Author: Chaunie Brusie

Cryotherapy: What Is It And How Does It Work?

Post author By Chaunie Brusie
Post date November 8, 2017

Picture this: You have a whole afternoon to yourself to do anything you want. You consider the possibilities: strolling through a bookstore, inhaling the beautiful smell of fresh, new pages, hitting the Target aisle to stock up on 8,000 more pillows and throws that you’ll probably never use, or indulging in some solo pampering.
But instead of hitting the spa for a relaxing massage or getting your toes updated with a brightly colored pedicure, you consider trying something totally new: cryotherapy. Unlike a warm blanket or the reassuring hands of a massage therapist, you will be plunged into literal below-freezing temperatures and be subjected to the frigid, cold air as you shiver in a chamber specifically designed to keep you chilly.
Sound relaxing?
Maybe not, but whole-body cryotherapy (WBC) is one of the latest crazes in the wellness world, and proponents swear it has a lot of benefits, like decreasing pain, improving muscle recovery, and boosting circulation. So does it work? And should you try it? Here’s what you should know before paying someone to let you plunge into an icy air bath.

What is cryotherapy?

Put simply, cryotherapy is “cold therapy” for the skin and body. According to an article published in the Journal of Sports Medicine (JSM), whole-body cryotherapy, just one of many types of cryotherapy, involves exposing the entire body to temperatures between –100 degrees Celsius and –140 degrees celsius, which translates to between –148 degrees Fahrenheit and –220 degrees Fahrenheit, for therapeutic purposes. This is done in a special chamber that controls the temperature for short bursts of time, usually between two and five minutes.
The JSM article explains that whole-body cryotherapy was originally developed to treat chronic, painful medical conditions such as multiple sclerosis (MS) and rheumatoid arthritis (RA) by reducing inflammation. Before long, athletes decided to hack the frigid treatment to perform better on the courts and fields. In the world of athletes, who tend to use the treatment within a day of exercise, the purported benefits of cryotherapy include a reduction in tissue inflammation, instant and ongoing pain relief, and increased muscle recovery.
Now, however, cryotherapy is going beyond treatment for people with MS, RA, and pro athletes and being extended to anyone who wants to try to benefit from making like they’re in Antarctica for a few minutes. Typically, you can choose between whole-body cryotherapy or a targeted treatment, like a cryotherapy facial, which applies cold air just to the face.
So how exactly is voluntarily freezing yourself beneficial in any way, shape, or form? Madeline Lovell, the owner of Celsius STL Cryotherapy in St. Louis, says that it’s all in the science of what’s going on inside the body while the outside of your body is freezing its pants off (if you’re even wearing any, that is). Celsius STL has two brick-and-mortar cryotherapy chambers and a mobile cryotherapy chamber that travels to local gyms, spas, chiropractors’ offices, and businesses.
“Common sense tells you that standing in [negative] 200 degrees for two to three minutes would make you frozen solid,” Lovell says. “However, the cool temperature only affects your skin’s surface, triggering your thermoreceptors to send electrical impulses to the brain making you ‘think’ you are freezing. This sends your body into a defensive mode by quickly transporting the body’s blood, nutrients, and resources to the organs in the core. During this process the body starts oxygenating your blood, flushing it of toxins and lactic acid. Immediately after exiting the cryosauna, your body starts returning to its normal state by increasing blood flow of your newly oxygenated blood back out to your limbs. Your body responds to the increased blood flow by dilating the blood vessels to distribute heat. The body starts absorbing the blood, which is now enriched with erythrocytes, oxygen, collagen, and other essential nutrients.”
Long story short, there’s a lot going on beneath the cold surface of your skin when you go cryo. And Lovell says a great deal of the cryotherapy magic happens after your time in the chamber is over, too, as the treatment boosts your body’s natural healing abilities, reducing swelling, inflammation, and joint and muscle pain; increasing your metabolism; reducing cellulite; speeding up muscle recovery; and much more.
In addition to health and wellness cryotherapy treatments, the medical world also has harnessed some Frozen powers to treat certain skin conditions. There is another intervention called cryosurgery, which uses extremely cold temperatures from liquid nitrogen to destroy tumors or moles on the skin. Unlike cryotherapy, which is supposed to provide benefits to the skin, muscles, and blood vessels, however, cryosurgery is extremely different from whole-body cryotherapy in that it’s meant to kill off unwanted tissue by literally freezing it.

What Cryotherapy Feels Like

If you get the treatment, you can expect to visit a special cryotherapy center, sometimes called a cryosauna, that features chambers designed specifically for the therapy. Cryotherapy chambers often resemble upright tanning beds with open tops. You stand inside the chamber with your head sticking out as frigid air, which is produced from liquid nitrogen cooling within the internal elements of the chamber, flows around you. Lovell explains that people who get the treatment step into the chamber with gloves, socks, and shoes that the center provides because it’s important to avoid getting in with any wet or damp skin or clothing because it can freeze, which is a serious risk considering frostbite can damage tissue in less than 10 minutes in temperatures under –35 degrees Fahrenheit.
In discussing precautions such as socks, gloves, and shoes, Lovell goes on to say, “Cryotherapy has over 30 years of research in order to perfect the treatment process for optimal client experience.”
So what does it feel like? Lovell describes the sensation of the whole-body treatment as akin to rolling around in the snow naked. There’s a visual you’re not likely to forget, right? However, she swears it’s not painful in any way and that a specialist is nearby during the entire procedure.
“You feel a pins and needles sensation during the treatment, but it disappears the second you step out of the chamber,” she says. “Cryotherapy is definitely cold, and you will feel uncomfortable, but it is not painful. It’s a dry cold, that feels different than a wet cold. It’s not like putting your hand or body in a bucket of ice, which hurts. There is no actual freezing, just the feeling of being cold.”
Health blogger Christina Rice chronicled her experience with cryotherapy on her site, Addicted to Lovely, where she walks readers through the entire process at a treatment center in Hollywood. The center she visited actually had a chamber that enclosed her entire body, head and all—more like a shower—and she and her friend, who underwent the treatment together, donned face masks, headbands, towels, and thick gloves to protect their bodies. Rice and her companion stayed in the chamber for three minutes and used the “medium” setting of cold, which she described as similar to being outside on a cold day.
“My eyelashes got frosted white and the hair on my arms was standing up straight, which really entertained me,” she wrote.
Rice said that she was a fan of the procedure and that she experienced a huge boost of mental clarity and whole-body relaxation, “like a really good massage without the soreness” after the treatment. She also tried a cryotherapy facial, which she says helped reduce some of her facial discoloration.
Lovell does warn that there’s an unexpected side effect of cryotherapy you should know about. “[It] makes your body crave extra rest at night, causing you to sleep deeper and longer when you decide to go to bed,” she says.
Bring on the pillows!

What are the benefits of cryotherapy?

According to Lovell, cryotherapy has benefits for pretty much everyone, “whether you are an athlete, a mom, a couch potato, grandpa, or average Joe.”
She notes that she does see a lot of athletes seeking to use cryotherapy for recovery and that women especially turn to cryotherapy as an easy way to get a short and effective workout in. Lovell claims that just one session of cryotherapy can burn between 500 and 800 calories and boosts your metabolism hours after the treatment is over.
She also adds that older clients or clients with joint issues may find relief from joint pain and muscle aches and those with skin conditions such as acne, blemishes, eczema, and psoriasis might find the cold air helps with clearing up their skin.
Lovell points HealthyWay readers to this long list of benefits that cryotherapy can provide, but remember: None of these claims are endorsed by the Food and Drug Administration (FDA), which actually warns that “not a single WBC device has been cleared or approved by the agency in support of [any] claims” pertaining to cryotherapy’s potential when it comes to treating asthma, Alzheimer’s, anxiety, chronic pain, depression, fibromyalgia, insomnia, migraines, MS, osteoarthritis or rheumatoid arthritis, or facilitating weight loss.

What the Studies Say

Although cryotherapy might be the latest trend in the health and wellness field, peer-reviewed studies on the treatment aren’t as enthusiastic. So far, there isn’t a whole lot of strong evidence that cryotherapy is beneficial for everyone. For example, the cryotherapy article published in JSM explains that cold therapy does have benefits for improving muscle recovery and reducing soreness, but a simple ice pack or cold-water bath is far more affordable and accessible and could be just as effective, if not more so. Cryotherapy costs between $60 and $100 a session, according to a recent piece by Groupon’s editorial team, whereas even a nice ice pack runs under $12 and can be used over and over again.
Studies have found, however, that whole-body cryotherapy can be helpful in reducing the pain experienced by individual with certain medical conditions such as rheumatoid arthritis and acute low back pain.

Who should use cryotherapy?

Lovell uses cryotherapy every single day, which I, for one, have trouble understanding—maybe because I live in Michigan and the thought of voluntarily signing up to be cold any more than I already am most days of the year seems like torture.
Regardless of my aversion to cold, though, Lovell maintains that almost everyone can benefit from the therapy. “I have been most surprised at how quickly cryotherapy works for people,” she says.
Lovell claims that since beginning her practice of using cryotherapy daily, she has more energy and stamina, especially while exercising. She says she no longer gets sore after workouts and has been able to achieve some impressive personal records in both lifting and cardio, which she attributes to cryotherapy boosting her muscle recovery. And if that’s not enough, she also says she sleeps better, averaging eight to ten hours a night (um, am I dreaming?) and has noticed that her anxiety and chronic migraines have also decreased.
“There is an instant relief for a lot of chronic pain and suffering,” she notes. “Lots of tears of joy and hugs from clients who suffer from chronic pain feeling some relief for the first time in a long time. A lot of people are skeptical at how standing in a cold chamber for two to three minutes could have so many benefits. I was skeptical at first as well. I am just an average young woman. I did not think I needed fixing by cryotherapy, but it has changed my life. I have seen so many people feel the same way.”

Risks of Cryotherapy

While it may sound like we should all be taking a daily jaunt into the sub-zero freezing chambers, as with most health trends, what sounds too good to be true may very well be. The FDA’s warning about WBC includes a statement from one of the Administration’s scientific reviewers, Anna Ghambaryan, MD, PhD, who said, “Potential hazards include asphyxiation, especially when liquid nitrogen is used for cooling.” The FDA also warns that because of the extreme temperatures that define it, cryotherapy poses a risk of frostbite, burns, and eye injury.
Lovell maintains that WBC is very well tolerated and has minimal risks, but shares that the therapy can cause fluctuations in blood pressure by up to 10 points systolically during the procedure, which reverses when it’s finished, posing a risk for people with high blood pressure, who are not candidates for the therapy.
Anyone with following conditions, some of which the JSM article identifies as contraindications, should not receive cryotherapy:

Pregnancy
Hypertension
Coronary disease
Acute or recent myocardial infarction
Unstable angina pectoris
Arrhythmia
Symptomatic cardiovascular disease
Cardiac pacemaker
Peripheral arterial occlusive disease
Venous thrombosis
Acute or recent cerebrovascular accident
Uncontrolled seizures
Fever
Tumor disease
Bleeding disorders
Open wounds
Circulatory disorders
Raynaud’s phenomenon
Cold allergies
Obstruction of the bronchus caused by cold

Also, a serious word of warning: DIY cryotherapy is never an option you should consider. Unfortunately, one woman who tried to use cryotherapy after-hours on her own lost her life. The same New York Times piece that chronicles her story also touches on injuries sustained by people who wore wet gloves or sweaty socks into cryo chambers.
If you do choose to visit a cryotherapy treatment center, be sure to look into the center’s history and ask about safety protocols and procedures, including verifying if an attendant will be present during the treatment and available to help if a problem arises. In the U.S., there are no cryotherapy treatment centers approved any by governing body, so the FDA recommends talking to your doctor before getting the treatment if you do decide it’s something you want to try.
And if you’re looking for a much cheaper form of cryotherapy, feel free to come visit me in Michigan around January—a quick walk around the block in winter is still giving me all the cold air I need.

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Moves That Fitness Instructors Agree Are A Complete Waste Of Time

Post author By Chaunie Brusie
Post date October 13, 2017

Chances are you’re a busy person with a lot going on. And even though you may genuinely enjoy working out and are fully aware of all of the benefits that exercise and leading a healthy lifestyle can have, you also don’t want your efforts in the gym to be wasted. With your limited time, you want to make sure that you’re focusing your efforts on safe, efficient exercises.
Just like everybody is different so is every body, but there are a few moves that fitness experts agree are a total waste of time.

1. Those Gym Machines

Sure, a gym with lots of machines might look impressive, but they may not actually be helping you in any way, shape, or form. Alex Bennett, an Athletics and Fitness Association of America–certified personal fitness trainer with a degree in corrective exercise specialization from the National Academy of Sports Medicine, notes that he sees many people using machines at the gym that actually lack effectiveness and functionality.

Their movement patterns have become altered so the body no longer knows how to stabilize and protect itself.

The top two offenders? The abdominal crunch machine and the hip abductor/adductor machine.
He explains that the machines are designed to isolate a muscle, but in the process they leave out key corresponding muscles, making the move less beneficial overall. Instead, he recommends skipping the machines and doing more compound movements, such as lunges or squats, to help strengthen the hip complex and legs.
“Compound movements also burn more calories than isolation machines,” Bennett adds.
For your core, he suggests planks or stepping it up and doing a plank on a BOSU ball or Swiss ball. “This recruits more muscle fibers and requires greater activation to stabilize the spine,” he explains. “It strengthens the core and leads to better long-term back health.”

Eric Wilson, 31, a master personal trainer and award-winning corrective exercise specialist from Cary, North Carolina, adds that the Smith machine—that one-stop-shop for all exercises in the gym—is a breeding ground for unbeneficial moves.
“Performing exercises like the squat, bench press, and overhead press on the Smith machine takes your body out of a natural movement pattern,” he notes. Because the Smith machine bar is fixed on a vertical plane, Wilson explains that using it effectively reduces any training for critical stabilizer muscles that need to be strengthened to prevent injury.

Unfortunately, although some people might think that they are doing a lot of heavy weight on a Smith machine, they actually aren’t able to really lift that much literally anywhere but on that one machine. The Smith machine basically does a lot of the work for you by stabilizing the weight. You might be able to isolate a muscle group, but it’s not helpful for overall strength and everyday functionality.
“This is why you may hear about people who lift a lot of weight in the gym but throw their back out picking up a laundry basket,” Wilson adds. “Their movement patterns have become altered so the body no longer knows how to stabilize and protect itself.”

Two other gym machines that Wilson actually bans his clients from using at all are the seated ab crunch and seated back extension machine. Not only does he believe that those machines are not beneficial, but he also notes that they tend to pose a great risk for back injury or aggravation. He explains that while many people believe that using machines is “safer” than doing free weights, this is not correct. Instead, machines can isolate muscles in ways they were never meant to be used.
For example, the bending back extension forces the lower back to play a mobility role it wasn’t designed to do. “While seated on these machines, your pivot point is now moved from the hip into the low back, forcing the low back into flexion and extension under shearing forces,” Wilson points out.

“Imagine your disc being compressed because you are in a seated position, then being further compressed back and forth in a rocking motion under load. This creates the potential for a herniated disc or worse.” To strengthen your back and your abs at the same time without the risks the machines pose, focus on movements that engage the whole core, such as planks, side planks, or crunches on an exercise ball.

2. This Basic Move

Does exercise get any more basic than your classic crunch? Probably not. But unfortunately, that basic crunch is probably not doing much to help you either.

This can also put the back muscles responsible for posture in a very poor position.

Bennett explains that not only is your basic crunch on the floor not an effective exercise, but it can also be harmful for the back and neck. “I see a lot of people tuck the chin during a sit-up,” he says.

“This puts a tremendous amount of strain on the neck, especially for those who are performing numerous reps. This can also put the back muscles responsible for posture in a very poor position. That position can lead to rounded shoulders and a forward head.”
Instead of risking harm with a basic crunch or sit-up, Bennett suggests moving to a Swiss ball, which allow you to keep your chin up and keep your back flat so you work the entire abdominal complex.
Bennett also notes that crunches or twists that focus on the abdominals or obliques can be particularly harmful to mothers who have recently given birth. “This is due to diastasis recti or rectus divarication, which is the widening of the gap between the two sections of the rectus abdominis (or 6 pack),” he says. Crunches or twists can actually force those muscles further apart.

Instead, he recommends practicing engaging your core by drawing your belly button back in toward your spine as you slowly exhale. “It is important to do this slowly and not forcefully,” he adds.

3. This Common Ab Exercise

One thing that Wilson frequently sees people doing (that they shouldn’t be) is a common ab exercise in front of a mirror. It involves standing in front of a mirror, holding a dumbbell in each hand, and bending over sideways, engaging the obliques as you stand back up straight.

By holding an equal amount of weight in each hand, you are effectively canceling out any resistance benefits.

The only problem? He says it’s a waste of time.
“While a good mobility drill for the spine if done slowly and controlled, it doesn’t achieve any significant abdominal or muscle strengthening benefit,” he explains. “By holding an equal amount of weight in each hand, you are effectively canceling out any resistance benefits as the weights counterbalance each other; as you bend to the left, the left weight aids you in bending to the side, and the right weight aids you in returning to a neutral position.”

But there is good news. This move can work with one simple modification: Lose one of weights. Using just one weight in one hand will activate the obliques much more effectively.

4. Basically Any Move When You Do This

The hard truth is that any move can be a waste of time if you’re not taking the time to focus on it. If your mind is wandering, you’re not making that mind–muscle connection that is so important to make it effective. Even more importantly, you’re more at risk for performing the move without proper form, which could lead to injury.

To decrease stress on the spine and shoulder joints, we now instruct people to bring the bar in front of them.

“Any exercise that you cannot do with good form and control—or any exercise that causes pain—should be avoided,” explains Sims Corbett, a national fitness trainer for SilverSneakers.
“It’s also important to learn the correct way to do an exercise to avoid injury. For example, when doing lat pulldowns, many people have learned to pull the bar behind their head. However, to decrease stress on the spine and shoulder joints, we now instruct people to bring the bar in front of them. It is safer, more comfortable and just as effective.”
Additionally, although learning new moves in the gym might be exciting, the temptation to jump into a new form of exercise can transform those moves into a waste of time.
“People are often excited to get started and push themselves too hard when they start exercising,” Corbett points out. “It’s important to start slowly. This decreases the chance of burnout and injury by allowing your body and mind to adjust to the new demands exercise creates.”

5. Age has nothing to do with it.

You might think that what exercises you should avoid will change as you get older, but that’s not actually the case, explains Corbett.
“Often it isn’t age that requires people to change their exercise patterns,” she notes. “Instead, it is the injuries and chronic conditions that become more common as we age.”
As you plan your exercises or work with a trainer, it’s important to keep in mind any chronic conditions or injuries that you have had—and tailor your own workouts around those. Again, there is no one-size-fits-all, and exercises can be individualized.

For example, she says that people with osteoporosis should avoid forward spine flexion, movements that could lead to a fall, or exercises that require excessive overloading of the back, such as abdominal crunches and leg presses—especially those that load the weight on your shoulders or position you with your legs above your head.

6. Anything You Try to Do on Your Own and Aren’t Sure About

Anytime you are unsure of yourself at the gym, it’s important to [linkbuilder id=”5461″ text=”ask for help”]. Cough up the extra money for a trainer (just make sure he or she is certified first) or even watch a few YouTube videos from credible, reputable trainers.

Doing this helps prepare people for the movement patterns they do in everyday life.

“How helpful an exercise can be is specific to each individual and their unique needs and situation,” Corbett adds. In general, she suggests that people should focus on functional movement patterns that strength train multiple muscle groups at one time, such as rows that engage your back and biceps instead of just bicep curls. “Doing this helps prepare people for the movement patterns they do in everyday life and creates a more efficient workout,” she says.

Stay focused on what matters.

In the end, to ensure that you aren’t wasting your time in the gym, focus on exercise and moves that will translate into life outside of the gym. You don’t want to be able to squat 500 pounds on the Smith machine but not be able to lift your own kid at home.
To stay focused on function, Wilson recommends keeping your exercise moves basic with deadlifts, lunges, squats, farmer’s walks, and planks.
“After that you can start doing variations and additional lifts,” he adds. “But those will cover 90 percent of the movement you would do outside the gym—and make sure you stay safe and strong for your whole life.”

Tags 50036451, body, hemingway

Lifestyle

5 Tips For Staying Healthy This Flu Season

Post author By Chaunie Brusie
Post date October 13, 2017

As the leaves turn their vibrant colors this fall, we are all reminded to take pause to appreciate nature’s glory—and to prepare for its ugly side. Unfortunately, although the cold months of winter are filled with fun like the holidays, hot chocolate, and warm days in front of the fire, they’re are also the perfect time for many viruses to make their moves.

According to the Centers for Disease Control and Prevention (CDC), the timing of the official influenza (flu) season can vary, but it usually begins in October with peak incidence lasting all the way into February, although it sometimes goes through May.

Ever wondered why more instances of the flu seem to occur in the winter?There is a reason. Contracting the flu is more common during the fall and winter months as the seasons change and people tend to spend more time in close proximity indoors. With less fresh air, less sunshine, and a lot more exposure to germs, people in general are more susceptible to the flu.

Studies also show the influenza virus itself is more likely to survive and spread in dry, cold climates as opposed to warm climates. It’s not enough that we’re all freezing cold…apparently we all have to be sick too.

Honestly, the flu is no fun for anyone, but it seems like an inevitable part of life in the dreary months of winter.

Here are some ways you can help fight off the flu this year.

1. Just do it.

No one likes shots, and there are a lot of people who claim the flu shot doesn’t even work, so why bother getting poked? I’m a nurse and I confess that even I am afraid of shots. So trust me, I get it. And although it’s true that there are many different strains of the flu, it’s also true that the flu vaccine is your best bet to stay protected and to avoid spreading the flu to people who are at very high risk, like infants, the elderly, and anyone who is immunocompromised.

So just do it. You can get a vaccine from your primary care provider, stop in pretty much any local store with a pharmacy (such as Walmart or CVS), or use the CDC’s Flu Vaccine Finder (just enter your zip code) to find a vaccine provider near you. Don’t forget to schedule one for everyone in your family who is age 6 months or older.

2. Air it out.

Am I saying you need to start finally saying yes to all those essential oil parties and pyramid schemes? No, but using essential oils may actually help ward off the flu. One study found that On Guard—which contains a blend of wild orange peel, clove bud, cinnamon leaf, cinnamon bark, eucalyptus leaf, and rosemary leaf and flower essential oils—actually helps kill the influenza virus.

Influenza does travel in the air and lives on surfaces, so using a diffuser in your home or workplace might help the flu get the message to move on. This could be especially helpful if you have young kids who may not be the best at washing their hands or are spending time at school and daycare and bringing lots of germs home with them.

3. Get sudsy.

It’s simple and effective, so be sure to wash your hands more frequently. Perhaps more importantly, if you have kids, make sure they’re sudsing up regularly, too. Trust me on this one—kids are gross. And truth be told, a lot of adults are too. The point is, studies prove that washing your hands with plain soap and water is more effective than using hand sanitizer to kill off viruses. If you’re experiencing dry hands from all your beefed up hand-washing, try sleeping overnight with lotion or Vaseline on gloved hands. You’ll wake up with baby smooth hands, promise.

4. Ask for help.

There are antiviral medications available that can help fight the flu, but the CDC currently recommends that only individuals who are most at risk from the complications of the flu—such as immunocompromised people, children under age 2, adults over age 65, or pregnant women—see their doctors for an antiviral medication such as Tamiflu.

5. Supplement wisely.

With vitamin D, that is. Not only does vitamin D help boost our immune systems, especially in the winter when we aren’t exposed as much to sunshine, but one study found it might be especially effective against influenza. Most adults can take around 600 IU of vitamin D as a supplement, but talk to your doctor about how much you should take.

And lastly, if you feel like you may be coming down with the flu and are experiencing any symptoms such as fatigue, achy joints, fever, and a runny nose, the CDC recommends that you give yourself a sick day. Too much people push through when they are sick. That’s a bad idea not only because it makes it harder for your own body to get better, it also spreads the virus around and gets more people sick.

Just say no to pushing through when you’re sick. Instead, stay home and catch up on This Is Us. Don’t forget the tissues (for obvious reasons).

Tags 50036401, care, hemingway

Sweat

Overdid It At The Gym? Here's How To Safely Recover Those Sore Muscles

Post author By Chaunie Brusie
Post date October 12, 2017

Earlier this week, I wandered into the gym a little later than my usual class. No biggie, I thought to myself as I changed into my workout gear. I’ll just join a different class tonight. It’ll be a fun change!
Little did I know that I was walking into a class called “Heavy Weights Only.”
GULP.
Instead of my typical workout class, I was in for a full hour of solely heavy lifting through three exercises and three exercises only: squats, deadlifts, and hip thrusts. It was an entire 60 minutes of badass women lifting their hearts out, and while I loved every minute of it, I have to admit that after endless sets and a blur of more and more numbers on my bar, I was afraid of what kind of pain I would be waking up to.
I was not wrong to be afraid. The muscle soreness was real, and now, as I sit here on day two, the most notorious day of all for soreness, I’m practically crying in pain and dreading using the bathroom because that means squatting (or at least bending down to make it to the toilet seat). However, because I definitely foresee even more lifting in my future—and also because I will eventually need to deal with the porcelain throne—I’ve become a pro at tending to sore muscles.
Here are a few of my favorite strategies that you can turn to the next time you too try to be the Incredible Hulk at the gym.

Take a plunge.

After my first experience with muscle pain, I went to my local Walmart and picked up a giant bag of Epsom salts. I specifically choose one that also has peppermint oil in it, and I assure you that if you also choose a peppermint Epsom salt soak, you will not be disappointed.

Not only is it thought that Epsom salts help r elieve muscle soreness by increasing magnesium in the body, but peppermint is also a natural muscle relaxer. If I’m still sore, I will even rub some diluted peppermint oil on my muscles after the bath, which feels like a good treatment with nature’s own Icy Hot.

Go with ginger.

Not to go all “crunchy” on you, but natural solutions can really help by reducing the inflammation in your body. Turmeric and ginger are two spices that contain compounds that are especially effective at decreasing inflammation. Rather than rubbing ginger all over your body (tempting, I know), try swapping out your morning coffee for a cup of ginger tea or switching to a turmeric latte as you swing into work.
A study by the American Pain Society found that consuming raw or heat-treated ginger in particular is effective for reducing muscle soreness caused by exercise. Eating turmeric in food or as a supplement has also been found to help reduce that pesky delayed-onset muscle soreness.
For an easy way to get your turmeric, Starbucks is now offering turmeric lattes. The company explains that the warm, golden drink is just as delicious as it is photo-ready for your feed. Just think of all the bragging rights you’ll enjoy…

Know your enemy.

Although many of us have been taught that lactic acid is the culprit behind our sore muscles, according to the American College of Sports Medicine (ACSM), lactic acid is actually not the reason our muscles get sore.
Instead, delayed-onset muscle soreness is thought to be caused by the repair processes happening within the muscle fibers. Who knew, right? Lactic acid is no longer the enemy, friends!
The good news is that, according to the ACSM, you’re due to have some relief from your soreness in about three to five days, and if you are just experiencing your typical, run-of-the-mill muscle soreness from exercising (and not an actual injury), a light activity such as yoga, pilates, walking, stretching, or swimming is perfectly fine and won’t impede your muscle repair.
If you experience increased pain as time passes or pain that intensifies with certain movements, stop whatever you’re doing and call your doctor. Injury prevention is always key.

Find a helping hand.

Here’s the thing—while getting a massage might sound like a lovely little act of pampering for yourself, after you’ve worked out to the point where your muscles are so sore you can hardly move, a massage may not be relaxing. I’m sorry to break the bad news, but the good news is that even if it’s a grit-your-teeth-and-get-through-it experience, it will help relieve some of your muscle soreness.
A study featured in the British Journal of Sports Medicine found that getting a massage does help reduce the intensity of sore muscles after exercise. The theory is that because muscle soreness is caused by all sorts of intense repair processes happening at the cellular level in your muscles, massage might help speed up those processes by increasing circulation and reducing inflammation.

Overall, muscle soreness after an intense workout is not necessarily a bad sign, depending on your workout goals. However, it is important to give your body plenty of time to recover after a workout so your muscles can repair themselves. One study showed that with CrossFit-style workouts (intense exercise focused on weightlifting), taking a rest day not only helps prevent injury but also allows athletes to train more effectively the next time they are in the gym.
The risk of injury if you don’t take it easy is very real. If you’re so sore you can barely move your arm, your form is not going to be stellar and you’re more likely to hurt yourself. The ACSM also supports the idea that you will get more out of your next workout and your muscles will be able to operate better if you follow a proper training schedule overseen by a professional who emphasizes at least one or two complete rest days per week.
In the meantime, soak in a hot bath, sip some hot ginger tea, and marvel at your amazing muscles that are working so hard, even if you wish you weren’t feeling them quite so much at the moment.

Tags 50036406, body, hemingway

Refresh x Recover Sweat

Here's How Best To Recover From Those Tough Workouts (Hello, Spa Day)

Post author By Chaunie Brusie
Post date October 12, 2017

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Little did I know that I was walking into a class called “Heavy Weights Only.”

GULP.

Instead of my typical workout class, I was in for a full hour of solely heavy lifting through three exercises and three exercises only: squats, deadlifts, and hip thrusts. It was an entire 60 minutes of badass women lifting their hearts out, and while I loved every minute of it, I have to admit that after endless sets and a blur of more and more numbers on my bar, I was afraid of what kind of pain I would be waking up to.

I was not wrong to be afraid. The muscle soreness was real, and now, as I sit here on day two, the most notorious day of all for soreness, I’m practically crying in pain and dreading using the bathroom because that means squatting (or at least bending down to make it to the toilet seat). However, because I definitely foresee even more lifting in my future—and also because I will eventually need to deal with the porcelain throne—I’ve become a pro at tending to sore muscles.

Here are a few of my favorite strategies that you can turn to the next time you too try to be the Incredible Hulk at the gym.

Take a plunge.

Not only is it thought that Epsom salts help r elieve muscle soreness by increasing magnesium in the body, but peppermint is also a natural muscle relaxer. If I’m still sore, I will even rub some diluted peppermint oil on my muscles after the bath, which feels like a good treatment with nature’s own Icy Hot.

Go with ginger.

A study by the American Pain Society found that consuming raw or heat-treated ginger in particular is effective for reducing muscle soreness caused by exercise. Eating turmeric in food or as a supplement has also been found to help reduce that pesky delayed-onset muscle soreness.

For an easy way to get your turmeric, Starbucks is now offering turmeric lattes. The company explains that the warm, golden drink is just as delicious as it is photo-ready for your feed. Just think of all the bragging rights you’ll enjoy… (Or make one at home with our golden milk recipe here!)

Know your enemy.

Instead, delayed-onset muscle soreness is thought to be caused by the repair processes happening within the muscle fibers. Who knew, right? Lactic acid is no longer the enemy, friends!

The good news is that, according to the ACSM, you’re due to have some relief from your soreness in about three to five days, and if you are just experiencing your typical, run-of-the-mill muscle soreness from exercising (and not an actual injury), a light activity such as yoga, Pilates, walking, stretching, or swimming is perfectly fine and won’t impede your muscle repair.

If you experience increased pain as time passes or pain that intensifies with certain movements, stop whatever you’re doing and call your doctor. Injury prevention is always key.

Find a helping hand.

A study featured in the British Journal of Sports Medicine found that getting a massage does help reduce the intensity of sore muscles after exercise. The theory is that because muscle soreness is caused by all sorts of intense repair processes happening at the cellular level in your muscles, massage might help speed up those processes by increasing circulation and reducing inflammation.

Overall, muscle soreness after an intense workout is not necessarily a bad sign, depending on your workout goals. However, it is important to give your body plenty of time to recover after a workout so your muscles can repair themselves. One study showed that with CrossFit-style workouts (intense exercise focused on weightlifting), taking a rest day not only helps prevent injury but also allows athletes to train more effectively the next time they are in the gym.

The risk of injury if you don’t take it easy is very real. If you’re so sore you can barely move your arm, your form is not going to be stellar and you’re more likely to hurt yourself. The ACSM also supports the idea that you will get more out of your next workout and your muscles will be able to operate better if you follow a proper training schedule overseen by a professional who emphasizes at least one or two complete rest days per week.

In the meantime, soak in a hot bath, sip some hot ginger tea, and marvel at your amazing muscles that are working so hard, even if you wish you weren’t feeling them quite so much at the moment.

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You're Probably At Risk For Vitamin D Deficiency And Don't Even Know It

Post author By Chaunie Brusie
Post date October 4, 2017

If you’re anything like me, you may think that taking vitamins is totally unnecessary. I mean, sure, it probably can’t hurt you, but in the long run, it’s probably not helping much either, right? Paying $20 or more for a bottle of vitamins feels a bit like I’m getting scammed by some company that’s counting its money while suckers like me aren’t getting any healthier.
But according to a growing body of research, odds are, you (and I) are vitamin D deficient. In fact, research from Harvard notes that worldwide, a shocking one billion people don’t have adequate levels of vitamin D in their bodies. Another study claims that half of the entire world’s population is vitamin D deficient.

And although those are troubling statistics all by themselves, what’s even more disconcerting is the fact that doctors are just now beginning to realize how dangerous vitamin D deficiency can be. Assuming that most adults have been functioning with too little of vitamin D for years, the aftermath of a life spent suffering from the deficiency is just now coming to light, and research has shown that low levels of vitamin D can be linked to a variety of medical conditions, including chronic migraines, asthma, depression, bone disorders, and even cancer.
Clearly it’s more important than ever to recognize when we are at risk for vitamin D deficiency, for our own health and for our families. Here’s what you need to know about vitamin D deficiency, who’s at risk, and what you can do about it.

What is vitamin D deficiency?

Vitamin D deficiency can be caused by a variety of factors, explains Vanessa Carr, MS, RDN, LDN, clinical nutrition manager at Kate Farms, Inc. She pointed to the following culprits in a HealthyWay interview:
–Low dietary intake due to the absence of fatty fish, fortified milk, or fortified cereals in a person’s diet
–Lack of supplemental intake or low supplemental intake in light of a diet that is low or poor in sources of vitamin D
–Limited sun exposure for those living in northern climates where it is cloudy or occupational and lifestyle circumstances mean they are not outside often enough
–Poor intestinal absorption of vitamin D from dietary or supplemental sources because of a medical condition like cystic fibrosis or inflammatory bowel disease
What makes vitamin D deficiency especially dangerous is that those who suffer from it may not be aware that their levels are affecting their health.

Physical symptoms of vitamin D deficiency may not be apparent at all or may show up only when a complication becomes very severe, as in cases of rickets in children or after a routine blood draw for an adult.

Who’s at risk for vitamin D deficiency?

Breastfeeding Moms and Their Babies
Breastfed babies and nursing mothers are particularly at risk for a vitamin D deficiency, and unfortunately, many mothers may not even realize it. Rebecca Wanosik’s shocking story is an example of just how devastating a vitamin D deficiency can be for a mother and her baby.

I was unaware during my pregnancy that I was severely deficient.

Wanosik thought she was taking her 9-week-old daughter to the doctor for help, guidance, and some answers as to why her baby appeared to be in excruciating pain. Instead, Wanosik started down an almost year-long journey of being accused of abusing her children, ultimately having child protective services take all five of her children away from her and her husband.
After an exam revealed that the baby had fractured ribs and a fractured arm, doctors immediately assumed that Wanosik was abusing the baby. But she was not. It took nine long months, but Wanosik and her husband were eventually able to prove that their daughter’s injuries were not caused by them; instead, they were the result of a severe vitamin D deficiency.

Wanosik explains that her baby’s deficiency was actually caused by her own undiagnosed D deficiency. Because she, as the mom, was unknowingly deficient in vitamin D during and after her pregnancy, her decision to breastfeed resulted in her daughter being deficient, too.

Those breastfed infants who may be hospitalized long term or born during winter months can be at a higher risk.

That, in combination with a rare genetic disorder her baby had, led to the injuries—and also the nightmare that became her life as her children were taken from her.
“I was unaware during my pregnancy that I was severely deficient,” Wanosik notes. “My [vitamin D] level was only five, which is nearly undetectable.”

Wanosik would eventually discover that she, like many other people in the world, was vitamin D deficient because of a combination of factors: not getting enough sun exposure, not supplementing, and despite eating a healthy diet, still not consuming enough dairy or vitamin D–fortified food to meet her and her baby’s vitamin D needs. In other words, she was pretty normal and it wasn’t enough.
Today Wanosik and her children have been reunited and she works on spreading awareness about how vitamin D deficiencies can cause unexplained fractures in children through the Fractured Families non-profit organization. Oh, and in case you were wondering, she adds that her entire family takes vitamin D supplements to make sure that they are maintaining satisfactory levels.

The treatment for these infants is an infant dosages of a vitamin D3 supplement.

Being a pregnant or breastfeeding mother can deplete a lot of your own vitamin stores, and if you’re depleted, your baby will not get enough of the vitamins that he or she needs either.
“Breastfed infants with limited sun exposure are also at risk—so those breastfed infants who may be hospitalized long term or born during winter months can be at a higher risk for a deficiency,” adds Carr.

She goes on to say, “Usually the treatment for these infants is an infant dosages of a vitamin D3 supplement to avoid a deficiency; the mother can also take a standard vitamin D supplement in addition to supplementing the infant.”
Most pediatricians now recommend that all nursing infants be given a vitamin D supplement to ensure they have the correct levels. Generally, your baby’s doctor will give this to you at a checkup. It’s a liquid drop that you can administer to your baby daily.

Long story short: If you’re pregnant or breastfeeding, be sure to take your vitamins and continue your prenatal supplements while breastfeeding—and give your breastfed baby a vitamin D supplement as well.
People Who Work Inside
Vitamin D deficiencies related to lack of sun exposure have never been as common as they are now. People used to essentially live and work outside, spending long hours in the sun and, in many parts of the world, getting plenty of vitamin D from the sun alone.

Our modern lifestyles, however, result in many of us simply not spending a lot of time outdoors. We live inside, work inside chained to desks and screens, leave our houses in the dark, and sometimes return home long after the sun has set.
We drive to school and work in cars, protected from the sun, or on subways, hidden safely underground. Sometimes it feels like we go the whole workweek without ever seeing the sun.

Ironically, some of the people who work in healthcare—an industry notorious for long shifts spent inside—may be at high risk for the same vitamin D deficiency they help treat in others. Doctors, nurses, and other caregivers may not have time to eat properly balanced diets, either, contributing to their increased risk.
People With Dark Skin
Individuals who have more melanin in their skin typically have lower levels of vitamin D in their blood since melanin interferes with vitamin D absorption.

People with darker skin need 3 to 5 times the amount of sun exposure to produce the same amount of vitamin D as those with lighter skin tones.
Anyone in Northern Climates
Northern climates have less daylight in the winter, putting their residents at higher risk for low vitamin D.
Certain Medical Conditions
Not only are individuals with chronic health conditions, who may spend the majority of their time indoors, at risk for vitamin D deficiencies, but so are individuals with certain medical conditions, such as asthma, depression, and intestinal disorders.

The following medical conditions are commonly linked to vitamin D deficiencies, so if you or a loved one has one of these, make sure your D levels are being managed:
–Cystic fibrosis
–Osteoporosis/osteopenia
–Inflammation
–Asthma
–Obesity
–Fat malabsorption syndromes
–Individuals on anticonvulsant medications
–Colon cancer
–Kidney diseases

Feeling tired? Low levels of vitamin D might be to blame.

If you’ve ever wondered if you’re feeling tired and irritable for a reason, a vitamin deficiency might be to blame. At the age of 34, Nicole D. Riddle, MD, FCAP, board-certified pathologist with Ruffolo, Hooper, and Associates and assistant professor at the University of South Florida College of Medicine, found out rather unexpectedly that she was vitamin D deficient.

I was looking at things through a fog, and couldn’t concentrate.

“It makes me tired and irritable… I was having ‘dizzy’ spells, felt like I was looking at things through a fog, and couldn’t concentrate,” she explains.
“I had a low vitamin D for at least 2 years (that we know of) before I found out…no one told me and I finally asked to see my own lab results and saw it!”
Without a doctor’s guidance, Riddle also took longer than necessary to replenish her stores. She notes that overcoming vitamin D deficiency requires taking at least 5,000 IUs daily. If you are just low, she recommends taking between 1,000 to 2,000 IU to supplement, but as always, speak to a doctor before beginning any supplement regimen.

What You Can Do to Get More Vitamin D

It may sound simplistic, but the single most effective way to replenish vitamin D stores in the body is to get out in the sun. It’s hard, because yes, you should wear sunscreen, but wearing sunscreen also decreases the amount of vitamin D you absorb. The balancing act means longer exposure time with more sunscreen, and of course where you live will also affect how much sun exposure you need.

“The sun is the best natural source as we synthesize it via our skin,” explains Carr. “The UV index must be at three or higher though for your skin to make vitamin D—this happens in climates closer to the equator, hence why [people in] northern climates are at risk for seasonal affective disorder … they can end up with a low level of vitamin D from not getting enough from the sun during the winter months.”
Next to the sun, you can also get more vitamin D from food groups that include fish (mackerel, cod, or salmon), fortified cow’s milk, fortified breakfast cereals, eggs (they’re full of plenty of natural vitamin D), and fortified orange juice.

As a last resort, you can take a vitamin D supplement, but keep in mind that the best sources of vitamin D will always be the sun and food.
Being aware of the importance of vitamin D to your health and getting tested so you know your own vitamin D levels is a crucial step in self-care.
“It really is important for many reasons,” Riddle concludes. “And it is really quite easy to get enough.”

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How Did The Government Get The Food Pyramid So Terribly Wrong?

Post author By Chaunie Brusie
Post date October 3, 2017

Reminiscing on the food pyramid, I can still see the colorful triangular form jumping out of the pages of my school books—images of a milk carton, a chicken drumstick, and a leafy broccoli stalk dancing on the side.

We dutifully studied the building blocks of a healthy diet and committed to eating our three servings of dairy every day (hello cheese stick and yogurt after school!) and lots of bread, rice, and pasta to build the foundation for our healthy diets. Oh, and we appreciated how important it was to use that butter “sparingly” given its location on the very tippy-top of the pyramid.
Nowadays, though, we know that the food pyramid is not only misinformed, but that following its prescriptions can actually be harmful and contribute to an unhealthy diet.

How exactly did the government get something so crucial to the everyday life of the American people so wrong? Here’s how the food pyramid was designed and what the future of nutrition will look like.

How was the food pyramid developed?

The Food Guide Pyramid was introduced by the United States Department of Agriculture (USDA) in 1992 and it included six blocks. It was set up with a “base” of grains and carbohydrates (6–11 servings of bread, rice, pasta, etc.), followed by the fruit (2–4 servings) and vegetables (3–5 servings) group, then the dairy group (2–3 servings), and the protein group, including meat, eggs, nuts, and beans (2–3 servings), and was topped off, of course, by the fats group at the peak of the pyramid.

The original Food Guide Pyramid was designed

The basis of those recommendations was the fact that most people needed more nutrition, not less. Calories had to be maximized for both cost and density—and what is typically the best way to get the most caloric bang for your buck? Carbs.

What the Food Pyramid Got Wrong

Today, we know that fats aren’t necessarily “bad” and that eating low-fat foods often causes its own problems. In fact, researchers were puzzled to see that in light of the information the general populous was exposed to, consumers readily replaced the high-fat foods that were endangering their heart health with highly processed, low-fat junk food. People came to equate “low-fat” as “healthy” and that, of course, wasn’t 100 percent true.

Adding to the problem was the Food Guide Pyramid model’s success in encouraging Americans to make food choices that prioritized consuming carbohydrates, which often resulted in diets dominated by excess calories, sugar, and starches.
Susan BowermanPublic Domain of Herbalife Nutrition is a registered dietitian, board-certified specialist in sports dietetics, and fellow of the Academy of Nutrition and Dietetics. She points out that the base of the pyramid being a “grain” group was heavily influenced by lobbying efforts from the grain industry, which led people astray into thinking carbs were separate from fruits and vegetables.
Bowerman’s assertion is corroborated by Luise Light, MS, Ed, former USDA Director of Dietary Guidance and Nutrition Education Research, in her essay ”

The type of grains suggested by the pyramid were also a problem. “The pyramid didn’t emphasize whole grains and so in some ways encouraged the intake of refined grains,” she adds.
As Amanda Kendall, a pediatric registered dietitian at Riley Hospital for Children at IU Health, explains, one of the challenges with the initial food pyramid was the absence of portion size listing for each food group. “I think people may have thought the amount of food they put on their plate was a serving, when actually what we put on our plate is our portion size, which may contain several servings,” she says.
And she is absolutely right. Apparently the original food pyramid had an accompanying booklet that explained how a “serving” should actually be measured. I know, who knew, right? According to the accompanying booklet that no one knew actually existed, a single bagel—which most of us would consider a serving of grain—actually weighs in at somewhere between six and 11 servings.

Adrienne Youdim, MD, FACP, associate clinical professor of medicine at the UCLA David Geffen School of Medicine, Cedars Sinai Medical Center, and Merck Manuals author from Beverly Hills, California, adds that the food pyramid, with its base of carbs, didn’t differentiate between the various types of carbohydrates we can choose to eat, including simple, complex, and processed.
All carbs are not the same, but the food pyramid did not make that clear.

Lastly, Bowerman points out that the original pyramid had the symbols for fats, oils, and sweets not only at the top of the pyramid but also sprinkled throughout, which implied that it was acceptable to consume added fats, oils, and sugars with all the other food groups.
“Most people already eat more fat and sugar than they should—we certainly didn’t need any encouragement or endorsement to eat more,” she explains.

How the Food Pyramid Changed

Kendall adds that food pyramid has gone through several changes over the years. Its initial 2005 update changed the diagram’s name from the Food Guide Pyramid to MyPyramid. Steps were added to illustrate the importance of activity for health.

The USDA also added servings sizes that included cups and ounces, changed the food groups from horizontal groups to vertical groups, and emphasized moderation and personalization. It also completely cut out the fats and oils group, which most people are overeating anyway.
The changes were necessary. Not only has heart disease not decreased since the food pyramid was introduced in an attempt to combat it, but other conditions—such as diabetes and obesity—that are linked to high-carb diets have increased.
Clearly, the food pyramid didn’t work, and that’s why the USDA, led by then–first lady Michelle Obama, changed the dietary guidelines to the MyPlate model, which encourages people to eat smaller portions and fill half of their plate with vegetables, one-quarter with lean protein, and one-quarter with starches or carbs.

Along with the recommended changes, the USDA also started tackling the food industry, encouraging restrictions on unhealthy food choices, like sodas in schools, and allocating more funds for educating the public on nutrition.
Part of the problem with the food pyramid was that it was too broad in its articulation of what constituted healthy choices, while the MyPlate model focuses on very specific changes that people can make in their diets, from portion sizes to what kinds of foods they should be eating.

What the Future of Healthy Eating Will Look Like

With all that the government has gotten wrong about nutrition through the years, it’s easy to wonder what the future will look like. The good news is, we are moving in the right direction. Youdim explains that the most important aspect of a healthy diet is an emphasis on an abundance of vegetables and fruits, distinguishing between “good carbs” and processed carbs, focusing on lean protein, practicing portion control, and remembering that all the little “extras,” such as condiments, add up.

“A cup of arugula is 2 calories, but each tablespoon [of] salad dressing is on average 80 to 90 calories,” Youdim points out. “An egg white is 30 calories, but cooking it in 2 oz. of butter adds 400 calories.” (Guilty here, anyone else?)
Bowerman points out that nutritional needs do vary among people, and factors such as age, activity level, body composition, and life stage will influence how many calories an individual needs. “First, it’s important for people to understand what their basic calorie needs are and to adjust them accordingly,” she says.

She recommends using a food tracker to actually get a realistic understanding of how many calories you are eating each day. After that, speaking to a doctor or expert and learning your own body composition can help determine your nutritional needs based on your goals.
For help individualizing your own nutrition, Kendall recommends using ChooseMyPlate.govPublic Domain
as a resource for guiding healthy eating. “After entering some basic information, the site provides an estimated daily calorie goal, which includes the amount [of] food from each group to eat per day to meet the goal,” she explains.

“It also lists how much sodium, saturated fat and added sugar to limit [to] per day.” There are other online resources including a food-tracking journal, recipes, and tip sheets for building a healthy plate, meal planning, making better beverage choices, and feeding preschool to school-age children.
Youdim adds that one interesting frontier in the future of nutrition is the field of nutrigenomics, which involves using genetic studies to determine an appropriate and highly individualized diet for a person based on their DNA.

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These Are The Warning Signs Of A Heart Attack

Post author By Chaunie Brusie
Post date September 29, 2017

According to the Centers for Disease Control and Prevention (CDC), someone in the United States has a heart attack, or myocardial infarction (MI), every 40 seconds. That’s an alarmingly high number. And while heart attacks are scary and can lead to a lot of dangerous complications—or even death, many people do survive a heart attack.
A heart attack occurs when some part of the heart muscle isn’t able to get enough blood. This happens for a variety of reasons, but usually it is caused by a blockage in the vessels that bring blood directly to the heart.

The earlier you can recognize that a heart attack is occurring, the better your chance of survival is and the better your chance of minimizing any further damage and complications. The faster you recognize a heart attack, the faster you can seek help with the aim of getting blood flow restored to the part of the heart that is being cut off from blood supply before permanent damage is done.
Although it might seem hard to believe, it’s entirely possible to have a heart attack and not even realize it. This means that even if a person doesn’t recognize what’s happening, their heart muscle has been permanently damaged. In fact, 1 in every 5 people who experience a heart attack do not realize that they are having a heart attack, and 210,000 of the 790,000 Americans who have a heart attack every year have already had a first heart attack and may have not realized it.
It’s important to be aware of what causes a heart attack, what lifestyle and other factors place a person at risk for a heart attack, and what the main warning signs of a heart attack actually are, so that if a heart attack happens to you or a loved one, you are prepared.

What causes a heart attack?

There are actually a few different causes for a heart attack. The most common cause of a heart attack is coronary artery disease (CAD), which is a condition that occurs over time as a person’s coronary arteries (the blood vessels that flow into the heart and supply it with blood and oxygen) get blocked with substances such as plaque and cholesterol.
The arteries will continue to get narrower over time, or there might be so much “stuff” inside the artery that blood flow gets completely blocked. The Mayo Clinic explains that what usually happens during a heart attack is that a plaque in the artery ruptures, causing a blood clot to form, which then blocks blood flow in the artery.
There are also two other less common causes of heart attacks: a coronary artery spasm or a tear in the heart artery. A spasm generally occurs as a result of using tobacco or stimulant drugs. Richard C. Becker, MD, FAHA, endowed chair and professor of medicine with the University of Cincinnati College of Medicine, explains that another form of heart attack, often referred to as a type II, occurs in the setting of other serious illness or condition, such as a stroke, very high blood pressure, pneumonia, or sudden stress.
In those cases, there may be typical heart attack symptoms, but more often the symptoms will be those of the condition causing the heart attack instead of the symptoms of the heart attack itself.
A broken heart can also actually cause a literal broken heart. Pamela Marcovitz, MD, a cardiologist at Ministrelli Women’s Heart Center in Beaumont Hospital in Royal Oak, Michigan, notes that takotsubo syndrome (sometimes known as stress-induced cardiomyopathy or “broken heart syndrome”) is a type of heart attack commonly seen in women.
Unlike with most heart attacks, it doesn’t happen because of blocked arteries but instead happens after a big life stress such as hearing about the death of a loved one.

These are the main warning signs of a heart attack.

There may be different causes for a heart attack, but usually the signs and symptoms are pretty similar. The warning signs of a heart attack can vary from person to person, however, and may be noticeably different in men vs. women or in older adults vs. younger adults.

The classic signs of a heart attack in men are:
● Substernal chest pressure and/or pain that may radiate to the neck, jaw, arms, and back
● Sweating
● Nausea with or without vomiting
● Cold/clammy skin

In women, the following signs are common:
● Sudden-onset shortness of breath with or without chest pressure or a burning sensation in the chest
● Generalized fatigue
● Nausea with or without vomiting
● Confusion (particularly in older women)
The less common warning signs of a heart attack that can happen in both men and women include:
● Shortness of breath
● Flu-like symptoms
● Dizziness
● Extreme fatigue
● Brief loss of consciousness when the heart attack begins
In rare situations, a heart attack can happen without any symptoms whatsoever, which is known as a silent heart attack.

A silent heart attack is more common in people who also have diabetes, says Dr. Pantila Vanichakarn, a cardiologist at Indiana University Health. More frequently, however, what makes heart attacks so dangerous is that many people tend to write off their symptoms or wave them off as no big deal, especially when those symptoms aren’t the “classic” signs, such as arm pain.

A small percentage of people can even have a silent heart attack with no pain at all

“Some people won’t pay attention to arm pain or pain in the upper abdomen,” comments Jonathan G. Howlett, MD, editorial board member for Merck Manuals and clinical professor of medicine at the University of Calgary.
“Sometimes people overlook significant nausea or shortness of breath, and sometimes you could be feeling bad all day, which is a very nonspecific symptom and hard to diagnose. A small percentage of people can even have a silent heart attack with no pain at all, which is very uncommon.”

Another important way you can spot a heart attack is identifying when the pain begins. Howlett explains that most heart attacks actually occur when the heart is at rest as opposed to during vigorous exertion or stress.
When it comes to educating yourself about heart attacks, one of the most important points that Becker makes is that more often than not, the body gives out plenty of warning signs weeks before a heart attack actually happens.

Fatigue and problems sleeping may precede heart attacks in women by weeks or months

“At least 3 of every 4 people will experience episodes of chest pressure, shortness of breath, fatigue, restlessness, and impaired stamina within 1 to 2 weeks of a heart attack,” he explains.
Howlett notes that the most commonly reported symptom of a heart attack is just “overall feeling awful.” And Marcovitz adds that one other common warning sign the body gives off before a heart attack is trouble sleeping at night, especially in women.

“One study reported … that fatigue and problems sleeping may precede heart attacks in women by weeks or months,” she explains. “It’s possible that these symptoms may represent the manifestation of increased psychosocial stress leading up to a heart attack.”
Bottom line? Pay attention to your body. If you’re feeling “off,” it might be time to schedule a checkup with your doctor, even if you think it’s nothing. It’s always better to be safe.

Are you at risk for a heart attack?

According to Becker, the main risk factors that put a person in the path of a heart attack include hypertension (high blood pressure), smoking, diabetes, high cholesterol, obesity, inactivity, and a strong family history of heart disease.

He notes that there is also an increasing number of heart attacks associated with street drug use, especially stimulants. Unfortunately, a history of chemotherapy and radiation to any area near the heart—such as the lungs, breast, or esophagus—also increases an individual’s risk of having a heart attack later in life.
Studies have shown that chemo and radiation can damage the blood vessels or intensify existing heart disease, further increasing the risk of a heart attack following treatment.

Howlett also notes that there are two categories of risk factors for heart attacks: those you can control and those you cannot. Risk factors you can control are things such as a lack of exercise, poor eating habits, and most importantly, smoking—while other things, like genetics or family history, are out of your control.
For women in particular, having diabetes is also a risk factor for a heart attack. Marcovitz explains that there is an estimated 3- to 7-fold increase in risk of heart attack in women with diabetes compared with 2- to 3-fold increase in men. “In one study, diabetes and psychosocial stress raised the risk of subsequent heart attack more in women than in men, while lifestyle modifications helped prevent heart attack more in women,” she says.

Wondering at what age heart attacks most commonly occur? Men tend to experience a first attack between the ages of 60 and 65 years, whereas women tend to have heart attacks later, between the ages of 65 and 70 years. Becker notes, however, that there has been an increase of heart attacks among women of color who are between 45 and 55 years old. Of course, heart attacks can occur at younger ages as well, although those incidents are much less common.

If you suspect a heart attack…

If you have any suspicions that you or a loved one might be experiencing a heart attack, do not delay in seeking medical attention. You should never wait or try to drive to the ER yourself. Instead, call 911 immediately and wait for an ambulance.

If you wait over four hours, there is usually little they can do to reverse or restore the situation.

The interventions and oxygen the emergency attendants can provide you en route to the hospital might just save your life, because when it comes to a heart attack, minutes matter.
Howlett also points out that one of the symptoms of a heart attack is passing out, so if you try to drive yourself to the ER or wait your symptoms out to see if they get worse, you run the risk of passing out before you can call for help. So it’s always best to call 911 immediately.

“The faster you get medical attention, the greater chance of restoring blood flow to the heart muscle,” explains Teri Dreher, RN, CCRN, iRNPA, a private professional patient advocate from Chicago. “If you wait over four hours, there is usually little they can do to reverse or restore the situation. ‘Time is muscle’ as they say in the medical field—the longer the artery is blocked, the less chance of preventing that part of the heart’s muscle being saved.”
Although heart attacks are a scary topic to think about, it’s more important than ever to educate ourselves and each other on how they can happen and how to recognize the symptoms when they are happening.
Becker explains that major health organizations such as the CDC, the World Health Organization, and American Heart Association all have recently reported that death rates from cardiovascular disease have risen in the U.S. for the first time in the 50 years. “This is a call to action of large proportion,” he says.

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Motherhood

American Parenting Practices That Seem Weird To The Rest Of The World

Post author By Chaunie Brusie
Post date September 18, 2017

Americans have many rituals around parenting that we might not even consider to be a little strange—like baby showers, for instance, where grown women fawn over baby booties and sniff diapers full of smashed candy bars. But the weirdness of American parenting goes far beyond baby showers.

There are many parenting practices that Americans employ that the rest of the world finds just downright strange. From helicopter parenting to potty-training to the support networks we offer new mothers, here are some of the ways that American parenting differs vastly from the rest of the world.

Too Much of a Good Thing

Sarah Baldwin, early childhood educator, author, and owner of Bella Luna Toys from Rockland, Maine, has traveled the world observing parents and visiting schools, where she has noticed that American parenting styles are very different from other parts of the world. She says that each culture has its own parenting style, but Americans alone stand out for the amount of coddling that they do.

“We want to do everything for them, and don’t want to see them struggle or suffer,” she explains.
She gives the example of American parents who may carry a toddler instead of letting them walk by themselves (guilty), a mother dressing a 3- or 4-year-old who is capable of dressing themselves, parents doing much or all of a child’s homework, and parents bailing teenagers out of bad situation caused by reckless behavior instead of allowing them to face the consequences of their decision.

In Baldwin’s opinion, American parents coddling their children is not only strange, but it’s also harmful, unfortunately, because it restricts their opportunity to learn. “Allowing children to struggle and work through challenges is what allows children to grow and develop into capable and self-confident adults,” she notes.

Where’s the work ethic?

When I ask my kids to pick up their own toys, from their reaction, you would think I have just asked them to shovel snow in the middle of a blizzard.

Instead of an expectation that work is part of life, American children often are either not expected to do chores of any kind (including taking care of their own belongings) or are bribed with money, reward “tickets,” or other incentives to do basic tasks.
Contrast that to other cultures, Baldwin points out, and you see a stark difference.

“In Latin America, Africa, and [developing] countries, it is typical to see very young children doing real work and helping their parents in the home, or on the farm,” she says. “They are strong and capable. [And] in Europe, grade school–age children will often be working in the family business.”

Drowning in Stuff

We recently decided to put our house up for sale, and I had to clear out about 75 percent of my kids’ toys to get our house ready for showing. Imagine my surprise when they didn’t even notice that their most beloved possessions had mysteriously disappeared.

They have so many toys that they truly didn’t notice when they had gone missing. Even when I am attempting to be purposeful about my children’s toys, well-meaning family and friends can lavish gifts on our children and they quickly add up.
Even Baldwin (who makes a living selling toys) believes that American children have far more toys than they can even play with.

“I firmly believe that less is more, and that a few thoughtful, well-made toys are more beneficial to a child than a room full of shelves, toy boxes, and closets full of toys, which create an over-stimulating environment,” she explains. “In other cultures, Christmas is not the big materialistic and commercial holiday that it is in the U.S.”

Parental Involvement

Ivette García Dávila, 38, a podcaster and author of I’m The One Pushing: A Practical and Renegade Guide to Choosing Your Own Motherhood Adventure from Los Angeles, California, grew up in Puerto Rico but now raises her three (soon-to-be four) children with her husband, who’s from the state of Georgia. So she has had plenty of hands-on experience in seeing the differences between U.S.–based American parenting and that of other cultures.
Dávila also notes that the word “American” has been appropriated by the United States, when in reality, America encompasses all of North, Central, and South America.
So although she was raised with “American” parenting, the Caribbean–Hispanic community she grew up in has many cultures and subcultures influenced by heritage (Spanish, Native, and African), geography, and social status that differ in parenting approaches and customs.

According to Dávila, there is a notable difference in how hands-on and involved U.S. fathers are in the raising of their children. She says her father never changed a diaper, fed a baby, or lifted a finger for any family meals, for example.
Because of this, many other cultures become more matriarchal, with mothers and a network of women responsible for all things in the family. And while having fathers more involved is not a bad thing for obvious reasons, Dávila does add that it also seems to lead to one unforeseen consequence…

Support Network

Because child-rearing is viewed as an individual responsibility rather than a collective responsibility, Dávila has noticed that as compared to other cultures, U.S. mothers are left very unsupported, something that many mothers could definitely attest to.
“In matriarchal society, women in the community ‘pitch in’ to raise the kids,” she explains.

“Being raised in Puerto Rico, I was always surrounded by many helping hands amongst neighbors and cousins. My grandmother took care of all hemming and lice picking, my aunts divvied up the museum and park trips, and I spent just as much time eating my neighbor’s food as my own. In fact, we called our neighbor ‘titi’ (auntie). I find parenting in the US at times isolating. Even though I have a great mom community, there’s an unspoken rule that everyone only takes care of their own children. Perhaps everyone is just a little more overwhelmed.”

Helicoptering and Hovering

Despite her Puerto Rican roots, Dávila has still been influenced by American styles of parenting, and she notes that having her daughter go to a French preschool with many European families has helped to further open her eyes to how different American parenting is, especially when it comes to hovering and helicoptering.

She gives the example of one European mother who thinks nothing of leaving her three children sleeping alone at home while she and her husband stroll the neighborhood—even though her oldest is only 6.

What’s for dinner?

In other cultures, children might happily scarf down some fresh fish for dinner or munch on some greens for an after-school snack, but many children in the U.S. clamor for packaged crackers and expect that their parents will cook an entirely different meal for them at their whim.
It’s one of my personal least favorite aspects of American parenting and yes, I am entirely guilty of it. (Case in point: Last night, I made not one, not two, but three different meals for my children.)
“Another thing I’ve noticed is that the U.S. has a preference for pre-packaged everything when it comes to food,” adds Dávila.

“This also translates into dinner—most U.S. households make a special meal just for the kids. I’m not saying I don’t ever feed my daughter chicken nuggets and sweet potato fries, but from very early on, on most nights she eats what we’re eating. Period.”

Take your time.

There is a philosophy that many of us have as Americans that it’s harmful to force our children into potty training, but in other cultures, teaching a kid to use the toilet is not viewed as a negative thing at all.

“We allow children to stay in diapers for way longer than in European cultures, who start sitting kids in potties before they can walk or talk,” Dávila explains.

The Takeaway

There are many ways in which American parenting practices differ from those of other cultures. That’s not to say that any one way is right or wrong, but only that they are often very different. When we examine our differences as parents, we can come to the realization that even though everyone around us may seem to parent the same way, we still have the choice to do what works best for us.

By educating ourselves on other cultural parenting practices, we can more clearly choose to employ different strategies (such as more hands-off parenting), creating a wider network of support for over-stressed and under-supported parents while still embracing other aspects of typical “American” parenting (such as involved dual parenting).
The beauty of becoming a parent is that you, no one else, gets to choose what works best for your own family, no matter where you happen to live.

Tags 50035341, hemingway, parenting

Sweat

Here Are The 11 Things That Are Making People Less Attractive

Post author By Chaunie Brusie
Post date March 17, 2017

Girl meets boy, boy meets boy, girl meets girl, soul meets soul—it’s that simple, right? Well, not exactly. Dozens of factors affect attraction, and while we’d love to believe that we choose our romantic partners discerningly, research shows that certain superficial factors play a much bigger role than others.
If you’re finding yourself having trouble meeting people or you’re striking out over and over on your dates, you may be unintentionally sending out a vibe that’s actually making you appear less attractive. That’s the bad news; the good news is that by understanding how attraction works, you can improve your chances of impressing that special someone.

Here are a few of the surprising things that make you less attractive to others, according to the experts. Remember, take this advice with a grain of salt—these statistics don’t apply to absolutely everyone (that’s why they’re, uh, statistics), but they’re still fascinating.

1. Bad Grammar

Yup, that’s right. A bad grasp of the English language—or maybe whatever language you’re using to woo a potential mate—can be a turn-off to a romantic interest, especially if you’re active in the online dating arena.
One study found that the majority of men and women admitted that they reject online suitors solely because of bad grammar and misspellings in their dating profiles. Seventy-five percent of a whopping 9,000 online daters polled in the study also said that they would most definitely reject a suitor who failed to pass a fifth-grade spelling bee.

(For the record, my oldest is in fourth grade, and I’m willing to testify that some of those spelling words are harder than you would think…)
So what exactly is it about bad grammar that turns people off? Apparently, aside from the fact that it shows a lack of education, bad grammar and things like lazy spelling and a lack of punctuation (yes, for real, periods are a big deal) signify a lack of interest.

After all, if you’re not committed enough to close out the sentences in your dating profile or Tinder text with periods, are you really committed enough to have an adult relationship? You don’t have to write like Shakespeare, but if you’re trying to impress, brush up on basic grammar before you start swiping right.

2. Your Youthful Looks

While you may think that appearing youthful is an advantage in the dating world, it turns out that isn’t always the case.
One study found that when individuals are born to parents who are over the age of 30, they are less likely to be attracted to people with “young faces” and tend to be more attracted to potential partners whose faces show signs of aging.

To put that another way, a distinguished look trumps youth (at least in this case). The preference for older faces may win out as the population becomes more saturated with people born to so-called older parents. For the first time ever, more women in their thirties are having babies than their 20-something counterparts are. You do the math.

3. The Shirt on Your Back

That’s right, folks. If you’re a man looking to attract a woman, you may want to consider donning a red shirt. This study shows that women perceive men in red as more powerful and attractive, and those are two important characteristics when choosing a mate.

This apparently only applies to heterosexual couples, but it seems effective across cultures. As the studies’ authors write, “people … link red to love and passion, and red often appears as a symbol of eros, lust, and fertility in ancient mythology, folklore, and ritual.”
In the experiment, researchers showed participants a photo of a “moderately attractive man” (we’re guessing Vince Vaughn) for a period of five seconds. The color of the man’s shirt was digitally manipulated; some participants saw the man in a red shirt, while others saw a white or blue shirt. The red-shirted man consistently scored higher than his other-shirted counterpart—but his shirt color was the only thing that changed.

Interestingly, the effect didn’t work when the genders were flipped; men slightly preferred the female models in white shirts over any of the other colors.

4. Cake-up

It seems everyone wants a natural look, but is that backed up by any sort of science? The video below explains the findings of two studies regarding the makeup looks men find attractive. Spoiler alert: Less is more.
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5. Your Appetite

One study found that hungry men perceived women with higher body weights as being more attractive. Once those men had something to eat and no longer reported being hungry, they no longer reported finding those same women quite as attractive.

I’m not sure what lesson to take away from this fact, however, as I’m a big advocate for 1) looking however you want to look and 2) not being hungry. But go ahead and book that dinner date—if you don’t feel a spark after you’ve cleaned your plate, maybe it’s this effect at work.

6. Your Table Manners

Speaking of hunger, watch what you do when you’re scarfing down food in front of a potential romantic interest. Sujeiry Gonzalez, 39, founder of Love Sujeiry and on-air reVolver Podcasts host, recounts a story of being completely grossed out by the man she was on a date with.

“I was instantly turned off by a man I briefly dated (and was secretly in love with) after a revealing lunch date,” she confesses. “And by revealing, I mean he exposed the food in his mouth. The man I thought was ‘the one’ chewed like a horse, mouth all open and teeth exposed. Eek!”
And we really, really, really shouldn’t have to say this, but phone etiquette is an important component of modern table manners. If you’re out to eat with someone, go ahead and put your phone away; if you keep glancing at the screen and typing messages, you’re sending the clear signal that you don’t find your date interesting. It’s important to look up every once in a while.

7. A Smidge of Stubble Versus a Boast-Worthy Beard

While both gay men and straight women prefer men whose faces appear more masculine, guys don’t have much control over whether they’re blessed with prominent brows and strong jawlines or not.
What they do have control over: the type of facial hair they choose to sport.

Studies have shown that heterosexual women prefer men with one very specific type of facial hair. Unfortunately, it’s not the mountain-man megabeard—and it’s not the clean-shaven look, either.
One study of Australian women found that they all considered men with heavy stubble more attractive than men without facial hair or those with heavy facial hair. There’s a silver lining: If you’ve got a full beard, you’re more likely to be seen as more masculine and as a good parent.

That’s not to say that you should rush to the bathroom and trim your powerful beard back to its patchy roots. The key, of course, is to maintain a nice, even amount of facial hair. If you prefer a full beard, go ahead and grow one; eventually, you’ll find someone who can appreciate the time and effort that goes into a truly massive beard.

8. Flashing a Smile (or Not)

In what winds up being a rather confusing study, men rated smiling women as more attractive, while women rated smiling men as less attractive. Women reported finding men more attractive when they displayed signs of “pride,” like a slight smile and a raised fist, instead of flashing their pearly whites.
Regardless of these findings, keeping your teeth bright and white is never a bad idea.

9. Your Attitude

When it comes to dating, there is no such thing as “fake it ’til you make it,” says Gonzalez. “Whether you’re online dating or meet someone through a friend or at a bar, people can smell fakeness,” she explains.

“The more you try, the more you’ll pretend to be someone you’re not and the more people will see right through your bluff. And, of course, when I advise others to be confident, I don’t mean to be arrogant and aloof. You must be open to finding love. You must be open to attracting a mate. Be confident in your skin and honest about who you are while smiling a dazzling smile and remaining positive and hopeful [about] the possibilities.”

10. Too Much Personality

Although it may seem like dating means putting your best foot (or face?) forward and showing off your assets, don’t discount the importance of humility.
“The most attractive thing to me is humility, so when a guy I went on a first date years ago bragged about his six-figure salary and BMW, I threw up a little in my mouth,” admits Gonzalez.

“Mr. Bravado, as I like to call him, truly believed that fancy cars and piles of money would woo me. Instead, I slurped my spaghetti with meat sauce … and hightailed [it out] the door.”
Rachel Needle, a licensed psychologist at the Center for Marital and Sexual Health of South Florida, also believes in the power of humility. “Confidence is a trait that is often attractive [but] so is being humble,” she explains. “Appear confident but humble.”

11. Your Undiscovered Hobby

While physical features and even things that we aren’t really aware of—like our bodies’ pheromones—have a direct impact on how attractive we are to people, true attraction to another human is much more complex than grooming habits or skeletal structure.
In fact, one study found that the single most attractive trait about an individual is actually their creativity. Test subjects were more likely to rate people portrayed as having creative pursuits and passions as attractive.

The study also showed that was more true for women seeking men, meaning women found men depicted as creative significantly more attractive, whereas men did not necessarily rate creative women as more attractive.
Either way, creativity and a passion for something other than yourself—or even your mate—is definitely sexy.
“Oftentimes people are more attracted to those who are passionate about something,” Needle explains. “When people are excited and passionate about their interests, it can be attractive.”

Here’s what you need to know about yourself in order to share your true appeal with others.

Fortunately, there are ways that you can make yourself more attractive—and in some instances, they have nothing to do with your appearance. According to Gonzalez, two non-physical traits that instantly make someone more attractive are also two of the most surprising: humor and grammar (which we already touched on).
That’s right, the ability to make your partner laugh will go a long way when the good looks fade. However, even humor is very individualized.

“Some studies have found that women are more attracted to those who make them laugh,” Needle says. “But remember that sense of humor is also based on an individual. So what one person finds funny, another may not.”
And when those inevitable fights happen down the line, your partner may be angry with you, but he or she might still find you irresistible if you use your semicolons properly or crack a perfectly timed joke. It’s the little things that count in a relationship, right?
Perhaps most importantly, you should put your best self forward and have confidence when seeking a partner or romantic match, no matter what the scientific studies may tell you.

“Be confident, says Gonzalez. “Whatever your momma gave you, be proud of it and work on it. We can all get plastic surgery to have the ‘perfect’ face and body, but then we’d be clones and seek out what’s different. Just because a study discovered that a woman with long hair or a man with great abs is most attractive, it doesn’t mean that there isn’t someone who isn’t going to love your bob or dad bod.”
“If you’re confident in who you are inside and out, and what you contribute to a relationship, plus know you’re worthy of all that is good and loving, suitors will flock to you like bees to honey.”

Tags 50018061, body, Commerce, HD, hemingway