Those twisty, big, dark blue veins on your legs are unsightly, to be sure, but they can also be painful. One cause is increased pressure on the veins, causing them to enlarge and become misshapen. So if you’re prone to varicose veins, it’s a good idea to avoid strenuous exercise — weightlifting, for example — that will put extra pressure on your legs. You can still exercise in moderation, however, to keep fit and to improve blood circulation. Daily walks are a good idea, along with flexing your ankles and calf muscles. Just stay away from high-impact exercise, such as running or intense jumping.
You’ve heard that it’s wise to avoid overexposure to the sun. But you should remember that when it’s sunny outside, it’s also sunny inside, and staying out of direct sunlight doesn’t fully protect you. Damaging UVA rays travel through the windows of your home, your workplace and your car. UVA rays weren’t considered a problem until recently, because UVB light causes the most damaging sunburns. But scientists have determined that UVA light is carcinogenic. UVA light is what causes the grayish-yellow cast on the skin of older people. The lesson: Unless you spend all your time deep in a cave, wear a broad-spectrum sunscreen all year, rain or shine.
"In order to prevent skin cancer, I recommend everyday use of a broad-spectrum sunscreen with coverage for UVA/UVB rays of SPF 30 or higher on all exposed areas of the skin. It is a common misconception that sunscreen only needs to be worn when spending time outside on a hot, sunny day. In fact, many of the sun’s most harmful rays reach the earth consistently year-round, coming through clouds and windows. Daily sunscreen use protects against cumulative UV radiation exposure and monumentally decreases the risk of skin cancers and aging effects of the sun."
Jason Givan, MD
Lynchburg | 434.363.4190
Since childhood, we’ve been told to brush our teeth after every meal, at least three times a day. But now dentists know that that’s not quite right. Don’t brush your teeth immediately after every meal, especially if your food or drink was acidic. High-acid foods such as citrus fruits and tomatoes, as well as sports drinks and soft drinks, soften tooth enamel. Brushing your teeth when the enamel is slightly softened can speed up the effects of acid, eroding both the enamel and the layer under it. Better to wait 30 to 60 minutes after eating to brush.
"It is important to have regular dental checkups to help maintain oral and overall health. Regular visits help to identify areas of concern and alert the patient of dental issues that can sometimes be treated before more invasive and aggressive treatment is required. Also, maintaining good oral health has been associated with improvement in the treatment of chronic health conditions such as cardiovascular disease and diabetes."
Brad Lentz, DMD
Lynchburg Dental Center
Lynchburg | 434.384.7611
"The best way to remove plaque from teeth is brushing and flossing. Brush at least twice daily and floss everyday to keep your teeth clean and healthy."
Shane Claiborne, DDS
Forest | 434.473.7449
Hair and scalp
You know that gently brushing your hair is a good thing, but giving your hair a light brushing just before you step into the shower can be a big help. It will remove dead skin cells so that they can’t clog hair follicles and interfere with the growth of new hair. Brushing the hair stimulates circulation of the scalp, and it spreads natural oils down the shaft of hairs to moisturize dry ends. But plastic bristle brushes can’t distribute those oils. Invest in a natural bristle brush for best results.
Heart and lungs
You’ve doubtless heard it before, but it’s well worth repeating: If you are a smoker, stop. Smoking is the leading cause of preventable death in the United States. It causes heart disease, stroke, lung disease, osteoporosis, and cataracts, among other ailments. But don’t try to quit “cold turkey.” Smoking is an addiction, so take a little time to prepare. Research methods, such as classes, counseling, medication or hypnosis, that will help you quit successfully. But determine that you are going to quit, and get to work on it.
Diet and nutrition
A good general rule to follow when plating food is to fill half of a dinner plate with vegetables (non-starchy veggies such as carrots, Brussels sprouts or asparagus). About a quarter of your plate should be reserved for starchy foods (potatoes, corn, rice or peas), and the remaining quarter should be filled with protein (preferably chicken, fish or beans). Use caution with baked goods and pasta, especially if you have high blood sugar.
The hours we spend staring at computer screens can seriously strain our eyes, disturb sleep patterns, and wipe out concentration. Heavy computer use doesn’t damage long-range vision; the eye strain comes from constantly focusing on something that’s about 18 inches away, rather than switching your gaze between objects of varying distances from your eyes, say by looking around a room. So follow the 20-20-20 rule: Every 20 minutes, focus on something that is 20 feet away for 20 seconds.
About 15 percent of Americans have hearing loss that is induced by loud work or leisure environments. Any place that is noisy enough to force you to shout so that the person next to you can hear you is an area with a dangerous level of sound. To conserve your hearing, try using earplugs. They are easy to obtain, and you can have them custom made by a local hearing care provider. Otherwise, give yourself about 16 hours of quiet for your ears to recover from about six hours of loud noise.
"Hearing loss is often very gradual; many times friends and family will notice it first! Before it causes communication or other health issues, schedule a comprehensive hearing evaluation… many Hearing Care providers will do these for free! "
Tracy Eubank, HIS
Miracle-Ear of Lynchburg
Lynchburg | 434.237.2600
Bone and joint care
Your joints may be painful, but don’t be inactive. Sitting at a desk all day or refusing to move around can cause joint pain or make it worse. You need to vary your routine, giving your body and your joints rest as well as activity. If you have to sit for long periods of time, try to remember to get up and move around every couple of hours.
"Tech neck is a term that refers to neck pain resulting from constantly looking down at a hand-held device or screen. This “head forward” posture puts you at risk for muscle strain, disc injury, nerve impingement, chronic neck and shoulder pain, headaches, as well as pain that radiates down the arm. Set a timer every 15 to 20 minutes and take at 2-3 minute break during which you walk around, change your posture, and stretch."
Dilan Ellegala, MD
Forest | 855.982.1591
The American Diabetes Association maintains a handy list of ten “superfoods” that are less likely to affect your blood sugar than other foods. The list includes beans, leafy dark green vegetables, citrus, sweet potatoes, berries, tomatoes, fish high in omega-3 fatty acids, whole grains, nuts and fat-free milk and yogurt. Post a copy of this list on your refrigerator and refer to it when you plan your meals or reach for a snack. Find it at http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html.
Get a hug and give a hug. It’s fun, and science has learned that hugging releases oxytocin, the hormone that makes us feel good, as well as reducing levels of the stress hormone cortisol.
To be sure you remember something important, break the routine around it. For example, if you constantly forget to turn the heat down at night, make a small sign to remind you (write “HEAT” on it) and post it where you are bound to see it — on the steps going upstairs, or on the bathroom counter. Or if you normally keep your car keys in your right-hand pocket, put them in your left-hand pocket to trigger a reminder of something that must be done during the day.
Stomach and digestion
Chewing your food is the first step in proper digestion, so do it thoroughly. Chewing breaks your food down into smaller pieces, allowing saliva and enzymes in your mouth to act on the surface of food to chemically break it down. More chewing creates more surface areas, better enzyme action and better digestion.
A constant demolisher of good sleep is losing all of your covers to your bed partner. If that happens to you a lot, or if one of you shivers while the other one sweats, try this: Make the bed with separate sets of sheets. Use one fitted sheet to start. Then top it off with twin-size flat sheets and blankets to match each person’s comfort needs. Don’t worry that it might look weird. You can top the whole thing off with a single comforter when making the bed each morning.
Experts say that it’s important to get at least 30 minutes of exercise each day, but what if you’re too busy to find a half-hour? You can break it up into two or three shorter periods of exercise. For example, do ten minutes of strength training in the morning. At lunchtime, take a brisk ten-minute walk. And then after work in the evening, take the dog for a walk, or do another brisk stroll. The combination can help a lot in keeping up your health.
For many years, it was almost standard practice to give babies a dose of acetaminophen (Tylenol, for example) when it was time for their first vaccinations. But now pediatricians are warning against it since research has shown that the medication causes babies’ bodies to produce fewer disease-fighting antibodies, which reduces the effectiveness of the vaccinations. It’s best to give fever-reducing medicine only if a child’s fever is dangerously high, or if doing so has been recommended by your physician.
Participating in school or community sports teams is a great way for children to stay in shape, but it’s important that they see a healthcare provider for a sports physical to make sure that their bodies are ready for the season ahead. Most experts say that six to eight weeks ahead of the sports season is the best time to schedule a physical. That way, if the child has a condition that needs treatment, needs to see a specialist or needs any follow-up care, there will be enough time before play starts.