Physical activity reduces appetite in women

If you want to eat less, take action. Unlike what many believe, a new study has found that after exercising, women did not open up more appetite than after having been at rest. Here we tell you more details about this finding, which may be a new reason for you to start your physical activity routine and do not abandon it.

Every time Fabiola arrives from the gym, she opens the refrigerator and takes a portion of the richest she finds to eat while she rests in front of the television. The justification? You have spent a lot of energy and calories with exercise and you need to replenish your strength.

For her, and all the Fabiola that surely will do the same, here is a new study according to which this affirmation is not more than an excuse to eat something that seems to them. Well, apparently, the exercise did not open the appetite to a group of women after exercising. They even ate less than when they were at rest.

This is a small research that was published online in the October issue of the journal M edicine & Science in Sports & Exercise , according to which just 45 minutes of brisk walking would be enough to reduce the brain’s response to food. day, regardless of the person’s weight.

To arrive at these data, scientists from the University of Brigham Young, in the United States, measured the brain activity of 18 healthy women and 17 obese women, while looking at photographs of food (and then pictures of flowers, to serve as “Control” or comparison).

Then, the researchers took the brain measurements twice. The first, an hour after the women walked at a brisk pace on a tape, for 45 minutes. The second, a week later, a morning when women did not exercise.

In both moments, the participants wrote down what they ate and the physical activity they did. The surprise was that the women not only showed much less interest in the food after the exercise, but also did not eat more that day to “compensate” for the calories they had burned.

While it is still necessary to have more data to determine how long the reduction in motivation for food lasts after an exercise session, especially if people participate in long-term exercise regimens, these findings provide new information about how the Exercise could affect the way people respond to food cues.

Now you know. If doing exercises was the excuse to eat more, start looking for another. Well, maintaining a routine of physical activities not only helps to fight excess weight and keep you in shape, but it could also help you reduce the amount of food you eat.

And not only that, it also helps you maintain good health: it is good for the heart, diabetes, cholesterol, and even to reduce stress and improve mood. Are you still looking for more excuses or are you already thinking about putting into practice a new diet and exercise routine?

Should you be tested for diabetes?

The answer is a resounding yes, especially if you are over 45 years of age, you are overweight, your diet is not very balanced, you exercise a little, you are Hispanic or you have hypertension and / or your triglyceride level in the blood is high.Knowledge is power and it is also the first step to begin to prevent or control a condition that can seriously affect your health and your life.

According to recent data provided by the World Health Organization, around 347 million people in the world suffer from diabetes and according to projections, it will become the seventh cause of death worldwide. The incidence of type 2 diabetes (also known as non-insulin dependent diabetes) and responsible for 90 percent of diabetes cases has alarmed worldwide, in large part due to the increase in obesity levels, the lack of physical exercise and a diet rich in processed foods and “junk” type. But even more alarming is that millions of people affected by diabetes do not know about it, and therefore do nothing to prevent or control it in time. It can usually be years before they even start to show upthe symptoms of diabetes , which can include: high thirst, continuous hunger, urinating frequently and losing weight, among others.

Not knowing if your blood glucose levels are within a healthy range or not is a mistake that you simply should not make and I explain why. Type 2 diabetes  is a chronic and serious condition that occurs when the body either does not produce enough insulin (which is the hormone that regulates glucose levels or blood sugar), or the cells of the body do not respond adequately to it ( is what is known as insulin resistance ). As a result, blood glucose levels rise and if not controlled, put the person at risk for heart disease, stroke, damage to nerve endings, kidneys and / or can irreversibly affect vision, among other complications.

Who should get tested for diabetes?

The test of type 2 diabetes is often performed as a routine test during medical check-ups, both for children  and adults, and even for young adults, especially if they have obesity and a genetic history of diabetes. Pregnant women should also have tests to check glucose (sugar) in their blood during pregnancy to diagnose gestational diabetes  that develops just during pregnancy.

You should definitely consider getting tested for type 2 diabetes if you have one or more of the following risk factors:

  • You are 45 or older (if you are under 45, but you are overweight or obese, it is recommended that you also do the test)
  • You are overweight or obese (the danger increases even more if fat accumulates in the abdomen area)
  • You do not do or do little physical activity
  • You have close relatives with diabetes (parents or siblings)
  • You belong to one of the following ethnic groups: you are Latino, African American, American of Asian or Pacific Islander origin, Alaska Native or you are a member of the Native American population
  • You have high blood pressure or hypertension (that is 140/90 mm Hg or more)
  • Your “good” or high-density / HDL cholesterol levels are low (below 35 mg / d) or your triglycerides  are above 250 mg / dL
  • You have a history of some type of cardiovascular disease
  • You have had at least one baby weighing more than 9 pounds (or 2.9 kilograms) at birth
  • You suffer from polycystic ovarian syndrome
  • You have had gestational diabetes
  • You have prediabetes  (your blood sugar levels are high, but not enough to be considered diabetes yet)
  • You have acanthosis nigricans , a condition of the skin that produces dark and thick spots around the neck and armpits and that is associated with insulin resistance

Do you have some of the risk factors? Then you should make an appointment with your doctor or health professional as soon as possible so he can do the necessary tests.

What are the tests that detect diabetes or prediabetes?

There are three types of blood tests that are used to diagnose diabetes or your anteroom, prediabetes:

1. The fasting plasma glucose test (or FPG): this test measures the level of glucose (sugar) in the person’s blood while fasting (without eating for at least eight hours before the test) and It is the most commonly used to diagnose type 2 diabetes.

2. The oral glucose tolerance test (OGTT): measures the level of blood glucose, first when the person is fasting, and then two hours after the person drinks a drink containing glucose (sugar) . It is the test that is used to detect gestational diabetes during pregnancy.

3. The A1C test : measures the average glucose levels during the last 2 to 3 months and takes control of the amount of glycosylated hemoglobin (or HbA1c) in the blood.

Ideally, you should do one of the tests as soon as possible to get rid of doubts if you are in one of these groups and / or if you have symptoms. Changes in diet, increasing physical activity and above all, losing weight (if you are overweight) can help prevent or delay the development of type 2 diabetes . Even if it has already been developed, they can help you control it and reduce its complications to a minimum. But the first step you must give yourself is to go to your doctor to help you discard it or detect it. Do not leave it for later!

The gastric balloon, a new device to lose weight

Perhaps you have heard about medicines to reduce appetite, gastric band and bariatric surgery or bypass surgery that disrupts the continuity of the digestive tract and interrupts the absorption of nutrients that are consumed in order to lose weight. Now to this arsenal, a new device is attached, the gastric balloon . Here we describe what it is about.

If you have a body mass index (BMI) of 30 to 40, that is, you are in the obesity group, and you have tried diets, exercise and nothing has worked for you, you may be interested to know that besides the gastric band and the more radical bariatric surgery (or bypass surgery), now the Food and Drug Administration (known as the FDA ) has approved a new device called ReShape dual ballon system that is like a gastric balloon to help to lose weight .

According to the information in the press release, it is not known exactly how it works, but it is believed that it causes a feeling of fullness (of being full) when it is introduced through the mouth through an endoscope (a very thin tube). to the stomach and filled with saline. Of course, it is not left indefinitely, it is a temporary balloon that must be removed after 6 months. The procedure to put and remove it does not require hospitalization. It takes less than 30 minutes.

How much weight could you lose? In the study they did, they included 326 patients with a control group. Those who had the gastric balloon for 6 months lost an average of 14.3 pounds or 6.49 kilos compared to those in the control group, who lost 7.2 pounds or 3.3 kilos at that time.

If you are considering talking to a doctor who applies the device, you should know that there are some risks during the placement. Among them: nausea, muscle pain, headache and, rarely severe allergic reactions, heart attacks, infection, tearing of the esophagus (the tube that connects the mouth to the stomach) or breathing problems.

Interestingly, this device has been used in Europe and South America and has only recently been approved in the United States. The FDA was expected to have several studies before approving it due to several complications that occurred with a previous device. It was a balloon in the stomach that emerged in 1980. Complications were that if the balloon was broken it would go to the small intestine causing obstruction or even perforation. For this reason the ReShape dual ballon system has 2 balls instead of one, so if one thing happens to you, the other remains floating and prevents this problem.

On the other hand, the new gastric balloon is not for everyone. Besides that the person must have a BMI (body mass index) of more than 30 to 40, there are some contraindications. Can not be used in people with inflammatory bowel disease (such as Crohn’s disease ) or bowel disease in general, if they have a hernia diaphragmatic or large hiatal hernia, if they have problems with stomach emptying, if they have had surgery previously-intestinal or bariatric, if they have an infection with H. pylori bacteria at that time, if they are pregnant and / or if they take aspirin daily.

Of course, the ideal is to establish eating habits and exercise routine that allow you to lose one to two pounds a week. But, when they do not work and even affect your health, it may be worth talking with your doctor about medications for obesity (which can also have side effects and can not be taken for a lifetime) or other procedures like this one. They are less invasive than a bariatric surgery.

Tips to have a healthy smile

When your partner tells you that smiling you look prettier or more handsome, believe him, it’s true. A healthy smile can beautify you faster than any make-up or plastic surgery. In addition, it is much easier to achieve and is almost free. You just need to take care of your mouth and your teeth every day.

What you should not believe is what advertising tells you … you need to invest in expensive products or complicated treatments to have a healthy smile. Caring for your oral health to have that nice smile does not require you to do anything different from what your mother always advised you. In Life and Health we remind you of some of those tips to take care of your oral hygiene and keep your smile beautifully healthy.

Brush your teeth. Think about everything you do with your mouth: eat, talk, drink your morning coffee, receive fresh breaths, taste your favorite sweet … For each one of those things, there are residues between your teeth that turn into bacteria quickly .

Clean teeth equals healthy teeth. To keep your teeth clean you should brush them with a fluoride toothpaste (toothpaste) after each meal and floss daily. This will help prevent cavities caused by bacteria that accumulate in the yellow plaques that are formed by food waste. Use a soft bristle brush and change it at least every three months.

Take care of your gums If you do not clean your mouth daily, the bacteria can end up causing gum diseases such as gingivitis, or worse, periodontitis. And in the most serious cases it can happen that the bacteria enter the bloodstream (to the blood). The key to healthy gums is to use the silk (thread) daily to remove all the food residue that the brush can not clean. Also, try not to use very strong toothbrushes that hurt them.

Fresh breath Bad breath can sometimes be due to poor digestion, but it can also be due to the bacteria in your mouth. Brushing your teeth and using dental floss help, but also try brushing your tongue. Yes! The tongue can also accumulate bacteria that cause a bad smell. You can also finish your oral hygiene ritual with a mouthwash.

Be careful with the sweets. Do you remember that mom said that sweets cause cavities (stings)? Well, he was absolutely right. Although toothpastes with fluoride help protect your teeth, when you eat sweet (or any other carbohydrate) and the bacteria in your mouth come in contact with it, an acid is produced that corrodes your teeth and can cause cavities.

But it’s not about never eating sweets again. The key is that you wash your teeth after eating them, to avoid sticking residue.

Go to the dentist. Although there are things you can do for yourself, it is important that you visit your dentist at least once a year (ideally two) to do a deep cleaning and check the condition of your teeth and gums. He or she can discover things that you do not see so easily.

Did you see how easy it is? Thus, with a little care and will, you can continue to show a healthy smile for many years. Because you know, there’s nothing a beautiful smile can not achieve.

Does niacin help patients with heart problems or not?

The findings of a new study are disappointing: taking niacin (or vitamin B3), far from reducing heart attacks and deaths related to the heart, as had been believed so far, may even cause adverse results. Keep reading about niacin and patients with heart problems.

Apparently, combining niacin with a statin to lower cholesterol does not prevent heart attacks  or strokes . This confirms a recent study, the largest one that has been conducted on niacin and patients with heart disease. The results were presented at the annual meeting of the American College of Cardiology in San Francisco.

In the study, led by Jane Armitage, professor at the University of Oxford, in England, almost 26,000 people took part. Participants who added vitamin B3 or niacin to the Zocor statin did not reduce the risk of heart-related deaths,  non-fatal heart attacks , strokes,  or the need to proceed with angioplasty  or bypass surgery.

And there’s more: according to the study, people who took niacin had more bleeding and infections than those who took a placebo.

For years, niacin has been used for the purpose of increasing the level of “good” cholesterol (HDL) and reducing “bad” cholesterol (LDL)  and triglycerides  in people at risk of developing diseases. heart attacks and strokes . But niacin can cause other side effects, such as redness of the skin. A drug called l aropiprant can reduce this redness in people who take niacin.

The study included patients with narrowing of the arteries. Participants took 2 grams of extended-release niacin and 40 milligrams of laropipran, or corresponding placebos. All participants also took Zocor (simvastatin). The follow-up period lasted almost four years on average, and patients from China, the United Kingdom and the Scandinavian countries were examined.

The result of the study not only did not provide benefits for the cardiac health of the participants, but those who took niacin experienced more or less the same number of episodes related to the heart (13.2%) than those who took a placebo (13.7%) ).

Regarding side effects, they were similar in both groups. But, as reported in the online edition of the February 26 issue of the European Heart Journal , 25% of patients who took niacin with laropiprant dropped out of treatment, compared to 17% of those who took the placebo. This was mainly due to side effects (in addition to redness of the skin, itching, indigestion, diarrhea, diabetes and muscle problems).

Patients who followed the treatment were four times more likely to leave due to skin problems, and twice as high due to gastrointestinal or diabetes-related problems. They also experienced a four times greater risk of muscle pain or weakness than those who took the placebo.

The researchers believe that niacin, not the laropiprant, was the cause of those problems. They partly based their opinion on a previous study (AIM-HIGH), which was discontinued in early 2011, because the researchers did not find that niacin provided benefits to the participants.

Due to the results of these studies, niacin-based treatments may be ruled out to increase HDL cholesterol and reduce cardiovascular problems.

Regardless of this, there is something you can do on your own to reduce the risk of developing heart problems . Control your blood cholesterol levels, maintain a healthy weight, and adopt a healthy lifestyle, consuming a balanced diet based on lean meats, whole grains, poultry, fish and legumes (beans, beans or beans, among others), and rich in fruits and vegetables, as well as non-fat or low-fat dairy products. Limit saturated fats, avoid trans fats, refined sugar and excess salt. And, if you lead a sedentary life, combine diet with regular physical activity (exercise, walk at a rapid pace, run, lift weights, dance, work in your garden …) to keep your body and heart in top condition. And, of course, if your doctor recommends other medications to control your cholesterol or your triglycerides, take them too.

Vitamin D may reduce uterine fibroids

A new study has found that, among the various benefits that vitamin D can provide, it could also help reduce fibroids in the uterus, which are the most common non-cancerous tumors among women of childbearing age.

Along with calcium, vitamin D forms an essential combination to keep bones healthy and strong. And although there are some foods that provide us with vitamin D (such as egg yolk and fatty fish such as salmon), the main source of this vitamin is cheap and accessible (unless you live in very cold climates with prolonged periods of darkness), it is the sun (since we synthesize vitamin D from exposure to it).

The deposit of calcium in the bones prevents bones from weakening and the development of osteoporosis , while vitamin D helps the body absorb and use calcium, which also helps to prevent osteoporosis from developing.

But that is not the only benefit of vitamin D. Several studies have linked vitamin D with other health benefits, such as that it could reduce the risk of contracting some heart diseases and some types of cancer or of developing degeneration of the macula in women , as well as avoiding complications during pregnancy .

Now, in addition, a group of researchers from the National Institute of Environmental Health Sciences in the United States have found that women who have adequate levels of vitamin D are less likely to develop uterine fibroids or uterine fibroids, compared to those with levels low vitamin D in the blood.

To arrive at these results, which were published in the specialized Epidemiology , the researchers considered the data of more than a thousand women who were between 35 and 49 years old, who lived in Washington, between 1996 and 1999.

The specialists took blood samples from the women who participated and noted that those who had an adequate amount of vitamin D also had a 32 percent lower chance of developing uterine fibroids than those who did not have the recommended vitamin D levels.

The researchers also found that women who spent more than an hour a day outdoors had a 40 percent lower risk of developing fibroids.

Remember that uterine fibroids or uterine fibroids are the most common non-cancerous tumors among women of childbearing age, which are made up of muscle cells and other tissues that grow on and around the wall of the uterus.

Although there are no proven measures to prevent the development of uterine fibroids, there are studies that show that athletic women are less likely to develop uterine fibroids, when compared to obese women or those who do not practice physical exercise.

And now, in addition, it is known that being in the sun for a while every day (outside of dangerous times, of course, since excessive sun exposure is the main cause of skin cancer) could help prevent uterine fibroids.

If you have discomfort or doubts, do not wait to consult your doctor. Also, remember that it is important that you perform regular gynecological checks on your reproductive system.

Scale + graph = weight loss

How to maintain the motivation to lose weight

It was previously thought that weighing you daily could cause anxiety. However, now Cornell University puts its finger on the line and performs research whose results suggest the opposite: Seeing your positive results and reflecting them on a graph motivates you! So if you are overweight or want to lose those extra pounds or pounds, give it a try and tell us your results.

We know that it is very important to control our body mass index or BMI , especially if we tend to be overweight. It is not a secret that losing weight – however complicated it may be – is easier than maintaining our ideal weight. Once the goal is reached, what are our alternatives to preserve our figure?

Scoring can make a difference

According to a study conducted by researchers at Cornell University there is a very simple procedure that can help us maintain our ideal weight, or contribute to remove the extra pounds or pounds. What is needed? A personal or bathroom scale , and an Excel file or any other program that allows you to translate the scale data into a graph so you can see them. Apparently visualizing the weight on paper allows you to relate what you eat and what you weigh.

Until very recently, there was the generalized idea among people who take care of our weight for aesthetic and health reasons, that we should weigh once a month or more once a week to have a correct comparison of the variation of our weight. This idea is changing from new research that indicates that keeping a daily record of our weight will facilitate the loss of kilos or pounds that we have more, or else, it will help us maintain our ideal weight once we have reached it.

This study, published in the Journal Obesity , shows statistics that indicate that 40 percent of people who have been under a program or diet, accompanied by physical activity scheduled to lose weight, return to overweight one year after finishing the diet . What can be more discouraging is that 100% of people who manage to lose weight with some type of physical or nutritional regime “rebound to a state of overweight after five years of having completed the program of their choice.”

On the other hand, according to the study, David Levitsky, a professor of Nutrition and Psychology at Cornell University , reported that in the first year, the 162 people who were undergoing some treatment to lose weight and who kept a daily record of their weight, they achieved, and that for the second year, almost all the men and women who continued to keep track of their weight did not show a significant increase in weight.

The psychological aspect in weight loss

Levitsky himself and his colleagues mentioned that there is no way to measure the “psychological motivation” that led people who participated in the study to have positive results in maintaining their ideal weight; But, we know that depression and anxiety can lead to overeating and, with it, overweight.

That is, a person who is disciplined in their diet and daily exercise and as a result of their effort manages to lose weight, is motivated every day to see that “the scale does not take you back to obesity.” Here the factor of advance reflected in a graph, which shows how the goal is getting closer every day, can be a determining factor for the success of the program.

On the other hand, The National Institutes of Health published on its website a study on the people who took control of their weight, with excellent results for the participants. The people who carried out this control lost more weight as they were more disciplined in keeping track of their weight, as well as their diet, as well as those that included the daily consumption of calories and the type and time of exercise and physical activity. performed during the first two and a half years of the program indicated by health professionals.

A relevant issue of this study was that the people involved had access to virtual conversations with other participants and specialists in nutrition and physical activity, so that there was a motivating factor at play. Those who participated more in group activities came to lose more than eight kilos (17.63 pounds) in six months; on the other hand, those less integrated into the activities, including the programmed registration of their weight, lost barely more than one kilo (one pound) in the same period of time.

Apparently we are facing a new “practice” to lose weight, with two very effective new components: one, the recording of our body weight (with its graph) daily, and two, the participation of self-motivation and psychological attention in group; that added, facilitate and potentiate the work of doctors and nutritionists.

Recommendations to lose weight and maintain our ideal weight

It is very necessary that if you have detected that the clothes tighten you or that you feel uncomfortable with your image, look for qualified professional help. There is no better way to achieve your goals. Do not self-medicate or follow fad diets. Here are some simple tips that can help you lose weight

  • Keep a daily record of your weight.
  • Empty the data in a program that generates the progress information in a graph.
  • Get advice from health professionals such as a certified nutritionist , your doctor, a qualified physical activity instructor.
  • Belongs to a community that is under some regime to lose weight, these groups will motivate you to continue with the program of your choice and will facilitate the loss of weight.
  • If possible, get psychological and motivational counseling to make progress in the program of your choice.

So do not give up, if you’re ready to try to lose weight, achieve it and keep it, remember to add keeping a record of your daily weight and carry a graph so you can visualize the descent and motivate you to reach your goal and then to continue celebrating your achievement. Try it Good luck!

Do you have diabetes? The vaccines you need

Vaccines are powerful tools that protect the general population from various infectious diseases, but people with diabetes must pay much more attention to their immunization schedule than others. Their condition places them within risk groups that, without protection, would be more likely to contract those diseases or develop their more serious forms. Do not expose yourself: here we tell you what vaccines you need .

A person with his vaccines up to date, is a much more protected person than another without vaccinating, no matter how healthy he is. The protection offered by vaccines  is particularly important for people within risk groups, who are more vulnerable to contracting diseases, because when the immune system is compromised not only the infection develops more easily, but also the most severe forms of it with more serious consequences. People with heart conditions  or chronic lung conditions, as well as diabetics , are among those risk groups.

If you are diabetic , it is vital that you are aware of the vaccines you need. As I mentioned, your condition alters your body’s defense mechanisms which can make it harder to fight the infection. In turn, infections can decompensate your diabetes, which becomes a vicious circle that forces you to longer treatments and perhaps, in some cases, even to require hospitalization. No wonder the American Diabetes Association recommends that people with diabetes be vaccinated against influenza (flu or flu ) every year, because this disease is much more dangerous for them. It also reports that diabetics have a three times greater chance of dying as a result of influenza (flu or flu).) or pneumonia than the rest of the population. Do you want to take a chance? Surely not.

First, consult your doctor. He or she will tell you exactly which vaccines you need. But for you to have an idea, here we give you a list of the vaccines that all diabetics need and another one that could help you in certain cases.

The vaccines you need:

  • Influenza or flu : need to apply the vaccine once a year. Although the vaccine does not protect you 100%, it makes it much harder for you to get the flu or flu during the six months after it is applied. The vaccine takes about two weeks to start protecting you (it’s the time it takes for the body to make the antibodies). If you have a cold or have another respiratory illness, expect to be healthy again before getting vaccinated. And do not vaccinate yourself if you are allergic to eggs.
  • Pneumonia or pneumonia :(PCV13 or PPSV23). Diabetics definitely need to receive the pneumococcal polysaccharide vaccine (PPSV23) because they are more likely to get pneumonia and die from the disease. The vaccine also protects them from other infections caused by the same bacteria (the pneumococcus that can also cause meningitis, sinusitis and eye infections). You can get the pneumonia vaccine at any time of the year. For most people, a single application protects them for life. But if the person is less than 65 years old and suffers from a chronic disease such as diabetes, they should consult their doctor if they need to be vaccinated 5 or 10 years after the first dose. Adults with certain high-risk conditions need to receive the vaccine in their PCV13 form.
  • Hepatitis B : if you are under 60 and have never received or completed a series of HepB vaccine, you need to get vaccinated as soon as possible. If you are over 60, consult your doctor if it suits you.
  • Tetanus , diphtheria and whooping cough (pertussis, Tdap, Td) : all adults need to receive once a lifetime a dose of the Tdap vaccine ( the whooping cough vaccine  for adults). Thereafter, a booster ( “need booster “) Td every 10 years. In case you have not received at least three tetanus and diphtheria injections at some time in your life, or have a deep or dirty wound, consult your doctor.

The vaccines you might need in certain cases:

It is important that you consult with your doctor to advise you if you also need to receive any of the vaccines from the following list:

  • Hepatitis A (HepA) : You need this vaccine if you have a specific risk factor that makes you susceptible to hepatitis A virus infection. The vaccine is usually given in two doses, with an interval of 6 months between one and other.
  • Human Papillomavirus  (HPV) : You need this vaccine if you are a woman of 26 years or younger, or you are a man of 21 years or younger. Men from 22 to 26 years of age with a risk condition (see your doctor) should also get vaccinated. Any other man from 22 to 26 who wants to protect himself can also get vaccinated. The vaccine is applied in 3 doses distributed over a period of 6 months.
  • Measles , mumps  and rubella (MMR): You need a dose if you were born in 1957 or later. You may need a second dose (check with your doctor).
  • Meningococcus  (MCV4 or conjugated meningococcal, MPSV4 or antimeningococcal polysaccharide): The meningococcal vaccine protects against meningococcus, the bacteria that infects the meninges, the membranes that surround the brain. The infection is very dangerous and must be treated immediately with antibiotics. The MCV4 is the vaccine of preference for people from 2 to 55 years. The MPSV4 is the only one approved in the United States for people over 55 years of age .
  • Chickenpox : You need to vaccinate if you are an adult and have never had chickenpox or have not been vaccinated against it. The vaccine is applied in two doses.
  • Shingles  (or herpes zoster) : If you are over 60 years old, it is recommended that you receive 1 single dose of this vaccine.

Do not neglect your health and try to receive the vaccines you need. If you are going to travel, you should also check with your doctor about how you can protect yourself, and if there are other vaccines that are required according to the country you are going to visit. Remember that your diabetes is a chronic condition that requires certain special care, and vaccines are part of them. They are there to protect you, do not waste it.
Update of an article originally published in 2013.

Are those who participate in ultra marathons healthier?

There are athletes for whom a marathon is not enough. And then, they aim for an ultramarathon, that is, a race or course that exceeds 50 km / 31 miles. This type of event has become increasingly popular among lovers of intense sports, which represent a huge challenge both physical and mental. You have to be in good physical shape to try and in fact, according to studies, people who participate in them tend to have better health than the average. But still, you have to take precautions.   

Basically, the ultramarathon (ultrafondo or ultradistance), is a race that requires a distance greater than that of a traditional marathon (42 km and 195 m / 26 miles and 639 feet).

There are two types of ultramarathons: those that cover a specific distance (usually 50 or 100 kilometers / 31 or 62 miles), and those that take place during a specific time (for example, 12 hours). In the latter, the winner is the participant who covers the greatest distance in that time.

The popularity of ultramarathons has increased a lot in recent years. In the United States, for example, participation in them has increased from 15,500 in 1998 to more than 63,500 in 2012, according to the magazine UltraRunning . But despite that, we did not know much about the health benefits of this intense form of physical activity. To that end, a long-term study is being conducted on participants in extremely long careers.

The study, led by Dr. Eswar Krishnan, an epidemiologist and professor at the Stanford University School of Medicine , analyzed onlinequestionnaires that were answered by more than 1,200 participants in this type of career. In the questionnaires, questions were asked about the training that followed, their general health and the injuries that could have occurred during the previous 12 months. The researchers plan to track the participants for 20 years.

According to the results obtained so far, published in the journal PLoS One , in general, ultrafondistas are healthier than the average American. During the previous year, they missed work or university only two days due to illness or injury, compared to four days in the general population.

On the other hand, the majority of visits to the doctor of the ultrafondistas (64%) were due to injuries caused by the exercise. More than three-quarters suffered from an injury caused by the exercises in the previous year, and 65% lost at least one day of training due to an injury. As in all runners, most of the injuries had to do with the knees, legs and feet.

It is worth mentioning that the injuries were more frequent among the younger riders, who had less experience. In the next questionnaire, researchers hope to find out if certain knowledge or ways of adaptation help more experienced runners to protect themselves from injuries.

According to Dr. Krishnan, it happens as with the drivers. Novices are more likely to cause accidents than experienced ones. Similarly, ultrafondistas who have just started are more likely to suffer injuries than veterans.

The researchers found something else: 5% of the ultrafondistas had to be hospitalized after a competitive event during the previous year, and in more than half of those cases the cause was dehydration, electrolyte disorder (the body’s minerals) or for a sunstroke. And around 20% was due to fractures or dislocations.

In addition, 11% of ultrafondistas suffered from asthma and 25% allergy, compared with 7% and 8% respectively of the general population, who suffered from these conditions.

However, the highest level of allergies among ultrafondistas may be due to the fact that they spend more time abroad, and therefore have more contact with pollen and other allergens. As for asthma , it could be related precisely to allergies.

As you can see, despite the undoubted advantages for health that derive from running in ultramarathons, not everything is rosy. If you are planning to run in one , you should first do a complete medical checkup to see if your body is able to do so. And if the doctor gives you approval, start slowly and strictly follow the advice of your coach to avoid injuries and other types of health problems that can be prevented.

Run yes, but to the extent just

Moderation is the key: even athletes can be injured if they go too far in practice.There are several studies that show that runners who train in excess can be putting at risk the health of the heart.

As in other areas of life, the rule is also repeated with physical exercise: “neither so much nor so little”. That is, we must fight sedentary lifestyle, which is harmful to health, but without going to the other extreme, because exercise too much does not provide benefits to the body.

Even athletes and dancers who train daily get hurt and must be very careful not to damage their body. There are even studies that prove that exercising excessively can affect a woman’s fertility and her chances of getting pregnant .

Also, according to a review of several studies that has been published recently in the Mayo Clinic Proceedings , athletes who train chronically to compete, for example in marathons, triathlons and other long distance competitions, could be damaging the health of the heart.

Surprising, right? Especially if we take into account that exercise is one of the main allies when it comes to caring not only for the health of the heart, but also for the entire circulatory system , the respiratory tract and health in general. In fact, there are several studies that show that moderate exercise gives many benefits to the body.

However, all excesses are bad and sport is not the exception to this rule. In another study developed by researchers from the Ochsner Medical System in New Orleans, which was presented at the annual meeting of the American College of Sports Medicine, researchers followed nearly 53,000 men and women.

Among the participants, about 27 percent were runners. To evaluate them, they were followed up for around 15 years on average and, during this time, they found that those who ran had a 19 percent lower chance of dying from any cause, compared to non-runners.

But what was striking was that the risk turned out to be lower only in athletes who ran less than 20 miles (32 kilometers) a week, two to five days a week or at a speed of six to seven miles (9.6 to 11, 2 kilometers) per hour (about 10 minutes per mile / 7 minutes per kilometer). On the contrary, those who ran greater distances, faster or more than seven miles per hour did not show any benefit.

Now, if you are one of those who tend to sit in front of the television or computer, this news does not give you reasons to remain motionless before the screen, because it only refers to actually exercising excessively.

In contrast, most people suffer from other health problems caused largely by the sedentary lifestyle, so characteristic of modern societies, which abound in foods high in fat and calories and time to exercise and Getting in motion does not seem to exist.

Remember that adopting healthy habits can improve your quality of life and keep your body in shape for longer. A running has been said, but in its fair measure!