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Showing posts from July, 2015

Running in the Heat Safely

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Match your workout to the weather by slowing down during exercise and seeking shade afterward. Check out these tips to beat the heat: Pick sunrise or sunset. Your best bet on a hot day is to head out in the early morning or evening, when your shadow is twice as long as you are tall. According to The Weather Network, exposure to direct sunlight can increase how hot it feels by as many as 15 degrees. Mind the 90-degree line. When the mercury is above 90 — the temperature of the surface of your skin — you'll gain heat from the air around you, and your body heat will have nowhere to go. At that tipping point, you'll sweat more and your body temperature will rise rapidly, making you more susceptible to heat-related illness. Go easy or go inside. Bottom's up! Stay well hydrated throughout the day by drinking at least eight cups of water, then make sure to have eight to 12 ounces about 15 minutes prior to your run. Sip three to eight ounces every 15 or 20 minutes as you run, and…

Muscle Loss with Age - If you Don't Use it You Will Lose It!

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Aging is usually linked with a gradual loss of muscle strength and muscle mass, causing fragility, falls, functional decline, and a general feeling of weakness and loss of function for life's tasks and enjoyments. A recent study evaluated whether masters competition athletes who engage in high levels of regular exercise also lose muscle mass and strength as they get older. The question for this study was whether the decline in muscle mass is inevitable with age, or was it a consequence of a sedentary less active lifestyle? Perhaps muscles waste away if they are not used in old age? Many previous research studies had showed that most people over 40 years of age, generally lose about 8% or more of their muscle mass every 10 years. The rate of muscle loss increases to about 15% after the age of 70 years. Losing muscle mass generally leads to a decline in strength, accidents, mobility and eventually loss of independence. Loss of Calcium from bones also occurs with age and exercise …

Tips for Living with High Foot Arches

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High foot arches are surprisingly common, but they can create problems for people who do not know how to best live with them or perhaps do not even realize that they have high arches. High foot arches do not support the body properly and tend to place excess pressure on the pelvis, which can eventually result in postural problems. High arches can be the result of a congenital abnormality, trauma, or sometimes even a neurological disorder. Do I have high arches? If you have any concerns about your feet, then a visit to your local podiatrist is always a good idea. Your podiatrist will be able to determine if you need a particular type of shoe , over-the-counter insert, or custom orthotic to support your foot. An easy way to check whether you have high arches is to look at your footprint any time you are in bare feet. If your footprint shows a curved, narrow print with only a thin strip connecting the heel and ball of the foot, then you probably have high arches. What are the common pr…

Are Foam Rollers for Muscle Massage Really Beneficial?

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Over recent years, foam rollers have sprouted like flowers in spring. Media reports have celebrated the use of these rollers and other aids for promoting a type of self-administered massage therapy called "self-myofascial release." This soft tissue therapy for the treatment of skeletal muscle immobility and pain purportedly soothes muscle soreness, increases range of motion, and even improves athletic performance. Now scientists have begun to test these claims with controlled trials. A recent review of the published literature and studies presented at the American College of Sports Medicine (ACSM) 62nd Annual Meeting challenge assertions about the increased performance benefits of self-myofascial release. But they do support self-myofascial release as way of improving range of motion. Self-Myofascial Release vs Massage Therapy In self-myofascial release, people massage their own soft tissue. Researchers have supposed that this technique might produce some of the same bene…

9 Surprising Foods that Fight Pain

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What do a cup of coffee, a bowl of beans, and a couple of ibuprofen have in common? Surprising answer: They all reduce pain. Popping a pill may be easier, but it does nothing to cure the underlying cause of your pain like eating the right foods can do. The number of foods proven to offer relief is growing. Here are six common aches and pains and the foods that help fight them. Achy jointsFood Rx: Cherries, turmeric Here's sweet news: Preliminary research suggests that eating about 20 tart cherries may be as effective as taking ibuprofen for reducing pain. In a more recent study, eating about 45 cherries a day reduced C-reactive protein, a major marker of inflammation associated with arthritis, by 25%. Likewise, the spice turmeric contains curcumin, a compound that in one study eased pain as well as ibuprofen did in people with knee osteoarthritis. Sore MusclesFood Rx: Ginger Walking like a cowboy after that set of squats? Sip ginger tea. In a recent study, people who lifted weigh…