Weekly Health Update
“Peace cannot be achieved through violence,
it can only be attained through understanding.”
~ Ralph Waldo Emerson
Mental Attitude: Use Meditation to Relax.
Regular meditation can help relax both the mind and the body. The Mayo Clinic offers these suggestions: concentrate on breathing deeply and slowly, focus on relaxing every area of your body, repeat a mantra or prayer, meditate as you walk, read something that’s personally meaningful, listen to soothing music, and focus your thoughts and gratitude on a particular person, pet, or object.
Mayo Clinic, June 2016
Health Alert: Donated Blood Won’t Transmit Neurodegenerative Disorders.
A new study finds no credible evidence that degenerative brain disorders, such as Alzheimer’s and Parkinson’s disease, can be transmitted via donated blood. Researchers tracked data on more than 40,000 patients who received blood transfusions between 1968 and 2012 from people who were later diagnosed with any form of dementia or Parkinson’s disease and found they had exactly the same chance of developing a neurodegenerative disorder as those who received blood from people who did not go on to develop a neurodegenerative disorder.
Annals of Internal Medicine, June 2016
Diet: Eat Healthy to Stay Mobile as You Age.
Healthy eating may help reduce the risk of physical disability among women as they grow older. An analysis of data from almost 55,000 women who had their physical function assessed every four years from 1992 to 2008 revealed that those who ate healthier diets were less likely to develop mobility problems than those with less healthy diets. Furthermore, researchers linked the high consumption of fruits and vegetables and the low consumption of sugar-sweetened beverages, trans fats, and salt with a decreased risk of physical impairment.
Journal of Nutrition, July 2016
Exercise: Just Walk.
Walking is an inexpensive and simple exercise that has been shown to offer numerous health benefits for bones, muscles, and joints. Dr. Carolyn Hettrich, a spokesperson for the American Academy of Orthopaedic Surgeons reports, “Sometimes the hardest part of working out is getting started… Walking requires minimal preparation, but yields significant benefits. Establish a routine by incorporating at least 30 minutes a day for five days a week.”
American Academy of Orthopaedic Surgeons, June 2016
Chiropractic: Take Breaks from Smartphone Use Every 20 Minutes.
Smartphones have become ubiquitous, and people seem to be interacting with their electronic devices at every opportunity. In this study, researchers asked participants to sit and use their smartphones for varying lengths of time while they measured the muscle activity in their neck and shoulders, as well as whether or not they felt any pain. They found that participants experienced significant fatigue in the muscles the neck and upper back when they used their phones for more than twenty minutes. Additionally, the longer participants used their phone, the greater their risk for developing neck and/or shoulder pain. The researchers conclude it would be appropriate to recommend taking a break every twenty minutes to allow the muscles in the neck and shoulders to relax before resuming smartphone use.
Journal of Physical Therapy Science, June 2016
Wellness/Prevention: Minimize Jet Lag.
It is often difficult to adjust to a new time zone while traveling, but the transition can be easier with a little prep work. The American Academy of Family Physicians recommends the following: make sure you are well rested before leaving, avoid consuming alcohol, eat healthy well-balanced meals, avoid overeating, get regular exercise, and go to sleep and wake up based on the new time zone as quickly as possible.
American Academy of Family Physicians, June 2016
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