FitSugar

Coffee Round Up

FitSugar — Wed, 08 Aug 2007 02:00:00 -0700

Caffeine and my favorite method of loading up with caffeine, coffee, have been in the news a lot recently. So I thought I should review a few reasons why NOT to give up the bean.

I know that eye twitches really work your nerves, so when I saw this headline I knew I had to share it. Drinking coffee may prevent eyelid twitch. Pretty cool to know that drinking a regular cup of joe regularly can prevent the eye twitching condition know in medical circles as "blepharospasm." If you already have chronic eye twitches downing java will not create a cure, coffee is merely a preventative measure. Since this study is Italian, maybe we should all celebrate with an espresso!

A recent French study found that drinking three or more daily cups of coffee or tea may help women preserve their memory. Participants in the study took several tests over the course of four years. The women who stated they drank at least three cups of coffee or tea per day showed less of a drop in test scores during the study, than their non-caffeine drinking counterparts. So let's celebrate with a cafe au lait!

Other coffee news that might perk you up:
Coffee and working out may help prevent skin cancer
Coffee may decrease your chances of developing liver cancer
Coffee may help ease post workout pain

5 Ways to Help Prevent Skin Cancer

FitSugar — Mon, 09 Jul 2007 17:15:00 -0700

I don't know about you, but since skin cancer is the most common kind of cancer in the U.S., I want to do all I can to protect myself. 1 in 5 Americans will develop skin cancer in their lifetime, and more than 90% of skin cancers are caused by sun exposure. Here are some ways to help protect yourself.

Avoid sun exposure from at least 11 am to 2 pm, when the sun's UV rays are the strongest. If you can, I would avoid the rays from 10 am to 3 pm.
Wear sunscreen when you go outside - even if it's cloudy or cold out. Getting a sunburn is not only painful, but a person's risk for skin cancer doubles if he or she has had 5 or more sunburns.
Create you own shade with an umbrella, sun hat, and a lightweight long-sleeved shirt and pants.
Do I even need to tell you to avoid tanning salons? Use a self-tanner instead.
Check your moles regularly. If one seems like it's changing shape or color - get it checked out by a dermatologist ASAP.

Source

IUD: Long-Term Birth Control

FitSugar — Wed, 07 Mar 2007 03:30:00 -0800

IUD, also known as a coil, stands for intrauterine device. - "intra" meaning within, and "uterine" meaning of the uterus. An IUD is about 1.5 inches long and it's inserted into your uterus to prevent pregnancy. They are 99% effective.

There are 2 types of IUDs, ones made out of metal, and ones that release hormones similar to those found in oral contraceptives (the Pill.) Most of the metal IUDs have a plastic T-shaped frame that is wrapped with copper. The copper is believed to have spermicidal effects, which is one reason why it works. You can wear this one for up to 10 years.

IUD's that release hormones are also T-shaped, but they are made out of plastic. The hormones make your cervical fluid thick and tacky, making it difficult for sperm to swim in, so they never make it to the egg, so therefore they can't fertilize it. You can wear this one for up to 5 years.

Both kinds of IUDs have little plastic strings attached at the bottom that hangs down past the cervix. The string is not visible and it won't cause any problems during intercourse. The string is a safety check so you can check to make sure your IUD is still in place.

An IUD has to be fitted inside and removed from the uterus by a doctor or nurse practitioner. IUDs don't stop you from ovulating, so you still get your period, but your flow may become shorter or lighter, or may even stop altogether. Some women complain that their periods are irregular when using an IUD as birth control.

Want to know how they work? Then read more

When something foreign is inside your uterus, your body produces white blood cells, or leukocytes to defend itself. These white blood cells attack any sperm or eggs that may find their way into your uterus. Even if an egg does get fertilized, the white blood cells will attack it. For this reason, people who are against abortion, believing that life begins at conception, are against the IUD.

Fit's Tips: An IUD is great if you are looking for hassle-free birth control. In no way does it prevent against STDs, so that's why it's great to use if you are in a long-term relationship with someone you know is disease-free. That is why they are most often recommended for women who are married and done having children. Ask your doctor to discuss if an IUD may be right for you.

Prevent Shin Splints With Toe Lifts

FitSugar — Thu, 12 Nov 2009 12:30:05 -0800

Since the weather is getting chillier, many of you might be moving your runs indoors. From my experience, switching running surfaces always takes some time to get used to, and shin splint pain has often been a symptom of adjustment. To prevent soreness in the front of your lower leg, here's an exercise recommended by Runner's World you can do any time you're sitting to strengthen your shins and increase flexibility.

The photo just demonstrates one exercise so to see a variation of the toe lift read more.

Sit tall in a chair with knees bent 90 degrees, and your feet flat on the floor.
Keep your right heel on the ground, and gently raise your right forefoot up. Lift it back toward your shin as far as you can, and then lower it back to the ground. Repeat 10 times with each foot.
Here's another variation. From the same position, lift your right forefoot up and trace the letter "J" in the air with your foot. Return it back to the ground. Complete 10 lifts with each foot.

Hike the Hill: Preventing Knee Pain

FitSugar — Fri, 23 Oct 2009 11:00:28 -0700

Fall is the perfect time to hike. There's a cool breeze, the fallen leaves make the trail even softer, and once you reach the pinnacle, you'll be amazed at the gorgeous foliage across the horizon. I love to try out new mountain trails, but find that the steep inclines and declines can be really hard on my knees. If this sounds familiar, don't let achy knees keep you off the trail. Here are some ways you can prevent pain to these joints.

Make sure your footwear is supportive. Sneakers provide cushioning, but they won't stabilize your ankles, which can also help to prevent your knees from turning out. So wear trail runners or hiking shoes that go over your ankle.
Invest in a pair of trekking poles. They look like ski poles, and when you use them to help you ascend and descend, they take some of the weight and work out of your lower body, and share it with your arms and back. So not only will you get more of a total body workout, but it's less demanding on your knees.
Go easy on the gear. Even though a little pack may not add a ton of extra weight, downward force on your knees can reach eight times the weight applied, so even five extra pounds can add 40 pounds of pressure to your knee joints. For a day hike all you need is water, some food, an extra layer, and your cell phone. If you have to bring along more, ask a helpful friend to carry it in their pack.

For more great tips, keep reading

Dutch Nail Biting Cure: The "Preventer"

FitSugar — Mon, 10 Sep 2007 03:30:00 -0700

One of the most common symptoms of stress, pathological nail biting troubles some people 6 million people worldwide. Or so estimates Alain-Raymond van Abbe the Dutch inventor of the "Preventer."

Although his background is in marketing and not medicine, van Abbe describes himself as a "problem solver." His solution for nail biting, The Preventer, is essentially a molded mouth guard, worn on either the upper or lower teeth. The Preventer is barely visible and it prevents biting, hence your fingernails cannot be bitten. It can, however, be removed for actual eating. It takes about 4 weeks of wearing the Preventer to control the nail biting impulses. Van Abbe has created an entire clinic for chronic nail biters and he is doing a brisk business. Treatment costs about $640.

Pathological nail biting is now classified as a category of obsessive-compulsive disorders called Body-Focused Repetitive, along with hair pulling and biting the inside of the cheek, and these habits are gaining more scientific attention. Some American psychologists believe Van Abbe might be onto something, since his treatment deals with both cognitive and behavioral aspects. However there is skepticism that an entire clinic dedicated to nail biters can remain afloat.

And you, are you a nail biter? If so would you try this treatment? Let me know in the comments below.

Source

Injury Prevention: Flexible Feet to Avoid Plantar Fasciitis

FitSugar — Thu, 16 Oct 2008 03:30:00 -0700

Runners, walkers, bikers, and hikers rely heavily on their feet. Feet allow us to do the things we love, but all that stepping, jumping, and pounding can cause damage to the plantar fascia. It's a thick band of tissue that covers and protects the bones on the bottom of your feet. When put under too much stress, these tissues can tear, causing a painful condition called plantar fasciitis. The tears cause inflammation and scar tissue, which can make your feet even less flexible. To prevent this problem in the first place, it's a good idea to stretch your plantar fascia regularly, so you can keep doing the activities you love.

Stretching your feet is one of the best preventative activities you can do. To see a foot stretch I like to do when barefoot before and after a run, just read more.

Sit down on a chair or bench. Bend your right leg and place your right ankle on your left knee.
Hold onto your right toes with your right hand and gently press your right toes to the left, so your foot is pointing. Stay here for a few seconds. Then use your hand to pull your right toes to the right, flexing your foot.
Repeat this stretch 10 times and then do it with the other foot. Complete this stretch at least three times a day to experience the full benefits. If you suffer from plantar fasciitis, research shows that 77 percent of sufferers can return to full activity within three to six months of doing this stretch regularly.

Source

Injury Prevention: Strong Hips = Strong Knees

FitSugar — Fri, 09 May 2008 05:30:00 -0700

We all know that men and women are different, even in how we exercise. Add to those differences the fact that women are more likely to suffer knee injuries. The difference is structural; the width of our child bearing hips angles the thigh bone (femur) in such a way that it creates some laxity and instability in the knee joint. Not to mention the ebb and flow of hormones women experience monthly can affect knee stability too.

One way to protect your knees is to strengthen your hips, or anatomically speaking your glute med – the muscle that fills in the side of your pelvis (see an image of the muscle here). Having strong glute meds helps to control the thigh bone, which then helps to stabilize the knee joint. Sounds like a win/win situation to me.

To see how to strengthen your hips, just read more.

Side Squats with Theraband

Tie a resistance band around your ankles. Start with red/medium band and work your way up to green/heavy.
Begin standing with feet directly underneath your hips.
Squat halfway down and side step to the right as far as you can manage.
Bring left leg toward right, returning to your starting position.
Step to the right 10 times, then reverse stepping to the left 10 times. Repeat for 3 sets.

Fit's Tips: This is a great exercise for runners and can help prevent patellofemoral pain, aka pain on the outside of the knee. Couple this with rolling out your IT band and you will be good to go. Preventing injuries means you log more miles and stay on the road!

Source

Preventing the Hurt After the Burn

FitSugar — Wed, 14 Oct 2009 08:00:50 -0700

I love a little bit of post-workout soreness. I wear it like a badge of honor, since I know it means I am becoming stronger. However, there's a difference between a healthy ache and pain that makes it agonizing to brush your hair, take off your bra, laugh, or get into your car. You can prevent this post-workout pain by never getting out of shape (that's my trainer Hannah's philosophy), or you can try the following suggestions.

View Slideshow ›

Tips For Preventing Back Pain: Part I

FitSugar — Mon, 26 Nov 2007 12:30:00 -0800

Back pain is a not only a pain in the back, but also a pain in the a**, figuratively speaking, since it can leave you missing out on festivities of the holiday season. There are many simple things you can do for yourself to help prevent back pain as well as reduce current back pain you may already be experiencing. Here are just a few:

Identify and correct body stresses such as poor posture, improper lifting techniques, or weak or tight muscles. Strengthen your back, learn proper lifting methods, carry lighter loads, and use luggage carts for heavy packages and suitcases.
Increase your muscle mobility by stretching or doing activities - such as yoga, tai chi, swimming, or Pilates - that help keep you limber.
Boost your strength by doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips, and pelvis. In addition, strengthening your legs and shoulders can help improve your ability to squat, lift, and carry items without overworking or injuring your back.
Do aerobic exercise, like walking, swimming, and running for at least 20 minutes three times a week. This kind of exercise increases muscular endurance and cardiovascular fitness, improves blood flow to the spine, and helps reduce stress.

Source