research from the Fred Hutchinson Cancer Center suggests that triple-negative breast cancer is rising in Black, Hispanic, and Asian or Pacific Islander women over 65.

4. Barriers keep some people from accessing care. Breast cancer is most survivable when caught early. But without health insurance, you might not get tests to spot cancer before it gets worse.

Increasing Trust in Doctors and Breast Cancer Treatments

Do you trust your doctor when they say the benefits of your cancer treatment outweigh the side effects and risks?

A study by Ko, published in JAMA Oncology, found that non-White women were more likely than White women to be diagnosed with stage III locally advanced breast cancer versus earlier stages of the disease. Lack of insurance coverage explained 45% to 47% of the difference in risk.

"I can't emphasize enough how having insurance and having access is a huge – it's not all of the equation, but it's a significant amount of why we see these disparities today," Ko said.

Discrimination and mistrust in the medical system can also cause delays in screening and care. "If people don't feel taken care of, or feel that they belong, or feel that they can trust a medical system, it's harder to engage in care," she said, noting that language barriers can also make it hard to navigate the health care system.

5. Women 75 and older might be left out of screenings, even when they make sense. The USPSTF guidelines recommend mammograms every other year for women ages 40 to 74 with an average risk of breast cancer. Following these guidelines, some doctors might not suggest screening for women over 74. One survey of primary care providers showed that doctors considered the patient’s health, breast cancer risk, and preferences when deciding whether to recommend screening in women over 74. But time constraints limited some conversations.

The argument against screening women over 74 stems from research suggesting that the benefits of doing so are unknown. A big concern is overdiagnosis – spotting cancers that never would have grown deadly within the woman’s remaining years. In these cases, the stress of finding cancer and side effects of treating it could outweigh the benefits. Research published in Annals of Internal Medicine suggests that up to 47% of breast cancers found from screening in women ages 75 to 84 were over-diagnosed.

But for healthy older women who likely have decades of life left, screening might make sense. "We know that the incidence of breast cancer continues to increase up to about age 70 and is still high for women over 70, compared to young women," said Hendrick. "There needs to be some way of providing screening for women of good health beyond the age of 74."

Some expert groups, like the American College of Radiology, Society of Breast Imaging, and National Comprehensive Cancer Network, don’t have an upper age limit on their screening guidelines.

How to Know (and Reduce) Your Breast Cancer Risk

Don't just wait for a risk assessment – ask for one. By age 25, your doctor should check your risk factors, such as your family history of breast cancer and the age when you got your first period. (Starting periods before age 12 is linked with a small increase in breast cancer risk.) If you have a strong family history, your doctor might order genetic testing for mutations in BRCA genes linked to breast cancer (including triple-negative breast cancer).

You can also try the National Cancer Institute’s risk calculator, and then share the results with your doctor to start the discussion, Hendrick suggested. If you have a high risk – a 20% or higher likelihood of developing breast cancer – your doctor might recommend breast cancer screening as early as age 30.

"Knowledge is power," said Ko. "Know your history – genetic history, cancer history, personal family history – and risk factors." 

Keep up with recommended screenings. You've heard this before, but it's worth repeating: When detected early, breast cancer is less likely to kill (and recur). Early-stage cancer also requires fewer treatments, which can come with harsh side effects.

"Even though it can feel very scary if an abnormal screen comes back," Ko said, "it's better to have screened and caught it early than to have felt something and have to deal with it later."

If you're over 74, ask your doctor whether screening makes sense. "There's no magic number to 74, and I tell my trainees – that's just a number," said Ko. She considers individual factors when deciding whether to screen older women.

"A 74-year-old who ran marathons and has a cardiovascular age of 64, you're going to think very differently about their life expectancy and their comorbidities and everything than a 74-year-old that's been sedentary, obese, has type 2 diabetes and chronic kidney disease – that's a different 74-year-old," she said.

Of course, you don't have to be a marathoner to warrant screening – but because cancer treatments can have complications, the benefits of treating an early-stage, potentially slow-growing cancer may not outweigh the risks, particularly for people in poor health.

Don’t ignore unexplained breast changes. Experts have shifted advice away from formal self-exams and more toward simply paying attention during daily activities – for example, when you’re washing up in the shower or lying down, or if a partner notices changes in your breasts when touching them. "The majority of patients that I see come in diagnosed because they first felt something," Ko said.

And keep in mind that a lump isn't the only potential sign of cancer: swelling, pain, skin dimpling, or changes in the appearance of your nipples can also be red flags. "Make sure that you are aware of your own body," she said. "If you feel changes in your body or are concerned, reach out to a provider. Get checked."

Switch doctors if necessary. In a recent study, Ko and her colleagues found that 24% of Black women with breast cancer felt ignored in health care settings, while 21% were treated with less respect than others. If your doctor isn’t listening to or respecting you, seek a second opinion. "I would encourage patients: Find people that treat you like you matter, and go to them and hang on to them," said Ko.

Watch your drinking. "The link between alcohol and breast cancer is consistent and really strong," Ko said. A study in the Journal of Women’s Health showed that each alcoholic beverage women drank per day raised their breast cancer risk by 10%. (Smoking also increases breast cancer risk.)

Move more. Being obese or overweight is a risk factor for breast cancer. Excess fat is linked with insulin resistance and inflammation that might fuel breast cancer growth. Exercise can help you maintain a normal weight. "Exercise is really important – 150 minutes a week of moderate exercise is what I tell my patients," Ko said.

Why Can't I Remember Anything?

 Medically Reviewed by Jennifer Robinson, MD on November 23, 2024

Written by Barbara Brody

Faulty memory happens to us all. You can't find your car keys -- again. You meet someone at a party, and 5 minutes later you forget their name. You leave the grocery store and have no idea where your car is parked.

Relax. No one has a perfect memory, and it's OK to have some lapses, even if you're still young.

What’s Normal?

Things you learned only recently -- like a name at a party -- are the hardest to remember, because they haven’t yet taken root in your mind.

It’s also common to forget where you put something or an appointment that was on your schedule. Most of the time that happens because you weren’t paying close attention in the first place. Maybe you were focused on not spilling your glass of wine instead of learning that new person’s name or you might have been thinking about your grocery list instead of where you left your car. You also tend to forget things when you're tired, sick, or stressed out.

Quick Tricks

There are things you can do to improve your recall day to day. You may have to organize (or reorganize) your life a little:

Get organized. Stash the items you misplace often in the same spot, and they'll be less likely to go missing in the future. Install a key hook and cell phone charging station so they have dedicated places.

Write it down. When it comes to keeping track of your schedule, phone numbers, and birthdays, put pen to paper. Even if you don't look at your notes, the act of writing them down can help you recall things.

Consult your calendar. Get a date book or wall calendar and write meetings, appointments, family outings -- and everything else -- in it. Look at your next day’s schedule before you go to bed to help keep events fresh in your mind.

Play word games. Create an online password you’ll never forget by using an acronym. Come up with an easy-to-recall sentence or phrase. For example, you could use the year your favorite sports team won big: SSSBC14 could stand for Seattle Seahawks Super Bowl Champions in 2014. It means something to you, so you’ll remember it, but isn’t easy for a hacker to figure out. If the password was assigned, make up a sentence that fits it.

Repeat, repeat, repeat. From a name of someone you just met to an address you need to get to, saying something again can help it stick with you.

Work at it. Do something to challenge your brain -- learn a new language, discuss books with your friends, or curl up with a crossword puzzle.

Get social. People who volunteer, or just keep up with friends and family, are more likely to stay alert.

 Lifestyle and Memory

Lifestyle affects memory. For example, your diet plays a role. If your cholesterol, blood pressure, and blood sugar are too high, the blood vessels in and around your brain can get clogged or damaged. A Harvard study showed that people who eat more saturated fat (found in meat and dairy products) do worse on memory tests than those who eat less. If you're trying to make better food choices, consider the Mediterranean diet. This way of eating -- which features omega-3-rich fish, heart-healthy olive oil, and plenty of fresh produce -- has been linked with protecting thinking and memory.

Guess what else is just as good for your memory as for the rest of your body? Regular exercise. It promotes blood flow to the brain. You should be getting 30 minutes each day. And you need regular sleep, which helps your brain file memories so you can access them later on.

If you smoke, stop. It damages blood vessels. If you’re a heavy drinker, lighten your intake. Research shows heavy drinking will mess with your memory. Moderate drinking (no more than 1 drink per day for women or 2 for men), though, might actually protect it.

Memory and Aging

Memory slips do seem to get worse through the years. You slowly start losing brain cells beginning in your 20s, and certain chemicals that these cells need also decline. It makes sense that your memory is sharper at 25 than at 55 or 75.

Major memory changes don't always signal Alzheimer's disease. They can be caused by strokes, head injuries, lack of vitamins in your diet, or sleep trouble. They might even be a side effect of one of the drugs you’re taking. When in doubt, see a doctor to sort it out.

There are red flags that might reveal a more serious problem. If your slip ups happen often (you forget where you parked every day) or get in the way of daily life (you can’t balance a checkbook or you don't remember where you live), see a doctor. Get checked out if your family or friends tell you that you weren’t sure who someone was -- and it was a person you know well, such as a close friend or relative.

And if you live with someone whose personality has changed or seems confused -- they're not sure where they are or what year it is -- get them to a doctor.

Why Are My Hands and Feet Tingling?

 Diabetes

Nerve damage caused by high blood sugar is the most common cause of numb or tingly hands and feet. Untreated diabetes may have other symptoms, too. You might feel thirsty, pee a lot, or your breath may smell fruity. Your doctor can test your blood to see if you have diabetes. If you do, they'll tell you how to slow or stop possible nerve damage, or keep it from getting worse.

Pregnancy

Your growing baby and the extra fluids that come with pregnancy can press on nerves in your body. This causes numbness and stinging in your arms, hands, and legs. Stretched skin might make your belly feel numb. Wearing a wrist splint at night may help with hand problems. The tingling should go away once you give birth.

Pinched Nerve

A bulging or slipped disk in your spine can put pressure on the nerves that travel down your legs, causing numb or tingly feet. A pinched nerve in your wrist can make your hands and fingers lose feeling. Your doctor might call it carpal tunnel syndrome. They’ll do tests to find the cause. The doctor may suggest rest, a splint or brace, physical therapy. In some cases, you might need surgery to fix the problem.

Autoimmune Disease

Autoimmune diseases, like lupus and rheumatoid arthritis, make your immune system attack parts of your own body. This includes your nerves. These conditions may come on quickly or slowly, and recent infections can trigger them. The doctor will check your symptoms and medical history. This will help them figure out what’s happening and try treatments to ease your symptoms.

Not Enough Vitamins

A lack of vitamins B or E can affect your nerves and other parts of your body. You might not be eating the right foods. Your doctor can give you a blood test to check your vitamin levels. They’ll suggest foods to eat, supplements, or other treatments.

Medications

Nerve issues are often a side effect of some prescription drugs. Medications for cancer (chemotherapy), HIV or AIDS, high blood pressure, tuberculosis, and certain infections can cause weakness or numbness in your hands and feet. Check with your doctor to see if your medication is to blame. They might be able to switch or change the dosage.

Infection

Several viral and bacterial infections can damage your nerves and lead to numbing or stabbing pain in your hands and feet. Some of these viruses are HIV, Lyme disease, shingles, Epstein-Barr, Hepatitis B and C, West Nile, cytomegalovirus. Your doctor may be able to treat the infection, so your symptoms go away.

Kidney Failure

Your kidneys get rid of toxins in your blood that can hurt nerves. So when your kidneys aren’t working right, your hands and feet may tingle. The two most common causes of kidney failure are diabetes and high blood pressure.

Genetic Disorder

Charcot-Marie-Tooth disease and hereditary neuropathy with liability to pressure palsies (HNPP) are two genetic disorders that cause numbness in your hands and feet. Charcot-Marie-Tooth disease wears away your muscle. You may need physical therapy or special aids to lessen symptoms. HNPP affects your nerves and is more likely to cause numbness and weakness in your arms and legs. Avoiding certain positions can help.

Tumor

A cluster of abnormal cells (tumor) growing next to or on your nerves can press on them and take away the feeling in your arms and legs. This can happen with cancerous or noncancerous tumors. Tumors in other places could affect your immune system and cause nerve damage. If treatment shrinks the tumor, the symptoms may go away.

Thyroid Problems

An underactive thyroid (hypothyroidism) can cause pain, burning, and numbness in your hands and feet. This usually happens if your hypothyroidism is severe and you haven’t treated it. Thyroid medication, exercise, and a healthy body weight could help with these symptoms.

Drinking Too Much Alcohol

Over time, alcohol use can damage your nerves and tissues. Heavy drinking can make your body run low on vitamins like B12 and folate. Both the damage and the lack of vitamins can keep your nerves from working the way they should. That could lead to a loss of feeling in your feet and hands. If you stop drinking, it may fix some of the damage.

What Your Alcohol Preference May Say About Your Diet

 Written by Lisa O’Mary

Nov. 13, 2024 – You’ve heard of food and wine pairings. But what about food and beer pairings? Apparently, they’re not very healthy.

People whose choice of alcoholic beverage is exclusively beer tend to have particularly poor diets. They also are more likely to be less physically active, smoke cigarettes, and have low incomes.

That’s according to a new study published in the journal Nutrients and being presented this weekend at the annual conference called The Liver Meeting, held by the American Association for the Study of Liver Diseases.

For the study, researchers analyzed data for 1,900 U.S. adults who shared their alcohol consumption habits and dietary information. Among them, 39% were beer-only drinkers, 22% said they only drink wine, 18% said they only drink liquor, and 21% said they drink multiple types of alcohol.

Cholesterol and Alcohol

Learn how alcohol affects cholesterol and whether people with high cholesterol should avoid certain or all types of alcohol.

For diet, the researchers compared the people’s eating patterns to a measure of how well they followed a federally recommended diet. The measurement tool is called the Healthy Eating Index, which is based on a perfect score of 100 and a healthy diet score of 80. None of the groups scored well, but beer drinkers scored the worst, with a 49. Wine drinkers averaged a score of 55, while liquor-only and combination drinkers scored 53.

The average score for people ages 19 to 59 years old nationwide is 57, according to data published by the U.S. Department of Agriculture.

“Alcohol consumption and poor dietary habits are on the rise in the United States, posing significant challenges to public health due to their contribution to chronic diseases such as liver failure,” the authors wrote, explaining why they did the study. “While associations between alcohol consumption patterns and diet quality have been explored, the relationship between specific alcoholic beverage types and diet quality remains underexamined.”

The beer-only drinkers tended to be men, younger, more likely to smoke, and have lower income, compared to other drinkers. They also tended to have low physical activity levels and high-calorie diets, even when the researchers adjusted for body weight.

Previous research has linked poor diet with an increased risk of liver problems. Chronic liver disease, which includes the condition called cirrhosis, has been on the rise in the U.S. and affects an estimated 4.5 million people (nearly 2 out of every 100 adults). It is the 10th leading cause of the death, and the condition is being diagnosed more in younger people.

“Alcohol overuse is the leading cause of cirrhosis in the U.S., and metabolic dysfunction-associated steatotic liver disease (MASLD) is rapidly increasing,” lead study author Madeline Novack, MD, chief resident at Tulane School of Medicine’s internal medicine residency program, said in a news release. “Both types of liver disease often coexist, and lifestyle changes are key to managing and preventing these conditions, starting with understanding the link between alcohol use and poor nutrition.”

The study had some important limitations, the authors noted, including that data were collected from 2017 to March 2020, and alcohol use patterns may have changed since the pandemic. They also noted that cultural impacts on diet and alcohol use could not be thoroughly controlled for, although the data was deemed to be nationally representative based on numerous demographic factors.

What You Can Do to Prevent Cancer and Why It Works

 Ditch the Smokes

Every puff of tobacco is packed with 250 harmful chemicals. Nearly 70 of them cause cancer. And it's more than just lung cancer. Cigarettes are linked to 12 other kinds, including stomach, bladder, kidney, mouth, and throat. The sooner you stop the better. Ask your doctor for advice on quit-smoking methods.

Eat More Broccoli

Fruits and veggies pack an anti-cancer punch because they're high in nutrients and fiber, and low in fat. Try broccoli, Brussels sprouts, cabbage, kale, watercress, or other cruciferous vegetables. They protect against DNA damage that can turn cells cancerous. Or eat colorful berries. Studies show they have cancer-fighting chemicals that ward off damage to cells.

Trim a Few Pounds

Extra weight around your middle could add up to a greater chance of having cancer, especially of the breast, colon, uterus, pancreas, esophagus, and gallbladder. Researchers say one reason may be that fat cells release substances that encourage cancer cells to grow.

Go Easy on Alcohol

Tip back too many martinis each day, and your odds of cancer go up. Alcohol is linked to cancers of the mouth, breast, liver, esophagus, and others. The more you drink, the higher your risk. If you drink, do it in moderation. Women should stick to one drink a day, men up to two.

Cut Back on Hot Dogs

Think twice before you throw some on the grill. Studies show that processed meats, like hot dogs, bacon, and sausage, have chemicals called nitrites and nitrates that may be linked to cancer. And research suggests too much red meat like steak and burgers could be a long-term risk for colorectal cancer. Choose safer alternatives for your backyard cookout, like chicken breast or fish.

Get Off the Couch

Do you spend too much time lounging around? Cancer prevention is one more reason to get moving. Exercise fights obesity and lowers levels of hormones like estrogen and insulin, which have been linked to cancer. Aim for 30 minutes of aerobic exercise -- the kind that gets your heart pumping -- on most days of the week.

Put on Sunscreen

Baking in the sun might give you a healthy-looking glow, but under the surface, UV rays cause skin damage that could lead to cancer. Because you can burn in just 15 minutes, rub on sunscreen before you go outside. Pick a broad-spectrum product with an SPF of 30 or higher. Reapply whenever you sweat or swim. And when you're out in the sun, wear a wide-brimmed hat and wraparound sunglasses.

Practice Safer Sex

Sexually transmitted diseases (STDs) aren't your only worry during unprotected sex. Some of these infections also increase your odds of having cancer. About 70% of cervical cancers start with human papillomavirus (HPV) types 16 and 18. Some types of hepatitis can cause liver cancer. To stay safe, use a latex condom every time you have sex.

Get Vaccinated

When it comes to vaccines, think beyond your annual flu shot. Some can protect against cancer, too. Certain HPV vaccines prevent cancers of the cervix, vulva, vagina, and anus. The time to get vaccinated is between ages 9 and 26. The hepatitis B vaccine wards off the virus that causes liver cancer. It's part of the childhood vaccination schedule.

Avoid Toxic Chemicals

Chemicals called carcinogens damage DNA in your cells and raise your chance of having cancer if you touch, eat, or breathe them in. Asbestos, radon, and benzene are a few that some people come into contact with at work or home. Chemicals in weedkillers, plastics, and some home products may also be risky. You can't avoid every chemical, but know which ones are in products you use and switch to safer options if you can.

Know Your Family History

You inherited more than your mother's eyes or your father's grin. They may also have shared their chances for having diseases like cancer. Some genes that parents pass down to their kids have flaws. They don't repair damaged DNA the way they should, which lets cells turn into cancer. Learn about your family's medical history and ask your doctor if a genetic test is a good idea for you.

Stay Up to Date With Screenings

Screening tests catch cancer early -- sometimes even before it starts. A colonoscopy often finds polyps in the colon and rectum before they turn into cancer. The Pap test locates pre-cancerous and cancerous cells in a woman's cervix. Mammograms and low-dose computed tomography (LDCT) look for early breast and lung cancers. Ask your doctor when to start getting these tests, and how often you need them.

Take Meds if You Need Them

Some drugs lower your odds of getting certain cancers. Tamoxifen (Nolvadex, Soltamox) and raloxifene (Evista) can reduce breast cancer risk but may have serious side effects. Aspirin may protect against colorectal and prostate cancers. Be wary, though, of supplements that promise to keep you cancer-free. Many haven't been proven, and some have side effects.

Be Cautious About Hormone Therapy

It can ease menopause symptoms like hot flashes and fatigue and protect your bones. But hormone therapy may raise your chances of breast cancer and make cancer harder to detect. Ask your doctor about your risks before you try this treatment.

What to Know Before You Take 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 Living Alone After 60

 Medically Reviewed by Jabeen Begum, MD on October 06, 2023

Written by WebMD Editorial Contributors

It’s a key part of the human psyche to be social and coexist with other people. We are so hard-wired to be social and interact with people that denying it can cause mental health conditions such as depression.

Yet even with this predisposition toward social behavior, 27% of Americans 60 and over are living alone. When compared with other countries, this is an unusually high number, the second highest in the world. For instance, in countries like Algeria and Afghanistan, the number of older adults living alone is less than 5%.

There are several reasons why an older adult over 60 may find themselves alone:

By choice

Spouse death

Divorce

No children

No living family

No family living nearby

Here’s how you can live your best life while living alone after 60.

You Can Be Alone Without Being Lonely

Being alone isn’t necessarily the same as being lonely. Being alone simply means that you don’t have anyone else in your space, and you may be OK with that. Being lonely is an entirely different matter and stems from an emotional state of feeling isolated. You may crave human company, but for whatever reason it does not happen, and you are left with an empty feeling and longing for companionship.

If you are living alone and experiencing feelings of loneliness, there are ways to change it. Loneliness can cause certain health conditions if something isn’t done to address it.

Loneliness in Those Over 60

Loneliness is a serious problem among older adults. One report found that more than 30% of adults over 45 experience loneliness. It also found that almost a quarter of adults 65 and older are considered to be experiencing social isolation.

Social isolation causes deep loneliness, and with that can come several health conditions. Research shows: ‌

A person who is experiencing social isolation is significantly more likely to die prematurely from conditions such as a heart attack, stroke, or diabetes.

Loneliness causes or increases depression, suicide, and anxiety.

Heart failure patients who experience loneliness are four times more likely to die.

A person who is socially isolated is approximately 50% more likely to get dementia.

Loneliness can disrupt sleep, raise blood pressure, and increase stress levels.

A person who is socially isolated, has poor social relationships, or is lonely has a 32% increased risk of stroke and a 29% increased risk of heart disease.

Loneliness can be a predictor of functional decline and even death in adults over 60.

Tips for Beating Loneliness

If you’re experiencing loneliness, it’s time to make a change. Try these tips for managing loneliness and living your best life:

Think about what triggers your loneliness. Does it happen when you hear a certain song on the radio? When you smell a certain aroma? Do you feel lonely on certain days of the week? Does weather affect it? Getting a good grasp of what is causing you to feel lonely can help you stop feeling lonely. Find positive activities to fill those empty spaces.

Try a sport or physical activity. Did you golf years ago or ride your bike? You may want to give that another try. Doing something enjoyable that gets you out and about can help you feel better faster.

Give your diet an overhaul. Certain foods just drag you down. Sugar is a huge culprit. Opt for fresh, natural foods when you can to help you feel better.‌

Do a word puzzle, crossword puzzle, or brain games. Keeping your mind active is not only a healthy part of aging, but it can also help alleviate the depressive fog of loneliness. Grab a buddy, either in real life or online, and have a little friendly competition or work the puzzles together. You’ll feel your spirits lift in no time.‌

Take a walk to get some exercise. Being physically active is good for your mind as well as your body. Walking is a great, low-impact way to get your heart rate up and sweat a little, but there are other ways as well. You can take a class, join a gym, or get a friend and do some simple workouts together.‌

Think about getting a pet. A dog or cat is not a replacement for humans, but they can be very good company, especially when you are feeling down.

Get some sleep. Everything looks better after a good night’s sleep. Loneliness can cause you to have sleep problems, which only makes you feel worse. By finding ways to get good, restful, restorative sleep, you can combat feelings of loneliness and depression at the same time.‌

Try something new. Think of some activities you always wanted to try but never took the plunge. Now go out there and give them a try. Learn a language, take a class in wreath making, or try your hand at baking — the possibilities are endless.‌

Connect with people. Find ways to be around people, whether you take some classes, visit your area’s senior center, or volunteer.‌

Resources for Older Adults Who Are Lonely

There are some very good resources for older adults. Many have special programs that will draw older adults into social situations and events. See what they have in your area.‌

National Association of Area Agencies on Aging — A network with hundreds of organizations all over the country that offer information, resources, and assistance with programs like caregiver support, meal programs, counseling, nutrition, and more.

AARP — A tremendous resource for older adults to help them get involved with their community and improve their quality of life.

National Council on Aging — A network of government agencies, nonprofit organizations, and businesses that offer services to older adults as well as community programs. Its reach extends all over the United States.

Eldercare Locator — A national service that is free to use. It helps older individuals and their families connect with vital resources such as caregiving services, financial support, and transportation.

What to Expect in Your Fifties

 Brain Health

You’ll go into your 50s with more brain function than you had when you were 25. While it may dip a little around age 55, don’t dwell on that. Some experts believe that thinking you’ll mentally slow down as you age may make it so. One way to help preserve your brain power (and memory) is to follow a Mediterranean diet that’s rich in fruits, veggies, whole grains, and healthy fats like olive and canola oils.

Mental Health

Nearly 95% of people who are 50 or older say they’re “satisfied” or “very satisfied” with their lives. But in women, the hormone shift of menopause can cause changes in mood. And illness and heavy alcohol use can make you more likely to be depressed. A simple strategy to boost your mood: Sit less and move more. Your chances of mental health issues are higher if you sit more than 7 hours a day or don’t exercise.

Immune System

This can be slower to go after viruses and other outside threats. It’s also more likely to attack itself by accident. And your body no longer makes as many “fighter” cells to destroy infections as it used to. Because of all this, you’re more likely to get sick with the flu, pneumonia, or tetanus, so make sure you’re up to date on your vaccines.

Hearing

Up to 40% of people over the age of 50 have some hearing loss. Aside from natural aging, your genes can play a part, and some health issues -- like high blood pressure, heart problems, and diabetes -- can affect your hearing over time. If you have concerns, ask your doctor about a hearing test. People who don’t hear well are more likely to cut themselves off from loved ones and be depressed.

Bones

When you’re younger, your body swaps out worn-down bone cells with new, strong ones. By the time you’re in your 50s, you have more broken-down bone cells than can be replaced. This means your bones naturally get weaker. To protect them, eat foods that are high in calcium and vitamin D. Weight-bearing and resistance exercises like hiking and lifting weights can also help your bones stay strong.

Muscle

After you turn 50, you start to lose muscle at a faster rate. Your physical strength can get weaker, too. The best way to stop this slide is to lift weights or do strength training exercises like lunges and squats 2 to 3 times a week. Not only will you build more lean muscle mass, but you’ll also improve your sense of balance, which will come in handy as you get older.

Joints

The tissue and cartilage that cushion your joints begin to thin over time, and you’ll feel the effects of this in your 50s. (Men may notice it sooner.)  To stave off joint pain and arthritis, start with your posture. When you slouch, you put pressure on your joints. And keep an eye on your weight, since extra pounds can put pressure on your joints. Also, drink lots of water. When you’re thirsty, your body pulls fluid from joint tissue.

Heart

Once you hit your 50s, your chances of a heart attack go up. Exercise can help keep your heart and blood vessels healthy -- aim for at least 30 minutes of activity most days. (Even short walks count.) Try to keep your weight and blood pressure within a normal range, too, and if you haven’t stopped smoking, now’s the perfect time. Cigarette smoke is a major cause of heart disease.

Hair

Around the time you turn 50, your hair can start to thin and recede, especially for men. It probably will also be turning gray, depending on your ethnic group and your family history. It’s common to feel self-conscious about how “old” your hair looks, but you can color it. You also might talk with your doctor about medicines or hair transplant surgery.

Skin

Any sun damage you had as a carefree kid will now reveal itself. You may see age spots and will need to watch for signs of skin cancer. If you didn’t protect your skin when you were younger, it's not too late to start. Wear sunscreen of at least 30 SPF every day, and have a skin cancer check each year. Your skin will probably also feel drier and be easily irritated. An unscented moisturizer (not lotion) can help.

Vision

If you have to squint when you read your phone, that’s because the lenses inside your eyes get stiffer with age. They can no longer quickly switch from a faraway focus to an up-close view. Glasses (like “readers” you buy without a prescription) may help, or you might need a new vision prescription. The older you get, the more your sight will change, so make sure to get regular eye exams.

Menopause

The average age a woman’s periods stop for good is 51. As your hormones drop, you might notice things like dry skin, hot flashes, and mood swings. Because the lining of your vagina gets thinner and drier, sex could also be painful. If so, talk to your doctor. Plenty of treatments, from antidepressants to hormone therapy, can help. So can lifestyle changes like getting enough sleep and using lubricant during sex.

Health Screenings

Yes, your risk for health issues goes up in middle age, but certain tests can spot early signs of trouble. These will likely include a colonoscopy to check for colon cancer. Women also need yearly mammograms, along with a Pap smear every 3 years, and men should be screened for prostate and testicular cancer every 3 years. If a disease runs in your family, let your doctor know. They may want you to have other tests as well.

Top Kegel Exercises for Women

 Medically Reviewed by Sabrina Felson, MD on December 03, 2022

Written by WebMD Editorial Contributor

Your pelvic muscles are important for a number of daily activities. They help you remain continent, they support your internal organs, and they are engaged during sex. Strong pelvic muscles can help you feel more comfortable during your day-to-day life and help improve your sex life.

Your pelvic muscles can be weakened for a number of reasons, including childbirth, chronic constipation, age, or surgery. As a result, you may notice problems like incontinence when you cough or laugh, or frequent urges to urinate. Pelvic floor exercises, known as Kegel exercises, can help you strengthen your pelvic muscles and reduce these symptoms.

Exercises to Help Strengthen Pelvic Muscles

You can perform most Kegel exercises anywhere, but it’s important to perform them properly. Kegels are about squeezing your muscles, not pushing. Almost every Kegel exercise should feel like a clench, not like a bowel movement strain.

Once you know how to squeeze your pelvic muscles, you can practice them whenever you think about it. Kegel exercises are invisible to others, so you can easily train your pelvic muscles during your commute, at work, or while watching a movie. That makes these exercises easy to incorporate into your daily routine.

Identifying Kegel Muscles

Before you can train your pelvic muscles, you may need to identify them.

Step 1: While sitting or lying down, imagine the sensation of urinating.

Step 2: Imagine the sensation of stopping your urine stream.

Step 3: Pay attention to the muscles that tense when you do this: they are your pelvic muscles that should be targeted during Kegel exercises.

Do not actually stop your urine stream as pelvic floor practice. This can lead to urinary tract infections. Other sensations you may imagine are squeezing an inserted tampon or avoiding passing gas.

Sitting Fast-Twitch Exercise

Your muscles have two important types of tissue: fast-twitch and slow-twitch. Fast-twitch muscles help you react to things quickly, like preventing a urine leak during a sudden coughing fit.

Step 1: While sitting in a chair, focus on your pelvic floor muscles.

Step 2: Clench your pelvic floor muscles like you’re attempting to squeeze something.

Step 3: Hold the squeeze for two seconds, then release.

You can repeat this up to ten times per set, and three sets per day.

Sitting Slow-Twitch Exercise

Slow-twitch muscle tissue is important as well. Your slow-twitch pelvic muscles help support your internal organs and can give you more time between bathroom trips. 

Step 1: Sitting in a chair, pay attention to your pelvic floor muscles.

Step 2: Clench your pelvic floor muscles like you’re trying to avoid passing gas.

Step 3: Hold for five to ten seconds, then relax.

You can repeat this ten times per set, and complete three sets per day.

Horizontal Kegel Exercise

Some people may find that they are more comfortable practicing Kegel exercises while lying down. Kegel exercises can be done equally well in bed or lying on the floor.

Step 1: Lie flat on the floor or your bed. If it feels more comfortable, bend your knees and place your feet flat on the floor or bed. Place your hands on your stomach.

Step 2: Find your pelvic muscles, and then squeeze them. You shouldn’t feel your stomach muscles working at all under your hands.

Step 3: Hold the pelvic muscle squeeze for five to ten seconds, then release.

You can repeat this ten times per set, and try three sets per day.

Standing Kegel Exercise

If you notice incontinence or pelvic discomfort while standing, you can also complete Kegels while standing up.

Step 1: Stand upright and pay attention to your pelvic muscles.

Step 2: Squeeze your pelvic muscles up and in. You may notice some tension in your thighs, but there should not be additional tension in your stomach.

Step 3: Hold the pelvic muscle squeeze for up to ten seconds, and then relax.

You can repeat this ten times per set, and try three sets per day.

Safety Considerations

You should not need to clench your pelvic muscles all the time. In fact, constant pelvic floor tightness can cause incontinence on its own, since the muscles cannot tense any further. If you believe your pelvic floor is too tight, you should contact your physician.

Furthermore, Kegel exercises should not be painful. If you notice any pain during a Kegel exercise, stop immediately. If pain persists, reach out to your physician.

Tips to Lose 100 Pounds or More

 It's All About Planning

When you have a lot of weight to lose, it means playing the long game. And during that time, you'll face challenges. Weight loss experts and people who have done it offer you their ideas to cut calories, fight the "hangry," make exercise easier, stay on track, and more. Some are tried-and-true, and others may surprise you.

Go Big for Breakfast

People who eat more in the morning and less at night tend to lose more weight. Some studies suggest that starting your day with a high-protein meal -- especially warm, solid food -- helps you feel fuller and less hungry later. Shoot for 350-400 calories with at least 25 grams of protein, says Domenica Rubino, MD, director of the Washington Center for Weight Management& Research.

Keep a Photo Diary

"We have horrible memories in terms of what we eat," says Susan Albers, PsyD, author of EatQ. Save your food photos in a daily file. Before your next snack or meal, review them. They'll remind you what you've already eaten. And that may help you decide to downsize or choose something else.

Use an App

"I just do not see food and portions the way normally thin people see them," blogger Lisa Durant says. She used My Fitness Pal to focus on her relationship with food. She tracked what she ate and how much. That helped her be honest with herself. She also set weight loss and fitness goals to track her progress. Without an app, "I would absolutely gain some weight back."

Try a Meal Replacement Plan

Under a licensed professional's care, you'll eat one regular meal per day and swap the others for special shakes, soups, or bars. "If you can stick to it, you'll see big results in 6 months to a year," says Ken Fujioka, MD, an obesity specialist at the Scripps Clinic in San Diego.

Set Up Your Food Storage

Out of sight, out of mind -- and mouth. After you purge your home of those treats you can't resist, Albers recommends taking the idea a step further: Assign shelves in the pantry and the fridge so your healthy food becomes easy to see and reach. Put fresh veggies and fruit at eye level instead of inside a drawer, and you're more likely to grab them when you open the door.

Shop Smart

Don't leave your meals to chance. Have ingredients on hand so you aren't tempted to resort to take-out. Think about menus that work for the household: Maybe your veggie stir-fry can be their side dish, too. Make a grocery list together, even if you're cooking separately.

 Stay out of bulk warehouse stores, Albers says. The oversized items can invite overeating.

Find a Fan Club

Support from a group can help you lose more weight than doing it alone. You'll gain perspective, encouragement, tips -- even a little competition, if that's the kind of thing that gets you motivated. Durant, who lost 115 pounds, started with Weight Watchers. "My leader was fantastic," she says. Besides in-person meetings, check out online forums and social media. Support from family and friends helps keep the weight off, too.

Outsmart Your Inner Critic

When (let's be honest, there's no "if" about it) you get off-track, it can be hard to forgive yourself. So pretend it's a friend who slipped up and is upset, Rubino says. Write a note to them. Then read it out loud -- to yourself. It will likely be kinder and more encouraging than anything the little voice in your head would say.

Try Physical Therapy

You'll learn to reconnect with your body, Rubino says. A physical therapist is trained to work with people who have medical issues and trouble moving in their daily lives. Think of them as someone who'll get you ready for the personal trainer. Your therapist will design a program, tailored for you, to improve your balance, strength, and range of motion. PT can often help ease joint pain you may have, too.

Work Your Muscles

You may not realize it, but you've built them up just by moving your extra weight around. And as you lose body fat, you want to keep those muscles. They burn fat and calories! But if you don't use them, you'll lose them. Mira Rasmussen, an exercise physiologist, likes wall squats, with the help of an exercise ball for body alignment. These work most of the major muscles below your waist at once.

Get in the Pool

Swimming is a whole-body, non-impact workout with a fantastic calorie burn, Rasmussen says. The water helps hold you up, so there's no pressure on your joints. Plus, it saves time by combining cardio and muscle-building in a single activity.

If exercise is hard for you, try doing it in chest-deep water, which can reduce swelling, enhance circulation, and help relieve pain from inflammation.

Look Past the Pounds

Regardless of what the scale says, your body may still be changing in a good way. Rubino says, "Remind yourself what you've gained by losing the weight." Are your clothes getting looser? Are you losing inches? Is your blood pressure better? If you have diabetes, have your sugar levels improved? Can you handle more exercise? Celebrate those non-scale victories, too!

Get Checked for Sleep Apnea

You may not be resting as well as you think you are. This condition, which interrupts your breathing while you sleep, often affects people who are overweight. It can disrupt your slumber and you won't know it. Studies show that a lack of sleep alters hormones that control hunger. Rubino suggests being tested and treated.

Ask About Weight Loss Medicine

Once you've lost 5% to 10% of your weight, your body makes adjustments to fight losing any more, Fujioka says. Hormones that signal you've had enough to eat don't get sent to your brain, and you're still hungry. "We use medications to give that feeling of being full," he says. When that point comes, talk to your doctor about whether a prescription drug or over-the-counter product could help you keep going.

Play Down Plateaus

It happens: The scale won't move, no matter what you do. Try not to think "failure." Instead, give yourself credit for not adding pounds. That alone is a triumph, Rubino says.

If you haven't seen a change for 3 months, then it's time to revisit your diet and exercise plan.

Consider Weight Loss Surgery

"Having weight loss surgery gave me back my health and was the helping hand I needed to make the permanent life changes," says Michelle Vicari of the Obesity Action Coalition. After she spent most of her teens and adult life "trying the latest, greatest diet being talked about," she had gastric bypass surgery. She lost 158 pounds -- and got rid of a host of health problems, including high blood pressure and reflux.

The Cold, Hard Truth about Defrosting

 Don’t: Thaw Food on the Counter

You pull a package of chicken breasts out of the freezer and set it on the counter to thaw. By the time you’re back from work, they’ll be ready to cook. Sounds smart, but it’s not safe. Any foods that can go bad -- like raw or cooked meat, poultry, and eggs -- must thaw at safe temperatures. When frozen food gets warmer than 40 degrees or is at room temperature for more than 2 hours, it’s in the danger zone where bacteria multiply quickly.

Don’t: Be Fooled by a Frozen Center

The outer areas of frozen food often thaw out before the center. This means they’re in the bacteria danger zone, even if other parts are still frozen.

Do: Thaw in the Fridge

It takes longer, but your refrigerator is the safest way to make sure your food stays at 40 degrees or below while it defrosts. Give your ground meat or chicken breasts a full day. Bigger cuts, like a frozen turkey, need 24 hours for every 5 pounds. Use the bottom shelf so nothing leaks down onto other foods.

Do: Be Flexible

The refrigerator method takes time, but it also buys you time if meal plans change. Ground beef, stew meat, poultry, and seafood are good in the fridge for a day or two before you cook them. Red meat cuts like steaks and pork chops last 3 to 5 days. With any other safe defrosting method, you’ll need to cook the food right away. If your food’s still frozen and you change your mind, it’s safe to put it back in the freezer for another day.

Do: Check Your Fridge Temp

Every degree makes a difference: Make sure your refrigerator is set to 40 F and your freezer to 0 F. The lower you set it, the longer your food will take to thaw.

Don’t: Thaw Food in Hot Water

Faster isn’t always safer. Hot water thaws food quickly, but it also raises the temperature past that critical 40-degree mark. Not only does a bacterium start to grow, but the meat can start to cook before you want it to.

Do: Thaw in Cold Water

This method goes quicker than the fridge, but takes a little more effort. Fill up your sink or a small bin with cold tap water. If your meat is vacuum-packed, it can go in directly. If it’s not, put it in a leak-proof bag so that nothing can get in or out. Make sure it’s covered, and change out the water every 30 minutes. You can thaw a pound of meat in an hour. If you thaw anything this way, you must cook it right away.

Don’t: Go Rogue

Those “life hack” lists you find online look fun. (You can defrost a turkey in the dishwasher!) But food poisoning isn’t. Don’t thaw food in a dishwasher -- or your garage, basement, or on your back porch, no matter how cold it is outside.

Do: Thaw in Your Microwave

Yes, the defrost button on your microwave has a purpose. Though safe, this method isn’t the most popular because food doesn’t always thaw evenly. But it’s good in a pinch, especially for ground meat. You have to cook anything you thaw in the microwave right away, even if you plan to refreeze it. Remember to remove all packaging and use a microwave-safe container.

Don’t: Put Frozen Food in a Slow Cooker

A slow cooker does just that: It cooks food slowly. Don’t use it to thaw meat, as it’ll partially or fully cook the meat instead. Also, don’t start a slow cooker recipe with frozen meat or poultry: The meat will spend too long in the bacteria danger zone before it’s fully cooked.

Do: Use an Instant Pot or Pressure Cooker

Pressure cookers, like the Instant Pot, heat frozen foods quickly. They don’t spend too much time in the bacteria danger zone and are safe to eat.

Do: Cook without Thawing

You don’t have to thaw food. It just makes most meats cook quicker and more evenly. If it takes you 30 minutes to cook a thawed chicken breast, it’ll take you 45 to cook a frozen one. You also don’t have to thaw frozen vegetables: Just cook them straight from the package.

Prostate Cancer Treatments You Should Know About

 Prostate Cancer Treatment

Prostate cancer is a serious and potentially life-threatening disease that affects millions of men around the world. When caught early, prostate cancer can be treated and managed effectively, but the best treatment varies from person to person. Work with your doctor to choose the right treatment for you.

Watchful Waiting or Active Surveillance

Watchful waiting or active surveillance is a treatment approach where your doctor closely monitors your tumor and its growth before deciding on any treatment. This option is often recommended for men with low-risk prostate cancer, as the tumor may grow slowly and may not require immediate treatment. With active surveillance, you will receive regular checkups and tests to keep track of the cancer's progression.

Surgery

Surgery is a common treatment for prostate cancer, especially for those with early-stage, localized tumors. The most common type of surgery for prostate cancer is called a radical prostatectomy, where the entire prostate gland and some surrounding tissue are removed. It can have side effects such as urinary incontinence and erectile dysfunction.

Radiation Therapy

Radiation therapy uses high-energy beams to kill cancer cells and is often used for localized tumors or after surgery to eliminate any remaining cancer cells. There are two types of radiation therapy: external and internal (brachytherapy). External radiation therapy uses a machine outside the body to direct the rays toward the cancer, while internal radiation therapy involves placing small radioactive "seeds" inside or near the cancer.

Proton Beam Radiation

Proton beam radiation is a specialized form of radiation therapy that uses tiny particles to target and destroy cancer cells. It is often used for localized tumors or after surgery. Proton beam radiation is a relatively new treatment and is not widely available.

Radiopharmaceuticals

Radiopharmaceuticals, also known as medicinal radio-compounds, are pharmaceutical drugs infused with radioactive substances. They can help manage castration-resistant metastatic prostate cancer.

Hormone Therapy

Prostate cancer cells need male hormones to grow, so hormone therapy, also known as androgen deprivation therapy, works by blocking testosterone or lowering its levels to slow down or stop cancer growth. This treatment is often used in combination with other therapies.

Chemotherapy

Chemotherapy involves taking medication orally or through an IV to attack cancer cells and shrink tumors. It is often used for prostate cancer that has spread beyond the prostate and is not responding to hormone therapy.

Immunotherapy

Immunotherapy boosts the body's immune system to fight cancer. It is often used to treat advanced prostate cancer that is not responding to hormone therapy. This treatment is still in the early stages of development and is not widely available.

Bisphosphonate Therapy

Bisphosphonate therapy helps ease pain and prevent fractures in men with prostate cancer that has spread to the bones. It works by strengthening the bones and reducing the risk of bone complications.

Cryotherapy or Cryosurgery

Cryotherapy or cryosurgery involves freezing and destroying cancer cells in the prostate. It is usually used for early-stage prostate cancer and is not as commonly used as other treatment options.

High-Intensity Focused Ultrasound

High-intensity focused ultrasound (HIFU) uses sound waves to deliver heat energy to kill cancer cells. It’s not widely available and is considered a non-standard treatment option.

When choosing a treatment option, it's essential to consider the risks, potential side effects, and your overall health and preferences. Discussing your options with your doctor can help you choose the best treatment plan. Early detection and treatment can significantly improve your chances of successfully managing prostate cancer.

Migraine Warning Signs and What You Can Do

 What Is Prodrome?

Sometimes called a pre-headache, this is when you might notice early warning signs of a migraine. It’s different for everyone and can start several hours or days before the headache fully hits. Try to note how you feel before each migraine and write it down in a journal so you’ll notice next time.

Most Common Signs

While not everyone feels the same things during prodrome, some symptoms happen more often than others. For example, you may yawn a lot, or you might need to pee more often. You could crave certain sweet foods more than usual, especially chocolate. If you have a bit of chocolate then get a migraine, you might think that caused it. But it may have just been a craving that was warning you a migraine was on the way.

Mood

Some people get irritable or depressed in the days or hours before a migraine. On the opposite end of the scale, some people feel a sense of intense happiness, or euphoria, in the hours beforehand.

Sleep

You may feel unusually tired before a migraine. And too much or too little sleep could help bring one on. Pay attention to how sleep connects to your symptoms. That can help you stay away from your triggers and possibly keep a migraine from coming on.

Belly Problems

Prodrome can sometimes affect your digestive system. You may feel sick to your stomach or have constipation or diarrhea. Your doctor or pharmacist can help you treat those, but that probably won’t prevent a migraine.

Sensitivity to Light or Sound

These are common signs of a coming migraine, and they often continue through the headache and post-headache stages. Bright light or loud noises can even trigger a second one as you’re getting over the first.

Changes in Vision

As you get closer to a migraine, your vision may get blurry. You also might have blind spots or see flashing lights or shapes. These issues can slowly get worse, but they don’t usually last more than an hour.

What to Do: Pain Relievers

Whether they’re prescription or over-the-counter, the trick is to take these as soon as you notice the telltale signs. The earlier you do, the better the results. But taking too much or taking them too often can cause stomach ulcers and possibly withdrawal headaches when you stop.

What to Do: Have a Little Caffeine

Sometimes, this can stop some early stage migraine pain by itself. It also may help boost the effects of pain relievers like aspirin, acetaminophen, and ibuprofen. Just don’t overdo it. Too much caffeine might lead to withdrawal headaches when you try to cut back.

What to Do: Meditate

Teachers and therapists can help you get started, or you can just keep it simple. Take 10 minutes every day to breathe deeply and slowly as you relax each group of muscles in your body, one at a time. Afterward, sit quietly for a couple of minutes and clear your mind. That can help anytime, but it may be especially useful if you notice warning signs of a migraine.

What to Do: Avoid Food Triggers

Certain things -- aged cheese, some fruits and nuts, alcohol, fermented or pickled items, and additives like nitrates and MSG -- can lead to migraines in some people. You may be able to figure out which ones bother you if you keep track of what you eat in a food journal.

What to Do: Lie Down in a Dark Room

This helps on two fronts. First, it calms and relaxes you, and that’s good when you want to fend off migraine pain. Second, it gets you away from bright light, which can make your symptoms worse.

What to Do: Try Heat or Cold

A cold compress on your neck or head can numb the area and dull pain signals. A heating pad might relax tense muscles. (A warm bath or shower could do the same thing.) You might try going back and forth between the two.

Is My P**** Normal?

 You can break your penis.

Relax -- it's not common. But it’s possible. The penis has no bones. It has chambers that fill up with blood when you're erect. If you push too hard and bend it too far, the chambers can tear. It can happen if you slip out during sex and thrust against your partner's body. Along with pain, you might hear a popping sound. Afterward you may be swollen and bruised. Surgery is usually the best treatment.

What's the usual age for a first erection?

Some boys are born with erections. Ultrasounds show that babies can have them in the womb. A baby’s erections aren't sexual. Stimulation can cause them -- they're common during diaper changes.

If you have an erection that lasts longer than 4 hours, your doctor may suggest:

If you have an erection that lasts over 4 hours, hurts, and doesn't result from being turned on, you could have a rare condition called priapism. It is a medical emergency, so head to the emergency room.  Some erectile dysfunction (ED) drugs can cause it. But priapism can also result from injuries, medications, diseases, drug use, and even spider bites.  A cold shower or ice packs can help. Light exercise like climbing stairs can help draw blood away from your penis into the rest of your body. It's important to see a doctor quickly, though. Untreated, priapism can cause scarring and erection problems that don’t go away.

Should I worry about little bumps on my penis?

Things that look like goose bumps along the shaft of your penis or scrotum are common. They're usually pimples or ingrown hairs. Lots of guys have harmless rings of little bumps around the head of the penis called pearly penile papules. That said, if you notice new bumps, ones beneath the surface of your skin or scrotum, or something that hurts, oozes, or bleeds, then go see your doctor.

How long is the average erect penis?

A lot of guys think they're smaller than they actually are. Part of it is your angle -- when you're looking down, you look stubbier than you would to someone else. Some guys with average penises get obsessed with the idea that they’re small. They have a psychological condition called penile dysmorphic disorder. While much less serious, it's similar to people with anorexia who think they look fat no matter how thin they really are.

The bigger guys’ feet, the bigger their penis.

The size of your penis has no connection to the size of your feet, hands, fingers, nose, or any other part of your body. If you're overweight, though, part of your penis' length can be hidden by fat at the base of your belly. So, if you want a simple, doctor-recommended way to make your penis look bigger, lose some weight.

Who made the term “ball ironing” popular?

George Clooney joked that he’d had his scrotum “unwrinkled,” a jab at the extent of Hollywood vanity. But soon enough, at least one spa reportedly started to offer the procedure, using lasers to remove hair, wrinkles, and discoloration. Needless to say, no medical organizations support such “scrotum rejuvenation.”

It's normal to have erections while you sleep.

It's natural to wake up with "morning wood." Men usually have three to five erections each night, often while they dream. We don't know why they happen, but they might help keep your penis healthy. If you're having sexual problems, your doctor might check for nighttime erections. If you have them, your issues are probably related to stress, anxiety, or circumstances. If you don't, you might have a medical problem.

Surgery can make your penis bigger.

But not much. Surgery adds less than an inch in length, on average. It can also make you thicker. But it's expensive, unproven, and risky. Worst side effects? In addition to pain, some guys wind up smaller -- scar tissue can tighten up, shrinking your penis. Two out of three guys who get surgery aren't happy with the results.

Masturbation is as healthy as having sex.

While sex seems to have lots of health benefits for guys -- for pain, your heart, and your prostate -- masturbation doesn't. What's the difference between having sex and doing the job yourself? Experts aren't sure, but your body seems to know, and it behaves differently. When you have sex, your semen has more -- and healthier -- sperm than when you masturbate.

Shrinkage

To keep sperm healthy, your body closely controls the temperature in your testes. When they're cold, they draw back to keep warm. To stay cool on hot summer days, you may notice them hanging low. Your penis may pull back during exercise or when you're anxious. Why? Your body is redirecting blood flow where you need it most -- getting ready for fight or flight.

Masturbating more than five times a week is unhealthy.

Are you masturbating too much? Probably not. Guys get hung up on the number. How many times is normal? But there is no such figure. Some guys masturbate a lot and some don't. It’s a problem if you masturbate so much that it interferes with school, work, or relationships. Otherwise, it really doesn't matter.

Is it normal for my penis to hang to one side?

Penises usually look a little uneven. They may naturally hang to the left or right. Usually, the right testicle is a little bigger and the left testicle hangs a little lower. You may also have a slight tilt to the left or right when you’re erect. But if your penis has a dramatic bend when erect -- especially if it hurts -- check with your doctor. Peyronie’s disease is one cause, and treatment can help.

At age 40, how many guys have ED?

Erectile dysfunction gets more common as you grow older. By age 70, 70% of guys have it. But just because it gets more common doesn’t mean you'll get it or that it's normal. Instead, it’s usually a sign of other health conditions that you can get treated for, like high blood pressure, diabetes, depression, or obesity. Talk to your doctor.

Which of these is a real treatment for premature ejaculation?

For guys on antidepressants, delayed ejaculation is a common and annoying side effect. But for the same reason, a low dose can be great for guys who tend to orgasm too soon. New options include sprays that contain medications and other ingredients that dull sensation a little, making you last longer.

How to Pick Walking Shows When You Have Knee Pain

 Medically Reviewed by Brunilda Nazario, MD on April 28, 2023

Written by Jodi Helmer

You’d never go for a walk wearing high heels or flip flops, right? You might be surprised to learn that wearing the wrong walking shoes could be just as bad for your knees.

“Your shoes affect the amount of impact your knee takes with every step,” says Matt Minard, DPT, a physical therapist and orthopedic specialist with Carolinas Healthcare System. “The right shoes are the first line of defense in dealing with knee pain.”

All walking shoes aren’t the same. They can vary in how much cushioning and support they offer. The design also affects how the shoe feels and whether it creates pressure points on the foot, which can affect your walk and, in turn, worsen knee pain.

What Works?

“There is no one brand that is best,” Minard says. “It’s all about how your foot fits in a particular shoe and how it affects your stride.”

A walking shoe might not always be the best option, says Bryan Heiderscheit, PhD, professor of orthopedics and rehabilitation at the University of Wisconsin-Madison.

“Walking shoes can be more rigid and stiff, and that can interfere with your normal stride pattern and change the load on your knee, making pain worse,” Heiderscheit says. “A running shoe might offer more cushion and flexibility. If you have knee pain, you need to think beyond a stereotypical stiff leather walking shoe.”

How to Choose

Minard suggests shopping for walking shoes at a specialty retail shop where the staff will look at the structure of your foot, watch you walk, and make recommendations based on your specific needs. The right shoe for someone with flat feet is different from the right shoe for someone with high arches, for example.

In general, look for shoes that are flexible. Heiderscheit recommends that you pick up a shoe and flex the toe toward the laces. A good walking shoe should flex easily. A shoe that’s hard to bend will restrict your foot, change your stride, and worsen knee pain.

Also check the soles for changes in height from the toe to heel. The shift should be subtle.

 “A shoe that is higher heel affects the bend of the knee and puts extra pressure on the joint,” Minard says.

A walking shoe designed with a thicker sole and rigid structure, known as a stability shoe, increases the load on the knee compared with walking barefoot or wearing flexible sneakers with thinner soles.

Sole width and flexibility aside, the most important thing to focus on when choosing a walking shoe is comfort.

“Buy the shoe that fits best and feels best,” says Rajwinder Deu, MD, assistant professor of orthopedic surgery at Johns Hopkins University. “All of us have certain styles and brands that fit us better.”

You may have to try on several pairs of walking shoes to find the one that fits best.

When to Shop

To get the right fit, try on shoes in the evening. Your feet swell throughout the day and will be their largest late in the day. Wear the same socks you wear during a walk. Lace up each pair and walk around the store. Pay attention to how the shoe feels.

“The right shoe will be comfortable right away,” Minard says. “You shouldn’t have to break in a walking shoe.”

Found one that works? “Stick with it,” Deu says.

When to Replace Them

Unlike running shoes, which you should replace every 300 to 500 miles, walking shoes absorb less force and can last much longer. As a general rule, walking shoes can last up to 9 months, Heiderscheit says.

To know when it’s time to replace your walking shoes, Heiderscheit suggests that you look at the soles: When the tread pattern is worn down, the heel is worn more on one side than the other. This can cause your foot to shift, which puts extra pressure on your knees. And when there are dimples in the side or bottom of the sole because the cushioning has broken down, it’s time for new shoes.

“Shoes play an important role in the mechanics of your stride,” Heiderscheit says. “The wrong shoe can change how you walk and put more pressure on the knee, making the pain worse. It’s worth it to invest in finding the right pair of walking shoes.”