Health Tips from Those in the Know

healthSoccer Players

The American Academy of Orthopedic Surgeons offers these health tips for soccer players:

  • Stay in good physical shape, even in the off-season, with regular exercise and strength training.
  • Always warm up and stretch before playing.
  • Always cool down and stretch after playing.
  • Be sure to drink enough water before and during play.
  • Always wear proper safety gear, including shin guards and shoes with ribbed soles or molded cleats.
  • When the field is wet, use soccer balls made of synthetic, nonabsorbent materials, instead of leather.

Obese Youth and Gallstones

According to health information from the U.S Dept of Health and Human Services obese youth are an eight times higher risk of gallstones than youth who are not obese.

Young people should only rarely have gallstones. But doctors are treating more teens for the buildup of the hardened cholesterol-laden lumps in the gallbladder. Research finds that the risk of gallstones was higher in obese young people.

At Kaiser Permanente Southern California in Pasadena, research scientist Corinna Koebnick looked at medical records of 766 10- to 19-year-olds with gallstones, “Obese youths have a much higher risk – up to 8 times higher – than their normal-weight counterparts.” Koebnick shared that parents and kids should get together on eating right and being moreactive.

This health study in the Journal of Pediatric Gastroenterology and Nutrition was supported by the National Institutes of Health.

 

 

Balance Food and Activity

The following message on maintaining a healthy weight by creating a balance of foods consumed and  food calories burned through activity comes from the National Institutes of Health.

balance

What is Energy Balance?

Energy is another word for “calories.” Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity. What you eat and drink is ENERGY IN. What you burn through physical activity is ENERGY OUT.

Your ENERGY IN and OUT doesn’t have to balance every day. It’s having a balance over time that will help you stay at a healthy weight for the long term. Children need to balance their energy, too, but they’re also growing and that should be considered as well. Energy balance in children happens when the amount of ENERGY IN and ENERGY OUT supports natural growth without promoting excess weight gain.

That’s why you should take a look at the Estimated Calorie Requirement chart, to get a sense of how many calories (ENERGY IN) you and your family need on a daily basis.

Estimated Calorie Requirements

This calorie requirement chart presents estimated amounts of calories needed to maintain energy balance (and a healthy body weight) for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using an equation from the Institute of Medicine (IOM).

Estimated Calorie Requirements (in kilocalories) for Each Gender and Age Group at Three Levels of Physical Activity.

Gender

Age (years)

Activity Level

Sedentary

Moderately Active

Active

Child

2-3

1,000

1,000 – 1,400

1,000 – 1,400

Female

4 – 8

1,200

1,400 – 1,600

1,400 – 1,800

Female

9-13

1,600

1,600 – 2,000

1,800 – 2,000

Female

14-18

1,800

2,000

2,400

Female

19-30

2,000

2,000 – 2,200

2,400

Female

31-50

1,800

2,000

2,200

Female

51+

1,600

1,800

2,000 – 2,200

Male

4-8

1,400

1,400 – 1,600

1,600 – 2,000

Male

9-13

1,800

1,800 – 2,200

2,000 – 2,600

Male

14-18

2,200

2,400 – 2,800

2,800 – 3,200

Male

19-30

2,400

2,600 – 2,800

3,000

Male

31-50

2,200

2,400 – 2,600

2,800 – 3,000

Male

51+

2,000

2,200 – 2,400

2,400 – 2,800

Source: HHS/USDA Dietary Guidelines for Americans: 2005

  • These levels are based on Estimated Energy Requirements (EER) from the IOM Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.
  • Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.
  • Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.
  • Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.
  • The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages.

Energy Balance in Real Life

Think of it as balancing your “lifestyle budget.” For example, if you know you and your family will be going to a party and may eat more high-calorie foods than normal, then you may wish to eat fewer calories for a few days before so that it balances out. Or, you can increase your physical activity level for the few days before or after the party, so that you can burn off the extra energy.

The same applies to your kids. If they’ll be going to a birthday party and eating cake and ice cream—or other foods high in fat and added sugar—help them balance their calories the day before and/or after by providing ways for them to be more physically active.

Here’s another way of looking at energy balance in real life.

Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That’s a gain of 10 pounds a year. If you don’t want this weight gain to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain a healthy body weight.

  • Here are some ways to cut 150 calories (ENERGY IN):
    • Drink water instead of a 12-ounce regular soda
    • Order a small serving of French fries instead of a medium , or order a salad with dressing on the side instead
    • Eat an egg-white omelet (with three eggs), instead of whole eggs
    •  Use tuna canned in water (6-ounce can), instead of oil
  • Here are some ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150 pound person):
    • Shoot hoops
    • Walk two miles
    • Do yard work (gardening, raking leaves, etc.)
    • Go for a bike ride
    • Dance with your family or friends

Heart Smart Tips from the FDA

heartMore women die from heart disease than from any other cause. In fact, one in four women in the United States dies from heart disease, according to the National Heart, Lung and Blood Institute (NHLBI).

“The risk of heart disease increases for everyone as they age,” says cardiologist Shari Targum, M.D., a medical officer at the Food and Drug Administration (FDA). “For women, the risk goes up after menopause, but younger women can also develop heart disease.”

FDA offers many resources to help educate women of all ages about the safe use of FDA-approved drugs and devices for the treatment and prevention of heart disease. FDA has fact sheets, videos, and other web-based tools on heart disease and conditions like diabetes and high blood pressure that may increase a woman’s risk for heart disease.

FDA created the “Heart Health for Women” site to connect women to FDA resources to support heart-healthy living. Visit the website at: www.fda.gov/womenshearthealth

“I encourage women of all ages to look to FDA for resources to help them reduce their risk for heart disease and make informed decisions about their health,” says Marsha Henderson, director of the Office of Women’s Health at FDA.

Heart Health for Women

When you think about heart disease, you probably imagine heart attacks and chest pain. But women need to know that heart health is about more than just heart attacks. Women need to take steps to reduce their risk for heart disease:

  • Manage conditions like diabetes, high blood pressure, and high cholesterol that can increase your risk for heart disease.
  • Learn to recognize the symptoms of a heart attack in women, including nausea, anxiety, an ache or feeling of tightness in the chest, and pain in the upper body.
  • Use the Nutrition Label to make heart-healthy food choices.
  • Daily use of aspirin is not right for everyone. Talk with a health care professional before you use aspirin as a way to prevent heart attacks.
  • If you smoke, try to quit. See our booklet to learn more about medicines to help you quit.
  • Talk to a health professional about whether you can participate in a clinical trial for a heart medication or procedure. Visit the FDA Patient Network to learn more about clinical trials.

Menopause and Heart Health

“Menopause does not cause heart disease,” says Targum. “But the decline in estrogen after menopause may be one of several factors in the increase in heart disease risk.” Other risks, such as weight gain, may also increase around the time of menopause.

Hormone therapy is used to treat some of the problems women have during menopause. “However, the American Heart Association recommends against using post-menopausal estrogen hormone replacement therapy to prevent heart disease,” says Targum.

Make a Plan, Take Action

Work with your health care team to make a plan for your heart health. Whatever your regimen, make sure to keep a list of your medicines and bring it with you to all of your appointments.

 

Do Preschoolers Really Need Structured Exercise Every Day?

If you are the parent or grandparent of a preschooler you’ve got to be thinking no way does my preschooler need structured exercise!

But…the Centers for Disease Control and Prevention asks us to consider the rise in overweight children between the ages of two and five years of age. In the late 1970s, about 5% of children between 2 and 5 years old were overweight. Just recently that figure reached nearly 14%,

The National Association for Sport and Physical Education(NASPE) suggests that preschoolers (ages 3 to 5) spend at least 60 minutes a day in total on structured physical exercise that help a preschooler develop motor skills. Children need daily practice to develop motor skills. Preschoolers need an additional 60 minutes on unstructured physical activities. They should not be engaging in more than 60 minutes at a time in sedentary activities unless they are asleep.

The guidelines for toddlers, 12 to 36 months old, are similar with the exception of structured physical activity adding up to 30 minutes a day rather than 60 minutes.

Parents and grandparents make the best teachers of physical exercise and activities. Try playing the following games to make sure your preschooler or toddle meets his or her daily requirements for physical activities:

  • Any kind of tag game
  • Catch with balls that are the proper size and weight for size and age
  • Water activities such as swimming, water exercises and games
  • Riding a tricycle or a scooter
  • Crawling activities
  • Doing jumping jacks
  • Music games and dancing to music
  • Playground jungle gym

NASPE offers a  word of caution… it is best to make these daily activities fun or, as our preschoolers get older structured physical activities may become a turnoff.

What Can You Eat for 100 Calories?

The 100 calorie packs available in most major food markets can be a handy way to maintain snack portion control between meals for kids and adults.

The challenge… read the nutrition label and see what the salt, fat, and carbohydrate intake is in this low calorie snack. It may be 100 calories, but it is not necessarily a healthy snack.

The site, fruits & veggies, more matters, at www.fruitsandveggiesmorematters.org/healthy-weight-management,  issued a 100 calorie list of foods that make for healthy and low calorie snacking. Here are their suggestions:

 100 Calorie Snacks

Tortilla Chips  – 3/4 c

Strawberries –  2 cups

Sliced Peppers –  2 cups

Pretzels –  1 ounce

Muffin  – 1 ounce (1 mini)

Lettuce, shredded -20 cups

Ice Cream (not premium) 3/8 cup

Fresh Blueberries  – 1 1/4 cup

Donut 3/8 –  whole

Cucumbers, sliced  – 7 cups

Chocolate Chip Cookies – 2-2inch cookies

Cherry Tomatoes –  4 cups

Cheese P-Nut Butter Snack Cracker  – 3

Cantaloupe Cubes – 2 cups

Canned Peaches (in juice) – 1 1/2 cup

Bagel –  1/4 of 5 oz. bagel

Baby Carrots – 2 cups

Apple Slices –  2 cups

American Cheese (thin slices) -2 slices

100% Vegetable Juice -2 cups (16 fluid ounces)

100% Orange Juice – 7 fluid oz.

Happy Snacking on 100 Calories!

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