National Eating Disorders Association Indianapolis 2018 Walk

Posted on March 21, 2018 by argerlac

The National Eating Disorders Association (NEDA) is sponsoring an Indianapolis, IN walk event from 9:00 AM-11:00 AM at Garfield Park, 2324 Pagoda Drive.

The Indianapolis walk will provide an incredible opportunity to raise awareness as well as funds for eating disorder awareness programs, educational outreach, and support of individuals and families. Special speakers and presenters will be present. With this being a widespread problem, particularly in campus communities, Healthy Horizons encourages your participation in this event.

The link to register is: https://nedawalk.org/select_walk/individual

Shingrix: The New Shingles Vaccine

Posted on March 16, 2018 by argerlac

The New Shingles Vaccine: What You Should Know About Shingrix

The CDC now recommends this vaccine for its strong, longer-lasting protection

By Diane Umansky

Last updated: January 25, 2018

Shingrix is the first new shingles vaccine in more than a decade and only the second to ever be approved (Zostavax was the first) by the Food and Drug Administration.

In October the Advisory Committee on Immunization Practices, or ACIP, came out with three major recommendations for Shingrix, and the CDC officially accepted them.

Why a New Shingles Vaccine?

Did we need a new shingles vaccine? To answer that question, it helps to have a bit of background on this infection.

Shingles, which is also called herpes zoster, occurs when the chickenpox virus (varicella zoster), which is dormant in those who’ve had the illness, reawakens later in life. Almost all adults older than 40 carry the chickenpox virus—and the older we get, the more the risk of getting shingles climbs. According to the CDC, the infection strikes about 1 million people in the U.S. each year and nearly one in three adults will experience a bout of shingles in their lifetime.

The two to four weeks of shingles, marked by symptoms such as a blistery and painful rash on one side of the body, can be difficult enough. But about one in five people with shingles go on to develop postherpetic neuralgia, or PHN, which is nerve pain that can linger for months or even years.

Since 2006, we’ve had Zostavax—approved for those between 50 and 59 but recommended by the CDC for adults 60 and older—as the sole bulwark against shingles. Zostavax offers 70 percent protection against shingles for people between 50 and 59 but only 18 percent in people 80 and older, according to the Pink Sheet, which reports on the pharmaceutical industry.

When all ages are taken into consideration, Zostavax cuts the chance of shingles by only 51 percent and the risk of PHN by 67 percent.

In addition, Zostavax’s effectiveness appears to last just five years, according to the CDC. And research presented in the fall at IDWeek, an annual meeting for infectious disease professionals, suggests that Zostavax may actually wane after only three years.

The Shingrix vaccine (whose two doses are to be given two to six months apart), according to the CDC, offers 97 percent protection in people in their 50s and 60s and roughly 91 percent protection in those in their 70s and 80s. And it appeared to retain similarly high effectiveness throughout a four-year study period and cut PHN risk by 86 percent.

There are key differences between the ways Shingrix and Zostavax are designed. The new shingles vaccine contains an adjuvant, a substance that boosts the immune system’s response. This may be what makes Shingrix both more effective and longer-lasting, says Schaffner at Vanderbilt.

As with Zostavax, the recommendation is that those who are or will soon be on low-dose immunosuppressive therapy (such as less than 20 mg a day of the steroid prednisone), and those who have recovered from an illness that suppresses the immune system, such as leukemia, can get the vaccine.

Right now, Shingrix is not recommended for older adults who are immunocompromised or are taking moderate to high doses of drugs that suppress the immune system.

But because the new shingles vaccine contains a nonliving viral particle, it may ultimately be deemed appropriate for those with compromised immunity. (Zostavax contains live—although weakened—herpes zoster virus, so those with significantly weakened immune systems should not receive it.) The ACIP will review data on Shingrix in these groups as it becomes available.

“Shingles is a big problem with immunocompromised people,” Schaffner says.

Those who are severely allergic to any component of Shingrix should not get the vaccine, and anyone with active shingles should wait until symptoms resolve. The vaccine hasn’t been studied in pregnant or breastfeeding women.

Can It Cause Side Effects?

Like every vaccine, Shingrix has the potential for side effects, although so far, none seem particularly worrisome. The new shingles vaccine does appear to be more likely to cause pain during injection and at the site of injection for up to three days afterward than Zostavax does.

In clinical trials, the side effects also included injection site redness and swelling, muscle pain, and immune system responses such as headache, shivering, fever, and upset stomach. Most, according to GlaxoSmithKline, its manufacturer, lasted less than three days.

Though Shingrix was tested on some 16,600 adults in clinical trials, its real-world use has been limited. The company will be conducting additional safety and efficacy studies over the next few years, and the CDC will be monitoring any adverse events that are reported.

“As with any drug that’s approved on the basis of studies in only thousands, in contrast to millions after approval, strict post-marketing surveillance studies have to be agreed upon, with severe penalties for irregularities,” says CR’s Lipman.

Availability and Cost

According to Schaffner, it’s anticipated that deductibles and co-pays aside, private insurers will probably cover the cost of Shingrix—which is $280 for the two shots. That’s what insurers generally do with Zostavax (which costs $213 for those who have to pay full price, according to the CDC).

However, it may take a little time for all insurers to do this, he says, and Medicare, he notes, may take longer. What’s probable is that like Zostavax, Shingrix will be covered under Medicare Part D. That has posed coverage challenges for some consumers.

https://www.consumerreports.org/shingles-vaccine/new-shingles-vaccine-shingrix-what-you-should-know/

Early Family Involvement in Sports – What Olympians Have to Say

Posted on February 28, 2018 by argerlac

Lea en español

The dedication and athleticism on display during the Winter Olympics is awesome to watch, both as exhilarating entertainment and as a reminder of just how impossible these feats can seem for us mere mortals.

But a few of the U.S. Olympic Team’s veteran athletes say the passion for their sport began early and with their families – and that lifelong fitness for all of us can begin the same way. In fact, more Americans already could be getting a jumpstart. Participation in winter sports grew by 5 percent this past year, according to trade association statistics.

“For me it was a family activity, to enjoy the outdoors with my siblings, parents and friends,” said cross-country skier Andy Newell, competing in his fourth Olympics. The 34-year-old Shaftsbury, Vermont, native was on skis as soon as he could walk and eventually went to a “ski academy” high school.

Kikkan Randall, the most decorated skier on the U.S. cross-country team, is continuing the legacy of fitness her parents started when she was a toddler. Her son, Breck, who turns 2 in April, already is on skis.

“My parents were great. They introduced me to physical activity, sports, being outside a lot,” said 35-year-old Randall, who grew up in Anchorage, Alaska, and is competing in her fifth Olympic Games. “My dad put me on skis the day after my first birthday, which officially, I think, was before I could walk.”

Both Randall and Newell have been credited with fostering new star skiers every season, helping to grow the U.S. cross-country team and boost its chances for a medal in Pyeong Chang, South Korea, where Opening Ceremonies on Friday kicked off the Games. A U.S. cross-country medal would be the first in more than 40 years, since Bill Koch earned silver in the 1976 Innsbruck Games.

Freestyle skier Shannon Bahrke Happe remembers those heady days of Olympic medals and pushing her body to the limit. She brought home the silver and bronze in 2002 and 2010.

“Everything we did had a purpose, and that purpose was to have the strength, to ski the moguls as fast as I could and with the best form, agility and quickness on the jumps,” said Happe, who retired in 2010. “Every single thing I did in the gym was directly related to what I wanted to do out on the hill, to reach my goal, my dream.”

Today, Happe’s exercise goals are entirely different. She runs a corporate motivational company and is the ski champion at Deer Valley Resort in Utah. She also just finished a children’s book, “Mommy, Why Is Your Hair Pink?” a riff on her pink locks and a way to inspire kids to find their own personal courage.

“Fitness changed completely,” said Happe, who is five months pregnant and has a 4-year-old daughter, Zoe. “Instead of having all the time in the day to do what I wanted and have fun, I would have one hour a day, and I had to make it count.”

She found a gym with childcare and even a class her daughter can attend. “It’s about teaching my daughter that it’s not something we just talk about,” she said. “It’s fun and can be done with friends. It’s a lifestyle thing.”

For further information check out the website: https://news.heart.org/becoming-an-olympian-probably-not-but-lifelong-fitness-is-still-within-reach/

Newest on Fitness Trackers

Posted on February 26, 2018 by argerlac

Fitness trackers are getting better and better at what they’re primarily designed to do: count your steps and measure your heart rate.

Most of the trackers we test now earn a top score in step counting, and models that measure heart rate are generally excellent at that, too. What’s more, the step-count feature now built into many smartwatches and smartphones also fared well, we found.

But beyond technical proficiency, will trackers help you reach the goals you have for using one? Things that, presumably, include being more active, losing weight, and feeling healthier.

For some people, the answer is yes, according to a nationally representative Consumer Reports survey of 1,007 U.S. adults—though the survey also makes it clear that you can’t expect miracles.

Instead, our survey suggests—and experts we spoke with agree—that you should view trackers as one tool in a comprehensive effort to be more active, lose weight, and improve your health.

For more information go to: https://www.consumerreports.org/fitness-trackers/precise-devices-fitness-trackers-are-more-accurate-than-ever/

Sleep in Middle and High School Students

Posted on February 22, 2018 by argerlac

Sleepy female student Children and adolescents who do not get enough sleep have a higher risk for many health and behavior problems.

Learn how much sleep students need and how many are not getting it.

Importance of Sleep

Children and adolescents who do not get enough sleep have a higher risk of obesity, diabetes, injuries, poor mental health, and problems with attention and behavior.^1-4

How much sleep someone needs depends on their age. The American Academy of Sleep Medicine has recommended that children aged 6–12 years should regularly sleep 9–12 hours per 24 hours and teenagers aged 13–18 years should sleep 8–10 hours per 24 hours.¹

Alert student raising hand in class Students who get enough sleep may have fewer attention and behavior problems.

Are Students Getting Enough Sleep?

CDC analyzed data from the 2015 national and state Youth Risk Behavior Surveys.⁵Students were asked how much sleep they usually got on school nights. Students who were 6 to 12 years old and who reported sleeping less than 9 hours were considered to not get enough sleep. Teenagers aged 13 to 18 years who reported sleeping less than 8 hours also were considered to not get enough sleep.

Middle school students (grades 6-8)

Students in 9 states were included in the study
About 6 out of 10 (57.8%) did not get enough sleep on school nights

High school students (grades 9-12)

National sample
About 7 out of 10 (72.7%) did not get enough sleep on school nights

Most Students Need More Sleep infographic Many middle school and high school students do not get the sleep they need. Parents can support good sleep habits such as:

Sticking to a consistent sleep schedule during the school week and weekends. This means going to bed at the same time each night and getting up at the same time each morning. Adolescents whose parents set bedtimes are more likely to get enough sleep.⁶ To help decide on a good bedtime for your child, go to the Bedtime Calculator.
Limiting light exposure and technology use in the evenings.
- Parents can limit when their children may use electronic devices (sometimes referred to as a “media curfew”).
- Parents can limit where their children may use electronic devices (for example, not in their child’s bedroom).
Other tips for better sleep are available at CDC’s Tips for Better Sleep.

https://www.cdc.gov/features/students-sleep/

Nutrition Label Basics

Posted on February 20, 2018 by argerlac

Man reading a food label - The Basics of the Nutrition Facts Panel

The following is a quick guide to reading the Nutrition Facts label. Tweet this

Start with the Serving Size

Look here for both the serving size (the amount people typically eat at one time) and the number of servings in the package.
Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories

Find out how many calories are in a single serving. It’s smart to cut back on calories if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan.

Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
Percent DV are for the entire day, not just one meal or snack
You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.

The High and Low of Daily Values

Low is 5 percent or less. Aim low in saturated fat, trans fat, cholesterol and sodium.
High is 20 percent or more. Aim high in vitamins, minerals and fiber.

Limit Saturated Fat, Added Sugars and Sodium

Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic disease.

Saturated fat and trans fat are linked to an increased risk of heart disease.
Eating too much added sugar makes it difficult to meet nutrient needs within your calorie requirement.
High levels of sodium can add up to high blood pressure.
Remember to aim for low percentage DV of these nutrients.

Get Enough Vitamins, Minerals and Fiber

Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
Choose more fruits and vegetables to get more of these nutrients.
Remember to aim high for percentage DV of these nutrients.

Additional Nutrients

You know about calories, but it is also important to know about the additional nutrients on the Nutrition Facts label.

Protein
A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, peanut butter, seeds and soy products.
Carbohydrates
There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
Sugars
Simple carbohydrates, or sugars, occur naturally in foods such as fruit juice (fructose) and milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars will be included on the Nutrition Facts label in 2018. The 2015-2020 Dietary Guidelines for Americans recommends consuming no more than 10 percent of daily calories from added sugars.

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.

http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel

Stay Well…Wash Hands

Posted on February 12, 2018 by argerlac

When should you wash your hands?

You can help yourself and others stay healthy by washing your hands often, especially during these key times when germs are likely to get on your hands and can easily spread to others:

Washing hands Scrub your hands for at least 20 seconds.

If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol.

Before, during, and after preparing food
Before eating food
Before and after caring for someone who is sick
Before and after treating a cut or wound
After using the toilet
After changing diapers or cleaning up a child who has used the toilet
After blowing your nose, coughing, or sneezing
After touching an animal, animal feed, or animal waste
After touching garbage

What is the right way to wash your hands?

Follow the five steps below to wash your hands the right way every time.

Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air dry them.

https://www.cdc.gov/features/handwashing/index.html

Winter Blues?

Posted on January 22, 2018 by argerlac

Overview

Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer.

Treatment for SAD may include light therapy (phototherapy), medications and psychotherapy.

Don’t brush off that yearly feeling as simply a case of the “winter blues” or a seasonal funk that you have to tough out on your own. Take steps to keep your mood and motivation steady throughout the year.

For more information check the link below:

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

What is the November Project

Posted on January 19, 2018 by argerlac

If you are looking for a free support group for workouts, you may find what you’re looking for in something called “The November Project”. Here in Indianapolis is a group of folks who get together regularly once a week in the early morning on Wednesdays. Complimentary hugs, high-5’s and other forms of encouragement are accompanied by climbs and routines done at the the Veteran’s Memorial Plaza. For more information:

https://www.facebook.com/NovProjectIndy/?hc_ref=ARTszFnzuAuX37WdFox_pmKDbWoG3IkxHapXLrKgrLGi8Y8zmiUotX6On_3d3REtiAU

Healthy Eating Style

Posted on January 11, 2018 by argerlac

There is more than one way to eat healthfully and everyone has their own eating style. Make healthier choices that reflect your preferences, culture, traditions, and budget. Choose fruits, vegetables, grains, dairy, and protein foods to get the most nutrition and meet your personal calorie needs. Aim for a variety of foods and beverages from each food group and limit saturated fat, sodium, and added sugars.

Everything You Eat and Drink Matters — Focus on Variety, Amount, and Nutrition

What and how much you eat and drink, along with regular physical activity, can help you manage your weight and lower your risk of disease.

Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars

The saturated fat, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Saturated fat and sodium are sometimes found naturally in foods and beverages. Sugars, sodium, and ingredients high in saturated fat can also be added during processing or preparing foods and beverages.

Start with Small Changes

Create an eating style that can improve your health now and in the future by making small changes over time. Consider changes that reflect your personal preferences, culture and traditions. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style. Each change is a MyWin that can help you build your healthy eating style. Use the tips and links below to find little victories that work for you.

https://www.choosemyplate.gov/healthy-eating-style