Fitness Trend Alert: Get Into Laughter Yoga

Laughter Yoga began in India in 1995 when health journalist, Dr. Madan Kataria, wrote an article on laughter as the best medicine. While doing his research, Kataria kept finding references to scientific studies that described the many proven benefits of laughter on the human mind and body. Kataria decided to conduct his own research and started a laughter club of five people in a local park.

Initially the group shared jokes and funny stories, but when they ran out of jokes, Kataria and his club discovered that people could continue to laugh even without comedy. When they started laughing for no particular reason it didn't take long before they were laughing sincerely. It was a simple case of fake it until you make it.

Laughter clubs now span the globe with thousands gathering regularly to laugh out loud. What about the yoga part?

The word Yoga means, to yoke the mind, body, and spirit. It's not really about exercise. One of the concepts of yoga is pranayama, or the breath.

When yogis synchronize their breathing with movement and meditation or, in the case of laughter yoga, with laughter, they're practicing Pranayama yoga. With laughter yoga, yogic-breathing is coordinated with simple yoga movements and poses done while laughing.

Laughter yoga can be done alone or in groups and with yoga clubs springing up everywhere (including schools, prisons, hospitals, and nursing homes), finding people to laugh with is easy.

Trained instructors or leaders guide laughter clubs by getting the ball rolling with a variety of exercises. Groups generally meet for less than an hour. While it's recommended to meet daily to achieve the most benefits from laughter, many groups meet weekly, monthly, or just occasionally.

What are the benefits? Science has proven that laughter reduces stress hormones and increases endorphins and other "feel good" chemicals. It's reported that for many people, the effect of regular belly laughs has been enough to eliminate their need for antidepressants.

Researchers have proven that laughter benefits physical, mental, and emotional health:

• It boosts the immune system
• Increases circulation
• Reduces sensations of pain
• It's good for the heart and blood vessels
• Strengthens lungs
• Helps build great relationships
• And if done right, it can be a great workout.

How to you start? Log on to one of many Laughter Yoga websites to find a group in your area or purchase a DVD for exercises to help you laugh on your own. Will it cure what ails you? It might. Laughter has no unpleasant side effects and is fun for everyone, it's worth a try.

Hidden Gym Danger Zone

Hitting the showers can put your health at risk if you don't follow certain precautions. That's because:

• Gym showers are slippery and slick.
• Wet, warm tiles and shower drains are the perfect breeding ground for fungus, ringworm, bacteria, and viruses.
• You probably don't know who bathed before you and you never know what germs may lurk in the shower.

Abide by these ten tips to stay clean, healthy, and safe in the gym shower:

1. Wear shower shoes. Wear flip-flops or shower shoes and keep your feet away from direct contact with the shower floor. Make sure your shower shoes have anti-slip tread to help you avoid slip and fall accidents.

2. Wash your hands before and after you touch any gym equipment, door handles, or bathroom surfaces.

3. Carry antibacterial wipes. Decontaminate handles on shower faucets and doors before you touch them.

4. Use your own soap, shampoo, and conditioner. Don't touch the shower gel, soap and lotion containers in your gym. You don't know who's hands have touched it.

5. Use your own razor, comb, brush, and other personal items. Don't risk getting infected or infested by using other people's personal care items, even if they belong to someone you know. Bacteria and viruses can breed in microscopic skin cells left on razor blades. Lice are most commonly transferred through shared personal items like brushes and combs.

6. Don't be so friendly. Don't lend your stuff to anyone, even your best friend or workout buddy. Establish a no-share policy when it comes to gym clothes and personal hygiene supplies. Just tell them a friend of yours got something icky and you don't want to risk it.

7. Take two towels. If your gym provides clean towels, take two-one to put down on any surface you'll sit or stand on and another for drying off. Or, bring two of your own.

Never sit directly on a spa or shower bench if you're naked. There are lots of potential contaminants that might be left by the last person who sat there.

8. Don't use the gym as your main shower. The gym shower is great for a quick wash after a workout, but your home shower is a safer and healthier place for thorough cleaning and grooming. The less exposure you have to other peoples' germs at the gym, the better.

9. See a doctor if you feel itchy, notice any rashes, bumps, sores, pimples, skin lesions, or have any unusual symptoms. Most skin infections are easily treated with medication. Some, however, like MRSA-a serious antibiotic-resistant bacterium-are particularly dangerous and difficult to treat.

10. Stay home if you're sick or suspect you have anything contagious. You never know who'll touch something after you've left your germs on it.

Getting Fit For Healthy Living

Getting Fit For Healthy Living

The Mayo Clinic reports that regular exercise is an integral part of moving forward after cancer treatment. If you are recovering from mesothelioma or any other type of cancer, fitness needs to be one of your main priorities as time goes on. However, cancer treatment can take a great deal out of anyone, and if you have never exercised before, you’ll find that this can be a difficult time to get started. Check out some of these solutions when you want to get fit after a battle with cancer.

Start Walking
While walking may not feel like a lot, you’ll find that something is better than nothing. Walking doesn’t need any special equipment, and it also gets you outside. Even if it is cold out, bundle up and remember that you will burn more calories in the cold than you will in the heat. You may choose to walk out to a neighborhood store, or you can simply walk around the block a few times. Plenty of people also use walking as a way to warm up for other exercises.

Water Aerobics
One of the pleasant things about water aerobics is that they are low impact. You can work out hard in the pool while staying cool and comfortable. You’ll also find that this is ideal for people who have joint problems. Water aerobics are an excellent way to stay fit while also getting to play in the pool. You can do water aerobics on their own, or you can couple them with swimming laps for a terrific exercise bonus.


Be Patient
Remember that there is no time frame for getting fit. There will absolutely be days when you don’t feel up to things and when you will be too busy for exercise. When this happens, just forgive yourself and do better the next day. Everyone has an off day and you will as well.

If you are interested in getting fit after a cancer treatment, consider how you are going to take care of yourself afterward. Exercise puts you back in control over your body, and it provides you with a reason to reach out and get active again. This is something that can make a huge difference in your recovery.

Info Shared By ;

David HaasMesothelioma Cancer Alliance  Blogger

How to Become a Personal Trainer or Fitness Instructor

Certified personal trainers and fitness instructors have in-depth knowledge and training on a wide variety of fitness activities in addition to understanding anatomy, physiology, and sports medicine.

They also know the following:

• Injury prevention
• Age appropriate health and fitness issues
• Public speaking
• Nutrition
• Group fitness
• Weight training
• Aerobic training
• Flexibility and balance training
• Aquatic training
• Psychology
• Team sports
• Fitness assessment
• Movement analysis
• Exercise science
• Mind-body disciplines

Skilled personal trainers and fitness instructors put all that knowledge into creating effective exercise programs that motivate individual clients and groups to reach their fitness goals.

How do you learn all that? There are a couple of paths you can take to become a personal trainer/fitness instructor:

1. Enroll in a fitness technology or physical education program at a technical school, community college, or university.
2. Enroll in a self-study program sponsored by a certification organization.

If you enroll in a formal fitness technology or PE program, you might opt for a one-year program offered at technical schools and community colleges, or go the distance with a 4-year college degree.

You'll take classes in anatomy, physiology, kinesiology, and a wide range of exercise activities. By the time you complete your course of study, you should be ready to take a certification exam.

If you enroll in a self-study program, you'll receive course materials such as textbooks, videos, and study materials designed to prepare you for a certification exam.

There are many companies, organizations, and programs that offer professional certification, but three of the most reputable are:

• American College for Sports Medicine, ACSM Certified Personal Trainer
• American Council on Exercise, ACE-Certified Personal Trainer
• National Strength and Conditioning Association, NSCA Certified Personal Trainer

Once you've passed your exams and become certified, it's time to build your business. Many fitness centers and gyms hire certified trainers and instructors to lead their group classes and provide one-on-one training to clients. You might also find work at community centers, after-school programs, retirement homes, corporate offices, and hospitals. Or you may prefer to build your own client list and work for yourself.

You'll need to be organized and assertive about marketing and promoting yourself as a business:

• Create a website and have business cards made.
• Research tax and insurance requirements in your area.
• Go to trade shows, health and wellness conventions, spas, and other places where fit-minded, potential clients hangout and hand out those cards.
• Consider becoming certified in advanced and specialty training areas that are sport, activity, or health condition-specific.
• Be vigilant about customer service.
• Make yourself indispensible to your clients so they'll pass your name on to friends.

Creating a niche and a word-of-mouth buzz that you're the expert in your area will help you build your client-base and reputation. Given a little time and experience, who knows, you might be marketing your own best-selling fitness DVD or starting your own trendy club.

The Key to Workout Motivation? A Gym Buddy!

A good gym buddy shares your fitness goals or has goals a little more challenging than yours and is ready to exercise regularly. It helps if she's roughly your age and close to your fitness level (or better)-but that's not mandatory. The important thing is to look for someone who shares the following qualities. Your gym buddy should be:

1. Motivated.
   It's difficult to start and maintain an exercise habit. Your gym buddy's job is to keep you coming back to the gym, studio, or trail even when you don't particularly feel like it. Staying motivated by someone who takes your exercise program seriously counts for a lot, but this gym buddy thing goes both ways. You have to keep your buddy motivated too. How do you keep each other coming back for more? Try new things, commit to your workout dates, and find activities and events to do together that will help you reach your goals.
2. Dedicated.
   Your gym buddy needs to be consistent, devoted, and reliable. Pick someone who you know manages time well, will keep workout dates, won't show up late or cut them short, and won't enable you to slack off. It's hard enough to make time to exercise without having your gym buddy waste it.
3. Flexible.
   Your gym buddy isn't supposed to be a drill sergeant. Fitness goals are meant to grow and change according to your needs. If your goals are too easy, too difficult, or simply unreasonable, you need to change them. Pick a gym buddy who is willing to change the game plan and try something different.
4. Healthy.
   Don't waste your time with someone who's lifestyle is unhealthy; they'll just slow you down. Pick someone who lives a healthy life and who shares your goal to get healthier, stronger, and fitter.
5. Fun.
   If exercising together isn't fun, you're not going to do it. Pick a buddy who you know you'll enjoy spending time with, who knows how to work and play at the same time, but also understands that you mean business.

Your gym buddy might be a family member, a coworker, friend, or a complete stranger. Ask a fitness instructor or personal trainer to recommend a few people who are looking to team up or sign up for a small group training class. Post an ad at work, on a social media site, at the gym, or your local running shoe store, and interview buddies carefully.

Which Type of Research Study Is Right for You?

Most of what we know about cancer comes from the results of research studies. Understanding what makes for a good study is important if you're considering a new treatment option or deciding whether you should participate in a clinical trial.

Research studies can be classified by type (observational or experimental) or time period. Prospective studies answer the question, "What will happen in the future?" Retrospective studies analyze what happened in the past. In observational studies, researchers simply observe and record naturally occurring events. Experimental studies evaluate what happens when people do something (for example, take a new drug). This is called an intervention. There are numerous subcategories of these study types and some are better for providing reliable and clinically relevant results.

Clinical trials are the most common type of experimental study. Unlike laboratory research, clinical trials involve people. Clinical trials advance through stages (I to IV) as long as the results continue to demonstrate the potential benefits outweigh the potential harms and risks. Clinical trials must adhere to strict safety and ethical protocols.

The gold standard for clinical trials and experimental research studies is the double blind, randomized control trial. Let's break this down into its components.

Double blind: Neither the researcher nor the participants know who is receiving the intervention (e.g. treatment) or control (e.g. placebo). This helps eliminate bias that might influence how researchers interpret results or participants respond to the intervention.

Controlled. These studies allow comparisons between a control group (those who don't get the intervention) and an investigational group, who does. It answers the question, "Compared to what?" Without a control group, scientists don't know if what they observe is caused by the intervention, by chance, or because of unknown factors.

Randomized. Study participants are randomly assigned to the control or experimental group. Random allocation ensures that all (or most) known and unknown confounding factors (those things that might influence the results) are evenly distributed between the two groups so they don't skew the results.

CancerNet suggests asking these questions to help you evaluate the quality of research studies.

• Does the journal that published the study require peers who are not involved in the study to review the study methods and results?
• How long is the study and how many people were involved?
• Do the results support or contradict information already available?
• Does the study overstate the results? Remember, individual studies are usually only part of the puzzle.

Sources:

National Cancer Institute. "Which Study Results Are the Most Helpful in Making Cancer Care Decisions?" Web. 12 June 2003.http://www.cancer.gov/clinicaltrials/learningabout/goldstandard

Bionity. "Randomized controlled trial." Web.
http://www.bionity.com/en/encyclopedia/Randomized_controlled_trial.html

Cancer.net. "Understanding Cancer Research Studies, Part II." Web. 10 November 2010.
http://www.cancer.net/patient/All+About+Cancer/Cancer.Net+Feature+Articles/Treatments%2C+Tests%2C+and+Procedures/Understanding+Cancer+Research+Studies%2C+Part+II

Cancer.net. "Medical News: How to Know If It's Accurate?" Web. 7 April 2011.http://www.cancer.net/patient/All+About+Cancer/Cancer.Net+Feature+Articles/Quality+of+Life/Medical+News%3A+How+to+Know+If+It's+Accurate

Röhrig, Bernd, du Prel, Jean-Baptist, Wachtlin, Daniel, and Blettner, Maria. Prof. Dr. "Types of Study in Medical Research: Part 3 of a Series on Evaluation of Scientific Publications." Deutsches Arzteblatt International 106(15) (2009): 262-268. Web.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2689572/

Gereige, Rani, M.D., MPH, FAAP. "Types of Research Studies: Architecture of Clinical Research." Powerpoint. University of South Florida. 15 August 2007. Web.  

Will Bovine Colostrum Improve Your Exercise Efforts?

Bovine colostrum is the first milk a cow produces during the first few days after delivering a calf. Much like human colostrum (from breast milk), bovine colostrum is rich in proteins, carbohydrates, fats, vitamins, minerals, and proteins (antibodies) that fight disease-causing agents such as bacteria and viruses. Its immune, growth, and antimicrobial factors promote tissue growth and cell recovery as well as a healthy digestive tract and immune system.

Although the value of bovine colostrum to human adults is not well understood, it's becoming increasingly popular with trained athletes as a way to promote exercise performance. A review of studies investigating the influence of bovine colostrum supplementation on exercise performance suggests that it may be effective for speeding recovery during periods of high-intensity training. Some athletes say it helps them burn fat, build lean muscle, and improve athletic performance. It's thought to aid in tissue recovery and muscle repair that occurs in response to strenuous exercise. It's also believed to be a rich source of a variety of growth hormones.

In addition to its athletic contributions, bovine colostrum is thought to be beneficial for treating diarrhea and diseases of the intestinal system. It's being researched for its effectiveness in treating of other diseases including infections and for its anti-inflammatory properties.

Bovine colostrum can be purchased in a powder concentrate, in pills and liquid form and is not considered to have any negative side effects or contraindications (except for people with dairy allergies). It's also not on the banned drug list of the International Olympic Committee.  That's because it's milk, which has long been considered to do a body good. Milk contains a perfect combination of proteins, natural sugars, fats and water that are easily digestible and readily available to body tissues. Bovine colostrum is considered a type of super-milk. 

Bovine colostrum is thought to be most appropriate for high-level athletes who engage in endurance sports like long-distance cycling or running or body-building, but many athletes pick plain, old low-fat milk as their after-sport drink of choice.

Not every fitness expert agrees there's any huge benefit to using colostrum supplements. Mike Ceja, certified fitness instructor at Lloyd Athletic Club says, "I think it's just one more unfortunate fitness gimmick that's probably best left for the calves.  If your workout lasts less than an hour, all you really need is water." 

Sources:

Memorial Sloan-Kettering Cancer Center
Bovine Colostrum
http://www.mskcc.org/mskcc/html/69151.cfm

Pub Med
Sports Med. 2009;39(12):1033-54. doi: 10.2165/11317860-000000000-00000.

Bovine colostrum supplementation and exercise performance: potential mechanisms.
Shing CM, Hunter DC, Stevenson LM.

School of Human Life Sciences, University of Tasmania, Launceston, Tasmania, Australia. Cecilia.Shing@utas.edu.au
http://www.ncbi.nlm.nih.gov/pubmed/19902984

Finding the Emotional Benefits in Adversity

Martin Luther King, Jr. said the ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. King, of course, was speaking of adversity and the power to overcome it.

The ability to bounce back from adversity is called resiliency and it has numerous emotional benefits. While it seems some people seem to naturally cope better when faced with challenges, everyone can become more resilient.

Studies show that adversity early in life can be a risk factor for a range of negative outcomes. However, there is also evidence that some children do remarkably well in spite of serious threats to their normal development. Project Competence, a 20-year study, found that the extraordinary resilience and recovery power of children does not arise from rare or special qualities, but from everyday, ordinary experiences.

In the book The Resilient Self, authors Steven and Sybil Wolin describe a model of development they call the challenge model. The Wolins says that while hardships may hurt children, they often develop considerable strengths as they struggle to prevail. They list seven strengths associated with the resiliency: insight, independence, relationships, initiative, creativity, humor, and morality.

The emotional benefits of adversity do not just apply to children. Resilient adults are better able to maintain relatively stable, healthy levels of psychological and physical functioning, and have the capacity for generating positive experiences and emotions. In a study following September 11, those participants who were more resilient were less depressed than the national average (in non-clinical samples). Adults who manage adversity well tend to use active coping mechanisms when dealing with stressful situations.

Experts in the area of adversity and resilience say it's not so much what we do, it's howwe do what we do that counts. One of the keys to successfully overcoming adversity is having the ability to balance stress and emotions. Recognizing your emotions and expressing them appropriately helps prevent you from becoming stuck in depression and anxiety.

Adequate and positive social support is critical to maintaining good physical and emotional health. Resilient adults have strong support networks. Social support enhances your natural resilience to stress and helps protect you from developing trauma-related psychopathology. While the size of your network and the frequency of social interactions within your network are important, having high-quality relationships is a better predictor of good emotional health. Resilient adults also tend to have a strong moral or spiritual sense of their purpose and future.

Sources:

Ozbay, Fatih, MD, Johnson, Douglas C., PhD, Dimoulas, Eleni, PhD, Morgan, III, C.A., MD, MA, Charney, Dennis, MD, and Southwick, Steven, MD. "Social Support and Resilience to Stress: From Neurobiology to Clinical Practice." Psychiatry 4(5) (2007): 35-40. Web. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/

Bonanno, George A., Galea, Sandro, Bucciarelli, Angela, and Vlahov, David. "What Predicts Psychological Resilience After Disaster? The Role of Demographics, Resources, and Life Stress." Journal of Consulting and Clinical Psychology 75(5) (2007): 671-682. Web.http://deepblue.lib.umich.edu/bitstream/2027.42/56241/1/bonanno_what%20predicts%20psychological%20resilience%20after%20disaster_2007.pdf

Helpguide.org. "Improving Emotional Health."  Web. December 2011.

http://www.helpguide.org/mental/mental_emotional_health.htm

Wolin, Steven, MD, and Wolin, Sybil, Ph.D. "The Resilient Self: How Survivors of Troubled Families Rise Above Adversity." Projectresilience.com. Web.http://projectresilience.com/resself.htm

FamousQuotesandAuthors.com. Web.http://www.famousquotesandauthors.com/topics/adversity_quotes.html

Masten, Ann S. "Children Who Overcome Adversity to Succeed in Life." University of Minnesota Extension. Web.http://www.extension.umn.edu/distribution/familydevelopment/components/7565_06.html

National Writing Project. "Resilience: Overcoming Adversity and Thriving." Web. 21 October 2009.

http://www.nwp.org/cs/public/print/resource/2937

How Cognitive Behavioral Therapy Can Treat Pain

Can mind-power reduce power chronic pain has over you? Experts say it can and Cognitive Behavioral Therapy is among the best keys to do it.   

What is Cognitive Behavioral Therapy (CBT)?  

The National Association of Cognitive Behavioral Therapists defines CBT as "a form of psychotherapy that emphasizes the important role of thinking in how we feel and what we do." Cognitive Behavioral terapists work on the belief that people create their own experiences by the way they think and that changing their thoughts will lead to better experiences.  

Pain is a complex physical and emotional reaction to unpleasant stimulation. When an individual is in chronic pain due to disease, injury, surgery, or some other reason, he develops emotional responses like anxiety, negative anticipation, stress, fatigue, and depression, all of which can amplify pain. When patients learn CBT, however, they learn specific skills and techniques that help them recognize their emotional triggers, thought process, and reactions and change them to reframe their pain experience.

According to a study published by the American Academy of Neurology, CBT can be especially helpful to treat patients diagnosed with chronic pain of unknown origin. Their pain is absolutely real, but the cause of their pain is not identifiable. Study authors say patients with unexplained pain, dizziness, and weakness make up one-third of all patients seen in doctors' offices. The AAN research found that when patients received CBT either alone or with other pain therapies, they reported greater improvement than if they received only their usual pain treatments.

While many studies have shown that CBT can reduce pain, many patients are reluctant to use this therapy because they don't think their pain is caused by psychological factors. And in fact, they might be right. CBT doesn't attempt to explain away their pain as being all in their head, but instead, teaches them new ways of dealing with it. By better understanding their pain and learning new ways to think about and respond to it, patients are better prepared to accept their symptoms and the role of pain in their life.  

How It Works

CBT takes many different forms but all involve identifying pain-related thought processes, problem solving techniques, relaxation techniques, coping skills, and support to apply do-it-yourself therapeutic skills to your own life. For example, if a patient with chronic migraines becomes anxious, anticipates crippling pain, and feels helpless at the first signs of a migraine, her emotional response might increase her pain experience. If instead, she uses CBT skills to identify how she's thinking about her pain, reframe her thinking, and help reduce her pain, studies show, her pain experience will diminish.  

That's the power of the mind. If you think something is going to be horrible, then it probably will be. If you think, however, it will be manageable (even if you can't eliminate the pain) and you have the power and skills to deal with it, studies show, you'll probably be right.

Ask your doctor if CBT might work for you and how to find a good therapist in your area.   Then, start making the mind-body connection to improve your chronic pain and put the power back in your own hands.

Sources:

National Association of Cognitive Behavioral Therapists

http://www.nacbt.org/

American Academy of Neurology, 2011, July 27 Online edition Neurology®

New therapy may help people with unexplained symptoms of pain, weakness and fatigue.

http://www.aan.com/press/index.cfm?fuseaction=release.view&release=970

Weight Issues in Your Family? What You Can Do

Roughly two-thirds of Americans are overweight. Obesity results when body fat accumulates over time and as a result calories taken in exceed calories expended. It can run in families and is associated with diabetes, hypertension, heart disease, and certain cancers.

Sociologists say evolution is partly to blame. Historically, food was scarce and our bodies fended off starvation by becoming effective fat storage machines. Losing weight was a stressor.

Today, food is relatively abundant, but we live much more sedentary lives. Gone are the long, tiring days of toiling in the fields. Many of us earn a living sitting in front of a computer screen and eating far more calories than we burn which could account for why obesity has reached epidemic proportions.

The science of weight loss is still emerging. Researchers are learning that other factors—including heredity—affect how the body responds to and processes food. Hormones seem to play a role and scientists are also investigating the naturally occurring bacteria in our intestines. (Apparently, some bacteria absorb more fat than others.)

Many genes are also associated with the development of obesity and seem to regulate how our bodies capture, store, and release energy from food. So an overweight person might be fighting more than his inability to control what he puts in his mouth and how much he exercises.

Recent studies suggest that varying satiety levels and the desire to eat higher-calorie foods may also be influenced by heredity. Unfair as it seems, some people are biologically protected against accumulating extra fat while others are prone to accumulating it.

Determining how much is genetic and how much is learned behavior (family eating habits, food preferences, seeking comfort or reward from food, etc.) is another complex piece of the puzzle.

Sweet Tooth? Blame It On Your Mother and Then Hit the Gym

Scientists first identified the FTO gene—"fat mass and obesity-associated" gene—several years ago. But according to Frank DiPino, PhD, a professor of biology at Misericordia University in Pennsylvania the picture isn't yet clear.

"The FTO gene does appear to increase appetite and preference for high calorie foods, but there's still a lot we don't know about it."

Erin Keen-Rhinehart, a neuroscientist at Susquehanna University explains that although the FTO gene is produced in the areas of the brain that are responsible for appetite regulation and increases in response to food deprivation, in human studies it resulted in an average of less than two pounds of weight gain.

"The FTO gene is merely a risk factor for developing obesity and responsible for only modest increases in body weight," says the Pennsylvania-based scientist.

Keen-Rhinehart, DiPino and other experts agree that the negative implications of having the FTO gene are well counteracted by physical exercise.

"It's not just about adding more exercise," says professor DiPino. "It appears that exercise alters the FTO gene in a good way. It turns down the volume so it does less damage."

Why Is Dieting So Difficult?

We all know that exercise is important for overall health and weight loss. The formula is simple: Eat less calories and exercise more. So what makes losing weight such a difficult task?

According to the Centers for Disease Control and Prevention (CDC), there is tremendous variation in an individual's response to fat, sugar, and carbohydrates. Plus, a number of biological and genetic factors are involved in determining how much food is too much for any individual.

Science is also starting to reveal some distressing news about the weight-reduced body. It appears that a dieter's body is metabolically different—in a negative way—than a similar-size body that has not dieted.

Changes that occur after weight loss can translate to a huge caloric disadvantage of 250 to 400 calories. In one study, muscle biopsies taken before, during, and after weight loss showed that in some people, muscle fibers undergo a transformation which makes them burn 20 to 25 percent fewer calories during everyday activity and moderate aerobic exercise than those of a person who is naturally at the same weight. In other words, it's possible that the person who is naturally at the same weight as a dieter can actually eat more and still retain his weight.

Dieters not only have to exert tremendous will power to avoid fattening foods, but they also have to work harder to burn calories. No wonder so many throw in the towel!

Until science comes up with more solutions to our weight-loss woes, watch what you eat, and always be vigilant about exercise. "Weight is a multi-factor, complicated issue," says DiPino.  "Science is on the right track but, all the parts have yet to come together. "

---

Sources:

The Centers for Disease Control and Prevention
http://www.cdc.gov

Interviews with professors Frank DiPino and Erin Keen-Rheinhardt

Treat Your Child's Flu: Dos and Don'ts

Scratchy throat. Dry cough. Feverish one minute. Cold and shaking the next. Achy head. Achy body. Achy bones. If your child is complaining of these symptoms, she may have the flu.

Influenza, or the flu as it's commonly known, is a virus that infects the respiratory system and makes anyone who catches it feel absolutely miserable. The good news is the flu usually isn't serious and only lasts 3 or 4 days (colds can linger longer). In the meantime, there are plenty of ways to help your child-even a very young one-feel a lot more comfortable until the symptoms subside.

Flu season typically starts in November and runs through April-usually peaking in February. Though the flu is often confused with the common cold, there's quite a difference between the two, says  Gordon Schutze, MD, professor of pediatrics at Baylor College of Medicine and a physician at Texas Children's Hospital. "Symptomatically, they are very different. A cold may come on over a number of hours or within a day or two. But there's nothing subtle about the flu," Schutze explains. "Influenza feels like you got hit by a truck. All of a sudden your muscles ache, and a high fever can come out of nowhere."

Treating the Flu
Like the common cold, the flu is caused by a virus, so taking antibiotics won't help.

But there are a number of ways to alleviate your child's discomfort until his body fights off the flu. "I think it's fair to say that parents can easily forget how bad influenza can feel," says the doctor who is also chair of the Committee on Infectious Diseases with the American Academy of Pediatrics.  "It takes kids a few days longer than adults to bounce back from the flu."

Here are Schutze's dos and don'ts:

DO

• Use a cool-mist humidifier. "Putting moisture in the bedroom prevents a child's secretions from drying out. Mucus moves easier when it's wet and keeping it that way helps children rid it from their bodies during the flu," Schutze expert explains.
• Rub topical ointments and medicated vapors on your child's chest. Doing so doesn't hurt them and many parents report that it helps sick children relax enough to get the extra rest they need.
• Administer saline nose drops to children too young to blow their noses. The saline breaks up the mucus and helps babies breathe easier.
• Get the annual flu vaccine.
• Get plenty of rest and ingest extra liquids.

DON'T

• Use aspirin. "There is an association between aspirin therapy and the development of Reye's Syndrome in children who have the flu," says Dr. Schutze. (Reye's is a deadly and dangerous disease that affects the brain and liver.) For temporary fever relief, give kids acetaminophen or ibuprofen instead.
• Offer over-the-counter liquid cold remedies. According to Schutze and other experts, data shows they really don't work, especially in children under 5 and aren't particularly effective in other kids, either.
• Give ice baths or use cold compresses on children with high fevers (103 degrees F or more). "The cold on the skin actually makes the body retain heat, " says Schutze. "Tepid water baths and cool rags may help the patient feel a bit better, but neither is necessary."

Reducing the Spread of the Flu
The CDC currently recommends an annual flu shot for children over the age of 6 months. The flu is extremely contagious and responsible for more than 200,000 flu-related hospitalizations per year. Young children under 5 are at increased risk for developing serious flu-related complications, like pneumonia.  The vaccine is an effective preventive course of action.

Children with the flu are most contagious beginning one day before symptoms set in and for five to seven days after the sickness reveals itself and all its misery.  Many flu epidemics start at school where kids cough and sneeze on desks and each other. Sharing pencils and keyboards also spread germs. At home, the flu spreads when siblings share utensils or handle remote control devices without washing their hands.

You can help reduce the spread of the flu by encouraging good hygiene. Frequent hand washing is essential as well as keeping a child with symptoms home from school or day care. Once she is fever-free for 24 hours, your child can return to her normal routine.

Sources

Interview with Gordon Schutze, MD
Texas Children's Hospital

Nemours Foundation
http://www.kidshealth.org

The Centers of Disease Control and Prevention
http://www.cdc.org