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6 Running Tips to Keep You Safe This Winter

Photo: Getty Images

Photo: Getty Images

If you prefer exercising indoors, your workout routine may not be affected by colder months. But for runners who’d rather pound the pavement than log miles on a treadmill, there are some serious safety factors to consider when the temperature drops. We’re all for exercising in the great outdoors come rain, shine, or snow. But to make sure we’re staying as smart as we are fit, we spoke with running coach Jenny Hadfield to get her expert tips on running safely all winter long.

RELATED: 15 Running Tips You Need to Know

Dress for the occasion

When running in the cold, your first instinct is probably to bundle up in every piece of workout clothing you own. But before going overboard with layers, pause and consider your outfit choice. Aim to dress for temperatures 15-20 degrees warmer than the current weather to account for your body heat, advises Hadfield. “You should feel chilled when you walk out the door,” she says. “If you’re toasty, head back in and remove a layer.” She recommends putting together a winter running wardrobe that includes a shell jacket, long sleeve tech shirt, tech tights, gloves, wicking socks, and a hat or headband.

Keep all eyes on you

Between limited daylight hours and snowy conditions, it can be hard for cars to see you during winter runs. That’s when reflective gear becomes essential. Hadfield recommends investing in a few pieces of reflective and bright running apparel. If you don’t want to splurge on new clothes, at least consider adding a reflective vest or small strobelight to your attire.

RELATED: 10 Winter Health Myths, Busted

Stay sure-footed

“Regular running shoes can do the trick on dry winter days,” says Hadfield. “But when the snow and slush strikes, consider going with a GORE-TEX version to keep your feet dry.” She also recommends wearing a traction device like Yak Trax to keep you from taking a nasty tumble in the snow.

Switch-up your stride

Another way to stay upright and smiling during your winter run is to adjust your form. On snowy days, Hadfield advises shortening your stride and keeping your feet low to the ground. “You will run more efficiently and reduce the risk of slipping, falling or straining muscles,” she says. When it’s possible, run through fresh snow over packed, and always keep an eye out for sneaky ice-covered obstacles.

Run like the wind

Start your run by bravely facing the wind head-on. While this isn’t the most pleasant way to begin your trek, you’ll avoid getting chilled by a headwind on the way home, says Hadfield. Take this as an opportunity to mix up your usual running route, and have fun exploring new parts of the neighborhood.

RELATED: 20 Habits That Make You Miserable Every Winter

Don’t be too cool

“Although it’s possible to run in sub-zero temperatures, when the weather gets extreme, it’s best to take it indoors to get a safe and quality workout,” says Hadfield. So even if you’re not a fan of the treadmill, under certain conditions like extreme wind chill or during a blizzard or snowstorm, it’s logically a better choice.  A treadmill workout reduces the risk of slipping on ice or straining a muscle when tensing in cold weather.

Whether you decide to stay inside or brave the chilly outdoors, these tips will help keep you safe and (mostly) warm during your winter workout.

 




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5 Old-Time Diseases That Are Making a Comeback

Photo: Getty Images

Photo: Getty Images

Measles, tuberculosis… bubonic plague?! If headlines about old-time diseases on the comeback have you worried, you’re not alone. Here’s what you need to know to stay safe (and sane) amid recent outbreaks.

Plague

Think this notorious killer died with the Middle Ages? The disease actually persists in parts of Africa, Asia, and South America. And there have been 16 reported cases of plague, with four deaths, in the United States this past year. Most recently, a 16-year-old girl from Oregon was sickened and hospitalized after apparently being bitten by a flea on a hunting trip.

You can get plague from fleas that have carried the Yersinia pestis bacteria from an infected rodent, or by handling an infected animal, according to the Centers for Disease Control and Prevention (CDC). Bubonic plague is the most common form in the U.S., while pneumonic plague (affecting the lungs) and septicemic plague (affecting the blood) are less prevalent but more serious. Symptoms of bubonic plague include fever, chills, headache, and swollen lymph glands.

RELATED: 15 Diseases Doctors Often Miss

The good news is that plague is extremely rare, has a very low risk of person-to-person transmission, and can be effectively treated with antibiotics, explains Michael Phillips, MD, Associate Director of the Division of Infectious Diseases in the Department of Medicine at NYU Langone Medical Center. (The bad news is that plague can be fatal if treatment isn’t started within 24 hours of the arrival of symptoms.) To stay safe, avoid contact with wild rodents (that means squirrels and chipmunks, in addition to rats), steer clear of dead critters, and call your doctor if you develop any symptoms after being exposed to fleas or rodents, particularly in western states, where U.S. cases tend to occur. “While we can expect to see occasional cases in parts of America, it’s highly unlikely that there would be a wide-scale outbreak,” says Dr. Phillips. “As long as you’re not mucking around where you might come up against mice and fleas, you don’t have to worry.”

Mumps

Once a common illness among children and young adults, cases of mumps in the US have dropped by 99% since a vaccine was introduced in 1967. But occurrences crop up, particularly among close-knit communities. The CDC reports that there have been 688 reported cases of mumps in the US in 2015, including small outbreaks at universities in Pennsylvania, Iowa, and Wisconsin. In 2014, there was a mini-outbreak among professional hockey players.

The virus that causes mumps is spread in close quarters (think college dorms or locker rooms) via coughing, sneezing, talking, or sharing cups or eating utensils. Symptoms of mumps include fatigue, fever, head and muscle aches, and loss of appetite, followed by puffy cheeks caused by swelling of the salivary glands. There is no treatment, but most people recover fully in a few weeks. Complications are rare, but can include hearing loss, meningitis, and inflammation of the testicles or ovaries.

RELATED: 12 Facts You Should Know About Ovarian Cysts

The only way to prevent the mumps (aside from avoiding people with it) is to get the MMR (measles-mumps-rubella) vaccine. Though usually administered to kids, you can get the vaccine at any time. It’s not foolproof (two doses are 88% effective at preventing the disease, per the CDC), and its protection can wear off over time, but it’s vastly better to get the shot than not. Booster doses are often recommended during outbreaks.

Measles

Like mumps, measles was once widespread: in its heyday, nearly every American child got the disease before they turned 15, and an estimated 400 to 500 Americans died from it each year, according to the CDC. Widespread adoption of the vaccine in the 1960s, however, led to the elimination of the disease from the U.S. in 2000.

Not so fast: measles has made a troubling comeback of late, with a spike of 667 cases reported in 2014, and another 189 in 2015. Many of this year’s cases stemmed from an outbreak at two Disney theme parks in California.

The virus that causes measles is spread via coughing and sneezing, and is so contagious that 90% of non-immune people near someone infected will get it, according to the CDC. “It travels like a gas through the air,” says Dr. Phillips, making it “the ultimate transmissible infection.” Symptoms of measles include fever, cough, runny nose, red eyes, and a rash that typically begins at the hairline and spreads downward across the body. Complications can include diarrhea and ear infections, and in rare cases, life-threatening pneumonia and encephalitis.

There is no treatment, which makes vaccination imperative. Experts have attributed the recent surge to lax vaccination habits; in some cases, unvaccinated people may have picked up the bug overseas and spread it to communities of unvaccinated people. Two doses of the MMR (measles, mumps, and rubella) vaccine are about 97% effective at preventing the disease; it’s particularly important to get vaccinated if you’re traveling internationally. “Prevention is the hallmark,” says Dr. Phillips. “If we develop pockets of under-vaccinated people and start having enough transmission, even those individuals who are vaccinated will be at risk.”

RELATED: Adult Vaccines: What You Need and When

Tuberculosis

Leading up to the 1882 discovery of the bacteria Mycobacterium tuberculosis, this scourge killed one out of every seven people living in the United States and Europe. Antibiotics have dramatically reduced its deadliness, particularly in the US, and as recently as the 1990s it was believed that tuberculosis could be eliminated from the world by 2025, according to the National Institute of Allergy and Infectious Diseases. But it persists, killing between 2 and 3 million people globally each year. Though most Americans don’t consider TB a threat, it’s showing signs of a resurgence: there were 9,421 reported US cases of TB in 2014, according to the CDC, and 555 deaths in 2013 (the last year for which data are available). Recent cases include three teachers at a New York City elementary school, a San Antonio high school student, and another high school student outside of San Diego.

TB is caused when Mycobacterium tuberculosis attacks the lungs. It’s spread through the air when an infected person coughs, sneezes or talks (though not by shaking hands, kissing, or sharing food, drink, or toothbrushes). People with compromised immune systems are especially vulnerable. Symptoms of TB include a cough that lasts three weeks or longer, often producing blood, as well as fatigue, fever and weight loss.

“Many cases we’re seeing involve folks who were infected years before, were asymptomatic, and then the disease reactivates later in life,” explains Dr. Phillips.

The good news is that TB is curable with treatment, though several different antibiotics must be taken over 6 to 12 months. To stay safe, avoid contact with TB patients, particularly in crowded, enclosed environments. If you think you may have been exposed to someone with TB, see your doctor immediately for testing and possible treatment.

TB is scary enough on its own, but health professionals are particularly worried about the rise of antibiotic-resistant TB throughout the world. “We’re seeing more and more cases that are multi-drug-resistant, which means it requires a second or a third line therapy to treat,” says Dr. Phillips. “We have to think globally about this one: helping to prevent cases overseas and working on new drug development can only help keep us safe domestically.”

Scarlet fever

Largely forgotten over the past century thanks to the rise of antibiotics, this bacterial infection is perhaps best known for the role it plays in the classic children’s book The Velveteen Rabbit. (When the young protagonist comes down with scarlet fever, all his toys, including his beloved rabbit, must be destroyed, on doctor’s orders.)

Researchers have recently been tracing scarlet fever’s comeback in Asia (with more than 5,000 cases over the past five years in Hong Kong and 100,000 in China) and the United Kingdom (roughly 12,000 cases over the past year).

RELATED: The 20 Biggest Lessons We Learned About Our Health in 2015

Caused by the same type of bacteria behind strep throat (Streptococcus), scarlet fever commonly afflicts children ages 5 to 12, and shares many symptoms with strep (fever, sore throat, headache, nausea), along with a red, sandpapery rash that appears on the chest and neck and may spread across the body. Like strep, scarlet fever can be diagnosed via a throat swab or throat culture, and can be effectively treated with antibiotics. Researchers are concerned, however, that newer outbreaks may be related to antibiotic resistance, which can make scarlet fever harder to knock out with drugs.

To stay safe, avoid contact with infected people (the disease spreads via sneezes or coughs), wash your hands regularly (as you would to ward off any communicable disease), and seek treatment as soon as symptoms develop. “It’s easily transmitted in group settings,” says Dr. Phillips, “so there is the risk that when a toxigenic strain moves into a community, it would spread rapidly.”




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Drowsy Drivers Pose Risks to Others, Themselves

THURSDAY, Dec. 31, 2015 (HealthDay News) — Hitting the road for a New Year’s gathering? Crossing the highway rumble strip is a sign that you’re too sleepy to drive, researchers report.

Sleepiness affects your ability to make decisions, and ignoring a rumble strip could make you prone to a deadly crash, they added.

“Pulling over and taking a 15-20 minute nap or drinking a double shot of coffee have been found to be the most effective ways of increasing driver alertness and reducing sleepiness,” study author Chris Watling, of Queensland University of Technology’s Centre for Accident Research & Road Safety-Queensland in Australia, said in a university news release.

Researchers from Queensland, the Stress Research Institute of Stockholm University and the Swedish Road and Transport Research Institute observed 36 people during a 90-minute simulated driving session.

“What we found was the first rumble strip hit reduced sleepiness, but repeated hits did not increase alertness, demonstrating sleepiness levels were linked to a greater probability of hitting a rumble strip,” Watling said in a Queensland University news release.

Previous studies found rumble strips help prevent car accidents but are not a foolproof solution for sleepy driving, the study published recently in the Journal of Sleep Research said.

The findings suggest that sleepiness increases over the duration of a drive, Watling said. “It is very possible that a driver will run off the road despite the presence of rumble strips if they ignore an early rumble strip hit and decide to continue driving when highly sleepy.”

The study authors recommend that drivers build in time for breaks to manage fatigue on long road trips. Drivers should also take a break if they notice signs of sleepiness such as yawning, blinking more often and shifting positions in the seat.

The researchers noted that trouble concentrating and difficulty keeping the eyes open are signs of more extreme sleepiness.

“Ideally, drivers should stop driving and use a sleepiness countermeasure after noticing some of the early signs of sleepiness,” Watling said.

The researchers said there are a number of actions drivers can take to avoid drowsy driving:

  • Get enough sleep the night before a long drive.
  • Take driving breaks.
  • Pull over and take a 15- to 20-minute nap during a long trip.
  • Drink a caffeinated beverage.

Many drivers believe that opening the car windows, turning up the radio or blasting the air conditioner will help them stay awake, but the researchers said these strategies do not help people stay alert.

More information

The U.S. Centers for Disease Control and Prevention provides more information on drowsy driving.





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Too Often, CPAP Is Only Sleep Apnea Treatment Offered

By Tara Haelle
HealthDay Reporter

THURSDAY, Dec. 31, 2015 (HealthDay News) — More than half of those diagnosed with sleep apnea fail to stick with the standard treatment for the condition, the CPAP mask, a new study says.

And most aren’t given additional options or referred to a specialist, even when they can’t tolerate the first treatment.

Obstructive sleep apnea is a common breathing disorder in which a person frequently stops or slows their breathing during sleep. The standard treatment is continuous positive airway pressure, or CPAP. A CPAP mask pushes air into the person’s airways while they sleep.

“The most striking thing about our study is that this is the first study to look at how many patients are using CPAP after a diagnosis of obstructive sleep apnea,” said corresponding author Dr. Alan Kominsky, an assistant professor of surgery at Cleveland Clinic in Ohio.

“The surprising finding was just how few patients were referred to other providers once CPAP failed,” he said.

The findings were published recently in the journal Otolaryngology – Head and Neck Surgery.

Obstructive sleep apnea probably affects between 5 percent and 7 percent of the U.S. population, the researchers said. The condition is usually diagnosed during a sleep study that measures how many times someone stops breathing (apnea) or has shallow breathing with a drop in blood oxygen (hypopnea) for at least 10 seconds during each hour of sleep.

The study authors reviewed the medical records of just over 600 people. All of them had been diagnosed with obstructive sleep apnea after a sleep study and were immediately prescribed CPAP.

Just 42 percent began using CPAP regularly as directed. Only about a third of the remaining people who weren’t using CPAP were referred to a specialist to help them manage their sleep apnea.

Dr. Michael Thorpy, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City, said this reflects the difficulty of having patients use CPAP. “It is not an easy treatment for a lot of patients to sleep with a machine at night, and it requires some work and effort to get patients to become compliant,” he said.

Thorpy, who was not involved in the study, found it surprising how few patients in the study were referred to a sleep specialist from the start.

“The thing that strikes me is that they have a pattern of primary care physicians referring the patients to sleep studies, but here [at Montefiore], everybody is seen by a sleep specialist,” Thorpy said. “It’s difficult to get patients to use CPAP, but we work with patients to get the right mask and the right fit and to get the CPAP working for them.”

Sleep centers may have higher rates of people using CPAP because they have sleep specialists working with patients, Thorpy said. “It’s not just a matter of diagnosing a person with sleep apnea and giving them a prescription for a machine and expecting them to use it,” he said.

Respiratory therapists or other care providers can help work with patients or discuss alternatives if a patient is having trouble with CPAP, Kominsky said.

For some, CPAP is the only appropriate treatment, but others may have additional options, including dental devices and surgery, Kominsky said. Dental devices are best for those with mild to moderate sleep apnea, he said.

“Sometimes the problem is reluctance, and a visit with a surgeon to explore the other options will convince the patient to get over their initial refusal to use CPAP,” Kominsky said.

Untreated obstructive sleep apnea increases the risk of heart disease, stroke, high blood pressure and diabetes, as well as memory and thinking trouble, Kominsky said.

More information

For more about sleep disorders, visit the U.S. Centers for Disease Control and Prevention.





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4 Healthy (and Surprisingly Cheap) Things to Buy at Trader Joe’s

Study Links Home Births to Slightly Higher Infant Death Risk

By Randy Dotinga
HealthDay Reporter

WEDNESDAY, Dec. 30, 2015 (HealthDay News) — Babies born outside of a hospital are more likely to be stillborn, or to die within a year of birth, a new Oregon study suggests.

However, the risk of death in both groups was small. The study found nearly four deaths for every 1,000 babies born outside of a hospital compared to approximately two deaths for every 1,000 deliveries that occurred in a hospital.

“There is a small risk of serious complications that are best dealt with in hospital. They’re rare but the risk is not zero,” said study co-author Dr. Aaron Caughey, chair of obstetrics and gynecology at Oregon Health & Science University School of Medicine. “The tradeoff is, in the hospital, you lose control over your birth experience.”

It’s important to note, however, that the study wasn’t designed to prove a cause-and-effect relationship between infant deaths and out-of-hospital deliveries. The study only showed a link between these factors.

The study appears in the Dec. 31 issue of the New England Journal of Medicine.

The findings provide expectant parents with “numbers that give them a rational basis for planning about where they want to have their baby,” said Dr. Michael Greene, chief of obstetrics at Massachusetts General Hospital in Boston, who co-wrote a commentary accompanying the study.

Parents should consider “what’s important to them and how much risk they’re willing to tolerate,” he said.

While the extra likelihood of death in the study may seem high, Greene added, “risk is in the eyes of the beholder. There are people who will see those risks and perceive them as acceptable in order to avoid the interventions that they really don’t want to be subjected to.”

In the United States, births not in a hospital are still extremely rare, accounting for fewer than 1 percent of births, according to the American College of Obstetricians and Gynecologists. But the numbers have been growing amid more support for old-fashioned births outside a hospital, the study authors said.

The study examined statistics from nearly 80,000 births that occurred in Oregon from 2012 and 2013. Oregon requires extensive information to be included on birth certificates.

Just over 3,200 women planned to deliver at home or at a stand-alone birthing center. The researchers compared these women to those who had planned to give birth at a hospital — almost 76,000 women.

The investigators found that 94 percent of births outside a hospital were unassisted vaginal deliveries compared to 72 percent in a hospital. The researchers also noted a decreased use of obstetrical procedures — such as induction of labor and cesarean delivery — with home births.

“Maybe we’re using these interventions more frequently than we need to,” Caughey said.

Other research into the safety of home births has been mixed. Earlier this month, a study from Canada suggested that home birth is about as safe for babies as hospital birth. However, midwives are regulated more strictly in Canada than in the United States, and the study only looked at births that were attended by midwives and considered to be low-risk.

Greene pointed to another recent study — this one from the Netherlands — that suggested a similar increased risk for out-of-hospital births as the new American study.

What should mothers do if they want to give birth outside a hospital?

Both Greene and Caughey agreed that midwives are crucial, and they said it’s important to have good communication with a hospital in case an emergency occurs.

“In theory, one way of improving the safety of out-of-hospital births is to make sure the midwives have a formal backup structure with a designated physician at a nearby hospital so the mother can transfer if things start to go badly,” Greene said.

According to Caughey, better communication would also reduce friction that occurs when hospitals “only see the complications” and haven’t had a chance to develop a trusting relationship with midwives. “It’s about building those relationships so they’ll be welcomed when they come in with their patient,” he said.

More information

For more about home births, visit the American College of Obstetricians and Gynecologists.





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Here’s Why You Eat More When You Drink

Photo: Getty Images

Photo: Getty Images

TIME-logo.jpg

Snacking after drinking is not an uncommon habit, and new research sheds light on why people may eat more after drinking alcohol.

Excess drinking and weight gain have been linked in the past. Some researchers speculate alcohol may influence cravings, but in a new study published in the journal Health Psychology, researchers suggest that alcohol impairs inhibitory control, which leads people to eat more.

The researchers randomly assigned 60 undergraduate women to either drink a mixed beverage of vodka and diet lemonade, or a diet lemonade that had a vodka mist sprayed on the top of the glass so the women would believe there was alcohol in their drink. After drinking their beverages, the women were asked to fill out a food craving questionnaire and complete a challenging task. In the task, the words blue, red, yellow and green appeared in a different color. For example, the word “red” was written in the color yellow. The women were asked to say out loud what color the words were printed in.

After that, the women were given chocolate chip cookies and were told they can eat as much or as little as they wanted.

The women who drank alcohol performed worse in the task compared to the women in the placebo group, and they ate more cookies. The researchers suggest that the reason the women ate more calories was because their inhibitory control was impaired (as measured by the color task).

Interestingly, the women in the study who were considered more restrained eaters (people limiting how much they eat to lose or maintain their weight) were not affected by the alcohol. “One explanation for this is that highly restrained eaters put considerably more effort into resisting food,” the authors write.

The study size was small and more research is needed, but the study authors conclude that alcohol may be linked with weight gain because the women’s self-control was lessened, not because they experienced heightened cravings. “These findings highlight the role of alcohol consumption as a contributor to weight gain and suggest that further research into the role of restraint in alcohol-induced food consumption is needed,” the study authors write.

Keep that in mind this New Year’s Eve.

This article originally appeared on Time.com.




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Drinking Water Pipes Full of ‘Good’ Bacteria

WEDNESDAY, Dec. 30, 2015 (HealthDay News) — Drinking water pipes and water treatment plants host an ecosystem of “good bacteria” that help purify the water, Swedish researchers say.

Thousands of species of beneficial bacteria form a thin coating called a biofilm in water treatment plants and on the inside of water pipes. These bacteria play a much greater role in providing clean drinking water than previously thought, the researchers explained.

“A previously completely unknown ecosystem has revealed itself to us. Formerly, you could hardly see any bacteria at all and now, thanks to techniques such as massive DNA sequencing and flow cytometry, we suddenly see eighty thousand bacteria per milliliter in drinking water,” said Catherine Paul, an applied microbiology and water resources engineering researcher at Lund University.

The presence of good bacteria in drinking water systems is “similar to what happens in our bodies. Our intestines are full of bacteria, and most the time when we are healthy, they help us digest our food and fight illness,” Paul said in a university news release.

The study, published recently in the journal Microbes and Environments, could prove useful when water systems are updated and improved.

“The hope is that we eventually may be able to control the composition and quality of water in the water supply to steer the growth of ‘good’ bacteria that can help purify the water even more efficiently than today,” Paul said.

More information

The U.S. Centers for Disease Control and Prevention has more about drinking water.





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Could High-Dose Vitamin D Help Fight Multiple Sclerosis?

By Amy Norton
HealthDay Reporter

WEDNESDAY, Dec. 30, 2015 (HealthDay News) — High-dose vitamin D appears safe for people with multiple sclerosis, and it may help quiet the immune system hyperactivity that marks the disease, a small clinical trial finds.

The study, published online Dec. 30 in Neurology, bolsters evidence that vitamin D might benefit people with MS.

But clinical trials are still underway to answer the big question: Does taking vitamin D improve MS symptoms and alter the course of the disease?

The current study shows only that high doses — 10,400 IU a day — reduce the proportion of certain immune-system cells that have been implicated in the MS disease process.

“I’m not going to make any claims beyond that,” said senior researcher Dr. Peter Calabresi, a professor of neurology at Johns Hopkins University in Baltimore.

“We don’t have enough data here to guide clinical practice,” he stressed.

Bruce Bebo, executive vice president of research for the National Multiple Sclerosis Society, echoed that caution.

“This study was not designed to look at efficacy against MS. It was too small and too short to do that,” said Bebo, whose group helped fund the research.

Still, Bebo added, the findings are important for other reasons. For one, he said, “they give us some hints about the mechanisms that explain the higher MS risk associated with low vitamin D.”

MS is caused by an abnormal immune system attack on the protective sheath surrounding nerve fibers in the brain and spine. That leads to symptoms such as muscle weakness, numbness, vision problems, and difficulty with balance and coordination.

Typically, MS symptoms flare up periodically, followed by periods of remission. Over time, the disease can cause worsening problems with walking and mobility.

The precise cause of MS is unknown, but researchers believe it involves a combination of genetic vulnerability and certain environmental triggers. Inadequate vitamin D — a nutrient needed for normal immune function — is considered one of the suspects.

That’s partly based on studies showing an association between blood levels of vitamin D and the risk of developing MS. But there is also more-direct evidence, Bebo said. For example, research has shown that vitamin D can reduce the effects of an MS-like disease in lab mice.

The new findings suggest it may alter immune system activity in people with MS, too, Bebo said.

According to Calabresi, the results underscore another point: High doses of vitamin D are probably necessary.

His team tested two doses in 40 adults with MS. Over six months, one group took 10,400 IU of vitamin D a day — about 17 times the amount that the U.S. government recommends for healthy adults (600 IU a day); the other group took 800 IU a day.

In the end, only the high-dose group showed changes in their immune system activity. The largest effect, Calabresi said, was a reduction in cells that produce an inflammatory protein called interleukin-17.

However, the study looked only at certain aspects of immune function. And MS is a “complicated disease immunologically,” Calabresi noted.

He said it will be interesting to see whether vitamin D has additional immune system effects in people with MS, or possibly other autoimmune diseases.

Several clinical trials are now testing vitamin D against MS, including a U.S. study that’s still recruiting patients. The trials are using doses ranging from 5,000 to 10,000 IU a day, Calabresi said.

Without those trial results, he said, it’s too early to recommend that people with MS take vitamin D.

But, he added, since adequate vitamin D is important for overall health, people may want to be tested for deficiency in the nutrient.

With vitamin D supplements readily available, Calabresi also recognized that some people with MS will probably start taking it even in the absence of proof.

He encouraged them to use vitamin D only under medical supervision.

In this study, high doses appeared safe over six months. But, Calabresi said, high blood levels of vitamin D can send blood calcium concentrations soaring, which can cause kidney stones or other problems, such as poor appetite, weakness and constipation.

Bebo agreed. “Always speak to your [doctor] about any medications or supplements that you’re thinking of taking,” he said.

More information

The National Multiple Sclerosis Society has more on the possible causes of MS.





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How to Foam Roll Every Hard-to-Reach Muscle

We all love massages, right? In fact, I’d be willing to bet that most of us would be fully content if all we got was gift cards for massages this holiday season. So what if I told you that you could be getting massages every day, for free?

While it’s not quite the same as going and getting pampered—OK, sorry, it’s basically nothing like getting pampered. But foam rolling truly can have the same after-effect on your muscles.

A foam roller, when used appropriately, is one of the best ways to cool your muscles down after a workout. The technique (also known as self-myofascial release) can aid recovery and help keep your muscles healthy for the long run.

RELATED: 8 Best Foam Rollers to Ease Your Aches

You’ve probably seen these lying around the gym and maybe you’ve given one a whirl, only to find that you’re not really sure what you’re doing. Plus, it’s easy enough to get at those sore calf muscles, but what about those more awkward spots?

Here, I’ll go over how to correctly roll the most hard-to-reach yet commonly sore places. These moves can be done before or after a workout, but it’s also a good idea to foam roll on your off days as well to help with recovery. (Basically any time is a good time to do it!)

Roll out each of the following areas for about 15-30 seconds each. Repeat as much as needed.

RELATED: 7 Running Injuries and How to Avoid Them

Inner Thighs

Photo: Jen Cohen

Photo: Jennifer Cohen

Place the foam roller underneath your left inner thigh and place your right knee on the floor. Roll back and forth so that the foam roller is pressing into your inner thigh. Make sure you roll through the entire length of your inner thigh. Spend about 15-30 seconds here before switching to your right leg.

Outer Thighs

Photo: Jen Cohen

Photo: Jennifer Cohen

Place the foam roller underneath your left outer thigh and cross your right leg in front of your left. Use your arms to help you roll back and forth. This will also allow you to control how much pressure is going into your leg. Roll all the way up to your hip and all the way back down to just above the knee.

If it hurts, that’s okay. As long as you’re breathing normally, you’re not hurting anything. Pain is usually a sign that you need to foam roll because the muscle fascia has built up. (However, if you feel sharp, jabbing pains, consult with a physician.)

Next, roll over so that you’re facing down and continue rolling up and down your leg to ensure you hit your quads (front of your thighs). Repeat on the other side.

RELATED: 4 Easy Knee Stretches to Help Beat Knee Pain

 Glutes

Photo: Jen Cohen

Photo: Jennifer Cohen

Place the foam roller underneath your right glute with your hands behind you and your left leg straight out and off the floor. Roll back all the way up until you’re almost at your lower back and then roll forward until you’ve reached the top of your hamstring. You can also turn the foam roller parallel to your leg and roll side-to-side on your glute. Repeat this for 15-30 seconds before switching sides.

Hamstrings

Photo: Jen Cohen

Photo: Jennifer Cohen

Place the foam roller underneath your right leg with your hands behind your back. Keep your left leg off the floor if possible. Roll all the way to the top of the hamstring, just below the glute, and then all the way back down until just above the back of your knee. Repeat on the other side.

RELATED: 8 Smartwatches That Will Take Your Workouts to the Next Level

Calves

Photo: Jen Cohen

Photo: Jennifer Cohen

Place the foam roller underneath your left calf. If you can tolerate it, you can roll both calves at the same time, but if that’s too much pressure, keep your right heel on the floor with your hands behind you. Roll all the way up and down your calf muscle and be sure to rotate your leg left and right so that you hit both sides of the calves as well. Repeat on the other side.

Lats

Photo: Jen Cohen

Photo: Jen Cohen

You ready for this one? Lie on your right side and place the foam roller just underneath your armpit. Keep your right arm elevated and hold the foam roller with your left arm. Your hips will stay on the floor as you roll up and down along the side of your body. Go up to just below your armpit and all the way down to the bottom of your ribs. Repeat on the other side.

Looking for more ways to stretch out after a workout? Check out The 5 Best Stretches to Finish A Workout (and Stop Soreness!)

Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur, and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants to lose hundreds of pounds before their big day, and she appears regularly on NBC’s TodayExtraThe Doctors, and Good Morning America. Connect with Jennifer on FacebookTwitterG+, and Pinterest.




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