Preventing Common Exercise Injuries

By Rachel Zachar, Contributing Writer on Monday, October 20, 2014

While it may not be possible to prevent every type of injury, there are definitely things you can do to strengthen and protect your body. Check out these tips for preventing injury through exercises, supplements and even foods.

In today's busy, always-moving world, fitting regular exercise into your lifestyle can be difficult, but it's something that is essential in maintaining excellent health. One thing that can really throw your workouts off-kilter is when you are struggling with an injury caused by improper form, insufficient stretching or some other factor that could have made the problem preventable. While not all injuries can be avoided, there are steps you can take to strengthen and nourish your body in order to combat injury. Here are some ways to discourage common workout injuries from sidelining you. 

 

Pulled Muscles

A pulled muscle, or one that is strained, can cause so much pain that you'd rather just nix your workout all together. Muscle strains often occur because of overexertion, failing to properly warm up before diving into an intense exercise, improper form or bad flexibility. Any time you land a move awkwardly or slack in form when lifting, for example, it can cause a muscle strain. Effectively stretching and warming up your muscles before working out helps your body to become acclimated instead of heading straight into an exercise with stiff, inflexible muscles. It's also critical to take notice of your body's limits so you don't push any boundaries that may cause injury. If you're new to working out, it's pretty much a given that you won't be able to perform every workout with efficiency, proper form and perfection right off the bat, so you shouldn't expect to be the exception. It's best to ease yourself into a new workout routine, starting slowly and gradually making your way to full intensity in order to stop yourself from getting hurt and setting you back even further.

 

Sprained Ankles

Often occurring in exercises and sports requiring fast footwork, like basketball and soccer for example, sprained ankles can be extremely painful and sometimes have lengthy recovery periods. Sprained ankles happen when your ankle twists or rolls in an unnatural position, typically outward and inward, and the ligaments in your ankle joint tear. You can also sprain your ankle from jumping and landing awkwardly or quickly, abruptly altering the direction in which you are running and therefore causing your ankle to twist. One effective way of preventing ankle sprains is by practicing balance exercises and stability training, which can help you to be conscious of safe, proper foot and ankle movement in sports and exercises. In addition, wearing ankle braces or taping the ankles can provide stability and protection against sprains. It's not a good idea to tackle a new sport or exercise at maximum intensity without first preparing and conditioning, as performing new body and muscle movements for the first time can cause problems.

 

Runner's Knee

That pain you feel under your kneecap after running? It's likely runner's knee. This injury happens when you overuse or fatigue your quad muscles and end up misaligning your kneecap, according to Dr. Alvin Loosli, a former physician for the U.S. Olympic swim team. When your quads are not strong, this can cause you to place too much pressure on your kneecap, contributing to causing pain and irritation. Several studies demonstrate that those who have weak quads and hamstrings, stiff knees and flat feet are more susceptible to developing runner's knee. Ways to prevent runner's knee include strengthening your quads and knees through exercises like biking and squats, both of which can help keep your muscles flexible and discourage kneecap misalignment and irritation.

 

Back Injury

Pain in your lower back is a common, widespread ailment that can occur for a variety of reasons. Often, bad posture, shoulder-hunching and curving your spine are things that can spur back pain. During yoga or pilates exercises, for example, it's crucial to maintain a straight spine, steering clear of curving your neck or back. Core-strengthening exercises can also help prevent lower back injury. When you're doing a plank, make sure your belly is not protruding and concentrate on pulling it toward the ceiling--flat, straight and not arched. In addition, an exercise like a sit-up can also provide strengthening support for your core muscles and prevent your back from overextending, causing pain.

 

Foods and Supplement to Help Reduce Symptoms of Injury

While there are definitely strengthening and conditioning exercises that can contribute to injury prevention, foods and supplements can also play a part in reducing symptoms of injury. Supplements with anti-inflammatory properties can aid with reducing pain caused by inflammation. Specific types of vitamins that fight inflammation and can be beneficial are vitamins A, B6,C and D, along with a formula named Zyflamend. According to Russell H. Greenfield, M.D., the supplement Zyflamend is effective at improving back pain and inflamed muscles. It contains a blend of anti-inflammatory and antioxidant herbs and phytonutrients that contribute to a healthy inflammatory response; because it can cause blood thinning, it's not recommended that you take Zyflamend if you are already on blood thinners. Vegetables and fruits like sweet potatoes, cherries, raisins, kale and walnuts can all contribute to reducing inflammation associated with sore muscles, and many of them can provide defense against free radical damage with their antioxidant effects. 

 

If you follow these steps and still end up incurring an injury, there are specific ways you should go about the recovery process. For most of the injuries listed in this article, the RICE technique can be used: rest, ice, compression and elevate. With most injuries, it's recommended to cut some slack on using that specific muscle or body part. For example, sprained ankles will typically get worse if you continue to run on and exert them. It's best to rest the injured ankle, ice it, compress it with a bandage and keep it elevated to reduce swelling. In other words, if you try to just “shake off” an injury, it's likely that you'll exacerbate it and make recovery even longer and more painful. However, you don't want to completely stop using the muscle. Easy, gentle stretching can help keep the injured body part or muscle from becoming too weak. Remember that if you do get injured, it's advisable to first visit your doctor to rule out any severe damage before using the RICE method and self-treating.

 

Check out eVitamins for a variety of healthy living products, and come back tomorrow for more health tips!

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10 Tips for Staying Safe, Healthy, Active This Fall

By Rachel Zachar, Contributing Writer on Friday, October 17, 2014

Fall is a great time to enjoy seasonal activities and foods that can benefit your health and fitness. Check out these ways to stay safe and healthy this autumn.

As we head deeper into the fall season, it's easy to give up on staying active since the warmth and encouraging sunshine of summer has dissipated. Your typically health-conscious attitude may start to wane as the chilled air discourages you from making your way to the store to stock up on healthy foods. You might be prepared to hole up for the winter already, hunkering down into your comfy house with little exercise and only eating foods that are fast, easy and often unhealthy. However, the fall is a prime time for fitting in some essential blood-pumping exercise and other activities to gain some momentum and propel your way through the frigid winter months; it's also a great time to explore the many ways you can enjoy healthy, seasonal foods. Here are some tips for staying safe, healthy and active this autumn.

 

1. Prepare for the weather.

When it comes to partaking in outdoor activities and exercise in the cool autumn air, it's important to properly dress yourself, taking into account any of the elements you may encounter. Dressing in layers is an easy way to protect your body from becoming too chilled, and it's easy to remove an item of clothing if you work up a sweat. Depending on the temperature outside, when you're dressed too lightly and exercising outside for a significant period of time, you could be susceptible to hypothermia—something that will definitely put a damper on your outdoor activities. 

 

2. Stay safe outdoors.

Keep in mind that with the fall comes fewer hours of daylight, which can bring with it a need for more safety concerns. For example, if you decide to head out for a run as the sun begins to set, make sure you bring along your cell phone, wear light-reflective athletic gear so you will be seen by drivers, and also maintain awareness of your surroundings and route. If you're not extremely familiar with your route, it can be easy to become disoriented and possibly lose your bearings with the lack of sunlight.

 

3. Enjoy the fall colors by hiking.

The fall is a great time to take a walk or hike and revel in the fleeting beauty of the vibrantly-hued trees and foliage. Briskly walking in the fall air can be great for clearing your mind and helping you enjoy life a moment at a time while also getting your heart pumping and your body moving. Try walking or hiking on a scenic trail, and even add to the experience by meditating as you walk, focusing on the chirping of birds or the trickling of a stream to help relax your mind and get you in tune with nature.

 

4. Go to an apple orchard and pick your own apples.

Fall is a prime time for many delightful foods, like apples. The next time you head to your favorite apple orchard, try picking your own apples instead of buying an already-prepared box of them. Picking your own apples can be a particularly exciting activity for you to enjoy with your kids, as it's a great way to encourage physical activity outdoors. In addition, apples are rich with nutrients like vitamin C, fiber, B vitamins and phytonutrients. Apple picking with your family can be a great way to demonstrate a health-conscious attitude, showing your kids that it can be fun to pick their own foods and eat healthily.

 

5. Make a trip to your farmer's market.

While the crowd from the summer may have weakened, the fall is an excellent time to stock up on some of the produce that is now at its freshest. Some great fall superfoods include winter squash, pumpkin, sweet potatoes and pomegranate—each of which supply a variety of essential vitamins and minerals for boosting your health. Squash is rich with beta-carotene and vitamin A, and pumpkin provides a great dose of fiber and potassium. 

 

6. Stay active indoors when the weather's not great.

If you're located in a climate where the weather is often unpredictable, the fall can bring weather colder than normal, even stirring snowfall. In cases where it's not realistic for you to exercise outdoors, try to fit in some indoor workouts. Pick up some exercise DVDs, pop them into your video player and get moving. Don't let dreary weather days deter you from getting active!

 

7. Rake leaves.

While it may seem like a chore to some, raking leaves can be a workout and a way to get your whole family involved. The act of raking and bagging leaves utilizes the muscles in your upper body and can help tone your arms and shoulders. Raking and bagging leaves for one hour can burn up to 292 calories, according to Men's Fitness. Kids can get involved with raking, too, and even turn it into a fun activity where the reward is to jump into a massive pile of leaves—and then start raking all over again. After an afternoon of raking, try treating the family to some locally-brewed apple cider and donuts for a seasonal refreshment.

 

8. Walk through a corn maze.

Corn mazes are often popular in the fall, as a way to enjoy the outdoors while fitting in some calorie-burning exercise. Walking through a corn maze helps keep your brain active, and getting lost might be the best part! The longer it takes to make your way through, the more calories you burn, the more toned your body can get and the better you can feel from being on your feet.

 

9. Pick pumpkins.

Picking your own pumpkins for either a source of nutrition, carving or decorative purposes is a great way to get into the fall spirit. As you meander through a patch carrying a decently-sized pumpkin for about an hour, you can blast away up to 280 calories. 

 

10. Keep your body protected with vitamins and nutrients.

Cold and flu season starts in the fall, so it's a perfect time to boost your immune system with vitamins and other essential nutrients. If you're not already taking one, a multivitamin is a great way to ensure well-rounded health support. Receiving enough vitamin D is particularly important at this time, as your levels may naturally deplete from lack of sun exposure. 

 

We hope you enjoy these suggestions for staying healthy and fit this fall. Have a great weekend, and check back next week for more healthy living tips!

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10 Important Facts About Breast Cancer

By Petra Trudell, Managing Editor on Thursday, October 16, 2014

October is Breast Cancer Awareness Month and we've got the the 10 stats, updates and figures you need to know.

While the month of October may be Breast Cancer Awareness Month, making your breast health a priority should be a year-round effort -- for both men and women. 

These 10 pieces of information provided by the National Breast Cancer Foundation and Susan G. Komen can help you better understand the state of breast cancer both in the United States and worldwide and what you can do to look after yourself:

1. U.S. Prevalence: Each year, 220,000 American women will be diagnosed with breast cancer. That means one in every eight women will be diagnosed with breast cancer in her lifetime. Although not nearly as common, approximately 2,150 American men will be diagnosed with breast cancer each year.

2. U.S. Fatalities: Each year in the United States, an estimated 40,000 women and 410 men will lose their battle with breast cancer and die from the disease. This makes breast cancer the second leading causing of death for women, but fatalities are actually more common among men diagnosed with breast cancer because the cancer is usually detected in the late stages.

3. Worldwide Impact: Breast cancer is the most frequently diagnosed form a cancer for women around the world, impacting countries at all economic levels.

4. Female Symptoms: Women with breast cancer may feel a lump in the breast or armpit or observe changes in the look and feel of their breasts or nipples, including changes in color. Discharge from the nipple may also be present.

5. Male Symptoms: Men with breast cancer will feel a lump in the tissue, just like women do, with a hard mass typically present under the nipple and areola.

6. Female Risk Factors: Females with a family history of breast cancer, mutations in their BRCA1 or BRCA2 genes or dense breast tissue have a higher risk of developing breast cancer. Women who got their first period before age 12, had children late in life or didn't have children at all also have a greater risk.

7. Male Risk Factors: Men with a history of breast cancer in their family (male or female), men with excess estrogen and men who have been exposed to large amounts of radiation have a higher risk of developing breast cancer in their lifetime.

8. Screening: There have been recent changes to screening recommendations. In addition to monthly self exams, women age 50 and older should have a mammogram every two years unless they have risk factors that warrant earlier and/or more frequent testing.

9. Clinical Trials: Joining a clinical trial not only helps make new treatments available for future patients, but can allow you to try the most promising new treatments for breast cancer. It's important to note placebos aren't used in these trials, so you don't have to worry about not getting treated if you participate -- you'll just be taking medication already widely available.

10. Positive Changes: Both breast cancer diagnoses in women age 50 and older as well as breast cancer deaths in all ages have been on the decline since the 1990s. Researchers believe greater awareness, screenings, genetic testing and a reduction in hormone replacement therapy have all contributed to the decline in breast cancer diagnoses and deaths.

Knowledge is power. Spread the world and keep your breast health a priority. Stay well!

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The Many Health Perks of Pumpkins

By Rachel Zachar, Contributing Writer on Wednesday, October 01, 2014

In the fall, pumpkins are typically associated with carving and regarded as decorative, festive items. However, they also contain a high nutrient content that can boost your health and wellness.

As we head into October and the colors of autumn grow in vibrancy, we start seeing the re-emergence of pumpkins. They're everywhere in the fall, whether it's your local pumpkin patch or carved into a jack-o-lantern and perched on your front porch. However, the nutritional aspect of pumpkins is often passed over in favor of their decorative side. While their appearance is a vivid representation of the fall season, the season's signature squash also holds important nutrients and can provide positive effects for boosting your health and overall wellbeing. Let's take a look at some ways you can enjoy the benefits of pumpkins.

 

Pumpkin Seeds

Pumpkin seeds are often underrated in terms of how great they are for your health. With a hefty dose ofmagnesium, eating the seeds of pumpkins can provide positive effects for maintaining healthy blood pressure and preventing heart attacks, stroke and sudden cardiac arrest. Additionally, pumpkin seeds contain zinc to aid with strengthening your immune system and supporting your prostate health, among other areas of your health. Promoting more effective insulin regulation and more restful sleep are two other positive aspects of consuming pumpkin seeds, due to their antioxidants and tryptophan content—an amino acid that contributes to the production of serotonin and melatonin, which are necessary in improving your mood and sleep patterns.

 

If you're looking for a delicious way to enjoy the benefits of pumpkin seeds, try extracting them from a fresh pumpkin, washing them off and then eating them raw, shells and all. Seeds can also be roasted and lightly salted for a crunchy, tasty treat.

 

Mashed Pumpkin

The actual pumpkin “body” is rich with vitamins and nutrients. Mashed pumpkin contains a significant amount of carotenoids, which are free-radical-neutralizing, fat-soluble nutrients that may be able to provide protection against cancer cells and even prevent wrinkles, according to an article from Health Magazine. Another great reason to enjoy pumpkin is because of its high level of potassium, a contributor to maintaining excellent muscle function and balancing electrolytes after workouts. Fiber and the antioxidants vitamin C and beta-carotene are also found in pumpkin. Necessary for healthy digestion and the removal of waste from your body, fiber-rich foods can also play a role in helping you to lose weight by keeping you feeling full and satisfied after eating. Vitamin C and beta-carotene protect your body from free radical damage and oxidative stress, and they may also lower your risk of developing cancer and heart disease, says the University of Maryland Medical Center. 

 

One yummy way to receive the benefits of pumpkin is by making pumpkin bread with some essential vitamin A and a double dose of antioxidant protection when you add at least 60% cocoa chocolate chips. At only 152 calories per serving, this recipe from Health magazine is a good one to try.

 

2 cups sugar

2 cups canned pumpkins

½ cup canola oil

½ cup fat-free vanilla pudding

4 large egg whites

3 cups all-purpose flour

2 teaspoons ground cinnamon

1 ¼ teaspoons salt

1 teaspoon baking soda

1 cup semisweet chocolate chips

cooking spray

 

First, preheat your oven to 350 degrees Fahrenheit. Then combine the first five ingredients on the list in a large bowl, stirring well with a whisk. Then lightly add flour to measuring cups and level it out with a knife. Combine the flour, cinnamon, salt and baking soda in a medium-size bowl, stirring well. Next add the flour mixture to the pumpkin mixture, stirring until moist. Then add the chocolate chips. Spoon batter into 2 (8 x 4-inch) loaf pans sprayed with cooking spray. Bake for 1 hour and 15 minutes at 350 degrees, and then cool for 10 minutes in pans on a wire rack; then remove from pans and cool completely on wire rack. 

 

Pumpkin Seed Oil

When pumpkin seeds are pressed, the oil extracted from them can be used to boost your health, too. Pumpkin seed oil can be used as a light and omega-3-rich salad dressing or even used to garnish vegetables like asparagus or sweet potatoes. In addition, this oil can also be taken in pill or capsule form, which can aid with maintaining healthy cholesterol levels, strengthening prostate health and function and fighting inflammation. One unexpected method of using pumpkin seed oil that may likely grow in popularity—due to the success of other similar vegetable and fruit-derived oils—is to apply it to your skin. With an abundance of vitamin E, zinc, polyunsaturated fats and antioxidants, pumpkin seed oil can revitalize your skin by imparting ample hydration and acne-fighting support; it can also help even out skin tone and leave your skin looking fresh, soft and youthful.

 

Before the autumn season ends, make sure you do more than simply admire the pumpkin's colorful appearance: take the time to enjoy its health and nutritional perks as well. 

 

Have a great day, and check back tomorrow at eVitamins for more healthy living tips!

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My Favorite Workout: Barre

By Petra Trudell, Managing Editor on Tuesday, November 04, 2014

If you're looking for challenging workout to tone and lengthen the muscles for a strong, lean physique, consider stepping up to the barre.

We're pleased to bring you the first installment in a new series on the eVitamins Health News Blog: "My Favorite Workout." Each week, a member of the eVitamins team will share their go-to type of exercise along with their diet and supplement routine for some health and fitness inspiration. Keep checking back and you may just find your new favorite workout.

I'm kicking this off to tell you about my favorite form of exercise -- barre.

1. Name
Petra Trudell

2. Age
27

3. What is your role at eVitamins?
I'm the Social Media Manager and Managing Editor of the eVitamins Health News Blog. I've been at eVitamins since February 2012.

4. What is your favorite form of exercise?
I've tried lots of different workouts, but the one that makes me look and feel the best is barre. A barre workout typically combines elements of Pilates, ballet and weight training and takes about an hour.

5. How long have you been practicing this form of exercise? How did you get into it?
I studied ballet for more than a decade, beginning when I was five years old. I had to give it up when I went to college and spent a long time after that trying to find a workout that would keep me toned and strong but not bulky. I'm only 5'2" tall, so lean is important to me. I first tried a barre class in 2011 and was instantly hooked.

6. What do you like best about this workout?
Barre targets not just the larger muscles of the body, but all the small ones as well that support proper posture and joint mobility. The first time I tried it, I couldn't believe how sore I was and in places I hadn't felt since I gave up ballet. I also like that this workout incorporates some serious abdominal work as well as weight training, which isn't just great for gaining definition and strength, but also for bone health. It's very low impact, but emphasizes small, controlled movements with several repetitions for a good burn. Lastly, I like that I can do this workout at home now that I've gotten the method down -- all I need is a countertop and light hand weights.

7. How often do you train?
I like to practice barre two to three times a week as a way to balance out my more cardio intensive and boot camp-style workouts. I find the combination has made me given me a strong and healthy body and brought back some flexibility.

8. Explain your diet and how it helps you work toward your fitness goals and maintain your results.
Overall, I'm a huge believer in the 80/20 method -- I eat fresh, whole foods 80 percent of the time and allow myself to have more indulgent options 20 percent of the time. But I'm still smart about what I choose, going for organic, preservative-free foods as much as possible and sticking to proper portion sizes. I'm a big fan of measuring. I try to eat three meals and two snacks per day, making sure my pre-workout meal has the right blend of protein, fats and carbohydrates to fuel my workout. The toughest thing for me to stick to has always been drinking enough water, but adding some fresh lemon juice or choosing sparkling water has helped.

9. What supplements do you use on a regular basis?
I've taken a multivitamin and calcium supplement for as long as I can remember and notice I look and feel better when I take them. Working at eVitamins and learning more about nutrition has helped me find the right products for my body. Here's my supplement routine:

• Multivitamin: Garden of Life KIND Organics Women's Once Daily Multivitamin, taken in the morning
• Calcium: Now Foods Calcium and Magnesium Softgels, taken before bed (supports digestive regularity and helps me sleep)
• Anti-inflammatory: New Chapter Zyflamend Whole Body, taken in the afternoon (for those aching dancer joints)
• Probiotic: Garden of Life RAW Probiotic for Women, taken in the morning 
• Fish Oil: Garden of Life Oceans 3 Beyond Omega-3, taken in the morning
• Beauty: Heaven Sent Naturals Purvana Hair, Skin & Nails, taken in the afternoon
• Protein: Garden of Life RAW Protein, Cacao flavor, taken before a workout
• Green Foods Blend: Garden of Life Perfect Food RAW Organic, Cacao flavor, blended into a smoothie in the morning

10. Any tips for success for someone interested in trying this workout?
First and foremost, you don't need dance experience to try barre and you don't need to rock ballet gear in class. I usually have a protein shake or bar before the workout because I don't like anything too heavy in my stomach when I exercise. Keeping your abdominal muscles contracted the entire time and maintaining proper posture will help you get the most out of the moves. Make sure to drink plenty of water throughout the workout and after as well.

Check back next week for another installment of this series and learn how another member of the eVitamins team practices what we preach. Stay well!

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5 Ways to Maintain the Health of Your Ears

By Rachel Zachar, Contributing Writer on Monday, October 13, 2014

Having healthy ears is a critical part in maintaining great overall health. Make sure you know the best ways to take care of your ears with these five tips.

With so many different aspects of your health to maintain and properly take care of, you may often overlook your ears. As the provider of your hearing, your ears play an essential role in your overall wellbeing, so it's critical to ensure they receive great care and attention. Cleaning your ears properly, protecting your hearing and promoting great ear health with supplements are several things that can impact the overall condition of your ears and their hearing abilities. Read on to learn more about how to keep your ears in great shape.

 

1. Know how to properly clean them.

If you're like many people, when you first catch a glimpse of wax peaking out of your ears, you get immediately grossed out and scramble for the Q-tips to clean it out. This is a bad idea for multiple reasons. First, Q-tips can be highly damaging to your ear canal and eardrum, puncturing, scraping or causing them to bleed. In addition, what you think is helping to clean your ears may be making the situation worse, potentially pushing the wax farther back into your ears and causing an impaction and even temporary hearing impairment. Earwax serves a very specific purpose of self-cleaning, lubricating and protecting your inner ears from potentially harmful bacteria and foreign substances that may make their way into your ear canals. If you notice wax making its way out of your ear, use a warm washcloth to gently remove the wax; if you have a severe build-up of wax and feel like your ears are clogged, make a trip to your doctor to have them safely remove the wax. One of the most common methods of doctor's office wax removal is typically through an ear lavage, where your ears are flushed with warm water or saline until the wax falls out. 

 

2. Protect your hearing.

Your hearing is one of your most important senses that can be easily damaged by outside influences, like loud noises. Hearing is often one of senses that fades the quickest as you age, so it's crucial to do what you can now to maintain excellent hearing in order to prevent it from failing you later on. One of the most basic yet not-often-adhered-to ways of protecting your hearing is by simply turning down the volume and not blowing out your ears with loud, intense sounds. When listening to music, keep the volume at a comfortable level; this means if someone can hear the music you're listening to through your ear buds, the volume is too loud. When you're in any situation where there's going to be intense sounds, use proper ear protection, like earplugs when at a concert or other ear-protecting gear when you're using power tools. 

 

3. Try supplements to prevent hearing loss. 

Certain supplements may provide protection and support for the longevity and condition of your hearing. Two studies from the University of Florida suggest that the combination of supplemental beta carotene, vitamins C andE and magnesium may provide positive effects in preventing temporary and permanent hearing loss. The study was conducted on test animals that were given the mixture of supplements before being exposed to 110-decibel noise for a period of four hours. The animals' hearing was later measured by sound-evoked neural activity, and it demonstrated that the supplemental treatment successfully prevented temporary noise-induced hearing loss. In addition, the second study illustrated the prevention of permanent, single-noise-induced hearing loss with the same mixture of supplements. The antioxidant vitamins in this supplement mixture, beta carotene and vitamins C and E, may be able to reduce the prevalence of hearing-damaging free radicals that can puncture the membranes of healthy ear cells, which can contribute to hearing loss; Magnesium contributes to healthy blood flow and may help speed up healing. In addition to the supplements in these studies, there are other vitamins, minerals andantioxidants that may be able to provide support in defending you from hearing loss. 

 

4. Have regular ear checkups.

The next time you visit your doctor, make sure you make it a point to have your ears checked out, especially if you are experiencing problems with your hearing, at which point you may be referred to an audiologist. However, it is also important for your doctor to examine the physical appearance of your ears, checking for any lumps, scaly patches or other signs of potentially serious health conditions. Signs of skin cancer can often hide on your ears, where they may be hidden by your hair or simply unnoticed, as many people typically don't thoroughly examine their ears on a regular basis. Your doctor can also help safely remove any wax blockage, treat infections and help with any other ear-related issues you may have. 

 

5. Know the signs of infection.

Ear infections often occur in children more frequently than adults, so it is critical for you to be aware if your children are experiencing signs of infections. During an ear infection, the middle ear becomes inflamed and fluid often builds up due to the presence of bacteria or a virus, causing pain and irritation. Symptoms of ear infections in kids may manifest through a fever, headache, drainage of fluid in the ear, difficulty in responding to sounds and tugging at their ears, according to the Mayo Clinic. Ear infections in adults often show themselves through ear pain, ear drainage and even a temporary loss of hearing. In a couple of days, symptoms of ear infections typically get better on their own, but sometimes infections may require treatment, like antibiotics or ear drops. In the case of severe, untreated ear infections, permanent hearing loss may occur and even a tearing of the eardrum or spread of infection to other areas of the body. If you or your child are experiencing signs of ear infection, it's best to visit your doctor to get checked out.

 

Maintaining the health of your ears is critical in having excellent overall health. Make sure you know the proper ways to care for your ears through cleaning, taking hearing-supporting supplements and protecting your hearing from outside factors like loud noises. If you exhibit signs of ear infection, hearing loss or notice a change in appearance or superficial marks, talk to your doctor.

 

Check out eVitamins today for a variety of supplements to encourage healthy ears and hearing, and come back tomorrow for more healthy living tips!

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Staying Fit During that Time of the Month

By Petra Trudell, Managing Editor on Thursday, October 09, 2014

During your period, working out may be the last thing you want to do. But abandoning your routine for a week or more does more harm than good. Keep reading for tips to stay on track.

Your menstrual cycle can bring with it a slew of uncomfortable symptoms throughout the month such as bloating, fatigue and cramps that can make you want to do nothing but curl up in a ball and sleep through it.

But abandoning your regular exercise schedule for a week or more can lead to loss of muscle mass and strength and the gaining of fat. Weight gain is common during a your peiod not only from fluid retention but also from the consumption of excess calories -- those cravings you can't seem to ignore. So how do you keep active without suffering further?

What to Do
Planning your diet and exercise carefully will help you stay on track without making your symptoms worse.

First, let's talk about diet. The best foods to eat during your period are whole, all-natural foods. Try to consume a diet high in protein and fiber to help you stay regular, keep your energy up and fuel your daily activities and exercise. These foods will also keep your blood sugar stable. When your blood sugar drops dramatically, you're more likely to give into those annoying cravings for less healthy foods. Choose foods that also contain iron such as beans, broccoli and lean beef. Lastly, eat every couple of hours -- a small, sensible and balanced meal -- to continue feeling your best.

When it comes to beverages, make sure to drink plenty of water. This can help remedy bloat. You can also enjoy your daily coffee -- caffeine is a known analgesic, or painkiller, which can help reduce your discomfort. Just lay off all the sugar and dairy mixed in, which we'll get to in a minute.

As for your exercise routine, choose low-impact cardio that will still get your heart rate up and burn calories without jerking you around too much or, if you're a runner, just shorten your distance. Stretching and yoga can help you relieve some cramping and even flush out excess fluid. Take it easy on your stomach by going for elongated ab exercises like the plank, push-ups or bridges.

Adding a supplement to your routine can reduce symptoms further. The best supplements for PMS and period discomfort are dong quai, black cohosh, evening primrose oil and the appropriately named cramp bark (Viburnum opulus). They'll help you feel normal again.

What to Avoid
Now that you know what to do, here are some things to cut out of your diet and exercise plan.

There are some foods you should avoid that can further exacerbate your PMS symptoms. Reduce your intake of sodium and sugar-rich foods as well as dairy and cut out alcohol and carbonated beverages -- these can only make you bloat more and also cause spikes and crashes in your blood sugar.

The most important thing to remember about exercising is to know your limits and be good to your body. During your period, and the days leading up to it, you'll probably feel more tired than normal. Don't push yourself too hard and risk injury from improper form. If you don't hit your best time, number of reps or distance, that's OK -- the point is to keep moving.

As for yoga, skip the inversions, which can actually increase your flow. Lastly, when it comes to working out your abdomen, what probably feels like the most tender part of your body at this time, avoid lots of crunching and contracting the abdomen, going for those planks we mentioned before.

You can find the supplements mentioned in this post at eVitamins. Check back tomorrow for all the latest health information. Stay well.

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