Tag: health

How To Protect Your Hearing Over The Long Haul

October 3, 2024Megan HerrenAdvice, Lifestyle

Hearing loss is often seen as an inevitable part of aging. However, data from the National Institutes of Health indicates one in two people over the age of 85 has hearing loss, which suggests half of all individuals in that age bracket have no such issue. That should be encouraging to individuals concerned by the prospect of losing their hearing in their golden years.

The American Academy of Audiology notes that age-related hearing loss is known as presbycusis. Presbycusis can develop due to a combination of variables, including changes to blood flow and the structures of the inner ear as the body ages and shifts in how the brain processes speech and sounds. Certain medications and medical issues, including diabetes and poor circulation, also can exacerbate age-related hearing loss.

Though some hearing loss as individuals grow older may be related to age, Father Time cannot bear all the blame when individuals begin to lose their hearing. In fact, the National Institute on Deafness and Other Communication Disorders, using data from the 2015-2020 National Health and Nutrition Examination Survey, notes that roughly 5 percent of adults between the ages of 45 and 54 have disabling hearing loss. Such losses are unlikely to be a byproduct of aging, and more likely indicative that individual behaviors can affect the degree to which a person loses or maintains his or her hearing.

Preventive health care is vital to protecting the body long-term, and such maintenance can include steps to safeguard hearing over the long haul. The Hearing Health Foundation notes the following are some simple ways individuals can protect their hearing in the years to come.

Keep The Volume Down

The HHF advises individuals listen to personal audio devices at 50 to 60 percent of maximum audio level. Some smartphones are pre-programmed to alert users when they attempt to exceed these levels, and users are urged to heed these warnings when adjusting the volume on their devices.

Lower The Volume The Longer You Listen

Prolonged listening at high volumes can be especially harmful to hearing, even if users are listening at 50 to 60 percent of the maximum audio level. If you intend to listen for a long period of time, lower the volume even further.

Take Listening Breaks

The HHF recommends routine listening breaks from personal audio devices. Individuals who listen to personal devices throughout a workday are urged to take breaks at least once every hour.

Wear Over-The-Ear Headphones

The HHF recommends individuals choose over-the-ear, noise-cancelling headphones over earbuds. Over-the-ear headphones are more effective at creating a seal that blocks out ambient sounds, which means users are less likely to turn up the volume on their headphones than they might be when using earbuds.

Routine hearing examinations are an effective way to monitor hearing, and individuals are urged to make them part of their preventive health care regimen. When measures are taken to protect long-term hearing, individuals may find it easier to manage age-related hearing loss if they experience it.

Simple Ways To Get A Better Night’s Sleep

May 30, 2024MBEhleAdvice, Healthy, Lifestyle

Sleep is a vital component of a healthy lifestyle. The National Institutes of Health says good sleep improves brain performance and mood and helps reduce the risk of many diseases and disorders, including heart disease and obesity. In fact, sleep is as important for good health as diet and exercise.

Too often people do not get enough sleep or poor quality sleep. Sleep needs change as a person ages, with young children and teens requiring between nine and 10 hours per night. Most adults need at least seven hours each night. According to Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado, a person can make up for a poor night’s sleep by sleeping in the next day, but habitual loss of sleep cannot be recuperated in a weekend.

Men need to focus on sleep to feel their best. These sleep strategies, courtesy of The Centers for Disease Control and Prevention and the NIH, can promote better sleep.

Be Consistent

The body will adapt to a sleeping schedule when you go to bed and wake in the morning at the same time each day. Try not to vary your schedule between weekdays or weekends, or even when on vacation.

Limit Exposure to Light at Night

The body naturally responds to darkened conditions by stimulating the production of melatonin, which is a hormone that helps regulate the sleep-wake cycle. Too often people keep lights on at night or look at phones or watch television, which can adversely affect melatonin production and contribute to a poor sleep environment.

Exercise Each Day

Aim for daily exercise, which can make it easier to fall asleep at night. Avoid exercise a few hours before bed, however.

Spend Time Outside Each Day

At least 30 minutes of sunlight and fresh air each day can promote a better night’s sleep.

Watch Your Naps

Naps should be short and taken before mid-afternoon.

Skip Caffeine and Alcohol Later in a Day

Caffeine consumption can impede the ability to fall asleep because it is a stimulant. Although alcohol is a depressant and can make it easy to fall asleep, the sleep that is taking place after consuming alcohol, particularly late at night, will not be quality, restorative sleep.

Keep meals at Night Very Light

Heavy meals that force the body to spend hours digesting can interrupt sleep onset and quality.

Maintain a Dark, Cool and Quiet Bedroom

A dark, cool and quiet bedroom is a positive sleep environment.

If sleeping habits do not improve after making these changes, individuals should speak with a health care provider to determine if there is an underlying condition that is compromising sleep, such as restless leg syndrome or obstructive sleep apnea. Although sleeping pills can offer relief once in a while, they should not be seen as long-term solutions to sleeping disorders. Doctor can be useful allies in helping individuals get better sleep.

Tips To Maintain Your Commitment To Exercise

February 1, 2024MBEhleFitness, Healthy

At one point or another, millions of adults across the globe have resolved to be more physically active. The benefits of routine exercise are too numerous to cite, but some of the more notable ones include a lower risk for chronic disease and illness, improved self-esteem and greater overall health.

With so much to gain from routine exercise, it’s no wonder so many people aspire to be more physically active. But it’s easy to lose motivation when aspiring to exercise more. Each year, one of the most popular New Year’s resolutions is to exercise more. In fact, Statista conducted a survey regarding New Year’s resolutions for 2023 and found that exercising more was the most popular resolution. However, a 2021 study published in the International Journal of Environment Research and Public Health found that 64 percent of people abandon their New Year’s resolutions within a month of making them. Exercising more requires commitment, and there are some ways to make it a little easier to maintain that commitment over the long haul.

Break It Up

The Harvard T.H. Chan School of Public Health notes that people don’t need to exercise all at once to reap the rewards of physical activity. If time is tight, break up a workout over the course of your day. Some strength-training exercises in the morning can be followed up with a brisk walk or run over a lunch break. This approach makes it easier to fit a full workout into your daily routine.

Employ The Buddy System

The Centers for Disease Control and Prevention suggests that working out with a partner increases exercise motivation and encourages individuals to be more consistent with their exercise routine so they do not let their partners down. The authors behind a 2019 study published in the International Journal of Research in Exercise Physiology suggested the efficacy of the buddy system may require further study before researchers can definitively say it’s an effective motivation strategy for people who want to exercise more. But there’s no denying that many individuals feel that they are more likely to exercise with a friend than they are if they go solo.

Schedule Exercise Time

Busy professionals book work meetings, family obligations and other daily tasks in their schedules, and the T.H. Chan School of Public Health recommends doing the same with exercise. Allotting time to exercise each day may decrease the likelihood that you’ll skip a workout, and once results start to manifest you may be more motivated to stay the course.

Identify What Progress May Look Like

It’s easy to become discouraged if a commitment to routine exercise does not produce visible results. But just because your abs are not becoming chiseled a month into a workout routine or the scale is not reflecting significant weight loss does not mean your routine is not working. As the human body ages, it becomes more difficult to transform it. So a workout routine that left you looking lean and chiseled in your twenties may not produce the same body in your forties. But that does not mean the exercise isn’t working and ultimately helping you get healthier. Adults are urged to speak with their physicians and identify what progress with a workout routine might look like for someone their age. Progress may look different than it did years ago, but if the end result is a healthier you, then that should be all the motivation you need to keep going.

It’s no secret that making a commitment to routine exercise can be difficult. But various strategies can increase the likelihood that individuals will stay the course as they seek to exercise more frequently.

Tips To Prepare For Flu Season

January 18, 2024MBEhleAdvice, Healthy, Winter

Influenza is more common than people may realize. Data from the World Health Organization indicates there are around one billion cases of seasonal influenza each year. Though only a small fraction of those cases result in severe illness, even a mild case of the flu can be unpleasant and disruptive.

The phrase “flu prevention” may be somewhat misleading, as the best people can do is reduce their risk for seasonal influenza. According to the Centers for Disease Control and Prevention, the best way to do that is to get vaccinated against the flu each year. Each year’s flu shot is different, as researchers design the vaccination based on which strand of influenza they anticipate will be most prevalent in a given year. In addition to getting vaccinated, individuals can consider these tips, courtesy of the CDC, to protect themselves and others from the flu and stop the spread of germs.

Steer clear of close contact. Individuals who are sick can steer clear of close contact with other people in order to safeguard them from the flu. On the flip side, people who live or work with individuals who have the flu can avoid close contact as well.
Don’t be a hero. The CDC urges anyone who is sick with the flu to stay home until their illness subsides. Avoid going to school, work and running errands so you can help to prevent the virus from spreading.
Cover up. The CDC notes that the flu virus spreads primarily through droplets produced when people with influenza cough, sneeze or talk. When around others, cover your mouth and nose, particularly when sneezing or coughing. When you have to sneeze or cough, do so into the cradle of your elbow. Coughing into your hands could help to spread the virus, as germs can transfer from your hand onto surfaces others may touch, like doorknobs and handles.
Routinely wash your hands. Make it a habit to wash your hands regularly. When returning home, wash your hands before you do anything else. This is especially important when returning home from places where lots of people tend to congregate, such as grocery stores and restaurants. Lathering hands with soap and water for at least 20 seconds can help get rid of germs. If soap and water is not available, the CDC recommends using an alcohol-based hand rub.
Avoid touching your eyes, nose or mouth. The CDC notes that germs spread when people touch contaminated surfaces or objects and then touch their eyes, nose or mouth. It’s easy to touch your eyes, nose or mouth without even thinking about it, but make a concerted effort to avoid touching these areas to safeguard yourself and others from the flu.

Seasonal influenza can be a disruptive and potentially deadly force. Various practices can help people protect themselves and others from contracting the flu.

Activities To Strengthen The Heart

January 11, 2024MBEhleFitness, Healthy

The heart is a vital component of the human body. Without a functional heart, life is simply not possible. As with other muscles in the body, it is important to give the heart a workout to improve its strength and vitality. Intermountain Health says an individual who dos not exercise is more than twice as likely to get heart disease as someone who does. UCI Health says heart disease is the No. 1 cause of death worldwide.

Exercise is an ideal way to strengthen the heart and reduce your risk for heart disease and other conditions. Certain activities are prime for boosting heart health.

Aerobic Exercise

Aerobic exercise raises heart rate and gets the blood pumping throughout the body. Aerobic activity improves circulation, and over time it ensures the heart does not have to work as hard to pump blood, thus potentially lowering blood pressure. Also, aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily. Aerobic exercises include brisk walking, running, swimming, cycling, playing tennis, and other activities that get the heart pumping. Aim for 30 minutes each day, for at least five days a week.

Resistance/Weight Training

Building muscle can help the body burn fat and boost metabolism. This type of training can use weights or the body’s own resistance. Improving muscle mass while reducing body fat and excess weight are heart-healthy steps to take. Strength training can be incorporated into a routine two to three days a week.

Balance and Flexibility Exercises

A person may wonder what flexibility and balance has to do with heart health. While there isn’t a direct correlation to how the heart works, these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out. Inactivity is dangerous for the heart, so ensuring that physical activity can continue is important. Flexibility and balance exercises keep the body limber, and can be incorporated into daily workouts. Stretching, tai chi, yoga, and pilates can be included two or three times a week.

Healthy Eating

The foods people eat can affect heart health. Opt for lean protein sources and foods that include healthy fats. Salmon, avocados and olives are some options. Balance these foods with whole grains that are full of fiber, which can help a person feel fuller longer. Fiber also is essential for preventing atherosclerosis, a condition that causes hardening of the arteries.

Meditation

Slowing down, performing deep-breathing exercises and meditation can reduce stress. That, in turn, can help prevent damage to the heart.

Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines.

What To Know About Breast Lumps

October 19, 2023MBEhleAdvice

Breast cancer is a cause for concern for millions of women. Each year about 264,000 cases of breast cancer are diagnosed in women in the United States, according to the Centers for Disease Control and Prevention. The Canadian Cancer Society indicates around 28,600 Canadian women will be diagnosed with breast cancer this year. Globally, data from the World Health Organization indicates roughly 2.3 million women were diagnosed with breast cancer in 2020.

One of the more notable symptoms of breast cancer is the presence of a lump in the breast. Though not all lumps are malignant, it’s important that women learn about breast anatomy and lumps as part of their preventive health care routines.

Mount Sinai says that breast lumps can occur at any age in both men and women. Hormonal changes can cause breast enlargement and lumps during puberty, and boys and girls may even be born with lumps from the estrogen received from their mothers.

It is important to note that the vast majority of breast lumps are benign. The National Institutes of Health says 60 to 80 percent of all breast lumps are non-cancerous. The most common causes of breast lumps are fibroadenomas and fibrocystic changes. Fibroademomas are small, smooth, moveable, painless round lumps that usually affect women who are at an age to have children, indicates the Merck Manual. They are non-cancerous and feel rubbery.

Fibrocystic changes are painful, lumpy breasts. This benign condition does not increase a woman’s risk for breast cancer. Symptoms often are worse right before one’s menstrual period, and then improve after the period begins.

Additional factors can contribute to the formation of lumps. Breast cysts are fluid-filled sacs that likely go away on their own or may be aspirated to relieve pain. Complex cysts may need to be removed surgically. Sometimes cysts also may form in milk ducts throughout the breasts.

Lumps also may be the result of injury. Blood can collect under the skin and form a type of lump called a hematoma. Other lumps may be traced to lipomas, which is a collection of fatty tissue or breast abscesses, which typically occur if a person is breastfeeding or has recently given birth.

Additional causes of lumps can be discussed with a doctor. Though the majority of lumps are not a cause for concern, it is important for people to regularly feel their breasts to check for abnormalities. Doctors may recommend annual mammograms to women age 40 and older. In its earliest stages, breast cancer may produce little to no visible symptoms, but a mammogram may be able to catch something early on.

The Health Benefits Of Being In Nature

September 14, 2023MBEhleHealthy, Outdoors

Nature enthusiasts are known to say that spending time in the great outdoors has a positive effect on their mental and physical well-being. Such an outlook is more than mere speculation, as it turns out spending time in nature provides a host of health benefits that might surprise even the most devoted outdoors enthusiasts.

Nature and Cognitive Health

A 2010 study published in the American Journal of Alzheimer’s Disease & Other Dementias found that engaged persons with dementia in horticultural therapy-based (HT-based) programming solicited higher rates of participation than traditional activities (TA) programming. In addition, a separate 2013 study in the journal Dementia found that exposure to a therapeutic garden had a positive impact on quality of life for people with dementia. And it’s not just dementia patients who can experience the cognitive benefits of time spent in nature, as the Hagley Museum and Library reports that numerous studies have found exposure to nature improves cognitive function.

Nature and Vitamin D

The potential health benefits of vitamin D are increasingly drawing the attention of medical researchers, and for good reason. According to the Harvard Medical School, recent research has suggested that vitamin D may offer added protection against conditions such as osteoporosis, cancer, heart attack, stroke, and depression. Exposure to sunshine can help the body generate vitamin D, thus providing further reason to spend time in nature.

Nature and Overall Well-Being

Given the aforementioned health benefits related to spending time in nature, it’s easy for even non-scientists to conclude that being outdoors has a profound impact on overall well-being. But non-scientists can rest assured that recent research has confirmed such conclusions. A 2019 study published in the journal Scientific Reports found that individuals who spent at least 120 minutes a week in nature were significantly more likely to report good health and psychological well-being than those who spent less time outdoors. Though the authors of the study cautioned that the exposure-response relationship was under-researched, and therefore likely needed to be studied more extensively, in the meantime individuals, after a consultation with their physicians and confirmation that it’s safe to get out more often, can aspire to spend at least 120 minutes in nature each week. The results may speak for themselves.

Nature has a lot to offer, and the benefits of spending more time outdoors may be even more significant than people recognize.

How To Protect Long-Term Cognitive Health

January 26, 2023MBEhleAdvice, Lifestyle

Cognitive health is not something to take for granted. Although a certain level of memory loss can be expected as people age, when the ability to clearly think, learn and remember is compromised, those changes can affect an individual’s ability to perform daily activities and should serve as a cause for concern.

Brain health should be a priority for everyone. The National Institute on Aging says brain health is an umbrella term that encompasses a host of factors, including:

· cognitive health, which is how well you think, learn and remember

· motor function, or how you make and control movements

· tactile function, which is how you feel sensations; and

· emotional function, or how emotions are interpreted and responded to.

Individuals can safeguard brain health – particularly cognitive health – by taking these steps.

Be More Health-Conscious

Working with doctors, individuals can put their health first. This includes getting routine screenings, managing chronic health problems, limiting or avoiding alcohol and nicotine products, and getting the recommended amount of sleep each night.

Manage High Blood Pressure

All chronic conditions cause long-term repercussions, but the NIA indicates that observational studies show having high blood pressure in mid-life increases the risk of cognitive decline later in life. Lowering blood pressure lowers the risk for mild cognitive impairment and possibly dementia.

Challenge Your Brain

Harvard Medical School says nurturing social contacts, engaging in stimulating mental activities like reading and doing puzzles, seeing new places, and learning new things can help keep the brain in top form.

Manage Stress

Stress can take its toll on the body, and there is reason to believe that it may adversely affect cognitive health as well. Make every stride to reduce stress, whether that involves taking vacations, meditating, laughing with friends and family, or engaging in relaxing activities that relieve stress.

Get Enough Vitamin D

Vitamin D is linked to a host health benefits, including its potential to promote a healthy brain. Individuals can get more time outdoors to get vitamin D naturally from the sun and eat foods rich in vitamin D. If doctors find that vitamin D levels are exceptionally low, supplementation can help.

Pay Attention To Hearing Loss

Certain hearing loss has been linked to cognitive decline, says Healthline. Researchers in Italy concluded that people with central hearing loss had a higher risk of mild cognitive impairment than those with no hearing loss or peripheral hearing loss. Individuals with central hearing loss are urged to speak to their physicians to determine if they can take preventive action to stave off further decline.

Cognitive health should be a priority. Adults can employ various strategies to reduce their risk of cognitive decline as they age.

3 Treatment Options For Breast Cancer Patients

October 20, 2022MBEhleAdvice, Healthy, Lifestyle

Millions of women worldwide are diagnosed with breast cancer each year. Such a diagnosis is never welcome, but women should know that survival rates have improved dramatically in recent decades. In fact, the World Health Organization reports that, by the end of 2020, nearly eight million women were living despite having been diagnosed with breast cancer at some point in the previous half decade.

One of the reasons for the improved survival rates is the efficacy of various treatments. The National Breast Cancer Foundation, Inc.® notes that doctors have various options to treat breast cancer, and they often devise treatment plans that include some combination of treatments. Though no one wants to imagine receiving a breast cancer diagnosis, understanding the potential treatments for the disease can help women and their families be more prepared should that day ever arrive. The following are three treatment options physicians may discuss with women as they begin devising ways to overcome the disease.

1. Chemotherapy

Chemotherapy is used to treat various cancers, including breast cancer. Chemotherapy employs various drugs to destroy cancer cells or slow their growth. The drugs administered during chemotherapy are known as cytotoxic drugs and may be administered orally or intravenously. The NBCF notes that chemotherapy is offered to most patients, though doctors will consider a host of variables before deciding if chemotherapy is right for a given patient. Those variables include the type of tumor, its grade and its size.

2. Radiation therapy

During radiation treatments, high energy rays are used to kill cancer cells. Only cells in the part of the body that is being treated with radiation are affected, so patients needn’t worry that other parts of their body will be hit with radiation. The NBCF reports that patients diagnosed with Stage 0 (DCIS) and most diagnosed with Stage 1 invasive cancer or higher can expect doctors to prescribe radiation therapy. Women who have had a lumpectomy also are likely to be prescribed radiation. Two main kinds of radiation are generally considered for breast cancer patients. External beam breast cancer radiation treatment delivers cancer-killing rays through a large machine. Internal breast cancer radiation is a newer treatment that injects radioactive cancer-killing treatments into the affected area.

3. Targeted therapy

The NBCF reports that targeted therapy is commonly used in combination with traditional chemotherapy. Targeted therapy attacks specific breast cancer cells without harming normal cells, which is why it tends to produce less severe side effects than chemotherapy treatments. Targeted therapy employs drugs to block the growth of cancer cells in very specific ways. One example cited by the NBCF is the drug Trastuzumab, or Herceptin®, which is given to women whose breast tumors have too much of the abnormal protein HER2. Though the side effects of targeted therapies tend to be less severe, women may still experience issues like fever and chills, nausea, headaches, and other symptoms after drugs have been administered.

Expanding breast cancer treatments have done much to improve survival rates for patients. Women diagnosed with the disease are urged to play an active role in their treatments and ask any questions they might have before, during and after being treated.

10 Doctor-Recommended Health Tips for the New Year

January 23, 2020MBEhleAdvice

Four in 10 adults in the U.S. have two or more chronic diseases, according to the Centers for Disease Control and Prevention. While certain conditions and risk factors are beyond one’s control, the new year is the perfect time to consider the many lifestyle choices you can make for improved health.

“With too many holiday sweets and not enough exercise likely in the rearview mirror, now is the perfect time to consider your personal goals and how you can make positive health choices in the coming year,” says American Medical Association (AMA) President Patrice A. Harris, M.D. “The good news is that there are a few easy steps you can take that will set you on the right track for a healthier 2020.”

To get you started, the AMA is offering 10 wellness tips for the new year:

1. Steps you take now can help prevent or delay the onset of type 2 diabetes. Learn your risk by taking the self-screening test at DoIHavePrediabetes.org.

2. Be more physically active. Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

3. Visit LowerYourHBP.org to better understand blood pressure numbers and take necessary steps to get high blood pressure – also known as hypertension — under control. Doing so will reduce your risk of heart attack or stroke.

4. Reduce your intake of processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also reduce your consumption of sugar-sweetened beverages and drink more water instead. Drinking sugary beverages — even 100% fruit juices — is associated with a higher all-cause mortality risk, a new study published in JAMA Network Open suggests.

5. If your health care professional determines that you need antibiotics, take them exactly as prescribed. Antibiotic resistance is a serious public health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu.

6. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans — up to one drink daily for women and two drinks daily for men, and only by adults of legal drinking age.

7. Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit. Declare your home and car smoke- and aerosol-free to eliminate secondhand exposure.

8. Pain medication is personal. If you’re taking prescription opioids or other medications, follow your doctor’s instructions. Store them safely to prevent misuse and properly dispose of any leftover medication.

9. Make sure your family is up-to-date on vaccines, including the annual influenza vaccine for everyone age six months or older. If you’re pregnant, you can receive the flu vaccine during any trimester, but should receive the Tdap vaccine early in the third trimester to protect yourself against flu and whooping cough.

10. Manage stress. A good diet, sufficient sleep (at least 7.5 hours per night), daily exercise and wellness activities, like yoga and meditation, are key ingredients to maintaining and improving your mental health, but don’t hesitate to ask for help from a mental health professional when you need it.