Tag: Healthaware

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Just about any yoga pose that challenges you can help strengthen your core. But some can be particularly helpful for targeting those muscles.

Yoga has a lot going for it. It can help you tune in to your breath, relieve stress, and improve your balance and flexibility. It can also help tone your muscles — including your core.

“Understanding how to activate your core and utilize your core muscles is central to the physical practice of yoga,” says yoga instructor Valerie Williams, E-RYT 500.

Williams shares ways that yoga can help strengthen your core muscles and guides us through five poses that target your midsection.

Yoga poses to strengthen your core

Just about any yoga pose that challenges you can help strengthen your core. But some can be particularly helpful for targeting those muscles.

Start by holding each of the following poses for about two to three breaths at first. As they become easier, challenge yourself by holding them longer.

1. Tabletop balance

This pose can help strengthen your core and lengthen your spine, but it may not be right for you if you have chronic knee problems or difficulty with mobility in your arms or shoulders.

Person doing tabletop balance yoga pose
  1. Start on your hands and knees.
  2. Engage your core by pulling your belly muscles inward and keeping your lower back flat.
  3. Reach forward with your right arm. Keep your chin tucked.
  4. Lift your left knee and straighten it behind you. Keep your hips level and toes pointed downward.
  5. Return your hand and knee to the floor.
  6. Repeat on the other side.

2. Plank

This simple pose can help develop strength in your upper body, forearms, wrists and front abdominal muscles.

Person doing a plank yoga pose
  1. Start on your hands and knees.
  2. Lift your hips and straighten your legs out behind you, like you’re about to do a push-up.
  3. Engage your core by pulling your belly button upward.
  4. Pull your shoulder blades together and squeeze your front thigh muscles.
  5. Keep your body in a straight line from the crown of your head through your heels.

Variation: Drop to your knees to lighten the load.

3. Side plank

Side planks can help improve your balance and work your core without putting too much pressure on your back.

Person doing side plank yoga pose
  1. Start in a plank position.
  2. Plant your left hand on the floor as you turn your body and raise your right arm above you.
  3. Balance on the outside of your left foot, with your right foot on top.
  4. Make a straight line from your left palm, through your shoulders and all the way to the tips of the fingers on your right hand. Keep your hips stacked on top of each other with your bottom hip lifted away from the mat.
  5. Repeat on the other side.

Variation: To make this pose easier, bring your bottom knee to the floor.

4. Boat pose

This pose can be challenging at first. But it can give your core a good workout.

Person doing yoga boat pose
  1. Start in a seated position, with your knees bent.
  2. Lean back about 45 degrees and place your hands, palms down, on the mat behind you, bending your arms slightly.
  3. Lift your feet off the floor and hold your shins parallel to the mat. Balance on your sit bones (butt).
  4. Pull your belly muscles inward. Keep your chest lifted and your back straight. Point your toes up.

Variation: For an added challenge, extend your arms in front of you, parallel to the mat, or straighten both knees. At its most challenging, your body will take the shape of the letter ‘V.’

5. Chair pose

This standing pose puts a lot of focus on your thighs and ankles, demanding more from your core muscles.

Person doing yoga chair pose
  1. Stand up straight with your feet together.
  2. Bend your knees slightly and press your inner thighs together as you shift your weight to your heels.
  3. Drop your tailbone toward the ground, like you’re sitting in an invisible chair.
  4. Bring your palms together and raise your arms above your head.

Variation: To make this pose easier, bring your palms together in front of your chest. For an added challenge, sink your butt deeper into your “seat.”

Tips for your safety

Before you jump in, consider these guidelines to build your core strength with yoga safely:

  • Focus on your breath. Throughout your practice, keep your breath slow and deliberate. Breathe in through your nose and out through your mouth.
  • Move with care. Transition in and out of poses slowly to protect your muscles and joints.
  • Be gentle. Don’t try to force poses that aren’t working for your body. You should feel a stretch, but never pain.
  • Seek advice. If you are in pain, are recovering from injury or are concerned about whether yoga is safe for you, talk with a qualified health care provider, like a physical therapist, before starting any exercise program.

And, above all, enjoy the many benefits.

“Yoga is highly adaptable to your skill level and your goals,” Williams says. “And while it can certainly help strengthen your core and promote stronger muscles, it can also help you to live more mindfully and get in tune with your body.”

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You might not be worried about the flu, but it’s a serious illness that merits proactive measures. Here’s why you should get the flu vaccine and when to get it @ClevelandClinic #kidshealth

Healthcare providers across the country are bracing for another season of treating respiratory viruses like the flu, respiratory syncytial virus (RSV) and COVID-19.

And while the flu might not seem like something to worry about, it’s a virus we should all be prepared for. So, you may be wondering, Should I get a flu shot?

“Influenza is a very serious disease, and during a normal flu season, around 40,000 or more people die from it,” says infectious disease specialist Kristin Englund, MD. “So, with any preventable disease, we should do everything we can to protect ourselves.”

Getting your flu vaccine is vital to not just keeping you and your family healthy, but also relieving our over-burdened healthcare system.

To learn more about the importance of getting the flu vaccine, we talked to Dr. Englund, along with infectious disease clinical pharmacist Kaitlyn Rivard, PharmD.

Why the vaccine matters

First of all, Dr. Englund notes that it’s just good practice to get a flu shot every year. She adds that the vaccine’s prevention-geared properties are key.

“When people get influenza or get the flu, it’s not only just the symptoms that they have, like a cough, fever and an infection in the lungs,” she says. “It taxes the body and really puts a lot of stress on all of the other systems.”

That can cause some serious complications, she continues. “You can have a heart attack or even a stroke as a side effect from having influenza. So, we want to make sure that we’re keeping everybody healthy from all of these complications.”

Dr. Englund says that a flu shot is especially important this year because other respiratory viruses like COVID-19 and RSV will be circulating.

“We’re going to have influenza, RSV and COVID-19 coexisting and there’s a lot of overlap between the symptoms,” she states. “We also anticipate that there will be some people who have co-infections, which could be difficult.”

When to get the flu vaccine

We bet you’re now wondering: So, when should I get a flu shot?

Dr. Englund and Dr. Rivard advise getting a flu vaccine as soon as it becomes available. Many healthcare providers, including the Cleveland Clinic, begin offering the flu vaccine at the beginning of September.

And in case you were wondering, the flu vaccine doesn’t interfere with the COVID-19 vaccine or the RSV vaccine.

“All available COVID-19 and RSV vaccines can be given at the same time as the flu vaccine,” clarifies Dr. Rivard. “If someone is coming in for their flu shot and they’re eligible for a COVID-19 vaccine or RSV vaccine but haven’t received it yet, we can offer that. In fact, both the CDC [U.S. Centers for Disease Control and Prevention] and the Advisory Committee on Immunization Practices recommend co-administering almost any two vaccines together.”

She adds that there are very few instances in which certain vaccines can’t be administered at the same time, noting that children often receive multiple vaccines during one visit to their pediatrician.

And there’s no concern about overloading our immune systems with multiple vaccines.

“We’re exposed to things that stimulate our immune system all the time,” Dr. Englund says. “Our immune system is constantly responding to various exposures even if you don’t realize it.”

Why it’s important to get a flu shot every year

One reason it’s so important to get your annual flu shot is this: Protecting yourself is a lot easier than treating the flu.

“There are some treatments available for the flu that are evolving,” Dr. Englund says. “But to avoid the disease altogether or to only have a mild case because you’ve been vaccinated is much better than trying to treat it. Prevention is best.”

And that goes equally for kids — it’s also crucial to get them vaccinated for the flu.

“It’s important for children to get the flu vaccine, too, because the circulation of flu in children, if nothing else, puts adults at risk, too,” emphasizes Dr. Englund.

“Influenza is a serious disease and it’s unpredictable, and otherwise healthy children are unfortunately hospitalized and die every year because of it. So, even for normal, healthy children, it’s really important to get vaccinated every year.”

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Pets help raise their owners’ fitness levels, improve blood pressure, cholesterol and blood sugar levels, and boost overall happiness and well-being.😀🤩😜 @American_Heart

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Tired of plain fruit? Add some tang with this yogurt dressing. This dish is not only colorful, bright and fun, but also high in potassium, an important nutrient! @ClevelandClinic

Recipe: Pineapple Yogurt Fruit Salad

Make fruit more fun for kids — and adults!

Ingredients

  • 1 tablespoon sugar free lemonade drink powder mix
  • 1 cup fat-free plain Greek yogurt
  • 15-ounce can of pineapple tidbits, in juice, drained
  • 1 medium granny smith or other green apple, cut into small chunks
  • 1 cup red grapes, each cut in half
  • 2 medium bananas, sliced into coin shapes
  • 1/4 teaspoon cinnamon

Directions

  1. Combine lemonade powder mix and yogurt in medium bowl.
  2. Add all fruit and stir until well-combined.
  3. Sprinkle cinnamon on top.
  4. Refrigerate. Serve chilled.

Nutrition information (per serving)

Makes 6 servings

Calories: 140
Fat: 0 g
Saturated fat: 0 g
Sodium: 15 mg
Protein: 4 g
Carbohydrates: 32 g
Sugars: 24 g
Dietary fiber: 3 g

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5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic Adriane Lioudis, MD.

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.