BestHealthTactics

If you’re feeling a little sleepy late in the afternoon, instead of taking an over-the-counter stimulant, you can have a caffeinated drink and get a little pick-me-up. If you’re planning on working out, you may wonder about caffeine and exercise. Is it a good idea to mix the two?

Caffeine is a stimulant, pure and simple; it is quickly absorbed into the body and begins to lose effectiveness after one to two hours. Stimulants increase your heart rate and blood pressure, and release glucose into your blood stream. This may explain the extra energy.

Scientists also explain how caffeine increases the level of dopamine in your system which activates the reward center of your brain. In short, caffeine makes you feel good. The stimulant effect may make you feel more awake and more energetic for a short time, but will it affect how well you perform if you participate in sports or exercise?

There has been research done in recent years trying to determine what effect caffeine has on athletes. One study, completed by the American College of Sports Medicine, showed that drinking two to six cups of coffee an hour before exercise did increase the athlete’s endurance for running or bicycling. Other research shows that those performing short-term intense exercise, lasting around five minutes, also improved.

Some studies have shown enough of an improvement in athletic performance that limitations were placed on how much caffeine an Olympic athlete could ingest prior to competing. Still other reports claim that drinking caffeine in sufficient amounts prior to exercise can actually reduce the amount of pain you feel during exercise.

You may think getting a large cup of coffee will give you the performance-enhancing effects you want. However, one study completed in Canada proved that to get the most benefit from caffeine, a cup of coffee wouldn’t do it. Out of the men who completed the study, the way they achieved the best results was by taking caffeine capsules rather than drinking even large amounts of coffee.

Caffeine and its effects aren’t all good, however. Some people who consume caffeine on a regular basis report experiencing headaches, irritability, and restlessness. They also find they have become dependent upon caffeine to help them get through the day. Some even become addicted to it.

Another aspect about caffeine is the diuretic effect it has on the body. If you’re exercising and consuming caffeine, your body is going to lose a lot of fluids which can lead to becoming dehydrated. It’s simply not wise to exercise and lose large amounts of fluid, especially in hot environments.

The American Medical Association has determined that caffeine, in moderation, is not going to cause serious health issues. You can have a cup or two of coffee a day, enjoy the beneficial aspects of it, and not have to worry too much. However, if you’re going to consume large amounts of caffeine before you exercise, make sure you get plenty of other fluids during and after exercising to stop becoming dehydrated or worse.

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Every year millions of people around the world are affected by cold or flu during the fall and winter months. Instead of becoming one of the millions, you can use the power of prevention to help you remain healthy this cold and flu season.

One of the easiest things anyone can do to avoid getting sick is to follow good hygiene. Cover your mouth whenever you have to cough or sneeze to avoid spreading germs. Wash your hands often or use a hand sanitizer. Avoid putting your hands near your face so you don’t unknowingly transfer germs by putting your hand near your mouth or rubbing your eyes.

Get plenty of rest so your body isn’t compromised by fatigue. When you’re fatigued or tired the chances are you’ll become sick easier, so being rested as well as unstressed is important.

Stay hydrated by drinking at least 64 ounces of water every day. If you’re trying to do the math, that’s eight 8 ounce glasses, which may seem like quite a bit. Why is staying hydrated important? It helps the immune system remain strong and will help anyone already feeling sick feel better. You may have to build up to drinking 64 ounces of water a day, but your body will thank you for it even at other times of the year.

Speaking of the immune system, eating good, nutrient and vitamin-filled foods will improve it. Dieticians generally recommend eating a minimum of five fruits and vegetables each day. However, maybe you have a picky eater in your home. Over-the-counter multi-vitamins are available to ensure you and your family gets the nutrients needed. You can also take herbs to make your immune system stronger.

Goldenseal, an herb which is a part of the buttercup plant family, has been used around the world for thousands of years. In the United States, Cherokee used the roots to make a tincture or tea to treat sore throats and reduce swelling in mucous membranes associated with colds. It was also used by the Aborigines in Australia long before it became a country. This herb, however, is becoming rare in the wild; you can find sources online which carry it.

Echinacea, or purple coneflower, improves the immune system by increasing the production of white blood cells. White blood cells attack the invading virus cells, so having more of them in the system will make the immune system more effective. Echinacea can be taken as a capsule or as a tincture twice a day for up to two weeks.

Astragalus has been used by the Chinese to strengthen the immune system for many years. They particularly use it when related to the respiratory system which is greatly affected by colds and flu. Use this herb to strengthen an already healthy immune system rather than trying to use it to fight off a cold. It can be taken as an herb or a tincture daily.

Siberian ginseng is another herb which is known to enhance the immune system, as is licorice. These herbs are great when taken on their own, but when used in conjunction with Echinacea and astragalus the resulting effects are increased.

No one wants to get sick with cold or flu. Using the power of prevention by trying these immune system boosting ideas may keep you and your family healthier this cold and flu season.

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No one cooks like Mom, and if you’ve had a rough day you may wish you had some of Mom’s great tasting comfort foods to make you feel better. Unfortunately, Mom may not have made the healthiest dishes. Here are two healthy comfort food recipes you may want to try.

Healthy Meat Loaf

* 2 teaspoons canola oil
* 1 chopped medium sweet onion
* 12-ounce bottle beer
* 1 teaspoon dried thyme
* 1 teaspoon dry mustard
* 3/4 teaspoon salt
* 1/8 teaspoon freshly ground pepper
* 1 1/4 pounds 95%-lean ground beef
* 1 1/4 pounds 93%-lean ground turkey
* 1 cup fresh whole-wheat breadcrumbs
* 1/4 cup chopped parsley
* 1 large egg, lightly beaten
* 1 egg white, lightly beaten

Preheat your oven to 375 degrees Fahrenheit. Coat a loaf pan with cooking spray and set it aside. Place the onion in oil to sauté until it’s translucent and beginning to brown, approximately five minutes. Add the beer and increase the heat to high to bring it to a boil. Cook it until the liquid resembles syrup and reduces to about 3/4 cup (takes approximately 10 minutes). Transfer the liquid to a large bowl and stir in the seasonings; let this cool for at least 10 minutes.

Add the remaining ingredients and thoroughly combine the ingredients using clean hands. Transfer the mixture to the prepared pan and form it to resemble a loaf. Bake this in the oven until the internal temperature reaches 160 degree Fahrenheit which will take about 1 1/2 hours. Allow the meat loaf to rest for five minutes, drain off any liquid from the pan, slice, and enjoy.

Baked Mac and Cheese

* 3 tablespoons plain dry breadcrumbs
* 1 teaspoon extra-virgin olive oil
* 1/4 teaspoon paprika
* 1 16-ounce or 10-ounce package frozen spinach, thawed
* 1 3/4 cups low-fat milk, divided
* 3 tablespoons all-purpose flour
* 2 cups shredded extra-sharp Cheddar cheese
* 1 cup low-fat cottage cheese
* 1/8 teaspoon ground nutmeg
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 8 ounces whole-wheat elbow macaroni

Put a large pot of water on to boil. Preheat your oven to 450 degrees Fahrenheit. Then coat an 8-inch square dish with cooking spray. Empty thawed spinach into a colander and remove excess water.

In a small bowl, mix breadcrumbs, oil, and paprika. Set aside and begin heating 1 1/2 cups of milk over medium heat in a large heavy pan. Heat this until steaming, but don’t let it boil or scorch. Whisk the remaining 1/4 cup milk in a small bowl with the flour until smooth. Add this to the hot milk, whisking all the while until the mixture thickens – about two to three minutes. Remove the sauce from the heat and add the cheddar, stirring until it is melted. Stir in the cottage cheese, salt, pepper, and nutmeg.

When the water comes to a boil, add the pasta and cook it until it’s not quite tender. Drain the noodles and then add them to the cheese mixture, ensuring the cheese covers all the noodles. Layer half the pasta in the bottom of the baking dish followed by spinach. Add the remaining pasta and then sprinkle breadcrumbs over the top. Bake until it is golden brown or about 25 to 30 minutes.

These healthy comfort food recipes may not taste exactly like Mom’s, but they still provide a sense of comfort while helping you live a healthier life. It sounds like the best of both worlds.

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Exercise is important for maintaining a well-conditioned body throughout your life. But, what if you suffer from back pain? How can you get relief and still be able to perform a workout?

Back pain can be caused by a number of things. In the workplace, falls are quite common. Twisting suddenly, falling and lifting heavy objects without proper alignment can all lead to back pain. And, when you have a pain in your back, it is hard to think of anything else.

One way to help that back pain to go away is through the practice of yoga. The art of yoga has been around for centuries. It is an exercise of stretching and strength. And just because you are not jumping around for 45 minutes, doesn’t mean that your body is not responding to the techniques and getting stronger.

Yoga is perfect for people with back pain and other injuries because the movements are done slowly. Before you begin yoga or any other type of exercise program, always check with your doctor first. He can recommend different types of exercises that will be beneficial to your back.

In the practice of yoga, different positions are performed and held to promote an understanding of how the body and mind work together. As you advance you will notice that your muscles are more flexible and also stronger. Strong muscles are more resistant to injury.

Yoga is a combination of relaxation and exercise. As you stretch and hold the poses, your body releases tension and begins to relax. That alone can ease soreness in your back muscles.

There are many types of yoga classes for you to choose from. Hatha yoga is a gentler form that will benefit those who suffer from back pain. Through each movement, you must know what each body part is doing and be sure that they are aligned.

Another specific point of yoga is breathing techniques. As you work out, you will also learn to control your breathing. More oxygen in the body means more energy as the oxygen reaches the cells and gets things going.

Start slowly. If you can’t hold a pose as long as the instructor or other students, it is okay. As you learn more and your muscles begin to relax, you will be able to perform each pose well.

Shop around for yoga classes that cater to people with back pain. An instructor that is knowledgeable about how to alleviate it will be an asset to you.

As you look for ways to ease your back pain, don’t overlook yoga as a complement to other forms of therapy and treatment. Yoga focuses on the mind-body connection and uses it to bring your body back into shape and balance.

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As a parent or someone who cares for children, it’s important to know when they’re sick. They’re cranky, don’t feel well, and they may be feverish. Learning how to keep a fever down in children is an important thing to know, especially if the children are too young to tell you how they feel.

Know how to take a child’s temperature. Temperatures may be taken rectally, under the arm, or orally, with different thermometers of course. There are also thermometers which take a temperature in the ear. Please realize each of these methods may not give you the same result. Be sure to let your child’s doctor know how you took your child’s temperature should you need to contact them.

It’s also important to know what constitutes having a fever. Some children may have a higher or lower normal body temperature so a fever to them may be different. During one of your child’s well visits, ask the doctor at which point you should contact them if your child has a fever. They will let you know if they consider 100 degrees or a higher number to be a fever.

If your child is still alert, eating and drinking well, interested in playing, and using the restroom you may not need to do anything. A fever is the body’s way of fighting off infection; by reducing the fever you may be prolonging an illness. If you’re the least bit unsure, don’t hesitate to contact the pediatrician’s office; that’s what they’re there for.

There are natural things you can do to bring down a fever without resorting to using fever-reducing medicines.

* If you are concerned about your child’s temperature, you can try bathing them or giving them a sponge bath with lukewarm water. Bathe the child in a few inches of warm water; the act of the water evaporating is what actually cools the child. Keep the bath short, no longer than ten minutes, and don’t give them more than once an hour. Never use cold water or rubbing alcohol to try to bring a child’s fever down.

* Ensure your child has plenty of clear, non-caffeinated liquids or juice. This will keep your child hydrated and urinating. If they refuse a drink, you may want to offer them a popsicle; very few children will turn one of those down. The easiest way to determine if your child is hydrated enough is to look at the color of their urine. It will be light-colored and they will urinate at least once every four hours.

* Let them rest. It’s not unusual for children who are feverish to want to sleep and rest. Keep them home from school if they’re running a temperature because that’s usually when most people are contagious. Give them quiet activities such as coloring, watching television or a video, or playing with toys.

* Don’t overdress your child if they’re feverish. Overdressing your child doesn’t allow the body to cool itself through perspiration evaporating from the skin. It also causes the body to become warmer. Dressing your child in a single layer of clothing (pajamas or lightweight clothing) and a sheet will probably be plenty.

There are times you may want to use a fever reducer to bring your child’s temperature down. Remember, however, to never give a child aspirin to bring down a fever as it could result in the child developing Reyes Syndrome. You also don’t want to use adult medicines when trying to keep a fever down in children.

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The cold and flu season is upon us and many people prefer to use natural methods to fend off germs and stay well. You may have heard about effective natural remedies and would like to know how garlic can fight off flu bugs to keep you feeling great during this season of the year.

Flu, no matter which strain, can be dangerous if your body is already weakened due to other medical conditions or a weakened immune system. However, most people who come down with the flu usually recover within a week or so.

Of course, you know to cover your mouth if you sneeze or cough, wash your hands often, get plenty of fluids, eat a healthy diet, and get plenty of rest when you feel a cold or flu coming on. You can also add garlic to your repertoire of cold and flu season knowledge.

Garlic has been used for hundreds of years in herbal medicine because it is a broad spectrum antibiotic. While doctors won’t generally prescribe antibiotics for viruses, garlic is much more than an antibiotic. The compound allicin has powerful antibacterial and antiviral properties which may provide more benefits than fighting off a flu bug.

Garlic may also bolster the immune system as a whole, which could mean garlic could help the body fight off illnesses that modern antibiotics aren’t appropriate for. You can find many supplements on the market which contain garlic. Quite often it’s mixed with Echinacea, which also acts to boost the immune system.

You don’t have to wait until you’re in the throes of the flu to start taking garlic. In fact, if you start taking garlic before you catch a cold or flu, it may be even more effective in preventing the infection in the first place. Some research recommends taking large amounts of garlic to reduce recovery time, but you may want to discuss doing so with a doctor since garlic can interfere with some prescriptions.

Eating raw garlic is probably the best way to get the most benefit from it; however, making a tincture of 1/4 pound of peeled and separated garlic in 1/2 quart of brandy might be less offensive to others. Place the ingredients in a clean glass jar with a lid. Seal the jar tightly and shake the mixture every day for two weeks. After the time is up, strain the jar and put the tincture in a bottle with a dropper. Take 25-30 drops a day to build up immunity.

You can also make a cough syrup out of garlic. Slice a pound of garlic and place it into a glass bowl. Pour one quart of boiling water over it and allow it to sit for 12 hours. Drain the water and add sugar to it until a syrup consistency is obtained. You can also add honey to make it taste better. Use this in place of over-the-counter cough syrups.

While you can get odorless garlic tablets so your breath isn’t offensive, some of the essential ingredients which make garlic beneficial are removed in these. Taking enteric-coated garlic tablets will enable the garlic to remain intact until it reaches the location in the digestive tract where flu bugs, or viruses, reside.

If you’ve wondered how garlic can fight off flu bugs, it does so by having antibacterial, antiviral, and antibiotic properties. Start taking garlic before you get the flu and the illness may not stick around as long as if you let it run its course naturally.

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When your back hurts, it’s hard to concentrate on anything else. You may think that you’ll have to stop working out, but there is an alternative. Here are some examples of exercises that can be performed to alleviate back pain and get you moving again.

Back pain arises from many places. Usually the muscles of the lower back are overused and therefore prone to injury. When back pain hits, the first instinct is to stop what you are doing and sit down. If you have previously been active, staying that way can help you get back to health quicker.

For anyone wondering, you don’t need special equipment to perform exercises to alleviate back pain. You can do them right at home. All you need is time and space to move. You may feel pain as you start doing the exercises but don’t shy away from that.

In the body, back muscles and abdominal muscles work together. A strong core consists of strong abdominal regions and also strong back muscles. Working one without the other can result in a weakness that can lead to injury.

To gain strength, flexibility and endurance in that area, the exercises that you perform need to provide these three things.

1. Aerobic exercise – Aerobic exercise conditions your heart, lungs and muscles of the entire body. Start slow with an aerobics class that uses your own weight. You can graduate to a step aerobics or aerobic kickboxing when your core muscles are strong enough to ensure proper balance.

2. Weight-training exercises – The way to build more muscle is to challenge it. Start with lighter weights and more repetitions to perfect your technique. Focus on all areas of your back for an even look. Use machines, free weights, bands and weighted bars for variety in your routine. The same goes for your abdominal region. Don’t just concentrate on the rectus abdominis area where you see the six-pack abs. Working the oblique muscles helps with twisting and turning your body. Working the lower abs lifts the pelvis.

3. Stretch – Stretching is important to prevent injury to your muscles. You warm up your body to get your heart and lungs ready for the challenge. Stretching the back muscles makes them more flexible. Use exercise classes like yoga and Pilates to achieve this. These exercises seem mild but they are actually quite effective.

Avoid performing any exercise that will put too much pressure on the lower back. Use your core to stabilize, but the weight will be in your legs or your upper body. For lying exercises, raise your legs together so the core is stationary.

Back pain doesn’t mean that you have to stop doing what you love. Keep moving but modify your exercise routine until your back pain is gone.

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People get sore throats for all sorts of reasons. They may have yelled too much during a sporting event, developed allergies with post nasal drip, talked too much, or been around people who smoke. Whatever the reason, many people want to know how to soothe a sore throat naturally.

Sore throats are caused by inflammation to the back of the throat. Generally it’s more a nuisance than anything, but it can develop into something more serious. Dryness, burning in the throat, painful swallowing, and hoarseness are often associated with sore throats. They can be caused by bacterial of viral infections and be part of the common cold or flu, as well as more serious diseases such as mumps, measles, and tonsillitis.

Sure, you can purchase sore throat lozenges or sprays to help a sore throat feel better, but why spend the money when there are a number of options you can try from the comfort of your own home. These tried and true natural remedies may be right at hand, as the ingredients are commonly found in most homes.

Gargling with lemon juice in water is one of the most common home remedies for dealing with sore throats. The juice acts as an astringent which helps shrink the swollen tissues in the throat. It also creates a hostile environment for bacteria and viruses to live, much less thrive. Mix a teaspoon of lemon juice into a cup of water. Fresh lemon juice is best, but pre-squeezed lemon juice you can find in the store will work just as well. To make the gargle better, use warm water. It will soothe the throat as well as provide the above benefits.

Some people were told to gargle with warm salt water as a child when they had the first sign of a sore throat. This practice has been debated due to some concerns about further damage being caused to already irritated tissues. The consensus seems to be more recently that gargling with warm salt water is still a good idea. Add 1/4 teaspoon of salt to a cup of warm water and then gargle. TO kill even more germs, add a tablespoon of Listerine to the mixture.

You may also want to try a gargle made with hot water, powdered ginger, lemon juice, and honey. The ginger has anti-inflammatory properties, and honey is a natural antibiotic. Add the astringent properties of the lemons and you have the perfect sore throat gargle. Add one teaspoon each or powdered ginger and honey to 1/2 cup hot water and the juice of 1/2 lemon. Of course, you may want to use the same ingredients in tea, instead.

Cooler weather often brings sore throats for young and old alike. Learning how to soothe a sore throat naturally can not only solve your sore throat problems, but it can also save you money. There’s a reason people have been using these tried-and-true remedies for sore throats – they’ve been proven to work. Why not try one of these remedies the next time your throat feels sore?

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Depending upon who you talk to, some people believe following a vegetarian diet is healthier than one containing meat products. People of all ages, including teens, have adopted a vegetarian lifestyle. If this sounds like your child, you may wonder how to keep your vegetarian teenager healthy when you feel they’re missing vital nutrients.

What most non-vegetarians don’t realize is that it is possible to meet all your body’s nutritional needs by eating only fruits, vegetables, nuts, grains and legumes. Because there is no meat in the diet, vegetarian diets usually have less fats and cholesterol, although there will be some. It will, however, take some planning to ensure your teenager includes a variety of foods to get all of the vitamins and nutrients they need. By learning more about the vegetarian lifestyle, you will be able to guide your teen into making wise food choices.

Standard diets are based upon a food pyramid and it is possible to find a vegetarian food pyramid as well. If you’re concerned your teen may be missing vital nutrients, you may want to speak with a registered dietician to learn how your teen can compensate by eating other foods rich in those nutrients.

If your teen decides to become a vegetarian after having eaten meat all their life, they may find it’s not as easy as they thought. To be able to enjoy many of the same flavors, your teen can try meatless products made from soy. Protein is needed to keep bones, muscles, and organs healthy. Your teen can eat legumes, lentils, nuts, seeds, whole grains, and soy products.

Everyone knows calcium is needed to build teeth and bones. Calcium can be found in dark green, leafy vegetables like kale, spinach, broccoli, turnip, or collard greens.

In order to make red blood cells and help prevent anemia, it is important to have vitamin B-12 which is usually found in meat, milk, cheese and eggs. Some fortified soy products and enriched cereals provide this vitamin, but your teen may need to take a supplement to ensure they get enough of this vital vitamin.

Another component needed to make red blood cells is iron. Most people know liver is a good source; however, if your teen doesn’t like or isn’t eating meat they may not have enough iron in their system. Dark, leafy green vegetables like spinach and kale are good choices as are dried beans and peas, lentils, and dried fruit. Be sure your teen eats or drinks foods rich in vitamin C so they can properly absorb the iron. Citrus fruits or juice, tomatoes, broccoli, and strawberries may be chosen.

Minerals, as well as vitamins, are needed to maintain good health. Zinc is important for cell division and for the body to form proteins. Your teen may want to eat whole grain breads, nuts, wheat germ, or soy products to ensure they get enough zinc.

When you learn that your teen wants to change their diet, it’s easy to get wrapped up in the idea they may not get enough vitamins and minerals to maintain good health. The fact is vegetarian diets can be lacking some nutrients, but by eating a wide variety of foods and taking a multi-vitamin supplement, they should be fine. If you do become concerned, make an appointment with your teen’s doctor or a registered dietician to give you additional information on how to keep your vegetarian teen healthy.

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Many people hit the slopes when the temperatures drop and snow begins to fall. Some people develop ski sickness without knowing the condition exists. It’s important to be aware of ski sickness and to learn what you can do to prevent it.

It may not shock you to learn most people don’t know what ski sickness is. However, they may have heard of the term altitude sickness or mountain sickness; they are the same condition. Altitude or ski sickness is an illness associated with spending time in high altitudes without the body being allowed to adjust to the altitude changes gradually.

Acute ski sickness can be as simple as a mild headache and feeling fatigued. Since more people are spending time in higher altitudes for skiing and mountain climbing, this condition is coming more to the forefront of health concerns. Symptoms of acute altitude sickness include any of the following:

* Headache
* Fatigue
* Dizziness
* Insomnia
* Shortness of breath
* Nausea
* Decreased appetite
* Swelling of extremities

Many people with these symptoms don’t recognize them for what they are. They may claim the symptoms are from bad food, a hangover, or having an uncomfortable bed. If you’re in a higher altitude than you normally live, you may want to consider the symptoms as part of acute altitude or ski sickness.

Ski sickness can also lead to something as serious as a build-up of fluids in the lungs, which can be life-threatening. This is called high altitude pulmonary edema (HAPE). The condition causes breathing to be labored and can develop quickly, often within the first or second night of being in a higher altitude. Other symptoms include having gurgling respirations, possible fever, or wet cough. If someone develops symptoms of acute ski sickness and fails to recognize them, they may become worse if not treated. This can quickly result in respiratory collapse and possibly death.

High altitude cerebral edema (HACE) is another form of severe ski sickness. In this case, fluids build up around the brain instead of the lungs. The person may notice a change in their mental state including being confused and the person may not be able to keep up with others. If unrecognized and left untreated, HACE can result in the loss of co-ordination, receding into a coma, or death.

It is possible to reduce your chances of developing any of the forms of altitude sickness by taking your time when ascending to elevations higher than 8,000 feet above sea level. In fact, ascending faster than 1,000 feet of elevation per day may be the outer limit one would attempt. Avoid physical exertion for 24 hours after reaching elevation, hypothermia, or consuming too much alcohol or other sedatives. Also recommended is to eat a diet high in carbohydrates while in higher elevations.

If you notice any of the above symptoms of ski sickness, take time to rest at your current elevation for at least 24 hours before continuing on. Seek medical help immediately if you have shortness of breath at rest, mental confusion, or loss of muscle co-ordination. The change to a lower altitude may do the trick, but you don’t want to take a chance of developing more severe symptoms.

Skiing on the slopes of the Rocky Mountains is a thrill sought after by many people each year. However, many people don’t recognize the dangers that may befall them. It’s important to be aware of ski sickness (or altitude sickness), its symptoms and what to do about them so you can enjoy your trip.

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