Are your children sleeping enough? New research points to blood test that might hold the answer
UNDER STRICT EMBARGO UNTIL 01.00 GMT 9 JANUARY 2020
Not for publication or broadcast before this time
A simple blood test could provide a reliable metric to tell if children are sleeping enough – which is also a marker for general health as sleep affects susceptibility to many diseases – according to new research published in Experimental Physiology this week.
It is commonly recognised that sleep is essential for children's health, and that insufficient sleep duration is associated with negative health outcomes, such as heart disease and diabetes. In humans, sleep duration and quality are influenced by genetic, environmental and social factors.
Researchers at the Institute of Food Sciences of the National Research Council in Italy studied children and adolescents of normal weight (based on body mass index) from eight European countries (Spain, Italy, Cyprus, Germany, Belgium, Estonia, Hungary and Sweden) who were either “short sleepers” or “normal sleepers,” according to self-reporting.
“Short sleepers” included children sleeping less than 9 hours per day, and adolescents sleeping less than 8 hours per day. “Normal sleepers” included children sleeping at least 9 hours per day, and adolescents sleeping at least 8 hours per day.
They looked at microRNAs in their blood, which are molecules that influence which of our genes are switched on, and found that certain microRNAs had significantly different levels depending on whether the children were short or normal sleepers. The researchers took country of origin, age, sex, pubertal status, average daily screen time, and highest educational level of parents into account, showing that none of these factors was affected the microRNA levels.
These results could provide the basis for a test that could serve not only to assess sleep hygiene, but to determine susceptibility to a range of health conditions. Rather than relying on self-reporting, as we don’t often remember how much we slept farther back than a few days, this blood test could provide a more reliable metric.
Fabio Laura, one of the authors of the study said:
“Our findings show for the first time that the sleep duration reflects the profile of specific circulating microRNAs in school-aged children and adolescents. This could allow clinicians to easily determine if children are sleeping enough by using a simple blood test and use this as an indication of other aspects of their health.”
Full paper title: Circulating miRNAs are associated with sleep duration in children/adolescents: results of the I.Family Study https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/EP088015 (link will only work after the embargo date. Before then, please email the press office for a copy of the paper)
Experimental Physiology publishes advances in physiology which increase our understanding of how our bodies function in health and disease. http://ep.physoc.org
The Physiological Society brings together over 4,000 scientists from over 60 countries. The Society promotes physiology with the public and parliament alike. It supports physiologists by organising world-class conferences and offering grants for research and also publishes the latest developments in the field in its three leading scientific journals, The Journal of Physiology, Experimental Physiology and Physiological Reports. www.physoc.org
Smart Choices for a Good Health Reset Research Shows Peanuts Support a Healthy Diet
Albany, Ga. (January 7, 2020) – When it comes to health and wellness, it’s OK to start small. In fact, a good health reset is often most successful when smart, small, sustainable changes are made.
Dr. Samara Sterling, research director with The Peanut Institute, says it’s best to begin by focusing on increasing good habits.
“Set yourself up for success by building on the healthy habits you already have,” says Sterling. “For example, if you typically eat one serving of fruit a day, identify a way to increase that to two servings.”
Another smart move is to incorporate foods that are high in protein and fiber in order to feel full longer.
Peanuts are an example of a powerful plant protein. Just one serving of peanuts delivers seven grams of protein, 19 vitamins and minerals, fiber and heart-healthy fats.
“Studies have shown that protein is the most filling macronutrient and actually changes the levels of several satiety hormones,” says Sterling. “When you have foods like peanuts and peanut butter that deliver plant protein, fiber and healthy fats, you’re making a smart choice that will keep you feeling full, help power you through the day and eliminate the urge to snack and consume empty calories,” explains Sterling.
Peanuts are known as a superfood because they deliver significant nutritional value in a small amount. One serving of peanuts is an ounce or approximately 35 peanuts and a serving of peanut butter is two tablespoons.
“Research has shown that the consumption of small amounts of peanuts or peanut butter has been associated with a reduced risk of cancer, heart disease and diabetes,” says Sterling. “Since peanuts and peanut butter are affordable, it’s easy to incorporate either one into a meal or snack.”
For even more health benefits, Dr. Sterling recommends combining superfoods.
“Having a kale salad mixed with quinoa and peanuts is a smart way to load up on vitamins and minerals,” says Sterling.
Finally, as part of a good health reset, Dr. Sterling advises following an inclusionary approach because it’s more sustainable than an exclusionary one.
“Once people start excluding foods, they tend to fixate on what they can’t have, which can lead to a relapse of the previous bad habits,” says Sterling. “A more positive and realistic way is to focus on making smart choices like including more fruits, vegetables and legumes.”
Peanuts can be considered both a nut and a legume. Peanuts, lentils, peas and beans are all legumes and are healthy, protein-rich substitutes for meat, which has more fat and cholesterol.
“The more you know about your food choices and the health benefits they deliver, the easier it becomes to implement a good health reset,” says Dr. Sterling. “Each week, make it a point to try a new recipe that incorporates a plant-based protein. In just a few months, you’ll have a number of go-to recipes that are based on a healthy choice.”
For breakfast, lunch, dinner, dessert and snack recipes that incorporate peanuts, peanut butter, peanut flour and peanut oil, visit peanutinstitute.com.
10 QUESTIONS ABOUT COSMETIC SURGERY YOU HAVE ALWAYS WANTED TO KNOW- ANSWERED BY A BOARD- CERTIFIED PLASTIC SURGEON
How long do breast implants last until they have to be removed and done again? Although the implants themselves last forever, their structural integrity does not. Over time, the average wear and tear could cause a rupture or leak. In general, saline or silicone implants should be replaced or removed every 10 to 15 years if you notice any changes. A rupture in a saline implant tends to be more noticeable, as the deflation is visible. While that may sound scary, it’s actually quite harmless, as the saline is just absorbed by the body. However, it is not as easy to notice if a silicone implant has ruptured. For this reason, most doctors will recommend an MRI every 2 years for their patients with silicone implants to check for leaks. Implants may need to be removed or replaced for other reasons too, but in general, should last from 10 to 25 years.
If I have fat removed through liposuction, will it reappear elsewhere? Technically, yes, it is possible for the fat to return, but only if you let it come back. If the patient maintains their weight, the fat will not return or appear somewhere else on your body. A little bit of weight gain is fine, such as 5 to 10 pounds, as long as patients stay close to their “post-lipo weight”. Because fat cells accumulate in an evenly distributed manner, weight gain tends to be more noticeable in areas that are untreated than treated. So, even patients who gained a considerable amount of weight post-lipo look better than they did if they had not undergone surgery.
After repeated Botox injections, will facial muscles ever lose the ability to frown? Even though one of the side effects of Botox is difficulty smiling or frowning, the effects of Botox wear off in 3 to 4 months. Repeated use of Botox causes the muscles treated to atrophy and thin out. When they "wake" back up they tend to be weaker and less likely to make wrinkle. This is why many consider Botox a great anti-aging treatment. Botox can be administered in a way in which it does not freeze the muscle completely. This is something you would discuss with your injector.
Discuss with the injector what your goals are. Some people such as actors need to be able to express themselves. In this case, Botox can be administered so as not to freeze the muscle completely. Others want certain muscles not to move at all. An experienced injector has the knowledge to make adjustments. We also have the ability to combine Botox with other treatments to assist your goals.
I thought silicone breast implants can rupture, so why are they still used? Both saline and silicone implants can leak. But, it is much harder to tell when a silicone implant has ruptured over a saline implant. Someone with silicone implants may go months or even years without noticing. This is due to the very thick and viscous silicone filling, moving only at very slow rates. It will generally stay within the capsule of breast tissue surrounding your implant, which makes for a simple replacement. Additionally, silicone is the gold standard against which other implantable materials get compared. It is a safe material when used in the human body.
Will liposuction eliminate cellulite? Although patients used to think liposuction could eliminate cellulite, today doctors are not recommending it for that use. In some cases, liposuction can actually make the cellulite worse by creating more dimples in the skin. While it is true that excess fat can make cellulite worse, it’s not the real cause. Liposuction on the thighs and butt only marginally improve the appearance of cellulite. On the contrary, thin skin in these areas can exacerbate the problem, especially in older women where the skin tends to be less elastic.
Doctors have found that ultrasound and laser-assisted liposuction can effectively reduce cellulite because it tightens the skin as it removes fat. But again, these alone will not rid you of cellulite.
Will I have to wear my hair over my ears to cover face-lift scars? On average, face-lift scars around the ears take about six months to fade and become almost invisible. You probably are going to want to wear your hair down for the first month for recovery purposes. It’s best to choose a hairstyle within this time that will not apply added pressure to the area of incision while still helping to cover up the scar at the same time. Ask your doctor how soon it is safe for you to wear makeup over the scar as a cover up option until they fully fade.
Can my breast implants pop? Unfortunately, yes breast implants can “pop”, but it is rare and easily treatable. Both saline and silicone implants have an outer shell that can potentially develop a tear, called a rupture. The rupture could be caused by a variety of things such as normal aging of the implant, trauma caused by a car accident, a needle insertion during a biopsy, or other factors. If you experience any changes in breast shape and size, and increased pain, firmness, and swelling over a period of weeks, these may be signs that your implant has ruptured. Most corrective surgeries include removing both implants and replacing them in the same surgery. Your surgeon might also recommend that you switch to a different type of implant. In any case, discuss with your doctor in detail the best option to avoid risk of rupture in the future.
What happens if I’m not happy with my surgical results? The first step is to be patient. Some patients look good in as fast as three weeks, others three months, and, for some, the full results aren’t apparent until six months after surgery. You should wait for all the post-surgical swelling and bruising to go away completely before fretting over the end result.
With that being said, speak up if you are feeling anxious. At your follow-up appointment, it is perfectly fine to voice to your surgeon that you are feeling disappointed. A good doctor will address your concerns, walk you through the recovery process, and if necessary, talk about the next steps.
How soon after my lipo can I have sex? After having a procedure like liposuction or a tummy tuck, you will definitely feel some moderate soreness and swelling. It’s normal. When it comes to resuming sexual activity, your personal level of comfort plays a large factor as there is no specific body structure you can damage after liposuction. This means your soreness or the healing process of your incisions may be the only thing stopping you from being intimate. As soon as you feel both physically and emotionally ready, you are safe to resume having sex. For most patients, it takes about a week. But if we removed excess fat on large areas of your thighs, belly, and/or buttocks, you might have to wait a week to ten days. Before then, your body will be tender and that could make the experience painful.
What is the youngest age you would consider performing a facelift?
When evaluating a patient for facelift surgery, age is only a relative consideration. I've performed facelifts on patients under 40 years of age who lost a lot of weight causing their face to deflate and sag. That being said, most facelift or neck lift procedures are performed on patients between 45-70 years old. If the volume loss can be managed by treatments other than facelift surgery, patients will opt for them. However, once those minimally invasive or noninvasive treatments no longer cut it, a patient can choose to have a facelift. For some patients that may be in their early 40's.
Is there a trendy cosmetic procedure that you feel is a waste of money and time?
The procedure that I find a waste of time and money is Kybella. It is so expensive for patients and has significant social downtime. I can get better results, more quickly with neck liposuction. Also, I am still waiting to see if patients can get decent results with Sculptra injections for buttocks augmentation. For doctors that can't perform surgical procedures, or for patients who want to avoid surgery, these may be their only choices.
Put A Brake On Booze For Dry January and Reap the Mental and Physical Benefits
Psychologist Explains What To Expect From A Month-long Booze Break
By January, many people are saturated with the parties, get-togethers, and drinking that comes with the holidays. Odds are at some point in the 2019 holiday season you had a bit of a hangover from too much champagne, egg nog, or cocktails. In comes the dry-January trend to help bring in the new year by putting a brake on alcohol for the whole month. We turned to NYC neuropsychologist, Dr. Sanam Hafeez, for insight into the benefits of taking a month-long booze-free challenge for a fresh start to the new year.
Research shows that a month-long respite from alcohol can significantly benefit one’s mental and physical health. Here are some of the benefits Dr. Hafeez outlines.
1. You Save Money On Alcohol.
According to Fortune magazine in 2018, overall price averages for alcoholic beverages increased thanks to craft cocktail trends. The same can be expected for 2019. A survey by OnePoll last year estimated that Americans’ social spending around the holiday season more than doubles and alcohol is part of that spending. So if your wallet has felt the alcohol as much as you have this season, the math could be reason enough to pause the drinks and close your tab for a month.
“Think of the stress you could take off your back by cutting back on the money you spend on alcohol during January,” says Dr. Hafeez. “An average person could hit the bar twice a week, spending about $30-$75 dollars depending on what drinks you are purchasing. Add tip, and your expenses for a night of drinking could reach or surpass $100 easily. Throughout a single month, this could cost you a good chunk of change.” Add more money saved if you’re also a weekend social drinker. Add way more money if you are inclined to purchase bottles in the VIP section for hundreds of dollars.
2. In The Absence of Alcohol, Your Skin Rejuvenates.
While alcohol consumption doesn’t directly cause acne, it destabilizes hormone levels and immune functions, which lead to dull skin, breakouts, flushed complexion, and puffiness. If you like to “rosé all day” or consume mixed drinks with more sugars, syrups, and other additives, you can start seeing the toll of these habits on the texture and tone of your skin. “A part of being successful when reducing alcohol intake is the compliments you receive, the energy you feel, and the changes you see in the mirror. These can all be fuel to help you live a healthier life in the new year,” says Dr. Hafeez.
3. Get A Headstart on Your Weight Loss Resolution.
Research in the Journal of Obesity says people who don’t drink, eat less, simply because alcohol heightens the senses and numbs reasoning. It makes the sauce and cheese on a pizza or those late-night tacos tastier. When you remove alcohol intake, it diminishes the calories you consume. Think about three beers or glasses of wine at about 150 calories each. Those calories add up. Dr. Hafeez explains that “any person seeking help with weight management has heard the advice ‘don’t drink your calories,’ alcoholic beverages are some of the drinks that most easily overwhelm your caloric consumption. Drinking less, or not at all for a month, will leave you with improved blood sugar and cholesterol levels and help optimize your organ function, which will help you be more active and in a better mental state.”
4. More Energy, More Creativity, More Endurance
The last thing you want is to be tired into the new year. “One great benefit of going alcohol-free is renewed energy. You will not be giving up your day to recover from last night’s drinking. Waking up earlier will help you establish better morning habits that prime your brain for productivity and creativity,” says Dr. Hafeez. “You will also see improved concentration and endurance as the day goes on because your energy level will not be in a deficit before the day even begins,” she says.
5. Less Alcohol Can Lead to Improvement in Depression
Depression is a mood disorder that can cause feelings of sadness, rage, grief, and emptiness. More than 16 million Americans suffer from Major Depression Disorder while anxiety disorders affect about 40 million adults according to the Anxiety and Depression Association of American. “The problem comes when depression and anxiety, even at the mild levels, begin to be alleviated momentarily with alcohol. This can become dangerous because it will work in a negative cycle. Alcohol intake will get worse which will heighten the depression which will cause the person to drink more,” explains Dr. Hafeez. The NYC psychologist explains that alcohol is actually a depressant and it affects the neurotransmitters in the brain. “Seratonin is a neurotransmitter that helps us feel joyful and stabilizes our mood. Drinking alcohol can temporarily boost serotonin levels, therefore making you feel upbeat, but the long-term excessive consumption of alcohol can actually lower serotonin levels, and therefore either cause or worsen depression,” she says.
6. Better Sleep
Alcohol affects your sleep pattern by inhibiting your REM sleep and affects your circadian rhythm. “REM sleep is incredibly important to the quality of your rest. When blocked by alcohol, you could lose out on the most restorative part of your sleep, which can affect the way you think, concentrate, and process information the next day,” explains Dr. Hafeez. Another issue with alcohol is that it makes you wake up during the night to go to the bathroom. “Alcohol is a diuretic, meaning an agent that prompts the passing of urine. This means that at nighttime, instead of sleeping throughout the night, you may need to get up repeatedly to relieve yourself. This will make it even harder to get the rest you need. In the absence of alcohol, your sleep is more comfortable and energizing,” says Dr. Hafeez.
7. More Time for Yourself and New Friends
“It is important to note that when our friendships and relationships rely on social drinking, a booze-free month can affect how those interactions happen. While we have more time and energy, we might need to invest it in ourselves or new friends. This is not to say that you have to break up with your friends when you pause the alcohol, but it means you can try new activities and endeavors with new people and plant new friendships as well,” explains Dr. Hafeez. The NYC psychologist also talks about the opportunity to focus on you, explaining that “self-care is important yet often neglected over a good night out for drinks. Suddenly, happy hour is not an option, but a fitness class after work is, or a workshop on a topic that interests you. The time will add up, and you can use it to promote your self-confidence and personal development.
A Cautionary Note From The Expert.
“One thing to consider is that people who label themselves “social drinkers” may feel these improvements within days. Meanwhile, people who battle with alcoholism can often cause harm to themselves if they decide to stop drinking cold turkey. If you are a frequent/binge drinker, speak with your physician before abruptly ceasing alcohol consumption.
Committing to going without alcohol may reveal there actually is a bigger issue going on. “If someone can’t last the week without alcohol and feels physical repercussions like nausea, headaches, night sweats, and tremors, or insomnia, consulting a doctor would be an important next step,” cautions Dr. Hafeez.
About the Expert:
Dr. Sanam Hafeez PsyD is an NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz. Connect with her via Instagram @drsanamhafeez or
4 Enjoyable Ways to Soothe Your Aching Muscles After a Workout
Hitting the gym is likely a regular practice for you. It keeps you feeling healthy and looking your best. However, after a tough workout, you can find yourself stricken with some aching muscles. Here are four enjoyable ways you can soothe those muscles to get them geared up for another amazing workout session.
Get A Massage
A massage can be one of the most enjoyable ways to soothe your aching body after a tough workout session. There are various massage techniques that you can choose from and the one you select is mainly up to your individual preference. By getting a massage post-workout, you can prevent fibrosis and break up those tight muscles. Studies have shown that getting a massage right after a workout can be more beneficial than waiting 48 hours after your workout to do so.
Use Some CBD
The world's wonder drug, CBD has been shown to have positive benefits on joint inflammation. After your workout, your joints will become inflamed as DOMS sets in. By using CBD from somewhere like Mary's Nutritionals, you can work to reduce the inflammation from the very start. This will soothe the aches that come along with inflammation post-workout. There are various ways that you can utilize CBD from inhalation and ingestion to topical ointment. The choice is really up to you.
Take A Nap
If you're feeling overly sore from your recent workout, then consider getting some extra sleep. The body's natural process during sleep is to clear out joint inflammation and repair cell damage. You need to give your body the opportunity to undergo these processes by getting some shuteye. If possible, just extend your normal sleeping schedule. So, if you sleep seven hours a night consider upping that to eight or nine hours. If you're feeling particularly achy, take an hour or two nap in the middle of the day to give your body a chance to rejuvenate and reduce your muscles soreness.
Foam Roll
Foam rolling can be a very soothing way to get rid of those achy muscles. Just the traction of rolling those sore muscles over the roller can be enough to provide some level of relief from the tightness that you feel. This activity can be particularly beneficial when trying to zero in on specific areas of discomfort throughout your body.
As you can see, relieving muscle soreness doesn't have to be too difficult of a process to do. The biggest problem is that most people tend to do nothing and endure the pain instead of trying to actively recover from it. The above are four great methods you can employ to eliminate your aching muscles after your next tough workout session.
4 Unexpected Ways to Help Keep Up Your Exercise Routine
Everyone resolves to start exercising at some point, but actually following through is a different question entirely. Try these tips to help keep your promise and get the body you deserve.
Let Go of Early Mornings
If you adore your 4:00 am run, then this bit of advice isn’t for you. But if you constantly oversleep your workout session and groan at the thought of getting up while the sun is still in bed, you should think about scheduling your workout for a different time of day.
Getting an adequate amount of sleep is extremely important for your overall health. A full night’s sleep improves brain function, gives you more energy throughout the day, and even lets your muscles repair from yesterday’s workout.
So instead of setting your alarm clock back an hour, consider planning to exercise at lunchtime or in the evening. Pick a time when your energy levels are at their highest to get the most out of your workout session.
Choose Exercises That You Love
Unless you’re trying to achieve a specific body shape, the main goal of exercise is to get your body moving. As you’re planning your workout routine, fill it with activities that you know you’ll have fun doing again and again.
Standbys like yoga, weight lifting, and aerobics are all popular for a reason. You can also try something interesting like hula hooping or dance. If you have the time, consider signing up for tennis, pickle ball, or another indoor sport. Once you’ve picked an activity, fill your routine with stretches exercises that will make you better at your new favorite hobby.
Buy the Equipment You Need
Don’t expect yourself to go jogging in old sweats and a pair of running shoes that don’t fit. If you really want to get involved with a hobby, you should buy yourself the proper equipment to go with it. Get a nice gym bag, find a water bottle you like, and wear workout clothes that make you feel comfortable.
You don’t have to spend a lot of money to get a few nice pieces of workout gear. Don’t buy more items than you need; you can always plan to wash your clothes between sessions. But if you own the right gear for your favorite sport, you’ll be infinitely more likely to follow through on your routine.
Reward Yourself for Success
Exercise might be its own reward, but that’s not always enough motivation to hit the gym. Plan a way to treat yourself after you’ve successfully followed your routine for a few weeks.
One unique way to reward your body for all the hard work is to make an appointment at a medical spa. From laser therapy to cosmetic treatments, the services at a medical spawill improve the way you look and boost the effects of your exercise routine. And since most services require monthly appointments, you’ll have a great excuse to keep exercising until your next visit rolls around.
As you’re planning a new exercise routine, it’s important to set reasonable expectations for yourself. Don’t expect to work out every day of the week when you’re just starting out. Plan three to four weekly sessions with fun activities that you’re excited to do. If you go slow, you’ll soon be able to make exercise a normal part of your daily life.
4 Natural Methods That Help Cyclists Deal with Cramps
During a strenuous ride, you might begin to feel a twinge in your muscles, and that slight discomfort will most likely turn into serious muscle cramps if you aren’t careful. While some over-the-counter products can help with muscle cramps, you should consider trying a few natural methods for dealing with cramps as well.
Stay Hydrated
Staying hydrated is one of the most effective ways to delay or prevent cramps, and you need to be sure that you are drinking plenty of water before, during, and after your workouts. For longer rides, you might need to carry two or three bottles with you or stick to loops so that you are close to water at all times. Your body will also lose quite a bit of water while you are sleeping, and that is why many experts suggest drinking a full glass of water as soon as you wake up.
Consume Electrolytes
Drinking water is a great start, but you need to make sure that your body has enough electrolytes as well. Those minerals regulate how much water gets into your cells, and you won’t be able to stay hydrated if you don’t have any electrolytes in your system. Luckily, there are many different electrolyte products to choose from, and that includes beverages, gels, bars, and lozenges.
Boost Your Intake of Carbohydrates
Carbs are a vital macronutrient that your body turns into energy, but many people steer clear of carbohydrates if they are trying to lose weight. While cutting back on your carbs will help you on your weight loss journey, you need that macronutrient if you are engaging in hard rides. When you don’t consume enough carbs, the glycogen in your muscles will disappear, and that is going to increase your risk of cramps. Some of the healthiest carbs for cyclists include sweet potatoes, chickpeas, quinoa, oatmeal, and brown rice.
Use CBD Products
For immediate relief, you might want to consider using some type of CBD oil. CBD can be taken as a capsule, gel, or spray. Those products have exploded in popularity in recent years, and many high-level athletes are now using CBD to treat a variety of aches and pains. In addition to potentially relieving muscle cramps, CBD could also minimize inflammation, reduce anxiety, and improve your focus.
If you continue to struggle with severe muscle cramps whenever you go out for a ride, then you need to speak with your doctor or a physical therapist. Chronic cramps are sometimes caused by other serious medical issues that require comprehensive treatments.
Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most of her time hiking, biking, and gardening. For more information, contact Brooke via Facebook at facebook.com/brooke.chaplan or Twitter @BrookeChaplan
4 Workout Plans That Help with Osteoporosis
An individual workout plan should be based on as many personalized factors as possible, including fitness goals and current health status. People diagnosed with osteoporosis should always consult with their physician about the safety of their workout plan before proceeding. There are many types of workouts that can help manage the condition, but certain exercises can greatly increase the risk of bone fracture or break.
Indoor Aerobics
Many fitness activities can be divided into high, low and non-impact depending on the nature of the exercise. Aerobics are a typical inclusion in any workout routine, but people with osteoporosis have to carefully balance what kind of aerobics they perform. High-impact workouts like dancing or jumping rope can build bone strength, but also have the highest risk of injury. Low-impact exercises, like walking or using an elliptical machine, can also improve bone and muscle strength with only minimal risk of injury.
Balance and Flexibility
Balance and flexibility are important for everyone, but they are particularly valuable to people who have weakening bones. Even a relatively minor slip-and-fall can become a serious, and painful, inconvenience when you break or fracture a bone on a rough landing. Exercise routines that include a lot of stretching and balancing can help protect bones even when they don’t directly increase skeletal strength.
Strength Training
Intense muscle-building workouts may not be ideal to go alongside most osteoporosis treatments, but controlled and responsible fitness plans can include some weights. Free weights and equipment can both offer opportunities to improve muscular strength throughout the body, which helps retain good posture, maintain stability and improve various daily activities. When in doubt, people with osteoporosis should talk to their doctor and consider working with a personal trainer when developing a safe exercise routine.
Incremental Improvements
No matter what kind of workout you want to pursue based on your personal goals and level of bone health, it’s important to recognize the hazards presented by osteoporosis. People with this condition are more likely to suffer long-term bone injuries and often take longer to heal afterwards. This means you need to emphasize form and safety throughout any kind of fitness routine, especially those that include weight-bearing exercises. Increases in weight or duration should always be made in minor increments to avoid over-stressing bones and muscle.
Regular workout plans are a fundamental component of most osteoporosis treatment plans. Achieving fitness goals can help improve skeletal strength and reinforce muscles to help them better support the body’s bones. As long as plans are designed with the condition in mind, the right workout plans minimize the risk of injury without limiting opportunity for personal improvement.
Fitness resolutions for a new decade
Every year, one in three Canadians sets a new year’s resolution involving fitness. But 2020 isn’t just any new year. The threshold to a shiny new decade presents a huge opportunity to reset our fitness goals.
According to Kim Lavender, vice president of group experience with GoodLife Fitness, now’s the perfect time to start the decade off right with a workout program that suits your goals and fits your lifestyle.
Last decade:Workouts that work
canfitpro’s annual survey of Canadian fitness professionals found certain trends remained in the top 10 for most of the decade (2010-2019). Canadians have been choosing more efficient, functional fitness options that help them enjoy their lives more, including:
Functional fitness – exercises that help prepare us for the things we do in daily life
High Intensity Interval Training (HIIT) – interspersing short bursts of high intensity exercise with short periods of rest to get the most challenging, effective workout in the shortest time.
Nutrition and healthy eating programs – These are nutrition programs designed to help you adopt healthier eating habits that complement your exercise program to see the results of your efforts sooner — whether it’s weight loss or advancing your overall fitness level.
Older adult training – This signals the growing demand from Baby Boomers looking to adopt healthier habits to maintain their health and quality of life into their 60s and beyond.
Express workouts – Participants to perform multiple exercises at a fast pace to generate maximum results. This is an effective approach for people on a tight schedule – perfect for lunch time or after work.
Body weight training – Using your own body weight to create resistance builds strength and muscle and burns fat without the need for equipment, making it easy to get started and do anywhere and less intimidating for beginners.
This decade: Add more mind to your muscle Finding more balance between mental and physical health promises to continue into 2020 and beyond, including more focus on functional movement and active recovery, mental resilience and the flexibility to fit all kinds of exercise into our busy lives. Some fitness trends to watch as we begin the new decade include:
Active recovery – Active recovery helps prevent injury and promote muscle growth and flexibility. Active recovery can take different forms, such as:
Less intensive cool down exercises at the end of your workout that keep you moving but lower your heart rate.
A lighter workout on your day off to maintain strength, give muscles a rest and work on better form.
Foam rolling to massage muscles, or yoga to improve flexibility and increase range of motion.
Exercise as prehab/rehab – Studies show that building in regular exercise before surgery can improve recovery times. Supervised physical activity is also a vital part of recovering from health issues and procedures like heart attacks, joint replacements and other surgeries and even head injuries like concussions.
Micro HIIT – With a typical HIIT workout, you’re supposed to do 20 minutes at least three times a week. Micro-HIIT involves short bursts of HIIT exercises (1-3 minutes) that can be done whenever you have a few extra minutes during the day. Lavender suggests exercises that feel like play to help you stay mentally engaged (e.g. medicine ball slams, battle ropes, skipping).
Consciously decelerate – Take a break from constantly pushing yourself to focus on calmer activities without time limits or pressure. Conscious deceleration encourages you to spend energy on things like gardening, cycling, walking your dog to balance your workouts. It can also include taking time to meditate, do some yoga or practice mindfulness to reduce stress, improve focus and restore energy.
More grit, less grind – Expect to see more intense bootcamp style workouts that push you outside your comfort zone to build mental resilience, or grit, while you boost your fitness. By pushing yourself to a new level, you expand your mental and physical stamina that translates into more confidence and power in life.
Looking ahead to the new decade, one thing is clear...fitness can be personalized to suit individual goals, mood and lifestyle. Lavender adds there are so many options and types of individual and group exercise that there’s something for everyone, making it easier to find the time and the energy to workout...for another decade.
Fitness professionals in your area are available to talk more about new directions in fitness for 2020 and beyond and to demonstrate exercises that reflect these trends.
Breast Reduction Plastic Surgeries Among Most Popular for Men
Expert surgeons at the Nordesthetics clinic explain that the popularity of male breast reduction is fueled by the need to appear more masculine. According to them, male patients tend to choose facial plastic surgeries for the same reason.
December 19, 2019. According to the statistics of the American Society of Plastic Surgeons, male breast reduction is among the top-5 most popular men’s plastic surgery procedures with 24,753 such surgeries carried out in the US in 2018. A similar level of popularity of male breast reduction is registered in Europe where the British Association of Aesthetic Plastic Surgeons includes this procedure among the UK’s top-5 most popular male surgeries.
In some clinics, gynecomastia surgery has become the most popular male plastic surgery comparable in popularity to female breast augmentation. There are surgeons who claim that male breast reduction has become the new “staple procedure.”
“Male breast reduction is the most often requested male plastic surgery procedure at our clinic,” confirmed Dr. Andrius Pajeda, a surgeon at the Nordesthetics clinic - the leading plastic surgery center in the Baltics. “I think the main reason is that the breast is one of the most noticeable gender features not only in female but in the male body as well. Larger breasts are often considered ‘unmanly,’ which is the reason why men are so interested in their reduction.”
Male breast enlargement is most commonly caused by an imbalance between the female hormone estrogen and male hormone testosterone. In some cases, the male breast enlargement does not depend on the patient's physical activity or diet and plastic surgery remains the only solution.
According to Dr. Pajeda, the desire to highlight the gender features also explains why facial corrections are so popular among men. Facial surgeries, especially the nose and eyelid corrections are also high on the list of the most popular choices of male patients.
The new developments in male plastic surgery also confirm that patients are looking for a more masculine appearance. The technique of abdominal etching is a good example. This new procedure allows the surgeon to sculpt the ‘six-pack look’ of the abdomen using liposuction - the removal or transfer of body fat. Experts predict that abdominal etching will constantly grow in popularity as liposuction and abdominal plastics are already high on male plastic surgery wish-list closely following the nose correction and breast reduction surgeries.
“Generally speaking, I’d say that men are very practical about their plastic surgeries. They start with the most noticeable features and end with intimate. Although penis enlargement ads create the impression that this is the ultimate goal of manliness, actually the intimate surgery is at the bottom of the most popular male surgical procedures list, at least in our clinic” commented Dr. Pajeda.
The scale of men’s plastic surgery at the Nordesthetics clinic is growing continuously. The clinic’s surgeons have treated almost 290% more male patients this year than the previous year. This trend is expected to continue as the growth of men’s plastic surgery is registered worldwide. Gynecomastia, rhinoplasty, liposuction and abdominal surgery remain the top priorities of men who choose the Nordesthetics clinic because of high-quality service and affordable prices.
Nordesthetics clinic is one of the leading centers of medical tourism in the Baltic states. Located in Kaunas, Lithuania, the clinic provides plastic surgery procedures to foreign patients of whom the majority come from the UK and other EU countries. Nordesthetics clinic offers European standards of high-quality surgery for prices 2-3 times lower than those in the UK and Western EU. In addition to that, the clinic provides full travel support to their patients as well as personal assistance during their stay.
The price of gynecomastia surgery at the Nordesthetics clinic is 1,800 Eur, which is 2-3 times lower than in the UK. The same ratio is valid for rhinoplasty and other most popular men’s plastic surgery procedures.
ABOUT NORDESTHETICS
Nordesthetics is a private plastic surgery clinic in Kaunas, Lithuania, part of Nordclinic, offering high-quality services and focusing on foreign patients. It is equipped with modern diagnostic and surgical facilities. Medical professionals at the clinic speak fluent English and show personal attention to every patient. www.nordesthetics.com/en/
TRAIN IT RIGHT NEWSLETTER
Sign Up and get a free 7 day Train it Right HIIT Program!
