Workouts Help Sleep Quality

Regular exercise helps improve sleep
Diet and exercise will always be the best diagnosis a doctor can give you. Often, it’s the simple things that can help reduce your risk of sleep apnea, an increasingly common form of sleep deprivation that affects millions of Americans. Come visit the Clinic’s Sleep Center for more information regarding sleep apnea. Our world class medical staff has been helping victims of sleep apnea for decades.
Visit the Sleep Center website.

How Does Exercise Affect Sleep and Energy?

People who regularly hit the gym sleep better and feel more alert during the day than those who are not as physically active, according to a study.

The results showed that people who did 150 minutes of moderate to vigorous activity a week reported a 65-percent improvement in sleep quality.

“Physical activity may not just be good for the waistline and heart, but it also can help you sleep,” study researcher Brad Cardinal, professor of exercise science at Oregon State University, said in a statement.

Participants who worked out for at least 150 minutes also said that they felt less drowsy during the daytime, compared with those who were less physically active.

(People who got 150 minutes of exercise a week reported a 65-percent improvement in their sleep quality.)

Cardinal and his colleagues studied a nationally representative sample of more than 2,600 men and women between ages 18 and 85.The study adds to the evidence showing that “regular physical activity may serve as a non-pharmaceutical alternative to improve sleep,” Cardinal said.

The study showed that the risk of often feeling overly sleepy during the day dropped by 65 percent for the more active participants.

The study authors noted that the national guideline that recommends getting 150 minutes of moderate to vigorous activity a week was originally set to improve cardiovascular health, but their findings show that that level of exercise has other health benefits as well. Approximately 35 to 40 percent of adults in the U.S. have problems falling asleep or experience daytime sleepiness, according to the National Institutes of Health.

What If You’re Too Tired to Work Out?

The researchers also found that participants who met the physical activity guidelines were 68 percent less likely to experience leg cramps while sleeping, and 45 percent less likely to have difficulty concentrating when tired.

If you often experience daytime drowsiness, it may seem contradictory to spend even more of your lagging energy by going for a run or attending a Zumba class, but such physical exertion will actually make you feel more awake, according to the researchers.

“There are trade-offs. It may be easier when you are tired to skip the workout and go to sleep, but it may be beneficial for your long-term health to make the hard decision and get your exercise,” Cardinal said.

Pass it on: People who get at least 150 minutes of exercise a week sleep better and feel more alert during the day than those who are not as physically active.

Both Knees Aching? Signs and Symptoms of Rheumatoid Arthritis

Signs and Symptoms of Rheumatoid Arthritis: An Overview by eMedTV

Shared from eMedTV

Although rheumatoid arthritis symptoms often affect the wrist joints and the finger joints closest to the hand, they can also affect other parts of the body besides the joints. Some symptoms that affect the joints include a decrease in motion; tender, warm, and swollen joints; and pain that is worse with movement. A few examples of signs and symptoms that may develop outside of the joint include osteoporosis, dry eyes, and dry mouth.

Overview Symptoms of Rheumatoid ArthritisAbout

Rheumatoid arthritis has several special symptoms that make it different from other kinds of arthritis. For example, symptoms of this condition generally occur in a symmetrical pattern, meaning that if one knee or hand is involved, the other one also is. Symptoms of rheumatoid arthritis often affect the wrist joints and the finger joints closest to the hand. They can also affect other parts of the body besides the joints.

Early Rheumatoid Arthritis Symptoms

In about two out of every three people, early symptoms are pretty vague. These symptoms can include things such as:

  • Fatigue
  • Occasional fevers
  • A general sense of not feeling well
  • A decreased appetite.

These early symptoms of rheumatoid arthritis may continue for weeks or months before joint symptoms begin, making a diagnosis quite difficult.

About one in every three people will have early symptoms that affect one or two joints. About 10 percent of people diagnosed with rheumatoid arthritis will have a very rapid progression, with early symptoms that involve multiple joints along with fever, enlarged lymph nodes, and an enlarged spleen.

Read the full article…

A Dieters’ Guide For Cooking A Thanksgiving Meal Everyone Can Stomach

By  РU.S. News Health (Eat + Run)

November 13, 2012

Hosting Thanksgiving dinner these days is not for the faint of heart. As the guest list grows, so too does the list of dietary restrictions.

There have always been your vegetarian cousin and your uncle with diabetes. But this year, your sister with¬†Irritable Bowel Syndrome (IBS)¬†is bringing her gluten-intolerant boyfriend, and your nephew with the nut allergy will be joining you. Mom called to remind you that your dad’s cholesterol is through the roof, so please go easy on the saturated fat when cooking this year. Oh, and did she mention she’s just been diagnosed with lactose-intolerance?

Take a deep breath, and put away the Excel spreadsheet. Hosting a successful and delicious Thanksgiving meal for a digestively diverse crowd doesn’t necessarily translate into more work. It just means you need to get smart on strategies that make each dish meet the needs of most people at the table. Here are some tips to get started:

‚ÄĘ Keep the side dishes vegetarian.¬†By making most‚ÄĒor all‚ÄĒside dishes vegetarian-friendly, you save yourself the work of having to come up with a separate vegetarian entr√©e for the non-meat eaters. Your veggie guests will leave full and satisfied if they can fill their plates with all the vegetable and grain-based dishes you prepare. So use vegetable stock instead of chicken¬†stock¬†in stuffing (and leave out the sausage); use kosher (gelatin-free) marshmallows in the sweet potato casserole, and use smoked paprika instead of bacon to flavor roasted Brussels sprouts. (Alternatively, you can serve bacon-infused sauces or dressings that can be served on the side if you just can’t envision Thanksgiving without bacon!)

‚ÄĘ Use¬†lactose-free products¬†in all recipes that call for dairy. Lactose-free versions of milk, plain¬†yogurt, and sour cream are available nationwide, and lactose-free plain kefir‚ÄĒa thick, drinkable yogurt‚ÄĒis a great stand-in for heavy cream. This swap won’t affect the taste or texture of your dishes at all, but it will make them much more comfortable to digest for guests with IBS and lactose intolerance. Plus, lactose-free kefir is a lower -calorie and lower-cholesterol alternative to heavy cream. As a result, your weight-watching relatives can feel much less guilty about having a nibble of mashed potatoes or a slice of pumpkin pie. Note that aged cheeses (cheddar, Parmesan, etc.) and butter are virtually lactose-free; moderate portions of¬†foods¬†containing these ingredients should be well-tolerated by most guests.

‚ÄĘ Minimize the presence of wheat flour at the table, and consider whole-grain, gluten-free alternatives.¬†Traditional bread-based stuffing isn’t doing anyone any favors‚ÄĒit’s a no-go for diabetics as well as weight-conscious and gluten-intolerant guests. Why not use wild rice or quinoa as the base for a healthier and more nutritious stuffing loaded with traditional flavors like chestnut, mushroom, sage, and thyme? A dish like this also adds substance to a vegetarian meal. Separately, note that¬†wheat flour is found in many store-bought convenience foods¬†used in holiday fare‚ÄĒFrench’s French Fried Onions, for example, to top green bean casserole or Campbell’s Cream of Mushroom soup for the gravy. If you use these ingredients in your recipes, try seeking out gluten-free substitutes, or serve them on the side whenever possible to avoid contaminating the whole dish for those who must avoid gluten. If you’re making gravy from scratch, swap all-purpose flour for sweet rice flour to make it gluten-free. Easy as pie!

‚ÄĘ Speaking of pie, make sure to offer at least one dessert that can be enjoyed by the¬†gluten-free¬†and nut-free crowd.¬†If apple and pecan pies are already on the menu, why not offer pumpkin in an alternative form, like individual custards or gluten-free quick bread? How about a flourless chocolate cake or chocolate-dipped poached pears?¬†Living Without¬†magazine publishes a terrific holiday edition full of allergy-friendly recipes, and a simple Google search will¬†yield¬†recipes for hundreds of allergy-friendly desserts that can be enjoyed by everyone at the table. Alternatively, gluten-free baking mixes for cookies, cakes, and brownies‚ÄĒmost of which are also nut-free‚ÄĒare widely available in supermarkets nationwide and help you whip up another dessert in no time flat. As if it needed to be said, fresh fruit is always an appropriate and safe option for ending an indulgent holiday meal. Simply offering a bowl of clementines or platter of fresh grapes is a gesture that will be appreciated by guests with dietary restrictions, and those watching their weight or blood sugar levels.

The downside of hosting a wildly successful holiday meal in which everyone feels included, of course, is that they’re likely to come back next year. Consider yourself warned!

Hungry for more? Write to with your questions, concerns, and feedback.

Tamara Duker Freuman, MS, RD, CDN, is a NYC-based registered dietitian whose clinical practice specializes in digestive disorders, Celiac Disease, and food intolerances. Her personal blog,, focuses on healthy eating and gluten-free living.