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Does honey work to soothe a sore throat and cough? Yes, says family medicine physician Elizabeth Rainbolt, MD.@ClevelandClinic 🍯

Honey for Your Sore Throat and Cough

The natural at-home remedy can soothe irritation and decrease inflammation

It feels faint at first — there’s a little tickle or scratch at the back of your throat.

Then, it hurts or even burns when you swallow.

Ugh, you’ve got a sore throat, and a cough isn’t far behind.

You’re taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?

Yes, says family medicine physician Elizabeth Rainbolt, MD.

Dr. Rainbolt explains how honey works and when and how to use it.

Honey for a sore throat

It’s common to get a sore throat every now and then. You may have a sore throat due to the following:

In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.

Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.

“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”

Is it safe for children?

Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.

“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”

How to use for a sore throat

Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.

You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.

“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” says Dr. Rainbolt.

So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.

And part of that reasoning is that honey does contain sugar.

“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”

And can you use both honey and traditional cold medicine?

Yes, says Dr. Rainbolt.

“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.

Is honey safe to use?

Honey can be a helpful tool for those who can’t take traditional cold medications — for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.

Overall, honey can be a good way to help soothe your sore throat and cough. It doesn’t come with some of the side effects that over-the-counter medications have like drowsiness.

So, can you just buy any honey you see on the grocery store shelf?

Yes, but you might want to make sure it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s texture and color, while extending its shelf life.

Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.

“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”

The next time your throat starts to tickle, reach for honey and see if it helps.

“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”

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New Study: No Level of Alcohol Is Entirely Safe @ClevelandClinic #healthaware






Cleveland Clinic

@ClevelandClinic
·


Even casual drinking can put your long-term health at risk. Our liver specialist explains the findings of this study.

New Study: No Level of Alcohol — Even Casual Drinking — Is Entirely Safe

Leading cause of death of those age 15-49

Stopping for happy hour with colleagues after work. Cracking open a cold beer (or two) while watching the game. Meeting up with girlfriends for a glass of pinot noir. Having an alcoholic beverage of choice is a common way to unwind. But according to a recent study, even casual drinking can put your long-term health at risk.

Liver specialist Jamile Wakim-Fleming, MD, did not take part in the study, but says the research found that alcohol was a leading risk factor for both disease and premature death.

“They found that alcohol was the seventh leading cause of death worldwide,” she says. “But even more alarming, is that it was the first leading cause of death of people between the ages of 15-49.”

What the study examined

The study looked at global data from hundreds of previous studies and found that for all ages, alcohol was associated with 2.8 million deaths each year.

Researchers found that alcohol-related cancer and heart disease, infectious diseases, intentional injury, traffic accidents and accidental injury were some of the leading causes of alcohol-related deaths.

But isn’t alcohol good for your heart?

Dr. Wakim-Fleming says people often believe that a little bit of alcohol, wine in particular, may be good for their heart. But the study results didn’t show any health benefit to drinking any amount of alcohol.

She says this information, along with previous research that has shown more young people are dying from alcohol-related liver disease, indicates that excessive drinking among young adults is a growing problem.

The damage grows over time

And like any substance-abuse problem, Dr. Wakim-Fleming says the damage to the body from alcohol increases over your lifespan.

“It’s a cumulative effect,” she explains. “If you do it all at once, then you’re going to have the effect now. If you drink on a regular basis, over years it’s going to be cumulative and you will end up with a problem later on.”

Dr. Wakim-Fleming notes that anything we do in life involves risk, but it’s important to know what the risks are so that we can make the best decisions for our health.

Complete results of the study can be found in The Lancet. Facebook Twitter Linkedin Pinterest alcoholalcohol and healthalcohol-related liver disease

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Our sports medicine physician shares how temperature can affect physical fitness and which temps are best for your workouts. @ClevelandClinic Matthew Kampert, DO,

Person hiking outdoors in cold weather, and person hiking ouotdoors in hot weather

Cold vs. Heat: Which Temp Burns More Calories?

Any extra calorie burn from exercising in cold or hot temps is minimal

Everyone has their preferences for how they want to exercise. Some like to wear layers and turn up the heat when pumping iron. Others like to run for miles, no matter how cold it is outside. But have you ever given any thought to how many calories you’re burning when it’s cold or hot — and if one burns more calories than the other?

Sports medicine physician Matthew Kampert, DO, shares how temperature can affect physical fitness and which temps are best for your workouts.

Is cold or hot weather better for burning calories?

It takes a lot of energy — in the form of calories — to keep you alive. Even when you’re at rest, your body is constantly burning calories to do vital things like keep your heart beating.

It also takes calories to keep your core body temperature at about 98.6 degrees Fahrenheit (37 degrees Celsius). If your body gets too hot or too cold, it burns extra calories to get your core body temperature back to a healthy range. This process is called thermoregulation.

“The harder your muscles work, the more calories you burn,” says Dr. Kampert. “So, if you’re exercising in hotter or colder weather, your body has to work harder to regulate its temperature while you’re exercising.”

Both cold and hot weather can slightly increase the number of calories your body burns. But for most people, the difference is so small that it won’t have much impact on weight loss. It’s the workout itself that’s responsible for burning most of your calories.

Dr. Kampert explains how calorie burn changes in both cold and hot environments.

Burning calories in the cold

In colder environments, your body works to keep your core temperature from dropping. To do that, it first tries to conserve heat. If that’s not enough, it starts generating more heat. This process involves several different mechanisms, such as:

  • Vasoconstriction: Your blood vessels narrow and send less warm blood to the surface of your skin to help reduce heat loss.
  • Brown adipose tissue activation: Everyone has brown fat, a special kind of fat that burns calories to generate heat, helping your body maintain its temperature.
  • Shivering: When you’ve got the chills, your muscles automatically burn calories and generate heat by rapidly contracting and relaxing.

“Your muscles require energy every time they move, even when it’s an involuntary action like shivering,” explains Dr. Kampert. “You may burn a few extra calories when you’re cold, but the increase is small and isn’t enough to make exercising in cold weather a weight-loss strategy.”

Plus, without proper protection and enough layering, long-term exposure to cold weather could lead to injury and impact dexterity, flexibility and muscle strength.

Burning calories in the heat

Some people intentionally exercise in the heat or wear extra layers to make themselves sweat more, thinking it will help them burn more calories. But sweating doesn’t always equal an increase in calorie burn. It’s simply your body’s way of cooling itself down through thermoregulation.

When your body overheats, it works to lower your core temperature to healthy levels. It does this primarily through:

  • Vasodilation: Your blood vessels widen to send more warm blood to the surface of your skin, allowing heat to escape.
  • Sweating: Sweat evaporates from your skin, carrying heat away from your body and helping prevent overheating.

“Sweat evaporates more easily in hot, dry environments,” says Dr. Kampert. “In humid environments, the air is already saturated with water vapor, so it becomes harder for your body to cool itself down and harder to exercise.”

Trying to make yourself sweat more by exercising in extreme heat or wearing heavy clothing isn’t an effective weight-loss strategy. Instead, it can increase your risk of:

  • Dehydration
  • Heat cramps
  • Heat exhaustion
  • Heatstroke

A better approach to working out in any temp

Working out in extreme temperatures poses significant risk for older adults, young children and others with a reduced ability to regulate body temperature.

Check in with your healthcare provider before exercising in cold or hot temps if you:

  • Have cardiovascular disease
  • Have diabetes
  • Have obesity
  • Take certain medications, like blood thinners

“If your goal is to burn more calories, the intensity, duration and consistency of your workout matter far more than the temperature of your surroundings,” stresses Dr. Kampert. “When exercising, focus on training safely and be prepared for inclement weather.”

Avoid wearing too many layers or accessories on your next cold run. Excess sweat can cool your body too quickly after exercising, making you feel colder. Instead, Dr. Kampert suggests wearing:

  • A synthetic moisture-wicking base layer, like nylon or polyester
  • An insulating middle layer, like fleece or wool
  • A windproof or weatherproof outer layer

When it comes to the heat, stick to clothing that’s:

  • Lightweight
  • Light-colored
  • Loose fitting

In either case, you want to stay hydrated and take things slow. If you feel dizzy or distressed, or if something doesn’t feel right, stop what you’re doing and head inside for recovery.

“Exercising in extreme temperatures increases the intensity of a workout, but it comes with its own set of risks and won’t increase how many calories you’re burning in any significant way,” reiterates Dr. Kampert. “If you’re looking to burn more calories, try progressing your workouts by increasing the amount of sets, reps or weight you’re lifting.”

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A Healthy Protein Guide: What To Eat and Limit: Julia Zumpano RD,LD. @ClevelandClinic

Lean meats, fish, dairy and plant proteins can help you meet your protein needs without piling on saturated fat and sugar

You have options when it comes to putting protein on your plate. Lots and lots of options. But as you’re considering what proteins to include, remember this: Not all proteins are created equal.

For example, both hot dogs and cooked lentils offer protein — but one brings a little more to the table when it comes to nutrition and your health. (It’s lentils, just to be clear.)

“There’s more to it than just getting as many grams of protein as possible,” says registered dietitian Julia Zumpano, RD, LD. “Quality matters — and a lot of us don’t regularly consume good-quality protein that enhances our overall diet.”

What makes a protein source a good choice?

Foods aren’t made of protein alone. That’s why simply comparing the number of protein grams on two nutrition labels doesn’t really tell you which might be the healthier choice.

Other factors matter, too, including the food’s overall nutrient profile. Consider how much added sugar, sodium or saturated fat it contains. Look at whether it provides beneficial nutrients, like fiber, vitamins and minerals.

“Over the long term, all of these affect your health,” says Zumpano.

Ideally, she recommends getting most of your protein from a variety of whole or minimally processed foods. That can include animal-based products, as well as plant-based protein sources.

What might that look like for meals? Start with these healthy protein sources.

Fish

If you’re fishing for a healthy protein, the seas are an excellent place to start. Like other animal proteins, fish naturally provide a concentrated source of protein. Fish generally contain about 7 grams of protein per ounce, although the exact amount varies by type.

Many fish are also lower in saturated fat and higher in omega-3 fatty acids, a one-two combination that makes them a standout for heart health. They’re also packed with key nutrients like vitamin D.

“Fish is a phenomenal protein source,” says Zumpano. “Regularly swapping it in for other meat sources can help you build a healthier and more varied eating pattern.”

Lean red meat

Red meat has a place in a healthy diet. But the key is to choose lean cuts.

Picking a leaner cut gets you protein — about 7 grams per ounce — while minimizing saturated fat. Examples of lean cuts include tenderloin, sirloin, top round and flank steak. For ground beef, opt for 90% lean or higher.

Skinless poultry

Chicken, turkey and other poultry can give you protein without all the saturated fat found in some other meat choices — but how you prepare it makes a difference.

Zumpano recommends going with skinless white meat poultry. Like fish and red meat, it provides roughly 7 grams of protein per ounce. (There’s some variation depending on what you choose.)

Prefer dark poultry meat? That’s OK! It has a place on the table. Ideally, try to choose dark varieties (like legs, thighs and wings) a little less often because they’re higher in saturated fat.

Lean toward baking, grilling or roasting your poultry, too, and go easy on adding salt. Avoid deep-frying chicken or coating it in breading to stay on the healthier side.

Dairy foods

Dairy-based foods can be an easy way to work more protein into your day, especially at breakfast. Zumpano says she often recommends eating Greek yogurt or cottage cheese in the morning.

Greek yogurt typically packs 11 to 12 grams of protein in a half-cup serving. Cottage cheese has 12 to 14 grams of protein in a half-cup serving.

Starting the day with either can pay off later. A protein-rich breakfast can help support steadier energy, blood sugar and appetite levels, which can keep you from crashing as the hours pass by.

Eggs

Eggs are another simple, whole-food protein source that traditionally shines in the morning.

But eggs can also bring a protein boost to your lunch, Zumpano says. Hard-boiled eggs make a good snack, too!

That versatility with eggs makes it easier to spread protein intake throughout your day, which maximizes your body’s ability to get the most out of it. One large egg typically has 6 grams of protein.

Legumes

Plant proteins deserve a regular place on your plate — and not just if you’re vegetarian or vegan. Cooked beans, lentils and other legumes provide about 15 grams of protein per cup, along with benefits you won’t get from meat alone.

“Plant proteins offer a whole slew of powerful vitamins, minerals and antioxidants — and the fiber that’s in it aids in creating a healthy gut microbiome, digestion and regularity,” Zumpano explains.

Nuts and seeds

Nuts and seeds are another easy way to add plant-based protein to your diet when you get the munchies. They offer a healthy dose of protein — on average, 6 to 7 grams per ounce — along with fiber and other nutrients.

The healthy fats found in nuts and seeds can also help manage your blood sugar and appetite throughout the day.

“A handful of nuts or seeds can be a nutrient-dense snack choice that offers far more than chips or other carb-heavy options,” notes Zumpano.

Tofu and tempeh

If you want to make plants the star of the meal, tofu and tempeh are excellent choices. These soy-based foods are rich in protein and have enough texture and heft to serve as meat substitutes.

Tofu typically offers between 10 and 15 grams of protein per half cup. Tempeh is higher at 15 to 20 grams.

But don’t feel like you need to go “plant-only” to use tofu and tempeh. Add them into your meal rotation with red meat, chicken and fish. “Use them to build some variety into your diet,” suggests Zumpano.

High-protein foods to limit

A package that screams “20 grams of protein!” doesn’t automatically make a food healthy.

Some protein choices come with lots of saturated fat or heavy processing that may make them less than ideal.

Try to limit:

  • Processed meats: Bacon, sausage, hot dogs and deli meats may contain protein, but they’re also high in saturated fat. That doesn’t mean they’re off-limits forever — but they shouldn’t be your go-to protein sources.
  • Fast-food burgers and other fatty meats: Yes, a double cheeseburger or a deli sandwich has protein. They also tend to come with a lot of saturated fat, sodium and calories. Try to limit meals from a drive-thru window.
  • Highly processed protein-enhanced foods: Protein chips. Protein cereal. Protein waffles. Yes, protein seems to be everywhere. But everything you eat doesn’t need to be protein-packed. Don’t choose processed food solely for the promise of extra protein.

Tips to make healthier protein choices

You don’t need to obsess over every gram of protein when putting together meals. Instead, focus on quality, variety and nutritional balance. Zumpano recommends:

  • Choosing whole foods: Build meals around foods that aren’t heavily processed.
  • Mix up your sources: Don’t rely only on animal protein. Include plant proteins, too.
  • Spread it out: Many people pack in their protein at dinner and skimp at breakfast and lunch. Aim for a more even distribution.
  • Pair protein with fiber: This combination can slow digestion, helping support steadier blood sugar levels and keeping you feeling full longer. It can also make meals and snacks more balanced and satisfying.
  • Be skeptical of protein marketing: High-protein is only one part of the nutritional story. Look closely at products to understand better what you’re eating.

“Protein doesn’t have to feel complicated,” reinforces Zumpano. “Find some protein-rich whole foods you enjoy and build meals from there. Do that consistently and your body will get the healthy protein it needs.”

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Injuries from falls can have a big impact on elderly adults’ ability to remain independent. A few simple PT exercises can improve strength and balance to reduce the risk.@HopkinsMedicine

Lora Durkin, Physical Therapist

Lora Stutzman, PT

Falls can have very serious consequences as we age. Each year, more than 25 percent of adults 65 or older have a fall, and 3 million are treated in emergency departments for fall injuries, according to the Centers for Disease Control and Prevention.

Fall Risks

The risk of falling in older adults is usually related to combination of factors, including:

  • Balance and/or walking problems. Balance can be affected by vision changes, vestibular problems and altered sensation in the feet.
  • The use of multiple medications. Studies indicate that when individuals take five or more medicines, the risk of falls increases.
  • Home hazards (including dim lighting and trip hazards)
  • Positional low blood pressure (such as orthostatic hypotension, when blood pressure drops upon standing.
  • Feet and footwear issues

Falls often occur in the bathroom when sitting or standing from the toilet or shower, or at night in a dark bedroom when getting up quickly and tripping on the way to the bathroom.

Exercises to Prevent Falls

While it’s not possible to completely prevent a fall, exercises that focus on balance and strength training can reduce the risk of falling. “We treat elderly adults for injuries sustained from falls, and other patients who feel unsteady while walking or standing and are fearful of falling,” says Lora Stutzman, a physical therapist with the Johns Hopkins Rehabilitation Network. “These exercises can help improve balance and build strength to help prevent future falls.”

For older adults, activities such as squatting, standing up from a chair and walking may be difficult or cause them to feel unsteady, which increases their risk of falling. The following exercises are intended for those who have a low risk of fall and are able to stand on their own without support from others. Always talk to your doctor or physical therapist first before starting new exercises, especially if you have weak balance.

Stutzman demonstrates two exercises below.

Sit-to-Stand Exercise

The sit-to-stand exercise builds leg strength and improves body mechanics and balance, which are all important in reducing falls.

1. Start by sitting on a sturdy chair of standard height, and make sure that it won’t slide or roll. You should be able to sit comfortably with your feet flat on the ground. Have a sturdy support surface in front of you, such as a countertop, so that you can reach to it for support if you start to feel unsteady when standing. Scoot forward so your buttocks is positioned at the front of the seat.

2. Lean your chest forward over your toes, shifting your body weight forward. Squeeze your gluteal muscles and slowly rise to a stable standing position.

Physical therapist showing exercises for fall prevention

3. Slowly sit back down to the starting position and repeat 10 times.

4. If necessary, place your hands on the arms or seat of the chair and push through your hands to help stand and sit. The goal is to not use your hands at all.

Physical therapist showing exercises for fall prevention

Perform 10 repetitions, twice a day. For an advanced version, hold hand weights to add resistance.

If you have pain in your knees, back or hips, discontinue and talk to your doctor or physical therapist.

Balance Exercise

This series of exercises helps if your balance is unsteady. Make sure you have someone with you in case you lose balance.

To begin, stand in a corner or have a kitchen counter in front of you to reach out to in case you start losing balance.

1. Feet apart: Stand with feet about shoulder-width apart, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds.

If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support. Once you can hold this position firmly for 30 seconds, move on to the next exercise.

2. Feet together: Stand with feet together, eyes open, and hold steady 10 seconds, working your way up to 30 seconds.

Physical therapist showing exercises for fall prevention

Once you can do this exercise for 30 seconds with minimal swaying or support, move on to the next one.

3. One foot: Stand on one foot, eyes open, and hold steady 10 seconds, working up to 30 seconds. Switch to the other foot.

4. Eyes closed: If you can perform the first three exercises safely and with little support, try to do each one with your eyes closed. Hold for 10 seconds, working up to 30 seconds.

Physical therapist showing exercises for fall prevention

The goal for each exercise is to hold the position for 10 seconds and progress to 30 seconds, five repetitions (including five per leg on the one-foot exercise), two times a day.

Additional Steps to Prevent Falls

Remember, it’s important to talk to your doctor or physical therapist about fall prevention.

  • Discuss medications and changes in your exercise routine.
  • Tell your doctor if you fall.
  • Ask a friend or family member to help check your home for trip hazards.

“Keep in mind,” adds Stutzman, “it is always best to have company at home with you while exercising for safety and supervision and in case you need help.”

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Strong, Steady and Straight – An Expert Consensus Statement on Physical Activity and Exercise for Osteoporosis

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Research Reviews – Physio Network
Clinically relevant research in physiotherapy selected and reviewed by industry experts.
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NEW BLOG ALERT Osteoporosis – An Introduction for Physio’s rheumatology.physio/2019/07/16/ost

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Boom! Got a lady coming in next week for physio management for osteoporosis and needed a refresher!

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Check this out Jo…