FitSugar

Does Inflammation Really Cause Aging? Get the Facts Here

Miriam Lacey — Mon, 04 Apr 2011 10:31:34 PDT

Inflammation is a hot topic in skin care because of its purported connection to aging, and big names like Dr. Perricone think we should be doing everything we can to avoid it. But is inflammation really such a bad thing, and is there anything we can do about it? To find out what we know for sure about inflammation, just keep reading.

Why You Should Be Adding Turmeric to Your Meals

Heather Dale — Wed, 09 Mar 2011 13:55:31 PST

Did you know that it's the powerful Indian spice turmeric that gives curry dishes that nice bold yellow hue? Turmeric not only adds to the aesthetic of Indian dishes, but it is also a powerful healing aid. The active ingredient in turmeric, curcumin, works in a very similar way to non-steroidal anti-inflammatory drugs. For thousands of years, people in China and India have been using the spice to treat inflammatory ailments and as an antiseptic for cuts and burns, both in Ayurvedic and Traditional Chinese Medicine. Today, people continue to use this spice to reduce inflammation and accelerate muscle repair after heavy exercise.

To keep learning about turmeric's medicinal attributes and to find out what everyday dishes you can easily add turmeric to, just

read more. The curcumin in turmeric is not only an anti-inflammatory wonder spice, but it is also filled with antioxidants that will help protect your cells from free radical damage. Other benefits include:

Promotes healthy blood and liver functions
Supports the immune system against stress
Promotes healthy skin
Helps maintain healthy cholesterol levels
Helps keep your blood healthy and detoxifies the liver
Digestive aid

This bitter and earthy flavored spice can be added to many foods. Here's a delicious cauliflower with turmeric recipe that is quick and easy to make. You can also use it to season meats (instead of salt and pepper), to spice up any egg or lentil dishes, or sprinkled on sautéed apples for dessert. You can even make your own turmeric tea if you're feeling really ambitious! Cooking tip: turmeric will stain anything it gets in contact with - including your counter and/or hands, so be sure to wash thoroughly if you have any spills.

Source: Flickr User ciamabue

What's the Deal With: Alkaline-Producing Foods

FitSugar — Tue, 02 Jun 2009 03:30:00 PDT

You eat to maximize your fiber. You eat for omega-3s. Well, there's another way to figure out what to put on your plate and what to avoid: the pH your food produces.

Foods that fall on the alkaline side of the pH scale offer many health benefits. Along with fighting inflammation, which is thought to lead to heart disease and some cancers, alkaline-producing foods can help maintain bone density and muscle mass. It is not the food's pH measurement that counts, but what happens to its acidity level during digestion. If a food increases the acidity of your urine, it is considered an acid-producing food. For instance, orange juice is an acidic food source but becomes alkaline as it is metabolized, while cheddar cheese is considerably more acidic than Camembert.

I am not advocating giving up all acid-producing foods - I love cheese too much - but you can make some healthy swaps, which will diversify your diet as well.

To see my ideas,

What's the Deal With: Leptin

FitSugar — Thu, 19 Jul 2007 02:00:00 PDT

I have come across the word "leptin" a lot recently and instead of just skimming over it and knowing it is vaguely related to weight, I thought I'd do a bit more research.

Leptin (from the Greek word leptos meaning thin) is a hormone that helps control appetite and metabolism. In a normal weight person, when body fat increases, leptin levels rise which signal the brain that it needs to speed up metabolism and decrease appetite. According to Leo Galland, M.D., author of The Fat Resistance Diet, when folks are overweight the leptin message gets lost and the body cannot regulate its fat stores.

New research indicates that inflammation, a condition in which your immune system is kicked into overdrive, may lead to weight gain and make losing more difficult. Doctors think inflammation interferes with leptin production. So from a nutritional perspective you should eat inflammation fighting foods that are high in omega-3 fatty acids.

Simply put, leptin is part of the complicated chemical process that helps regulate weight.

What's the Deal with: Tendonitis?

FitSugar — Wed, 23 May 2007 13:30:00 PDT

Injuries are a serious bummer, especially when they prevent you from doing the things you love. One common injury is tendonitis, and I bet you already figured out that it involves your tendons, which you remember are those tough, yet flexible bands of tissue connecting muscles to bones. When a tendon becomes inflamed or irritated, that's tendonitis (or sometimes spelled tendinitis).

Symptoms include: tenderness, pain and stiffness in the area, possibly a burning sensation, as well as pain after activities that aggravate the inflamed tendon. There may even be swelling or redness. Tendonitis usually occurs at the thumb, elbow, shoulder, knee, heel (you know Achilles tendonitis) and wrist, but can occur anywhere there is a tendon. Dancers can even experience the injury in their hips.

The most common cause of tendonitis is not surprisingly over-use. Suddenly increasing your level of exercise or learning something new (like playing an instrument) can put strain on and aggravate a tendon. Another major cause of this inflammatory condition is repetitive motions, like clicking a mouse or knitting. You know I preach moderation, and tendonitis is just another reason why moderation is a key component to keeping your body happy.

If you want to know how you can you tell if you have it, then

read more Tendonitis can be tricky to diagnosis since symptoms are similar to arthritis and carpel tunnel syndrome. Talking to your doctor about what your pain feels like, and what causes pain, may help to figure out if you have tendonitis or something else. Your doctor may recommend getting an X-ray, so he or she can rule out other conditions such as a muscle tear, or a bone fracture. An MRI may also be helpful to look at the soft tissue in that area. Fit's Tips: If you do have tendonitis, you want to do all you can to relieve pain and reduce inflammation. Icing the area helps to reduce swelling and tenderness. I like to fill a bag with a little water and alot of ice, so the cold can distribute evenly over the area. Rest and immobilization of the affected area is helpful. If you've figured out that certain activity or repetitive motion is causing your tendonitis, as difficult as it may be, you need to give yourself a break from it. Taking anti-inflammatory drugs such as aspirin or ibuprofen may help to reduce the swelling. Also, physical therapy that stretches and strengthens the muscle and tendon is essential. This can restore the tendon's ability to function properly, improve healing, and prevent future injury. Source

To Ice or to Heat? That is The Question

FitSugar — Mon, 29 Jan 2007 10:45:00 PST

If you have a pain or you hurt yourself, do you ice it or heat it? Good question for all of you weekend warriors.

Apply ice no longer than 20 minutes:

If you've hurt yourself in the last 48 hours (sprained your ankle or hammered your thumb instead of the nail).
If the area is swollen - ice will decrease the inflammation around the injury which will help control the pain.
After surgery to reduce swelling, bleeding, and bruising.
To chronic injuries suffered by athletes, such as overused joints like runner's knees - these areas should be iced after the activity to reduce inflamation.

Apply heat no longer than 20 minutes:

If you have chronic pain, such as sore, stiff, nagging joint or muscle pain - the heat brings new blood to the area to help loosen the tissues and help them to relax.
To chronic conditions, such as a tight hamstring before you exercise to improve elasticity.

Fit's Tips: Both heat and ice manipulate blood flow. Heat increases circulation which boosts the supply of oxygen to the area which accelerates the removal of waste products. Ice restricts blood flow which reduces inflammation and pain. If the injury hasn't improved or gets worse after 48 hours make an appointment to see your doctor.

Sty In My Eye

FitSugar — Fri, 05 Jan 2007 12:15:00 PST

"Oh my - I'll try not to cry but there's a sty in my eye."

I used to say that all the time when I was in junior high; my hey day of sharing eye liner and mascara. One too many styes made me wise up and use my own make-up.

What exactly is a sty, anyway?

A sty is an acute infection or inflammation of the secretory glands of your eyelid. The gland gets blocked, the oil produced by the gland backs up and forces itself out through the wall of the gland. This forms a little annoying and unexpectedly painful bump on your eyelid.

Bacteria can infect the blocked gland, causing it to become even more irritated and inflamed. If it gets really bad, the infection can cause the white part of your eye to get red, and sometimes the outside of the eye and cheek can become red as well.

The actual bump appears with a whitish or yellowish spot (kind of like a pimple). Multiple styes can form on one lid and they will disappear as soon as the blocked gland is relieved.

Want to know how to prevent the evil sty in the first place? Then

Don't share make-up (including eyelash curlers and eye make-up brushes). It's a great reason to get rid of your old make-up and buy new stuff.
Remove eye make-up completely every night before going to bed.
The obvious - Try not to touch or rub your eye unless you've just washed your hands.

If you do get that frustrating little sty:

Apply warm compresses (with your eye closed) to the infected area for about 15 minutes to help with the drainage.
Very gently wash your eyelid with warm water and nonirritating soap like baby shampoo (again - keep your eye closed).
Very important - Do NOT squeeze or puncture your sty - it may get even more infected.
Ditch the eye make-up and eye creams you were using because they may also be infected.
If you're a contact lens wearer, you may want to switch to your glasses until it goes away.

Keep Running: Prevent Plantar Fasciitis With These Tips

Susi May — Mon, 06 Feb 2012 03:06:42 PST

From pounding the pavement running to spending a day in fashionable shoes that lack proper support, feet take a beating. If you're training for a race this Spring and upping your mileage, it pays to show your peds some love. You can do some preventive prehab to avoid coming down with a case of plantar fasciitis. This painful condition, which can be common in new runners and affects women more than men, occurs when the the fibrous band that runs from the heel bone to the base of the toes stretches too far and tears. These micro tears cause inflammation of the fascia and the tissues surrounding it, making every footstep painful and abruptly stalling your training schedule. If you're experiencing some unexplainable heel pain, try these methods to keep plantar fasciitis at bay.

Two Feel-Good Ways to Quicken Postworkout Muscle Repair

Leta Shy — Fri, 03 Feb 2012 02:22:10 PST

You know the feeling: sore muscles after your workout. If you want to feel better fast, help speed the process along by doing these two things soon after your workout.

Feed them right: Eating or drinking protein soon after your workout will help repair spent muscles. The best postworkout foods are a mix of protein and carbs for energy and repair (a ratio of 4:1 carbs to protein, since carbs help replenish energy stores), so grab a yogurt or drink a chocolate milk. Want to quicken the process even more? Try a turmeric tea: the spice has anti-inflammatory properties that help accelerate muscle repair.

Get a massage: Who needs an excuse to get a massage? Sports massages feel oh-so-relieving, and there's good reason why. A new study found that getting a sports massage right after a workout decreases inflammation and boosts your muscles' oxygen intake, which helps your muscles rebuild and repair. Since it's not exactly possible to book a sports massage after every workout, make sure you keep up with your postworkout stretching and foam-rolling routine.

Whether you're easing pain right after a workout or later, find more tips for dealing with postworkout muscle soreness here.

RX For Shin Splints: Ice Massage

Susi May — Fri, 20 Jan 2012 11:39:21 PST

Shin splints are the bane of many new runners. The tight calves that accompany mileage increases can spell pain for the lower leg. If running causes any discomfort, take time off to allow your shin splints to heal. But you need not sit idle on the sidelines while you recuperate: ice massages help, too. A serious runner, my Equinox trainer reminded me of the healing combo of ice and massage to decrease the inflammation around the tibia (anatomy speak for shin), caused by this overuse injury. The technique is simple, but first you need to make the ultimate tool: the icing cup!

Make Your Own Icing Cup
Used in gyms and physical therapy clinics, an icing cup protects your fingers from freezing and provides a perfectly sized contact point for massaging troubled spots. Take six Dixie cups, fill them with water, and freeze. When it comes time to ice, peel back the paper and begin the massage.

The Massage
Starting by your foot, place your icing cup on the outside of your shin, on the tibialis anterior muscle. Making long strokes toward your knee, massage the muscle with an amount of pressure that feels good. Mix up your massage strokes and try small circular patterns, once again starting at the ankle and working up toward the knee. After five minutes of massaging, finish your 20-minute icing cycle with 15 minutes of static icing by placing an ice pack (or frozen peas or corn) on your shin. Aim to massage and ice twice a day.

If you're not up for an ice massage, you can always show your shins some foam roller love. Do keep stretching your calf muscles, and once the pain diminishes try these easy exercises to strengthen the tibialis anterior.

Eat More: Alkaline-Producing Foods	Eat Less: Acid-producing foods
Plain yogurt	Hard cheeses
Green tea	Cola
Hazelnuts	Peanuts
Orange juice	Cranberry juice
Quinoa	Brown rice
Mangoes	Prunes
Raw spinach	Cooked spinach