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4-THE CAROLINA TIMES-SATURDAY, JANUARY 8, 2005 Good Health Excessive Exercise Can Be Dangerous To Your Health Fit Together Offers Tips on Long-Lasting Healthy Lifestyles Jennifer Wider, M.D. Society for Women’s Health Research The cornerstones of good health have always included a proper diet and plenty of exercise. But is there a time when too much of a good thing can Iv danoerous? As the New Year approaches and brings countless pledges of more exercise, people need to beware of the risks involved with over- " Them"s^no doubt about it: exercise is part of being healthy. But for some people, it can become an addiction and lead to physical and emo tional consequences. Sometimes called compulsive exercise, certain people use extreme, continuous activity at the gym to lose an abnormal amount of weight, calm a powerful fear of being fat, pacify gu.lt or purge their body of calories. _ . . A host of physical consequences can result from over-exercismg. It the exercise causes oyeruse injuries or if the person's physical per formance is declining rather than improving, it may suggest over training," says James C. Rosen, Ph,D., professor of psychology at he University of Vermont and head of the obesity advisory committee at the National Institutes of Health in Bethesda, Md. Overuse injuries include: pulled muscles, stress fractures, knee trauma, slim splints, strained ham- strinss and ripped tendons. . There is evidence that women who over exercise may be at higher risk for certain types of injuries when compared with men. W omen seem to be more likely to injure their anterior cruciate ligament, which is one of four ligaments critical to the stability of the knee jotnt. Although a defini tive reason for this has not been pinpointed, several theories have been explored including female hip width and knee angle, discrepancies in muscle strength and hormonal influences. . . u It's important to note that overuse injuries are frequently seen in both women and men. Many studies support the belief that injury rates are more often the result of the type of exercise or sport rather than the gen der of the participant. For both sexes, strains and sprains seem to be the most common type of injury. ' The damage done by over exercise can have psychological implications as well. According to Rosen, "if the exercise significantly interferes with other responsibilities that the person agrees are important or if the person is losing enjoyment for physical activity and feels burned out," there may be a problem. . . . , There’s nothing wrong with adding a ^°'id^g.men of exercise t - our Npw Year’s resolutions, but try not to overdo it. Exercise can Dt. very healthy, especially in moderation. Here are a few tips to prevent overuse '"smTexercising immediately if you feel pain. It’s usually a sign that sortiething is wrong. If the pain or discomfort persists after you have "^f'Tou are*'sTarting'r"new exercise routine,' start slowly and increase ^ Alternate the type of exercise you do every day. You should get at least 30 minutes of cardiovascular exercise daily and there are a vane y workouts to accomplish this: running, stationary bikes, elliptical trainers, Re;TSu;-mnT^oes every 500 miles. The shoes can wear out and lose their ability to absorb shock, which will increase your risk RALEIGH — Fit Together is of fering North Carolinians healthy alternatives to overeating and too much TV watching and video game playing over the holidays. Keeping children productively active is always a challenge for parents during holiday breaks. Fit Together is offering a practical resource that families can use to prepare healthy meals, plan ac tivities and promote long-term ways to get fit and stay fit. Fit To gether is one of the nation’s most comprehensive statewide over weight/obesity prevention campaigns. Its Web site, www.FitTogetherNC.org, is full of quick tips and suggestions for making physical activity and healthy eating integral to your holiday celebrations. Now is the time also to start thinking about your New Year’s resolutions and Fit Together can help while offer ing a twist on the traditional. "Obesity and excess weight are serious challenges in North Caro lina." said Lt. Gov. Beverly Perdue, chair of the NC Health and Well ness Trust Fund (HWTF). "Fit To gether offers practical day-to-day solutions as well as a new twist on the type of New Year’s resolutions North Carolinians can make to move toward healthy lifestyles." In addition to eating smarter and moving more this season. Fit To- jury THE CAROLINA TIMES L.E. AUSTIN Editor-Publisher 1927-1971 (USPS09i-3au) (Mrs ) Vivian Austin Edmonds Editor-Publisher 1971-2002 Kenneth W. Edmonds Editor-Publisher 2002- Published every Thdjjday Christmas) in Durharn, W 27702-3825 Office located at 923 Old l^eet Dur?l^"K'.c" i7loi™Pericdicals Postage paid at Dur ham, North Carolina 27702. Volume 83, Number 1 len®d^ad*dms^s"ohanges to THE CAROLINA TIMES, P.O. Box 3826, Dur- ''^"(iB^CRIPTON^RATES: one year^D^^^^^^^^ sales tax; one year, outside 5 35 postal regulations RE- Publishers Association, AssMi^ed Press. pot necessarily Opinions expressed by oolumrhste to edit for brevity LTclISV ?h'!fh'^wipSpey WIl'L not !E RESPONSIBLE for the return of pictures or manuscripts. ™f “5“ sJis all are hurt as long as anyone is held back. gether urges North Carolinians to give a gift that will last for genera tions to come: a resolution to im prove your community’s approach to healthy lifestyles. Di.scover how to take action at www.FitTogethcrNC.org and: • Resolve to educate yourself on your children’s activities while they’re in school. What role does P.E. play in your child’s education? Visit www.FitTogetherNC.org to find information on how some pub lic school systems are making physical education a priority again. • Resolve to start a workplace wellness program, like a walking club or healthy lunch group for you and your colleagues in ’05. Go to www.FitTogetherNC.org to learn more about the variety of work place wellness programs in North Carolina and how they’re making a positive difference for both employers and employees. • Resolve to make a difference in your community by using www.FitTogetherNC.org to find out how you can build sidewalks, greenways and bike trails in your community to help you, your fam ily and your neighbors achieve a healthier lifestyle. You’ll obtain a roadmap on how individuals can make changes in their cities and towns based on success stories from other North Carolina com munities. Make A New. Year ns Resolution That Could Save Your Life Each January, many Americans make an important decision to quit smoking cigarettes. Making this de cision is the first step on the road to tobacco free life, but how can Women should consume the recommended “iS"™ through their diets or vitamin supplements, which is norma ^ 12TO milligrams. This can lower their risk for stress fractures. Women who are pregnant or post menopausal need more calcium and should con- '“Bec“famiLr with the signs of over exercising, "recognize the symptoms which include physical injury, declining burned out, feeling stale in terms of exercise or loss of motivation, “°"L''ronest with yourself about the impact of your exercise time rela tive to other responsibilities and people." If exercising is getting in the way of your daily activities or relationships, you may need to slow down. l^fwJ Chmielewski TL, Axe MJ. Differences in normal and rv-riiirhed walking kinematics between male and female athletes, f.lm injuries: comparison by age, sport, and gender. Arn J ’’ 14(3)-218-224 Coolnurse.com, Preventing Overuse Injunes, 2(K)4. (c)Wcember 21, 2004 Society for Women s Health Research people really quit smoking, consid ering that nicotine is highly addic tive? sion, anger. mg. The most important ingredient in successful smoking (^essation is lor the individual smoker to make a personal decision to stop smoking in order to avoid the risks to future health," says Frederic (irannis, M.D., a lung cancer specialisi at City of Hope Cancer Center in l.os Angeles. "Having said lhal, it must be underst(M)d that it is very hard to stop smoking. 'I’he smoker is ad dicted to nicotine and also has a complex behavior pattern and habit of smoking. Although some people can quit 'cold Uirkey’, without atiy help, tnost jieople fail titi their owtt and need additiotial hel|)." When people quit stiioking, the body reacts to the absence ol ' nicotme, resulting in withdrawal | symptoms tlnit can iticlude depres- feelitigs ol Irustration or ., irritability, difficulty sleep- restlessness, headaches, tired- tiess ami increased appetite. Prospective randomized clittical research trials have shown that the three most effective methods for smokitig cessation are: Nicotine replacement therapy - rite patch is probably the easiest form tif nictitine replticemetil therapy, but some people prefer gutn, itihalers or lozenges. No mat ter what method of nicotine re placement you prefer, be sure to follow the package insert itislruc- lions exactly. Medical prescriplion - A drug called bupropioti C/yban) has been shown to be effeclive in increasing the chance that a smoker will be successful in smoking cessation. Counseiing - Either individual or group counseling is important. Dr. Grannis suggests six-week group sessions offered across the United States by the American Lung Asso ciation, American Heart Associa tion or American Cancer Society, interesting new approach for viduals interested in attempting smoking cessation can seek help at the following web sites: www.californiasmokershelpline.org www.lungusa.org/lfs www.cdc.gov/tobacco/how2quit.ht m www.cancer.org www.tobaccofree.org/quitting.html When people fail to quit smoking after trying one or two ol the above methods, it may be best to combine all three approaches. Once the physical symploms of c|uilting arc under control, il is lime 10 focus on the psychological chal lenges. For many people, smoking is strongly linker! to daily activities such as waking up, eating a meal, walching I’V or drinking coffee. To ct’ipe with cravings lhal come at Ihese moments, it is neces.sary aller your behavior. "For example, it you usually have a cigaretle when you think ctrffee, try taking a brisk walk instead of a collee break, or consid er drinking water or juice instead ol coffee," suggests Dr. Grannis. Ollier lips: • (iel riti of smoking related items such as lighters ttttd ashtrays. • Let yoitr frietids attd latnily ktiow yott itre t|nitlitig so that you hitve it strotig support systetii, or consider itUetiditig a stiioking ccs- salioti class. • Avoid people and places where yort arc tempted to smoke until you are tiiore confident about your ability to avoid the temptation. • Alter habits to perform activities .that you don’t associate with smok- • Fry alternatives such as chew ing gum, hard candy or sunflower seeds. • Find ways to keep your hands busy to distract you from the urge to smoke. Quittins smoking is difficult, but 46 mii.ton Americans have suc cessfully quit. For more informa tion about lung cancer research and treatment, contact City of Hope Cancer Center at 1-800-256-HOPE or visit www.cityofhope.org In addition to these community action ideas, www.FitTogetherNC.org also of fers the following healthy solutions you can use this holiday season, found throughout Fit Together’s resource-rich Web site: With your children home on va cation, here are some ways to keep your family active during the holi days... • Plan family activities that pro vide everyone with exercise and enjoyment, like walking, dancing, biking, or indoor swimming. For example, schedule a walk or go skating with your family after a meal instead of watching T'V. Make sure you plan activities that can be done in a safe environment. • Reduce the amount of time you and your family spend in sedentary activities, such as watching T’V or playing video games. I: you are watching TV, think of it as an ac tivity box. When it’s on, do some thing - stretching exercises,- weight training, sit-ups, marching in place, jump rope. Keep a hula-hoop on hand and give it a whirl during commercials. • Play together. Join your chil dren in a game of touch football or tag. • Just because it’s cold doesn’t mean you can’t be active indoors. Do laps around the mall before shopping. Healthy eating habits for you and your family in the New Year... • Teaching healthy eating prac tices early will help children ap proach eating with the right attitude - food should be enjoyed and is necessary for growth, development, and for energy to keep the body running. • Plan for snacking. Some 100- calorie snack ideas; one and one- half cups frozen grapes; two plums; ope-half cup of sherbet: 1 ounce of cheese; a single serving box of cereal; one-half cup berries and fat- free cookie: three cups ol air- popped popcorn. • Curb the urge to splurge. Satisfy your sweet tooth with a bite-sized piece of candy, a chocolate kiss or hard candy. If you freeze the chocolate first, it’ll melt in your mouth more slowly.,, • Trade plates. Use a salad plate instead of a dinner plate. It’ll help you eat smaller portions. • Go from light to heavy. Start your meal with a big salad with lots of vegetables and a low-fat or regu lar dressing on the side. Dip. your fork in the dressing, then in' the salad, to cut calories. Research shows that if you fill up on low- calorie foods first, you’ll eat less of a calorie-laden entree. Tips for surviving holiday get- togethers... • Though the holidays are a time for traditions, don’t try to do it all. Simplifying your holiday will reduce your stress. Rely on family to help with preparations. • Remember, too much sugar will rob you of energy rather than .give you more. • Be realistic about your health goals during the holidays. Accept weight maintenance vs. weight loss. • When it comes to holiday parties, try these strategies; — Snack before you go — Don’t skip meals to com pensate for a party — Eat slowly and savor the flavor — Socialize away from tjie buffet table, bar. or kitchen — Take moderate portions of specialty foods you really love — Bring a dish to pass that you know is healthy — Try spritzers or low calorie mixers, and limit use of alcohol. Learn more about ways to make \our home, community and work place a healthier place to be by visiting the Fit Together Web site. www.fittogethernc.org. on your computer or at your local public li- hrarx. Parents MBj Babies Were Born To Be Breastfed An counseling is via the Internet. Indi- ^NAPSMV -Kvon though broast- ft'oiiing bas boon sliosvn lo holp provont a varioty of hoalth prob- Knns in infants, tlu' IbS. has iho lowost rato of broastfoodini; in tho w 0 r Id-- - a n d A f r i o a n - A in o r i c a n woinon haN'O soino ot tho lo\\o^t ratos anion^ Ainorioa s mot hors. Ib-oastlbodin^" has boon shown t.o holp provont tho dovolopmont of oar infootions. diarrlioa, respi ratory disoasos such as asthma, pnonmonia. and bronchitis and holp provont children from becom ing oboso or overweight. Yet, in 2003, only 51 percent of African-American mothers breast fed their infants in the early post partum period, with that figure dropping to 24 percent at six months. By six months, the num ber of mothers breastfeeding their children exclusively drops to 9.8 percent. According to the U.S. Department of Health and Human Services’ Office on Women’s Health (OWH), breastfeeding offers babies many nutritional advantages. Breast milk contains 200 different infection-fighting antibodies that help protect infants from bacteria and viruses. As a result, breastfed babies are sick less often and have fewer doctor’s visits. I While many women know that breastfeeding is the best nutri tion for babies and are generally aware of its advantages, fears and doubts about their lack of ; success and the perceived incon- ] venience often outweigh the ben efits. Many people are now aware 1 that there are risks associated I with not breastfeeding. ’ To illustrate the risks the Ad ■ Council and OWH have launched The exclusive breastfeeding rate at six months among African- American mothers has only reached 9 percent. a new campaign, “Babies were born to be breastfed.” “Like our campaign says, ‘Babiefe were born to be breast fed,”’ according to the U.S. Department of Health and Human Services. “Breastfeeding exclusively for six months is a powerful way to get a newborn off to a healthy start in life. This campaign will provide mothers with the information and the motivation to breastfeed.” The campaign includes televi sion, radio, newspaper, magazine and outdoor PSAs that communi cate the importance of breastfeed ing. The television ads feature women taking extreme risks that would not be advisable during pregnancy and say, “You’d never take risks while you’re pregnant. Why start after?” All of the public service announcements conclude with the campaign tagline and direct audi ences to call 1-800-994-WOMAK or visit www.4woman.gov to learn how they can protect their chil dren by breastfeeding.
The Carolina Times (Durham, N.C.)
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