February 6, 2000- Muscle stretching
Are you tired of the inevitable soreness that you feel after a good workout? Well, good news: Much of that post-exercise muscle ache can be avoided simply by stretching at both the beginning and the end of your workout routine.

To stretch properly, warm up your muscles first with 5 or 10 minutes of easy walking or cycling. Stretch gradually--holding your stretch for about 20 seconds rather than bouncing. You should feel tension in the muscles, but a sharp, sudden pain is a sign that you've pushed too far.  Stretching reduces the risk of injury and relieves muscle tension and soreness. That'll keep you active and healthy. So, reach for it!
SOURCE: Real Age Information Systems, ©2000

February 13, 2000- Orange Juice Raises "Good" Cholesterol
According to a study presented at an American Heart Association meeting, drinking three glasses of orange juice a day increases high density cholesterol (HDL), the so-called "good" cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL) -- the "bad" cholesterol.

Their HDL levels increased 21% and the LDL/HDL ratio dropped 16%.  Orange juice also resulted in an increase in folate levels, which are known to cause a drop in homocysteine levels. Cardiologists are finding that high homocysteine levels appear to be a risk factor for heart disease.  While vitamin C levels dropped back down after the end of the study, the improvements in cholesterol persisted.
SOURCE: InteliHealth, ©2000

February 20, 2000- Use ice or heat on your pain?
One of the most commonly asked questions in the clinic is, "What should have I used, ice or heat?"  This is a very good, important, and critical question, mostly due to the fact that at different times, one of these therapies can actually make your pain worse!  First of all, we need to look at how these therapies work.  Ice will constrict, or shrink the size of blood vessels in the area.  While, heat will dilate, or increase the size of the vessels.  Pain is usually caused from inflammation or swelling, that's why many people reach for the Anti-Inflammatory medication when they have pain, to reduce the swelling, thus reducing the pain.

If the pain is "acute" or new, usually within 48 hours of the onset, ice is usually your therapy of choice.  An ice pack wrapped in a paper towel applied to the area can help reduce the inflammation, decreasing the pain.

However, if the pain has been occurring for long periods of time; days, months, or even years, usually heat will help out with the discomfort.  The heat will allow more blood, fluid, and nutrients to come to the area and help promote healing, and relax tight sore muscles.  As you can see, putting heat on an acute injury can increase the swelling, making the pain worse!

Lastly, if neither of these two apply, the pain may be caused by a different source and your doctor should be notified.  Remember, all therapies have a 15 minute time limit, after that time it should be removed for about an hour.
*Disclaimer- This Weekly Health Tip should not be used as medical treatment for pain.  It was designed to aid in temporary pain relief until further health care can be sought out.

February 27, 2000- Tea for Your Ticker
Did you know that drinking a single cup of black tea or green tea per day can cut your risk of heart attack by nearly half?

A 1999 Harvard study concluded that a single cup of tea daily reduced the chance of heart attack by 44%. The researchers investigated the association of coffee, decaffeinated coffee, and tea with heart attacks and found that tea was the only beverage that actually lowered the risk for heart attack. It is the antioxidant power of the flavonoids contained in tea that is thought to be responsible for this benefit.

Take time out for tea and help keep your heart in tiptop shape.   Getting the right amount of antioxidants in your diet can reduce your chance of a heart attack.
SOURCE:  Real Age Health Systems, ©2000