A Strong Core is Your Best Guard Against Back Pain @ClevelandClinic

A group of adults are taking a fitness class together at the gym. They are working out on exercise mats and are holding a high plank.
A group of adults are taking a fitness class together at the gym. They are working out on exercise mats and are holding a high plank.

A physical therapist answers your questions

If you suffer from back pain, you’ve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? We spoke with Cleveland Clinic physical therapist Patti Mariano, DPT, to find out.

Q: What is your core?

When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.

Your core includes:

  • Front abdominal muscles — the rectus abdominis
  • Muscles along the side of your body — the internal and external obliques
  • A deep muscle that wraps around the front — the transverse abdominis
  • Muscles in your back that are located between your spine bones and run along your spine — the erector spinae and multifidi

Your core also includes the diaphragm and muscles of the pelvic floor. I also consider the gluteal muscles as core muscles.

Q: What is the relationship between core strength and back pain?

Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments — the tissue that connects bone to bone — as well as the spinal bones or discs, which lie between the spinal bones, for stability, which can cause pain.

But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.

Q: What are some exercises for the core that can help with back pain?

Here are my top five:

  • Side plank — Sit on the floor with your right hand below your right shoulder and feet stacked. Lift your body, keeping your legs long, abdominals engaged and feet stacked. Hold. Repeat on the other side. You can modify this pose by dropping your bottom knee to the floor for extra support.
  • Plank — Kneel on all fours. Pull in your abdomen and step your feet behind you until your legs are straight. Keep your hands directly under your shoulders and your neck straight. Hold your abdomen and legs tight and avoid letting your lower back sag. Hold and breathe for 30 seconds. You can modify this pose by lowering your knees.
  • Bird dog — Kneel  on all fours. Reach one arm out in front of you, draw in your abdomen, and extend the opposite leg long behind you. Repeat on the other side.
  • Scissors — Lie on your back with your arms at your sides and legs pointed straight into the air above your hips. Press your lower back into the mat and tighten your abdomen. Lower your right leg until it’s a few inches from the floor. Raise your right leg up and begin lowering your left leg the same way. Continue switching right and left.
  • Upward dog — Lie face down with head slightly lifted and hands palm-down under your shoulders. Point your toes. Exhale, then press through your hands and the tops of your feet and raise your body and legs up until your arms are straight and your body and legs are off the ground. Keep your neck relaxed and long and thigh muscles tight as you hold and breathe.

For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.

Q: Can you injure your back by trying to strengthen your core?

Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.

Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But it’s highly unlikely that one repetition of an exercise will seriously harm your body, unless it’s an exercise using a very heavy weight.

The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.

Q: When should you talk to a doctor about your back pain?

If any of the following is going on you should consult with your doctor:

  • Your pain has been going on for longer than a month, despite resting from activities that make it worse.
  • Your pain is getting worse.
  • Your pain wakes you from sleep.
  • Your pain is in your low back but also is going down one or both of your legs.
  • You notice that one leg is becoming weaker than the other.

Q: Where should you turn if you want help in creating a plan to address back pain?

Physical therapists train as musculoskeletal experts — they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.

Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely.

The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.

https://health.clevelandclinic.org/2016/07/strong-core-best-guard-back-pain/

 

English peas in pod pasta recipe with mint and grated Parmigiano Reggiano.@ClevelandClinic #healthaware

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

In the U.S heavy drinking for women is defined as: More than seven drinks per week or more than three drinks in a single day. @ClevelandClinic #healthaware

After a night of one too many cocktails, you wake up dehydrated with a stitch in your side. Is that pang your kidneys crying “uncle?” 

Drinking alcohol to excess is linked to several health problems, including liver disease and an increased risk of some cancers (not to mention risks from drunk driving or accidental injuries while intoxicated). 

But the relationship between alcohol and your kidneys is a bit more nuanced. Kidney specialist Shane A. Bobart, MD, FASN, breaks down this troublesome pairing.  

Alcohol’s effect on kidneys

Your kidneys have an important role to fill. They filter waste from your blood, regulate the balance of water and minerals in your body and produce hormones. 

When you drink heavily, your kidneys have to work harder to filter out the alcohol. And in rare cases, binge drinking — five or more drinks at a time — can cause a sudden drop in kidney function called acute kidney injury. This serious condition occurs when toxins from alcohol build up in your blood so fast your kidneys can’t maintain the proper fluid balance. Though it’s reversible with treatment, it can increase the risk of developing chronic kidney disease. 

Regular, heavy alcohol use can also be harmful to your kidneys over time. According to the National Kidney Foundation, regular heavy drinking can double the risk of chronic kidney disease. The risk is even higher in people who drink heavily and also smoke. 

Alcohol risks: A body out of balance

Heavy drinking also has an indirect effect on kidney health. “The body is a big domino set,” says Dr. Bobart. “If you have one part of your body that’s not in balance, it can cause problems in many other parts of the body.” 

Drinking heavily can increase the risk of high blood pressure and Type 2 diabetes, for example. Both of those conditions are the mostcommon causes of chronic kidney disease in the United States.

Chronic alcohol use is also a major cause of liver disease. When your liver isn’t functioning well, it can impair blood flow to your kidneys. “Liver disease can have significant impacts on the kidneys,” says Dr. Bobart.  

Kidney pain, kidney stones and kidney infections: an alcohol link?

What about the kidney pain some people claim to feel after a night of drinking? According to Dr. Bobart, there’s no research to suggest a link between alcohol and kidney pain. But alcohol acts as a diuretic and can leave you dehydrated.  

Similarly, there’s minimal evidence to suggest that alcohol increases the risk of kidney stones or kidney infections. “We do know that people who don’t drink enough fluids have a greater chance of developing kidney stones.” So, people who drink heavily and are often dehydrated may be at greater risk — though the science of alcohol’s role in kidney stones is still unclear, he adds. 

What is clear is that heavy drinking takes a toll on your organs, kidneys included. Many people drink more than they realize. In the U.S., heavy drinking is defined as: 

  • For women: More than seven drinks per week or more than three drinks in a single day. 
  • For men: More than 14 drinks per week, or more than four drinks in a single day. 

“I urge anyone who has any trouble with alcohol to seek medical help,” says Dr. Bobart. “Doing so is nothing to be ashamed of. We have a lot of avenues to help people, and there are resources out there to get people the help they need.” 

Get Happy – Why Exercise Can Lift Your Mood @ClevelandClinic #physicalactivity

Here’s a fact that may surprise you: By the year 2020, depression is projected to be a leading social and economic burden worldwide — second only to coronary artery disease! Psychotherapy and antidepressants are effective but aren’t for everyone.

But there’s another treatment for depression that’s free and available to everyone: exercise. It will also lower your blood pressure, improve your cholesterol profile, help control blood sugar, and reduce your risk of heart disease, diabetes and common cancers. And, of course, help you achieve or maintain a healthy weight.

https://health.clevelandclinic.org/2016/03/get-happy-exercise-can-lift-mood-infographic/?

Recipe: Spaghetti With Fresh Tomato Sauce and Roasted Vegetables @ClevelandClinic #Italia

Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you don’t have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.

Ingredients

Tomato sauce

Olive oil cooking spray
2 garlic cloves, minced
1 small carrot, minced
1 shallot, minced
4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained
1/4 cup dry red wine
1 1/2 tablespoons balsamic vinegar
1/4 teaspoon crushed red pepper flakes, optional
1/4 cup chopped fresh basil

Pasta

1/2 pound whole wheat spaghetti
3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces
2 portobello mushrooms, halved and thinly sliced
1 red, yellow or orange bell pepper, seeded and coarsely chopped
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons balsamic vinegar
Freshly grated pepper
2 tablespoons freshly grated Parmesan cheese

Directions

  1. Preheat oven to 400° F. Line a rimmed baking sheet with aluminum foil.
  2. To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes.
  3. Stir in the basil and simmer for 10 minutes more. (To make a smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.
  4. Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.
  5. Cook the pasta according to package directions. Drain.
  6. In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.

Nutrition information (per serving)

Makes 4 servings

Calories: 363
Total fat: 4 g
Protein: 15 g
Carbohydrate: 71 g
Dietary fiber: 4 g
Cholesterol: 0 mg
Sodium: 100 mg
Potassium: 93 mg

Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).

Biking is a good way to get your blood flowing..@ClevelandClinic #heartaware

Screenshot_2020-07-27 #biking hashtag on Instagram • Photos and Videos

Cleveland Clinic
@ClevelandClinic

 

You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.

If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.

But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.

Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.

Q: How does breaking a sweat boost immunity?

A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.

Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.

Q: How much exercise do you need?

A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.

Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.

Q: What types of exercise are most helpful?

A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.

Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.

Q: Can too much exercise set your immune system back?

A: Yes, though, the level to which it can slow your system down is still up for debate.

Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.

This problem usually affects elite athletes, such as marathon runners, most.

On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.

Q: Can exercise make an illness worse?

A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.

If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.

Can Babies Get Strep Throat? @ClevelandClinic #healthaware

It’s uncommon in kids under 3, but providers may test under certain circumstances

We’ve all done it

Stared into the mirror, flashlight trained on our open mouths, searching for the telltale white patches that typically indicate strep throat. If we see them, we’re off to our primary care practitioner or nearest medical express center for a rapid strep test and, if needed, a course of antibiotics. No big deal.

But when it comes to your baby or toddler, any hint of illness does feel like a big deal.

The fact that untreated strep can cause complications makes the guessing game all the more stressful. That’s why we asked pediatrician Wadie Shabab, MD, FAAP, whether it’s possible for children under 3 to contract strep throat and what worried parents should do if they think their wee one has it.

What is strep throat?

Acute streptococcal pharyngitis (strep throat) is a highly contagious bacterial infection. It can spread through respiratory droplets or through direct contact, like sharing a cup or touching an infected surface. Strep has an incubation period — the time when you’re contagious but aren’t yet showing any symptoms — of two to five days, which makes it easy to spread, especially in crowded places like schools and daycare facilities.

Strep throat is most common in kids between the ages of 5 and 15. Certain strains of strep throat can cause a red rash known as scarlet fever or a skin infection called impetigo. Luckily, antibiotics can speed up the recovery process and reduce the amount of time a person’s contagious.

Left untreated, strep throat can cause rheumatic fever or a serious kidney problem called acute glomerulonephritis. But these complications are rare. Where we see do see rheumatic fever and glomerulonephritis, it’s usually in resource-poor countries with limited access to antibiotics.

Can babies get strep?

That’s the cloud. Here’s the silver lining: “In general, it’s uncommon for children younger than 3 to have strep throat,” Dr. Shabab says. It’s much more likely that a virus is causing your kiddo’s discomfort.

And there’s more good news: Strep infections also tend to be milder and cause fewer dangerous complications in infants and toddlers than they do in older kids.

Symptoms of strep in kids

While rare, it is possible for a very young child to contract strep throat. And the infection can cause different symptoms than the ones you see in older children and adults. Here are some things to look out for:

  • Red throat with white patches.
  • Fever.
  • Crankiness or irritability.
  • Loss of appetite or excessive drooling.
  • Difficulty sleeping.
  • Swollen lymph nodes.

Even if your baby ticks most of those boxes, Dr. Shabab says it’s possible a healthcare provider will decide not to test or treat for strep.

Why do doctors avoid strep tests for kids under age 3?

Why would your pediatrician opt out of strep testing your sick child? Dr. Shabab says that in addition to contracting strep being rare, the likelihood of complications is also rare.

“We treat strep to decrease the duration of the symptoms and prevent complications such as sinus infections, ear infections and abscesses in the throat area,” he explains. “But the most important reason we treat strep throat is to prevent acute rheumatic fever and acute glomerulonephritis.”

According to Dr. Shabab, it’s very rare for children under 3 to develop these complications, so providers frequently opt not to test and let whatever is happening resolve on its own.

But as with any rule, there are important exceptions to be aware of.

When DO doctors test children under 3 for strep?

More often than not, a child under 3 isn’t going to have strep throat. But that doesn’t mean there aren’t times when it’s important to be sure.

Your healthcare provider will likely perform a throat swab on your child if they’re ill and:

  • There’s been an outbreak at their daycare or pre-kindergarten class.
  • They’ve been in close contact with a person who’s tested positive.
  • They see something while examining your child that leads them to suspect a strep infection.

If your little one’s test comes back positive, their provider might prescribe antibiotics.

Preventing strep throat

The single best way to reduce your risk of strep throat is by practicing good hygiene. Unfortunately, children under 3 aren’t known for their cleanliness. Still, getting your children in the habit of washing their hands for 20 seconds with soap and warm water throughout the day, before eating and after sneezing or coughing is a great first step. And modeling the behavior will help you avoid getting sick, which improves your kiddo’s chances of staying healthy, too!

Here are a few other things you can do to minimize the chances of strep making its way into your home:

  • Carry hand sanitizerSmall children can make big messes and expose themselves to all sorts of germs in the process. If you aren’t able to get them to a sink to wash their hands, dipping into your hand sanitizer reserves is your next best option.
  • Keep tissues handy. Teaching kids to wipe their noses with tissues — not arms, hands, clothes or friends — is easier said than done. But having tissues available may make it easier.
  • Cough or sneeze into your elbow. If you happen to catch your little one coughing or sneezing into their hands, make sure they wash up (or at least use some hand sanitizer) as soon as possible.
  • Sharing isn’t always caring. If somebody in your house is sick — with strep throat or anything else — avoid sharing things like utensils, food and cups.
  • Stay home if you’re unwell. If you or your child test positive for strep throat, stay home from work or daycare (if possible) until you’ve been on antibiotics for 48 hours.

The bottom line

It’s rare for children under the age of 3 to get strep throat — and still more unusual for them to get seriously ill as a result. Again, healthcare providers rarely test for it as a result, unless your child is ill and:

  • Has been in close contact with a person who has a confirmed case.
  • There’s been a breakout reported in their daycare center, or anywhere they spend a lot of time.
  • They see convincing evidence of strep when examining your child.

Very young children tend not to have the same symptoms as older children with strep throat. If you’re concerned about their symptoms — especially if they have a fever — contact their pediatrician immediately.

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






Cleveland Clinic

@ClevelandClinic
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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