General Health Articles

Healthy Living: Kick that Bad Habit

From overeating to watching too much TV, there's really only one way to break a bad habit : make a plan!

Unfortunately what may work for one person, may not work for another. So here are some ways to break some of the most popular bad habits. Hopefully it works for you!

Watching too much TV. : Studies show that people watch an average of 4 hours of television each day and these studies also show that excessive TV. watching can be linked to developing Type 2 diabetes and heart disease. Here are some ways to avoid watching too much TV: only watch when there is something specific you want to see, do chores during commercials, make a list of things you need to accomplish before sitting down to watch TV, and create a TV-watching plan and stick to it.

Drinking too much alcohol. : Tired of being hung over and sluggish? Then you should do everything you can to cut back on drinking too much alcohol. To cut back try these tips: drink one glass of water for every alcoholic drink you have, drink only when you are having a meal or try drinking something that looks like an alcoholic drink, like rootbeer or a drink with a slice of fruit in it.

Smoking. : While this may be one of the hardest habits to break, it's still possible as many, many people do it every year. The best plan is to talk things over with your doctor because they can offer the best cessation treatment for you. But some other approaches that you may consider include: hypnotherapy, exercise or electronic cigarettes.

Nail biting. : Because most nail biting habits are linked to anxiety, stress, or nervousness, your plan should start with creating a relaxation plan. Think about what makes you bite your nails before you start. When you get the urge to bite your nails or catch yourself in the act, do something with your hands : garden, cook, play with your kids or pets, clean or do the dishes. Do something that takes your mind off of biting your nails.

Overeating. : No matter how hard you try to cut calories, it still seems like sometimes the cravings are still there. Experts say that sometimes it is best to give into those cravings. When people do give into their cravings every once in awhile they have a better chance of losing weight and keeping it off, than those who ignore their cravings and avoid certain foods. Experts also advise that if you can avoid nighttime eating that you will be well on your way to prevent overeating as well.

Back to School 101: Backpack Weight

Last year, Consumer Reports sent a survey team to several schools to find out how much weight kids were lifting , in their backpacks.  Parents were shocked to learn that of the students surveyed, the average weight hauled by second-graders was 5.3 pounds, fourth-graders carried 4.6 pounds and sixth-graders averaged 18.4 pounds.

To help alleviate some of the back pain and stress, Consumer Reports suggest that parents should keep the following factors in mind:

1. Check for good stitching that can hold a decent amount of weight.
2. Shoulder straps anchors should be about 1- to 2- inches below the top of the shoulder.
3. The bottom of the backpack should go along the curve of the lower back and the backpack itself should not fall more than 4 inches below the waist.

Make the Most of the Final Days of Summer

It seems like not too long ago we were breaking out the shorts and t-shirts, swim suits and flip flops, and heading outdoors to make the most of the beautiful summer days.  But with only days left in the summer season, there is still time to get outdoors and take advantage of the weather, all the while getting your work outs in outdoors.

Running, hiking, swimming, and playing outdoor sports are all great ways to get your daily amount of exercise, but why not try something new in these last few weeks of summer?  Mix up your routine by trying one or more of the following and enjoy the weather while it lasts.

• Rock climbing: Although this sport requires the assistance of a professional, most people do not realize the amount of physical strength it takes to participate in rock climbing.  Find an experienced rock climber in your area and give it a shot.  Before you know it, you'll get the “hang” of it and will wonder why it took you this long to try it out.
• Water skiing: While water skiing is a sport that you may need to work up to, there is no time like the present to give it a try. Water skiing is a fun water sport, where you use a wide variety of muscles to participate in it and therefore it is a great summertime sport for someone looking for something new to try out.
• Snorkeling: If you are heading to the beach or if you live at the beach, pick up a mask and snorkel and get ready for a good time and a great exercise.  Not only will you see some pretty amazing things below the water's surface, but you will also be getting a great aerobic workout without even realizing it.
• Kayaking/Canoeing: Kayaking and canoeing are not just fun water sports, but they are also very physically challenging sports. Experts suggest that you take your time learning how to kayak or canoe and enjoy the area in which you decide to try out your new sport.  Row for awhile, but then take a break and take in the beautiful scenery around you.

Back to School 101: Back to Sleep

As parents and their children enjoy their last month of summer, school is looming right around the corner. Now is the time to get back into a school sleeping schedule, after having such a lax sleeping schedule over the summer months.  According to the Federal Citizen Information Center, children between the ages of 6 and 9 require at least 10 hours of sleep per night and older children require at least 9 hours.

To get your child in the school sleeping schedule:

• Create a regular bed time and make sure you and your child stick to it.
• Make sure your child avoids eating a heavy meal before their bed time.
• Make sure your child avoids caffeine at least 6 hours before their bed time.
• Allow for play and relaxation time before their bed time.
• Create a bed time routine that is relaxing for your child, instead of stressful.

Understanding Lactose Intolerance

If you are lactose intolerant or if you know someone who is, here are some things that will help you to learn more about this condition:

• Our bodies produce an enzyme called lactase and when you drink a glass of milk or eat cheese, lactase helps to break down the milk sugar, or lactose, into simpler sugars that are eventually absorbed into your bloodstream.  People that are lactose intolerant have a lactase deficiency.
• Many other illnesses have symptoms very comparable to lactose intolerance.  It's best to check with your doctor regarding your symptoms and he/she may suggest that you cut out dairy and denote any changes.  A breath test or tests of your stool can determine whether or not you are lactose intolerant.
• Undigested lactose can cause a variety of gastrointestinal symptoms, typically within two hours of having a dairy product, including nausea, bloating, abdominal pain, flatulence and diarrhea.  Although some people may have a lactase deficiency and have none of these symptoms at all.
• While a few babies are born with a lactase deficiency, most people become lactose intolerant from age 2 to 12.  And even though most people become lactose intolerant during their childhood, they typically do not show signs of the intolerance until late adolescence or early adulthood.
• Almost 65% of people worldwide or nearly 30 million Americans suffer from some degree of lactose intolerance.  It is more common among Asians, Africans, Hispanics, or Native Americans and less likely if your ancestors are from northern or western Europe.
• Lactose intolerance is not the same thing as a milk allergy.  If you are allergic to milk, then your body is actually fighting dairy as if it were a harmful intruder in your body.  Symptoms are far more severe than lactose intolerance and may include: itchy eyes, rash and wheezing.  People who are allergic to milk must avoid it entirely.
• People with lactose intolerance can consume some amounts of dairy without any symptoms.  Most people can drink up to a half-cup of milk without it affecting them at all.