Friday, March 30, 2012

Tips on Avoiding Low-Back Pain

1. Use backrests and lumbar supports when sitting.

2. Strengthen your abdominal muscles.

3. Change bodily positions regularly.

4. Hold loads close to your body for better support and stability.

6. If possible, adjust workstations and chairs to comfortable heights.

7. Practice stress management techniques to reduce stress and anxiety.

8. Bend at the knees when lifting heavy objects.

9. Before and after each workout, perform sufficient warm-up and cool-down exercises
respectively.

10. Select comfortable, supportive footwear. Also, avoid hard surfaces for prolonged periods of time.

Wednesday, March 28, 2012

Are You at Risk for Diabetes?

Over 20 million people in the US have diabetes, but many cases are preventable. And there are important steps you can take to lower your risk.

The interactive link provided below estimates your risk of diabetes and provides personalized tips for prevention. Anyone can use it, but it’s most accurate for people who have never had any type of blood sugar problem. If you’ve had problems with your blood sugar in the past, be sure to talk to your doctor about your risk of diabetes.

To estimate your risk of diabetes and learn about ways to lower that risk, take a few minutes to answer some questions about your health, background, and lifestyle. Your "Disease Risk" can’t tell you if you'll get diabetes or not, but it can tell you where to focus your prevention efforts—because the best way to fight diabetes is to stop it before it starts!

Click here to begin:
http://www.yourdiseaserisk.siteman.wustl.edu/hccpquiz.pl?lang=english&func=start&quiz=diabetes

Wednesday, March 21, 2012

The Link Between Diet Soda and Weight Gain

Data from a recent study by the American Diabetes Association shows that while diet sodas may be free of calories, they do not prevent you from gaining weight (via CBS). In fact, they may contribute to weight gain. Diet soda also contributes to diabetes, heart disease, cancer, and other chronic conditions.

The ADA analyzed measures of height, weight, and waist circumference compared to diet soda consumption over a period of nine and a half years and found that the adults who drank more diet soda per day gained more weight and added to their waistlines.

Those who drank two or more diet sodas a day added four more centimeters to their waistlines over time.

So if there aren't calories, what is causing the weight gain? In another study, the ADA, fed one group of mice a normal diet, and another group the same diet with the addition of aspartame, an artificial sweetener used in most diet drinks. At the end of three months, the mice on the aspartame diet had much higher blood glucose levels.

A co-author of both studies told the Daily Mail: "Artificial sweeteners could have the effect of triggering appetite but unlike regular sugars they don't deliver something that will squelch the appetite." She added the lack of real sugar could inhibit the body from feeling full.