Staying Healthy Archive

These three exercises can help make functional fitness part of your regular routine.

As part of everyday living, you spend a lot of time bending, reaching, lifting, twisting, turning, and squatting, without even thinking about it. These movements show up in everything from carrying groceries, to playing with your grandkids, to just checking if the coast is clear when you back out of the driveway.

The ability to do these ordinary activities and movements is called functional fitness, and it can determine how active, healthy, and independent you are as you get older.

In the journals

Downing a protein drink after a workout is often seen as the best way to reduce muscle soreness and speed up recovery. However, this may not be the case, suggests a study published online Aug. 21, 2019, by Human Kinetics.

Researchers found that high-protein drinks did not increase the rate of muscle recovery following resistance training when compared with a carbohydrate-only drink. They recruited 30 men who had at least one year of resistance training experience. The men performed a prescribed workout and afterward had either a whey protein hydrolysate-based drink, a milk-based drink — both of which contained 32 grams of protein — or a carbohydrate-only drink. (All the beverages had the same amount of calories.)

In the journals

Adopt a dog and get a healthier heart. That's the conclusion of a study published in the September 2019 issue of Mayo Clinic Proceedings.

Researchers looked at 1,769 people ages 25 to 64 with no history of heart disease. Participants' overall cardiovascular health was assessed based on several health markers, such as body mass index, diet, physical activity, smoking, blood pressure, blood sugar, and total cholesterol levels.

A study shows that, for many people, less is more when it comes to vitamin D.

There's no question that vitamin D can help build strong bones. But there may be a sweet spot when it comes to how much.

A study published in the Aug. 27 issue of JAMA found that, compared with people who took moderate amounts of vitamin D, adults who took large amounts daily not only didn't see additional gains in bone density, but in some cases ended up worse off.

Ask the doctors

Q. I have terrible allergies every winter. What can I do to make them more tolerable this year?

A. Unlike fall or spring allergies, which are often responses to outdoor allergens, such as pollen or ragweed, most winter allergies are triggered by substances inside your home. Common indoor allergens include dust mites, mold, and pet dander, and they can prompt a host of symptoms, from a runny nose and sneezing to a sore throat and itchy eyes. While these indoor allergens are present year-round, allergies can flare up in the winter because you're cooped up in the house with the windows closed. Your home's furnace may also be circulating these substances through the air once the heat kicks on.

Incorporating brief spurts of high-intensity physical activity throughout your day can help you move to the next fitness level.

If you're not very active but looking to move more, a new strategy might help you get going. Called high-intensity incidental physical activity, or HIIPA for short, it's a new take on high-intensity interval training (HIIT) — only you might find yourself vigorously pushing a vacuum instead of going for a run.

HIIPA (not to be confused with the HIPAA health care privacy rule) is a term coined in an editorial published online Sept. 3 by the British Journal of Sports Medicine. It borrows from the idea behind HIIT, which is a workout that alternates between high-intensity and low-intensity activity. But instead of performing these high-intensity intervals during exercise, HIIPA encourages otherwise sedentary people to add a few moderately strenuous physical activities during the course of their regular day. Anything that raises your heart rate counts — walking up a flight of stairs instead of taking the elevator, carrying in a load of groceries, or doing some heavy cleaning around the house. The editorial's authors, a team of international experts, say the goal is to perform an activity that gets you a little out of breath.

Heating plastics in the microwave may cause chemicals to leach into your foods.

Plastic is everywhere. It's in bowls, wraps, and a host of bottles and bags used to store foods and beverages. But in recent years more people have been asking whether exposing our food (and ourselves) to all of this plastic is safe.

Studies have found that certain chemicals in plastic can leach out of the plastic and into the food and beverages we eat. Some of these chemicals have been linked to health problems such as metabolic disorders (including obesity) and reduced fertility. This leaching can occur even faster and to a greater degree when plastic is exposed to heat. This means you might be getting an even higher dose of potentially harmful chemicals simply by microwaving your leftovers in a plastic container.

Research we're watching

While eating more foods rich in omega-3 fatty acids may lower the risk of heart attack, that doesn't seem to reduce the risk of developing diabetes, according to a study published Aug. 24 in The BMJ. Prompted by past findings that this type of healthy fat might reduce diabetes risk and improve blood sugar (glucose) control, researchers decided to look further into the issue. They reviewed 83 randomized trials involving more than 120,000 people, both with and without diabetes. Each trial went on for six months or longer. These trials looked at whether increasing consumption of omega-3 fats (derived from fish or plants), omega-6 fats (such as those in soybean or corn oil), or total polyunsaturated fats could help lower blood glucose or reduce the risk of developing diabetes. They found that increasing the amount of omega-3, omega-6, or total polyunsaturated fats in the diet over an average study period of nearly three years didn't seem to have any effect on glucose metabolism or diabetes risk. It didn't matter whether the additional healthy fats came from supplements, enriched foods, or foods that were naturally rich in these fats.

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One in three people ages 65 or older will suffer a fall. It's time to assess your balance and improve it.

Image: Jacob Ammentorp Lund/iStock

Many older adults focus on exercise and diet to stay healthy. But one of the worst offenders to health—poor balance—is often an afterthought. "I see a lot of older adults who are nonchalant about balance," says Liz Moritz, a physical therapist at Harvard-affiliated Brigham and Women's Hospital.

Unfortunately, imbalance is a common cause of falls, which send millions of people in the United States to emergency departments each year with broken hips and head injuries. But there are many things you can do to improve your balance. The strategies below are some of the most effective.