My grandfather died of lung cancer before I was born, so I never had a chance to meet him. He smoked. His wife—my grandmother—also died of cancer, so I never got a chance to meet her, either. I can’t help but wonder what might have happened if he'd never smoked, or if he had quit before he developed lung cancer. Though cigarette-smoking rates are dropping, more than 58 million nonsmokers in the US are still exposed to secondhand smoke every year, according to the CDC.1
The Environmental Protection Agency classifies secondhand smoke as a Group A carcinogen. This means it’s known to cause cancer in humans. The Surgeon General has stated that secondhand smoke is not safe in any amount. 2
Health experts measure secondhand smoke by blood levels of cotinine, which is a byproduct of nicotine. But nicotine isn't all that’s in secondhand smoke. According to the National Cancer Institute, there are at least 69 chemicals in secondhand smoke that are known to cause cancer. 3 Apart from causing lung cancer in nonsmokers, secondhand smoke is also linked to heart disease in adults, as well as sudden infant death syndrome, ear infections, and asthma attacks in children.
Having grown up in California, I wasn’t used to people being able to smoke inside restaurants until I moved east to Tennessee. Thankfully, many more states have passed laws that ban smoking in public places.
Protect yourself from secondhand smoke:
If you smoke, quit smoking.
Don’t let anyone smoke in your car.
Teach your children to stay away from secondhand smoke.
Make sure your children’s childcare/schools are tobacco free.
If your state still allows smoking in public places, find restaurants that do not allow smoking.
Most importantly, be a good role model by not smoking or using any other type of tobacco.
- HDL, Inc. Clinical Health Consultant Jill Blewett, MS, RD, LDN, CDE, CTTS
For more information on nutrition for exercise and other lifestyle tips, contact Client Services at 877.443.5227 to set up an appointment with a Health Diagnostic Laboratory, Inc. Clinical Health Consultant today!
Sources:
Centers for Disease Control and Prevention. Secondhand Smoke (SHS) Facts. 2015. Available at: link.
US Environmental Protection Agency. Health effects of exposure to secondhand smoke. 2011. Available at: link.
National Institute of Health. Secondhand Smoke and Cancer. 2011. Available at: link.
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All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
The brain is a complex organ that serves as your body’s control system. It can thrive on healthy habits or fight to survive on unhealthy ones. Certain strategies—especially those related to good nutrition, physical activity, and quality sleep—can help keep your brain spry and youthful.
Want a realistic how-to guide for exercising your brain, plus simple tips for your daily routine? Join our Clinical Health Consultants for a FREE webinar on food and lifestyle habits that can help keep your brain sharp and healthy.
Free National Webinar: Coaching Your Cranium
September 24th at noon EDT & 8pm EDT
CLICK HERE TO SIGN UP
- HDL, Inc. Clinical Health Consultant Jenn Jordan, MS, RD, LD
For more information on nutrition for exercise and other lifestyle tips, contact Client Services at 877.443.5227 to set up an appointment with a Health Diagnostic Laboratory, Inc. Clinical Health Consultant today!
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All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
Last week, we talked about choosing and using a stability ball. Today, let’s walk through a basic stability ball exercise that’s a great workout for your core!
Exercise: Stability Ball Crunches
After a while, regular crunches can be boring and aren’t much of a challenge for me. That’s why I like to mix it up sometimes by using a stability ball. Doing crunches on a stability ball engages your core muscles more fully than regular floor crunches. This leads to a better burn.
How to do stability ball crunches:
Sit upright on a stability ball.
Slowly walk your feet out away from the ball. At the same time, lean your torso back onto the ball so that it’s level with the ground.
You can cross your arms over your chest, or place them behind your head. Be careful NOT to use your arms to pull up your head and neck.
Use your abs to lift your upper body (crunch). Then return to the starting position.
Try it!
Try to do two to three sets of 15–20 repetitions. Add this exercise to your workout routine to enhance your core strength!
- HDL, Inc. Intern Abby Bellows, Exercise Science & Dietetics Student, & reviewed by HDL, Inc. Clinical Health Consultant Anna Bell, RD, CTTS
For more information on nutrition for exercise and other lifestyle tips, contact Client Services at 1.877.443.5227 to set up an appointment with a Health Diagnostic Laboratory, Inc. Clinical Health Consultant today!
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All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
Researchers have found that overweight and obese children often have at least one of these related factors:
Lack of physical activity
Diets high in sugar
Family and community stressors
Low family income and education levels
Check out these programs that were started to help with this problem nationwide:
Let’s Move! is a federally-funded initiative that helps parents and children find or start local programs that will help them eat healthfully and stay active. These widespread programs provide well-rounded resources, experts, and support.
Nutrition.gov is run by the USDA and helps people learn about healthy diet and exercise habits. It also gives tips on how to foster these habits in children of all ages.
The American Heart Association has many programs encouraging parents and children to get active, learn healthy eating habits, and avoid chronic disease later in life.
If you are a parent worried about your child being or becoming overweight, the best way to help is to set a good example. Making simple changes that become lasting habits is a powerful way to teach them how to make healthy choices. Remember—nobody is perfect when it comes to eating habits or physical activity, so it’s okay to learn along with your kids. For more ideas to help your kids learn healthy habits, check out two of our past blog posts here and here.
- HDL, Inc. Clinical Health Consultant Sarah Lewis, RD, LD, MDA, CLT
For more information on nutrition for exercise and other lifestyle tips, contact Client Services at 877.443.5227 to set up an appointment with a Health Diagnostic Laboratory, Inc. Clinical Health Consultant today!
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All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
I like using a stability ball for a number of reasons. It’s a great way to mix up my workout routine and it helps to engage more muscles during each exercise. When choosing a ball, there are a few important things to keep in mind:
Safety: The idea behind a stability ball is that it is unstable. Using a stability ball requires a great deal of support from the core muscles and other muscles involved in each exercise. Do your best to stay balanced in order to avoid injury.
Size: The American College of Sports Medicine (ACSM) recommends choosing the size of your stability ball based on your height. A smaller ball can be used as a handheld object during range-of-motion or balance exercises.
Maintenance: Be sure to follow the manufacturer’s instructions to maintain proper inflation and care for your stability ball.
- HDL, Inc. Intern Abby Bellows, Exercise Science & Dietetics Student, & reviewed by HDL, Inc. Clinical Health Consultant Anna Bell, RD, CTTS
For more information on nutrition for exercise and other lifestyle tips, contact Client Services at 877.443.5227 to set up an appointment with a Health Diagnostic Laboratory, Inc.Clinical Health Consultant today!
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All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
The Dangers of “Alternative” Tobacco Vehicles: the Hookah
It seems like everywhere you look these days, you can find alternative tobacco products. Hookah smoking has become very trendy, with hookah bars popping up more and more often. Let’s break down some facts and findings about this ever-growing trend!
First off, what makes a hookah different from cigarettes?
A hookah is a water pipe with a smoke chamber, pipe, bowl, and mouth piece. When tobacco in the bowl is heated, smoke passes through water and is drawn into the mouth piece. Most people believe this is a less toxic choice than smoking a cigarette.
But new evidence1 shows:
Hookah smoke contains high levels of toxic compounds. Contrary to popular belief, the water in the hookah does not filter out these toxic ingredients.
Hookah smoking is linked to the same serious illnesses as cigarette smoking.
Hookah smokers may actually breathe in more tobacco than cigarette smokers. This is due to longer smoking sessions and larger volumes of smoke inhaled, which also increases exposure to carbon monoxide.
Hookah pipes, if not cleaned the right way, can raise your risk of infectious disease.
The bottom line:
Using “alternative” tobacco vehicles is not a safe alternative to smoking cigarettes. Work with your Certified Tobacco Treatment Specialist (CTTS) to talk about healthier options, and to help you make a quit plan that works well with your lifestyle.
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Source:
1. Centers for Disease Control and Prevention. Smoking & Tobacco Use- Hookahs. 2013. Available at: http://www.cdc.gov/tobacco/data_statistics/fact_sheets/tobacco_industry/hookahs/.
All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
Escherichia Coli (E. Coli) are bacteria that normally live in the intestines of humans and animals. Not all strains cause sickness.
Why should I be concerned?
The summer months (June through September) are when most E. Coli infections occur in the US. Infections can be mild and unpleasant or even deadly. Symptoms most often show up four to five days after contamination and include: mild/watery or severe/bloody diarrhea, nausea/vomiting, and abdominal cramping, pain, or tenderness. Severe cases can lead to a life-threatening form of kidney failure. Young children, the elderly, and those with impaired or weakened immune systems are most susceptible.
Case in point: a friend of mine recently shared with me that her cousin’s toddler was hospitalized for an E. Coli infection that ended up taking her life. As a mother of young children myself, I became concerned because I know that infections can occur almost anywhere— at the kids’ camp, in a restaurant, at our local zoo, at the community pool, or even in my own kitchen. It only takes a very small amount of certain strains to cause an infection.
Okay now I’m concerned! How can I prevent it?
The #1 way to stop E. Coli from spreading is by washing your hands.
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- HDL, Inc. Clinical Health Consultant Stacie Wheatley, MA, RD, LD
For more information on nutrition for exercise and other lifestyle tips, contact Client Services at 877.443.5227 to set up an appointment with a Health Diagnostic Laboratory, Inc.Clinical Health Consultant today!
Sources:
Centers for Disease Control and Prevention. E.Coli (Escherichia coli): General Information. 2015. Available at: http://www.cdc.gov/ecoli/general/.
Mayo Clinic. Diseases and Conditions: E. Coli. 2015. Available at: http://www.mayoclinic.org/diseases-conditions/e-coli/basics/definition/con-20032105.
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All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
People sometimes worry whether they’re getting too much or too little when it comes to minerals like calcium and sodium. But another often-forgotten mineral to keep in check is magnesium.
Magnesium offers many health benefits and helps with more than 300 metabolic functions. It gives your body energy, and helps control your blood pressure and blood sugar levels. It also regulates muscle and nerve function. Still, many people in the US do not get enough magnesium from their diet.
Do I get enough?
There is an increased risk for magnesium deficiency for those who:
have a digestive disorder or disease
have insulin resistance or type 2 diabetes
are dealing with chronic alcoholism
are 55 years or older
How much do I need?
Nutrition experts advise that adults need between 310 and 420 mg of magnesium per day. Check with your doctor to find out how much is right for you.
What foods provide the most magnesium?
Go for leafy green vegetables such as spinach and swiss chard in large portions each day. Enjoy nuts as snacks throughout the day and choose to eat legumes or other beans that you like.
Source: National Institutes for Health. Magnesium — Health Professional Fact Sheet. 2013. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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All True Health materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.
