Stay Fit and Healthy

Tuesday, July 14, 2015

10 Signs You Really Need a Vacation

We all need a break from the office once in a while. Here are the telltale signs you could use some time off.

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Wednesday, July 8, 2015

12 Germs That Cause Food Poisoning

From E. coli to Salmonella to norovirus, stomach bugs can lead to diarrhea, vomiting, and other forms of misery. Read on to learn where they’re hiding—and how to avoid them.

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10 Protein-Packed Pulse Recipes That Satisfy

These delicious superfood recipes feature chickpeas, lentils, and other pulses.

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San Francisco is the New City That Never Sleeps

People living in San Francisco get the least amount of shut-eye in the United States, according to an analysis of data from search engine Bing. San Franciscans get only six and a half hours of sleep on average. The nation’s sleepiest city, Boston, averages 8 hours and 7 minutes a night.

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A Running Vacation Rebooted My Spirit

“These runs just aren’t doing it for me anymore,” I griped to my husband after finishing my usual four-mile trail. For months, I hadn’t felt the exhilaration I once did. Worse, my weight had begun to creep up, along with anxiety and insomnia.

“Maybe you should start cycling again,” Gordon said.

“But I like to run,” I responded. “It’s my thing, like triathlons are yours.”

“Then sign up for a half marathon,” he suggested, “to push your mileage.”

“Ugh.” I’d given up competition years before, when I realized it sucked the joy out of running. Still, I felt an uncomfortable pang at my resistance to trying a new activity. There was a time when I had been up for anything: backpacking through the Austrian Alps, canoeing in the remote Canadian wilderness. Where had that fearless woman gone?

A few days later, Gordon came home with a grin on his face and announced, “I have just the thing to get you out of your exercise rut—a four-day running vacation in Spain!” Excited, I visited the website of the tour company, Running and Trekking Costa Brava, and stopped cold. Each day would include 11 to 15 miles of running, with hundreds of feet of climbing and steep descents. I’d never even finished more than eight miles at once. I could feel a knee-jerk no forming in my mind, along with the reasons: too difficult, too scary. “Sign us up,” I blurted, before I could talk myself out of it.

I trained for 12 weeks, pushing my mileage with each outing. By the time we arrived in Girona, Spain, and met up with the tour group—five avid runners, most of whom were younger than me by at least a decade—my legs were significantly stronger, and there was less squishy flesh around my waist. My mind, however, was in worry overdrive: What if my slower pace drags the group down? What if I embarrass myself? What if I fail?

The first morning, we set off on a narrow single track that traversed upward through a forest of cork trees. Within minutes, Gordon and I fell behind, and it wasn’t his fault. Distracted by distress over feeling slow, old and unfit, I tripped on a tree root and fell hard, scraping flesh off my left elbow and bloodying my knee.

Dabbing at the wounds, I felt tears of self-doubt and discouragement pooling. Back home, I had created a life structured around things I was good at: writing, raising our sons, being part of our community. For the first time in a long while, I was out of my comfort zone. My ego felt as raw and exposed as my oozing elbow.

RELATED: 24 Motivational Quotes

I pushed on, though, and we arrived at a breathtaking promontory, the gem-bright sea in front of us. “Can you believe we’re here?” asked a crazy-fit woman, throwing her arms around me. I couldn’t. Relief flooded through me. No one cares if I’m slow! Look where I am!

For too long, I had carefully avoided activities that challenged my competence, from a hip-hop class to a speaking engagement. I’d thought my fitness routine was in a rut. In reality, it was my mind-set that was stuck.

Over the next three days, we covered miles of difficult terrain; I went at a comfortable pace at the rear of the pack. The running never felt easy, but it never felt impossible, either—and that made me proud.

Standing atop a 2,200-foot mountain on the last day, I gazed down at the miles of trail we’d climbed. I felt strong, confident—almost invincible. I pulled out my phone to take a photo and saw a text from a bookstore owner back home, inviting me to read an essay at an event. Public speaking is my biggest fear, period. Ordinarily, I’d say no as fast as my fingers could type. Instead I replied, “Sure, happy to do it.” And I meant it.

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The Best Pets For Your Health

Our pets aren’t just our best friends; they’re members of the family. While their companionship can bring us so much joy, pets are also good for our health, according to a wealth of studies—sometimes in unexpected ways. And the more attached you are to your critter, the stronger the protective benefits may be. Check out the top animals that can lend a helping paw, hoof or wing to your health.

#1 Pet with benefits: Dogs
“The breadth and depth of what dogs do for our happiness and longevity is pretty remarkable,” says Marty Becker, DVM, author of Chicken Soup for the Pet Lover’s Soul. Studies link dog ownership to lower blood pressure, cholesterol and triglyceride levels, plus a reduced risk of heart disease. A 2011 review in the Journal of physical activity and Health found that dog owners are 34 percent more likely to meet their exercise requirements (based on the federal guidelines) than nonowners.

There are also the mood-enhancing perks. “Simply petting a dog is like a spa treatment,” Dr. Becker says. “after just a minute or two, you have this massive release of positive neurochemicals like dopamine and serotonin.” extra bonus: kids who grow up in homes with dogs are less likely to have allergies.

#2 Pet with benefits: Cats
No need to hiss at this second-place finish, cat lovers. You’re probably getting the same stress relief as dog owners; there are just fewer studies to prove it. In one, when stockbrokers with high blood pressure were given the choice of adopting a cat or a dog, both animals significantly lowered their owners’ stress responses. And cats earned a few more points toward a healthy-pet pedigree when researchers at the University of Minnesota found that people who had never owned a cat had a 40 percent higher risk of death from heart attack than cat owners.

RELATED: 12 Ways to Beat Cat Allergies

#3 Pet with benefits: Fish
Want a little dose of calm? “Watching fish, like listening to music, can distract you in a good way,” Dr. Becker says. Numerous studies show that spending time in nature improves well-being, and an aquarium lets you bring that healing action indoors. In fact, one study revealed that for patients about to undergo dental surgery, gazing at a fish tank for 20 minutes was as effective at lowering stress levels as being hypnotized.

#4 Pet with benefits: Birds
Human companions for ages, birds have only recently been recognized for their healing properties, says Gregg Takashima, DVM, president of the American association of human-animal bond veterinarians. Like fish, these small-space-friendly creatures offer “nature on demand”—a relaxing or even energizing touch of wild beauty in your home. And they provide the same interactive pleasures that make cats and dogs so popular.

#5 Pet with benefits: Horses
A list of healthy pets wouldn’t be complete without horses. Sure, their size and strength can make them a bit intimidating—but therein lies their healing power. “By gaining control of a creature so much larger than you, you can gain control of a larger problem in life,” Dr. Becker explains. That’s why you’ll find horses used in hundreds of animal-assisted therapy programs. Working with horses can even reduce kids’ stress hormones, according to a 2014 study. And the muscle control horseback riding requires makes it an excellent toner and balance builder for just about anyone.

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10 Health Bloggers You’ll Love

So many health blogs, so little time. That’s why we scoured the internet and selected the healthy-living voices that are truly worth your clicks. A sometimes foulmouthed ob-gyn, a neuroscientist-slash-foodie, a writer struggling with mental illness—these passionate folks bring unique perspectives and well-tested wisdom to their subjects. And, above all, their feeds are just plain great reads. Get ready to hit “follow”!

Best weight-loss inspiration blog: Diary of an Aspiring Loser Maintainer
diaryofanaspiringloser.com
Divorce, raising two kids and the occasional fall into a vat of cheese puffs haven’t derailed Michelle Funez’s efforts to get healthy. What makes her blog so inspiring isn’t just her fitness feats (triathlons!) but her journey to self-acceptance.
Words of wisdom: In a slump? Go to the gym and do nothing (or almost nothing). “It’s maintaining the routine that’s important.”

Best dose-of-reality blog: Dr. Jen Gunter
drjengunter.wordpress.com
In her twitter profile pic, ob-gyn Jennifer Gunter, MD, is dressed as wonder woman, and boy does she wield the lasso of truth. Dr. Gunter dispenses straight talk on vaccines, explains why vagina facials shouldn’t be a thing and assesses popular sex advice.
Words of wisdom: Want to try doughnut-enhanced fellatio? It’s safe, but avoid cinnamon, as it can cause contact dermatitis.

RELATED: 10 Myths About Sexual Health

Best breast cancer blog: Invasive duct tales
invasiveducttales.com
Last year, Heather Lagemann found a lump while breast-feeding her infant daughter, was quickly diagnosed with cancer and underwent a double mastectomy and chemotherapy. Lagemann’s irreverent humor stands out: Yes, there is her account of discussing her illness with her older daughter, but there’s also her admission that she played the “cancer card” to avoid cooking for Thanksgiving.
Words of wisdom: Newly diagnosed? “it’s okay to be scared, sad, angry, confused, and generally not so sunny…don’t let the pressure of being a ‘good’ cancer patient drown you.”

Best healthstyle blog: Summer Tomato
summertomato.com
Neuroscientist Darya Rose, PhD, shares easily digestible info about how and why we make food and exercise decisions. In a typical post, she’ll detail the brain’s reward circuits or explain the problems of short-term diets. And don’t miss her healthy recipes!
Words of wisdom: To form a good habit, you need to like it. “If your new activity provokes a negative or even neutral emotional response it probably will not stick. So yes, you’re going to have to learn to enjoy being thinner and healthier.”

Best behind-the-stethoscope blog: Reflections of a Grady doctor
gradydoctor.com
Atlanta internist Kimberly Manning, MD, offers a window into life at a public hospital: the terror when a baby is born at around 21 weeks, her reaction when a colleague used the word retard. Dr. Manning, who is black and couldn’t have practiced at Grady Memorial 50 years ago, also writes about race, often through the lens of her two young sons.
Words of wisdom: Your definition of “having it all” is the only one that matters.

Best mental illness blog: Bipolar burble
natashatracy.com
Former skydiver Natasha Tracy knows about burbles, low-pressure pockets of air that can make you crash. For Tracy, who has bipolar disorder, that unstable place is a metaphor for her state of mind.
Words of wisdom: Having a mental illness doesn’t make you a freak. “No matter who you are, no matter what you’re going through, you are not alone. Believe me, this much I know is true.”

Best natural-home blog: Wellness mama
wellnessmama.com
This doula and mother of five writes about real food and natural products, with a focus on homemade options from shampoo to detergent to dog food.
Words of wisdom: No need to go completely green overnight. “Don’t let the perfect be the enemy of the good,” she writes.

Next Page: Best infertility blog

Best infertility blog: Silent sorority
silentsorority.com
Like fertility treatment itself, infertility blogs can be very procedural. Instead, Pamela Mahoney Tsigdinos shares the reality of handling the stigma of infertility and living a full life outside of parenthood.
Words of wisdom: “Fertility medicine can’t cure infertility for all. Not all women and men possess the capacity to conceive regardless of how hard they try, and some simply time out. There is no shame in that.”

Best quackwatch blog: Science-based medicine
sciencebasedmedicine.org
This blog’s editors—including a breast surgeon and a neurologist—take a rigorously scientific stand on medical issues. They offer a balanced look at hot topics like gluten sensitivity and milk alternatives, plus occasionally stinging critiques of the efficacy of alternative therapies.
Words of wisdom: “Think about it—we can prevent cancer with a vaccine,” writes founder Steven Novella, MD, in support of the HPV vaccine. “This [issue] is a no-brainer.”

Best c’mon, get happy blog: Gretchen Rubin
gretchenrubin.com
The author of the runaway best-seller The Happiness project, Rubin offers appealingly nonsaccharine tips for finding joy and reducing discontent, rooted in serious research and plenty of testing (on herself).
Words of wisdom: For an immediate boost, fake a smile. Studies suggest that acting happy can make you feel happy.

Top tweeters
Five of our favorite feeds (besides our own @goodhealth handle, of course).

@DebbyHerbenick
Sex researcher and author Debby Herbenick, PhD, tweets about her topics of interest, including which condoms run big or small and whether coconut oil is a good lube. Warning: possibly NSFW!

@YoniFreedhoff
The director of the Bariatric medical institute in Ottawa, Ontario, and author of The Diet Fix, Yoni Freedhoff, MD, doesn’t only weigh in on obesity and nutrition topics. He also shares interesting articles about other health matters, such as breast-feeding in public and the lack of science behind homeopathy.

@Medgadget
Doctors and medical engineers run this crazily comprehensive feed about the latest medical gadgets, technologies and discoveries, from a scanner that detects bed sores before they break the skin to ultra-high-tech acne management.

@SusannahFox
Public health expert Susannah Fox is the person to follow for feeling good (instead of guilty) about your use of social media: She tweets about how online communication—plus data and technology—can be used to support health.

@BreneBrown
Texas researcher and best-selling author Brene Brown, PhD, studies shame, vulnerability and authenticity; her TED talk on courage is one of the most popular ever. In her feed, Dr. Brown shares small bites of inspiration to live a brave life.

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