Staying Healthy Archive

Ask the doctor

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Q. I love dried fruit and thought it was healthy. But I hear that you gain a lot of weight eating dried fruit, which is not healthy. What's the truth?

A. The truth is that the actress and comedian Mae West was wrong when she allegedly said "Too much of a good thing ... can be wonderful!" Food contains calories, and eating too many calories-even of healthy foods-leads to weight gain. But there are healthy calories and unhealthy ("empty") calories, and fruit is a healthy source of calories. That's as true of dried fruit as fresh fruit.

The new Nutrition Facts labels will list “added sugars” in a serving of food. Until the labels appear, one should look for sugars such as dextrose and sucrose on a label’s list of ingredients.

Strength training, weight-bearing exercise, a healthy diet, and medication can help.

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An estimated 10 million people in the United States are coping with the brittle, fragile bones of osteoporosis—a disorder that causes severe bone loss. It's most common in women, and the risk is higher in those who are thin, age 50 or older, or of Caucasian or Asian descent. It also occurs in men, who make up about 20% of osteoporosis cases. The condition puts a person at a high risk for bone fractures, disability, loss of independence, and even death. That's why it's important to make your bones as strong as possible. "There are many ways to build bone mass, and the people who do tell us they feel stronger and more capable on their feet," says Rachel Wilson, a physical therapist at Harvard-affiliated Brigham and Women's Hospital.

There isn't one magic way to build bone mass. It takes a number of the following strategies.

Stick to fresh foods, and fill your salt allotment from healthy sources like whole-grain breads.

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As we reported in August 2016, the FDA is encouraging the food industry to cut back on added sodium in commercially processed and prepared food. It's a good reminder for all of us that too much salt in the diet is risky for health. How much is too much? "It's controversial, although I don't think anyone is in favor of unlimited salt intake," says Dr. Randall Zusman, a cardiologist with Harvard-affiliated Massachusetts General Hospital.

Salt risks

Common sources of sodium

A range of choices may help you get a better night's sleep.

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When the doctor says you have obstructive sleep apnea (OSA), you'll likely hear about the gold standard in treatment: continuous positive airway pressure (CPAP), which uses forced air, pushed through a tube connected to a face mask, to keep your airway unblocked. Yet many people have trouble adjusting to a bulky CPAP mask. "We often see people who say they tried CPAP and didn't like it, and now it's been years since they've had treatment," says Dr. Stuart Quan, the Gerald E. McGinnis professor of sleep medicine at Harvard Medical School.

You may be able to adjust to CPAP by trying relaxation exercises, practicing wearing the mask during the day, and gradually increasing CPAP pressure. But if it doesn't work out, you do have alternatives.

Look for gadgets or services that get people moving.

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During the holidays, or at any time of year, a gift that benefits health can have a lasting impact. It may be especially helpful to someone who wouldn't normally purchase such an item or doesn't know about available options. A few guidelines to keep in mind: "The gift should be easy to use. Consider the receiver's interests, and accommodate previous injuries, surgeries, medical conditions, or functional limitations," says Dr. Clare Safran-Norton, a physical therapist at Harvard-affiliated Brigham and Women's Hospital.

1. Services

3. Workout equipment

5. Information

Driving while very sleepy or drowsy impairs a driver’s reaction time, attention, and judgment. 

A scientific advisory published online in Circulation Aug. 15, 2016, suggests that sedentary behavior may be putting people at risk for chronic disease and early death. 

A large international study published Aug. 20, 2016, in The Lancet suggests that an unhealthy body mass index increases the risk of early death.

Talking with loved ones about your values and wishes can help ensure you'll receive the type of treatment you want.

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If you're like most people, you've avoided talking about what would happen in the event that you become unable to make your own health care decisions. But as your family and friends gather together during the upcoming holidays, consider carving out some time for an important conversation with a person you trust.

Everyone should have a health care proxy—a person who can speak on your behalf if you lack the capacity to do so. "You don't want to burden your health care proxy with difficult decisions. That's why you need to discuss the choices that you'd make for yourself," says Dr. Lynne W. Stevenson, professor at Harvard Medical School and director of the cardiomyopathy and heart failure program at Brigham and Women's Hospital.