PEERLINK. The Friday Health Beat

Transcription

1 PEERLINK NATIONAL TECHNICAL ASSISTANCE CENTER The Friday Health Beat October 21, 2011 Drink When Thirsty While Running or Exercising to Avoid Overhydration Here's a simple guideline for how much water to drink when you exercise: drink only when you feel thirsty. Science Daily reports that many runners and other athletes may be drinking too many fluids when experts recommend drinking only when thirsty. A survey found that over a third of runners were drinking according to a preset schedule or for weight maintenance, while 9 percent were drinking as much as possible. Nearly a third incorrectly thought they needed extra salt and more than half were drinking sports drinks for the electrolytes to prevent low blood sodium. But it's actually "drinking too much during exercise [that] can dilute the sodium content of blood to abnormally low levels," which could potentially lead to a fatal condition called exercise-associated hyponatremia, the article says. "The safest known way to hydrate during endurance exercise" is to only drink when thirsty, Loyola sports medicine doctor. Lifehacker.com Strength training: Get stronger,

2 leaner, healthier Strength training is an important part of an overall fitness program. Here's what strength training can do for you and how to get started. By Mayo Clinic staff You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Use it or lose it Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass at any age." Strength training also helps you: Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently which can result in weight loss. The more toned your muscles, the easier it is to control your weight. Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age. Boost your stamina. As you get stronger, you won't fatigue as easily. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis. Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults. Consider the options Strength training can be done at home or in the gym. Consider the options: Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats.

3 Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store. Free weights. Barbells and dumbbells are classic strength training tools. Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home. Getting started When you have your doctor's OK to begin a strength training program, start slowly. Warm up with five to 10 minutes of stretching or gentle aerobic activity, such as brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. "On the 12th repetition, you should be just barely able to finish the motion," Dr. Laskowski says. "When you're using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise." To give your muscles time to recover, rest one full day between exercising each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it. When to expect results You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you'll continue to increase your strength even if you're not in shape when you begin. Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health. Mayo Foundation for Medical Education and Research Can My Diet Help My Smile?

4 Regular brushing and flossing are your best bets for keeping your teeth healthy. But yes, certain foods can keep your smile looking bright by contributing to your overall oral health. For instance, foods that increase saliva production help wash food off your teeth as well as neutralize the acids produced by foods as you chew them -- acids that can erode tooth enamel and contribute to tooth decay. Those foods include sugar-free gum and drinks, cheese, and milk. Preventing gum disease is also crucial for keeping your teeth healthy and your smile beautiful. Fish and flaxseed are both rich sources of omega-3 fatty acids, which prevent inflammation and may help protect against gum disease. Foods to avoid, by the way, include sugary drinks and snacks (the sugar promotes bacteria that increase acids that can erode tooth enamel and lead to cavities); some starchy foods such as rice, potatoes, and pasta (which also raise acid levels in the mouth); and, yes, coffee, tea, and red wine, which can stain teeth. Choose water and sugar-free drinks as often as you can -- they help wash acid-producing food from your mouth. WebMD Diabetes Complications If you have diabetes, your blood sugar levels are too high. Over time, this can cause problems with other body functions, such as your kidneys, nerves, feet, and eyes. Having diabetes can also put you at a higher risk for heart disease and bone and joint disorders. Other long-term complications of diabetes include skin problems, digestive problems, sexual dysfunction, and problems with your teeth and gums. Very high or very low blood sugar levels can also lead to emergencies in people with diabetes. The cause can be an underlying infection, certain medicines, or even the medicines you take to control your diabetes. If you feel nauseated, sluggish

5 or shaky, seek emergency care. NIH: National Institute of Diabetes and Digestive and Kidney Diseases Medline Plus This newsletter is made possible by grant funding from SAMHSA. Peerlink National Technical Assistance Center Grant #: PEERLINK NATIONAL TECHNICAL ASSISTANCE CENTER 3534 SE Main Portland, Oregon