6 unhealthy habits that are 'as bad for you as smoking'

You don't smoke. You live a generally healthy life, so you're in the clear as far as unhealthy habits are concerned, right?

Not so fast! It seems like every day, a new study comes out finding that habit X is "as bad for you as smoking," whether it's sitting all day or eating too much fat. So is there any legitimacy to those claims? We checked out a bunch of those studies to find out what the researchers mean when they claim that those things are as bad for you as cigarettes, and in most cases, they're not lying. The following six unhealthy habits either expose you to the same contaminants in cigarette smoke or lead to cancer rates equivalent to those caused by smoking. Fortunately, these are easy to fix with a few modifications to your daily routine so you (and your heart and your lungs) can be glad you don't in fact smoke.

#1: Sitting all day
Even if you exercise regularly, habitually sitting for prolonged periods, whether at a desk or in a car, is being increasingly linked to a variety of health problems. According to Alberta Health Services-Cancer Care in Canada, inactivity is linked to nearly 160,000 cases of breast, colon, prostate, and lung cancer every year, about two-thirds as many cancer cases caused by smoking.

Make it right: Make it a habit to take breaks on-the-move at work, and even make (or buy) a standing workstation so you're less apt to sit all day. At home, resist the temptation to veg out in front of the TV. Go for a short walk around the block to relax, spend a few minutes cleaning, or schedule a gym date with your significant other.

#2: Eating too much meat and cheese
Animal proteins are rich in IGF-1, a growth hormone that can promote the growth of cancer cells. And a study from the University of Southern California published in the journal Cell Metabolism recently found that people on high-animal-protein diets during middle age were four times more likely to die of cancer than people on low-protein diets--a mortality risk factor comparable to smoking.

Make it right: Replace some of your animal proteins with vegetarian protein sources. The same study found that diets high in plant-based proteins like beans, which have protein levels equivalent to some meats, didn't trigger the same increase in cancer rates. In general, middle-aged adults should be eating 0.8 grams of protein for every 2 pounds of body weight daily. Interestingly, the study found that once you pass the age of 65, eating lots of animal protein isn't as harmful because your body's production of IGF-1 begins to slow down.

#3: Cooking with natural gas
If you're one of the 34 percent of Americans whose home is equipped with a gas stove, you're getting an added dose of carbon monoxide, nitrogen dioxide, and formaldehyde every time you cook a meal. Those same three contaminants are common in secondhand cigarette smoke, and a December 2013 study in Environmental Health Perspectives found that all three contaminants in homes with gas stoves regularly exceeded public health guidelines.

Make it right: Use your vent hood when you use your gas oven or cooktop. Ventilating a gas range can reduce pollutant levels by 60 to 90 percent, even if the fan seems wimpy. Also, cook on your back burners: Most vent hoods aren't properly centered over a cooktop; using the back burners will help your vent hood capture the most pollution.

#4: Cooking with the wrong oil
Even if you rely on an electric stove at your house, you aren't immune to cooking's polluting effects. Studies on restaurant and residential kitchens have shown that high-heat cooking with shortening and soybean oil (usually just called "vegetable oil" in the U.S.) releases particulate matter, aldehydes, and polycyclic aromatic hydrocarbons, all compounds found in cigarette smoke and linked to airway inflammation.

Make it right: Pick the type of cooking oil best suited your use. For instance, olive oil isn't good for frying or high-heat cooking but is fine for cooking at low temperatures or in salad dressings. Avocado oil, on the other hand, is great for high-heat cooking. Look for the "smoke point" on oils that you buy to make sure the oil matches your needs. And don't forget to run the ventilation hood!

#5: Tanning indoors
A recent study in the Journal of the American Medical Association estimated that indoor tanning causes roughly 420,000 cases of skin cancer in the U.S. every year. Smoking, by comparison, causes 226,000 cases of lung cancer.

Make it right: Learning to love pale skin is step number one. But if you really want a natural glow, eat more carrots and tomatoes, suggests a study published in the journal Evolution and Human Behavior. Both foods are rich in carotenoids, which will boost your skin tone, and you won't have to worry about exposure to sketchy ingredients in sunless tanning sprays and lotions.

#6: Not getting enough sleep
This will make you really cranky: Chronic sleep deprivation triggers high blood pressure, heart attacks, strokes, obesity, and a host of other health problems. One study even found that not getting at least six or seven hours of sleep led to mortality rates on par with those seen in cigarette smokers. Even getting poor-quality or fragmented sleep--when you don't necessarily fully wake up, but the cycle from light to deep sleep gets interrupted--can speed the growth of tumors.

Make it right: Don't assume that being tired is normal. If you feel like you aren't getting enough sleep regularly, talk to a health professional to see if you might be suffering from a condition such as sleep apnea that is interfering with your sleep.


By Emily Main via @CenturaHealth on Twitter

Risks of Physical Inactivity

Physical inactivity is the fourth leading risk factor for global mortality and causes 6% of all deaths. It is only outstripped by high blood pressure (13%) and tobacco use (9%) and carries the same level of risk as high blood glucose (6%). Approximately 3.2 million people die each year because they are not active enough.

Physical inactivity is on the rise in many countries, adding to the burden of noncommunicable diseases and affecting general health worldwide. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who engage in at least 30 minutes of moderate intensity physical activity on most days of the week.

Physical inactivity is the main cause for approximately:

• 21–25% of breast and colon cancers
• 27% of diabetes
• 30% of ischemic heart disease

Is it worth the risk? 
Source: World Health Organization

Flu/Cold or Allergies?

Cough. Sneeze. Wheeze. You know the symptoms, but do you really know the cause? The similarities between symptoms of the flu/cold and nasal allergies (also called allergic rhinitis, indoor or outdoor allergies, seasonal allergies or hay fever) can cause confusion. Worse, it can cause you to make the wrong diagnosis and treat with the wrong medications. And, if allergies are left untreated, it can cause more serious conditions like sinusitis or ear infections. Learn about the difference below, and talk to your doctor about a complete medical exam to find out for sure:   Allergies Flu/Cold Symptoms Allergies usually cause runny nose (clear discharge), stuffed nose, violent sneezing, wheezing, coughing, watery and itchy eyes. Flu/cold usually includes runny nose (yellow discharge), aches and pains, sore and scratchy throat along with sneezing and coughing. Fever There is no fever with allergies. If you have a fever it is almost certainly a flu/cold rather than allergies. When Anytime of the year: spring, summer, fall or winter. Usually appear in winter, but are also possible in the fall, spring or summer. Warning Symptoms begin almost immediately after exposure to allergens. Usually takes a few days for flu/cold symptoms to appear. Duration Symptoms last a long time, as long you are exposed to the allergen. If the allergen is present all year long, symptoms can be chronic. Flu/cold symptoms should clear up within a few days to a week. Rarely lasts more than 10 days. Flu/Colds A flu/cold is commonly caused by a virus. You can get a flu/cold from another person that has that virus, even though you may be in good health. This happens when you breathe in germs or come in direct contact with the infected person.To prevent yourself from getting a flu/cold, get a flu shot every year, frequently wash your hands, use a disinfectant on and be careful when sneezing and coughing around others. Let a flu/cold run its course. Get rest, drink lots of fluids and eat healthy foods. Over-the-counter medications, like an decongestant or a nasal sprays, can help relieve your symptoms, but they do not cure your cold - only time can do that. Allergies Nasal allergies occur during exposure to an allergen, and your nasal cavity becomes irritated and inflamed. Unlike the flu/cold, allergies are not contagious. If you have a high temperature or an achy body, it is most likely a flu/cold rather than allergies. Common indoor and outdoor allergens include tree, grass and weed pollen, dust mites, animal dander, mold and cockroaches. There is no cure for allergies, but there are prescription and over-the-counter medications treat allergy symptoms. For some people, allergy shots (immunotherapy), can help to reduce your sensitivity to allergens over time. Talk to your doctor about the best treatment plan for you. SOURCE: This information should not substitute for seeking responsible, professional medical care. First created 1995; fully updated 1998; most recently updated 2005. © Asthma and Allergy Foundation of America (AAFA) Editorial Board

© Asthma and Allergy Foundation of America

February is American Heart Month

Learn about your risks for heart disease and stroke and stay "heart healthy" for yourself and your loved ones

February Is American Heart Month: Are You at Risk for Heart Disease?

During the month of February, Americans see the human heart as the symbol of love. February is American Heart Month, a time to show yourself the love. Learn about your risks for heart disease and stroke and stay "heart healthy" for yourself and your loved ones.
Cardiovascular disease (CVD)—including heart disease, stroke, and high blood pressure—is the number 1 killer of women and men in the United States. It is a leading cause of disability, preventing Americans from working and enjoying family activities.¹ CVD costs the United States over $300 billion each year, including the cost of health care services, medications, and lost productivity.¹

Understanding the Burden of CVD

CVD does not affect all groups of people in the same way. Although the number of preventable deaths has declined in people aged 65 to 74 years, it has remained unchanged in people under age 65. Men are more than twice as likely as women to die from preventable CVD.²
Having a close relative who has heart disease puts you at higher risk for CVD. Health disparities based on geography also exist. During 2007–2009, death rates due to heart disease were the highest in the South and lowest in the West.
Race and ethnicity also affect your risk. Nearly 44% of African American men and 48% of African American women have some form of CVD. And African Americans are more likely than any other racial or ethnic group to have high blood pressure and to develop the condition earlier in life. About 2 in 5 African American adults have high blood pressure, yet fewer than half of them have the condition under control.
Many CVD deaths could have been prevented through healthier habits, healthier living spaces, and better management of conditions like high blood pressure and diabetes.²

Take It One Step at a Time

You can control a number of risk factors for CVD, including:

• Diet
• Physical activity
• Tobacco use
• Obesity
• High blood pressure
• High blood cholesterol
• Diabetes

As you begin your journey to better heart health that can last a lifetime, keep these things in mind:

• Try not to become overwhelmed. Every step brings you closer to a healthier heart, and every healthy choice makes a difference!
• Partner up. The journey is more fun—and often more successful—when you have company. Ask friends and family to join you.
• Don't get discouraged. You may not be able to take all of the steps at one time. Get a good night's sleep—also important for a healthy heart—and do what you can tomorrow.
• Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Plan for Prevention

Try out these strategies for better heart health. You'll be surprised how many of them can become lifelong habits!
Work with your health care team. Get a checkup at least once each year, even if you feel healthy. A doctor, nurse, or other health care professional can check for conditions that put you at risk for CVD, such as high blood pressure and diabetes—conditions that can go unnoticed for too long.
Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis. You can check your blood pressure at home, at a pharmacy, or at a doctor's office. Find more information at CDC's High Blood Pressure Web site.
Get your cholesterol checked. Your health care team should test your cholesterol levels at least once every 5 years. Talk with your health care professional about this simple blood test. You can find out more from CDC's High Cholesterol Web site.
Eat a healthy diet. Choosing healthful meal and snack options can help you avoid CVD and its complications. Limiting sodium in your diet can lower your blood pressure. Be sure to eat plenty of fresh fruits and vegetables—adults should have at least five servings each day. Eating foods low in saturated fat, trans fat, and cholesterol and high in fiber. For more information on eating a healthy diet, visit CDC's Nutrition page and ChooseMyPlate.gov.
Maintain a healthy weight. Being overweight or obese can increase your risk for CVD. To determine whether your weight is in a healthy range, health care professionals often calculate a number called body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person's body fat. If you know your weight and height, you can calculate your BMI at CDC's Assessing Your Weight Web site.
Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate-intensity activity for at least 150 minutes per week. Remember to incorporate exercise into your day in different ways: take the stairs instead of the elevator, or rake the yard instead of using the leaf blower. Exercising with friends and family can be a great way to stay healthy and have fun. For more information, visit CDC's page on physical activity.
Don't smoke. Cigarette smoking greatly increases your risk for CVD. If you don't smoke, don't start. If you do smoke, quit as soon as possible. Your health care team can suggest ways to help you quit. For more information about tobacco use and quitting, see CDC's Smoking & Tobacco Use Web site and Smokefree.gov.
Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pressure. Men should stick to no more than two drinks per day, and women to no more than one. For more information, visit CDC's Alcohol and Public Health Web site.
Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely, and talk with your health care team about treatment options. Visit CDC's Diabetes Public Health Resource for more information.
Take your medicine. If you're taking medication to treat high blood pressure, high cholesterol, diabetes, or another condition, follow the instructions carefully. Always ask questions if you don't understand something. If you have side effects, talk with your health care team about your options.
Need more inspiration? The "28 Days to a Healthier Heart" tips can inspire you throughout February and all year long. Follow Million Hearts® on Facebook and Twitter for even more ways to protect your heart and live a longer, healthier life. Million Hearts® is a national initiative to prevent 1 million heart attacks and strokes by 2017.
Together, we all can prevent and manage heart disease, one step at a time.

References

1. Go AS, Mozaffarian D, Roger VL, Benjamin EJ, Berry JD, Blaha MJ, et al. Heart disease and stroke statistics—2014 update: a report from the American Heart Association. Circulation. 2013 [Epub ahead of print].
2. CDC. Vital Signs: avoidable deaths from heart disease, stroke, and hypertensive disease—United States, 2001–2010. MMWR. 2013;62(35);721–7.

Being Empowered: Knowing Your Numbers

It is recommended that individuals keep these critical health numbers within the following ranges:

Critical Health Marker Recommended Range More Information Blood sugar The amount of sugar (glucose) in the blood Prediabetes HbA1c (glycosylated hemoglobin) less than 6% Diabetes HbA1c (glycosylated hemoglobin) less than 7% Pre-meal glucose – 70 to 130 mg/dl Post-meal peak glucose - <180 mg Blood sugar is measured by the amount of glycosylated hemoglobin (HbA1c) in your blood. An HbA1c test gives you a picture of your average blood sugar control for the past 2 to 3 months and provides you with a better idea of how well your diabetes treatment plan is working. Your healthcare provider will advise you if these ranges are too strict for your condition. Blood pressure The force of blood against the arteries when the heart beats and rests Less than 130/80 mm Hg Blood pressure is typically measured by a device that uses the height of a column of mercury (Hg) to reflect the circulating systolic and diastolic pressures. Systolic pressure (top number) is the peak pressure in the arteries, and diastolic pressure (bottom number) is the lowest pressure. Get more information about high blood pressure. Blood cholesterol A waxy substance produced by the liver LDL cholesterol levels below 100 mg/dL HDL cholesterol level above 40 mg/dL for men and 50mg/dL for women Triglycerides below 100 mg/dL Because cholesterol is unable to dissolve in the blood, it has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein (or LDL) cholesterol, is known as "bad" cholesterol; high-density lipoprotein (or HDL) cholesterol, is known as "good" cholesterol. Get more information about cholesterol. Body weight A body mass index (BMI) of 18.6-24.9 Waistline smaller than 35 inches for women and 40 inches for men A person's ideal body weight varies by gender, age, height, and frame. Your body mass index (BMI) and waist circumference provide good indicators of whether you are at a healthy weight. Use our BMI calculator tool. Get more information about weight management.

If your critical numbers are not at the target level, work with your health care provider to develop a plan to reach these goals. 

Information taken from American Heart Association

Prescription Card Mailings Raise Concern: Have you received one?

Prescription card mailings raise concern

Reno residents are receiving them, and though they're apparently legit, caution is urged on discount and privacy assurances.

By John Green - The Hutchinson News - jgreen@hutchnews.com
A free prescription discount card from a company with United States in its name and a Washington, D.C., mailing address began arriving in mailboxes in Reno County this week.

The mailing, emblazoned in several places with the phrase "Form 1013" and containing a "resident code" rather than a recipient's address, looks like an official government notice, opined Reno County Department of Aging Director Barbara Lilyhorn, who is familiar through her job with government forms. Nowhere in the literature is there a claim of government sponsorship or an affiliation with federal health programs. But that doesn't make Lilyhorn feel any better about the mailing, arriving during a period when qualifying seniors must enroll or re-enroll for Medicare prescription coverage.
A bit of Internet research into the company and discussion with local and state pharmacy reps indicate the company is apparently legitimate - insofar as it offers a prescription discount via a contract with a large drug management corporation.

But it also raises a number of red flags consumers should be aware of before taking the card to their local pharmacist.

In many cases, advised Don Kaufman at Fraese Drug, using the card may actually cost consumers more.
 
And it may also open the user to a barrage of targeted marketing by other companies.
 
"Most discount cards, in our estimation, are worthless," Kaufman said. "Ninety-nine percent of the time, when we run those through, our cash price is less than what the discount price is. If a customer brings one in and wants us to run it through to save money, we do that. We want to keep our customers happy. It does guarantee a price, but it's usually not as low as you can get if you shop around. Nine out of 10 times, our price is lower."
 
Who?

The company, United States Prescription Discounts, is a subsidiary of New York-based Script Relief LLC, which itself is a subsidiary of LOEB Enterprises. LOEB formed the LLC in October 2011. The company's D.C. address listed in the mailing is actually just a Post Office box.

Other names used by the company for its discount prescription cards, according to the Better Business Bureau of New York, include Alternate Help Rx, National Prescription Savings Network, RxRelief and The Healthcare Alliance.

Better Business Bureaus in several states have received complaints about the company's literature, which promises on the discount card itself savings "up to 75 percent on all FDA-approved drugs at pharmacies everywhere," and in the enclosed literature, "an average 50 percent on all your prescription medicines."
On its website, and in information in a booklet in the mailing, however, the company advises that the card is intended for people who are uninsured, underinsured, in the Medicare "doughnut hole," or for purchasing a prescription not covered by their insurer's formulary.

Also, the discounts, the company responded in a BBB complaint, are off the manufacturer's suggested price.

"Our program is not designed to add discounts to discounts you are already receiving from your current provider, nor is it designed to reduce your co-pay," the website for Script Relief advises.
 
And while it may be used to discount drugs for patients in the Medicare Part D supplement gap or "doughnut hole," drugs purchased using the discount card can't be counted toward the Medicare deductible to get out of that doughnut hole.
 
The payoff?

The card is free and it doesn't require that users register with the company to use it or fill out any forms or paperwork. So what does the company gain when a consumer uses the card?

Apparently two things: The company acts as a middleman between the pharmacy and the company actually purchasing drugs in bulk - Catamaran - and it collects a fee from the pharmacy for each transaction submitted; and when the card is used, Kaufman noted, the personal information attached to the purchase is forwarded to the company in order to complete the transaction.
 
Scrip Relief promises in literature in its mailing that "Your privacy is protected by the Health Insurance Portability and Accountability Act," and that it "will never sell or rent any personal information with a third party."

Within the privacy policy on it website, however, the company states that use of its services doesn't create a "... confidential, or privileged, relationship, or any other relationship that would give rise to any (HIPPA privacy) duties on the part of the Script Relief."
 
Elsewhere the site offers the caveat that it's not responsible for the privacy practices of websites linked to or integrated into its sites, "including the sites of our partners," and it states: "We may contact you from time to time about our website, or other affiliated Script Relief services we believe may be of interest to you."

In other words, the personal information may be given to related marketing companies, a.k.a. LOEB Enterprises, owned by Michael Loeb, which identifies itself on its website as "experts at influencing consumer behavior. We combine sophisticated targeting and segmentation with a deep understanding of market dynamics."

The company has been involved in three different ventures since it was formed in 1992, its website says: the Synapse Group Inc., which developed a process of automatically renewing annual magazine subscriptions, rather than soliciting renewals every year; Priceline, conceived by partner Jay Walker in 1995, as a means of offering consumers discounted airfares and travel accommodations via a "name your own price" auction model on the Internet; and Script Relief.
 
Buyer beware

"There are a variety of (discount cards) out there," said Chellie Ortiz, vice president of operations for the Kansas Independent Pharmacy Service Corporation. "There's no way somebody is going to say, 'I don't do anything but offer these fabulous cards.' There's got to be a financial benefit, whether its value-added, to make what they're selling look better, or they're charging patients $20 a month, or it's an outside vendor collecting data from the prescriptions and reselling it."

Like Kaufman, Ortiz noted that a pharmacy's discounted price is often less than offered by the discount card, and some pharmacies offer their own discount card.

"We encourage patients to talk to their pharmacist, to see what options they recommend," Ortiz said. "And look at generics. If a generic can be used, it's often much less expensive than with a discount card."

And remember the adage, said both Ortiz and Natalie Goertzen, assistant director at the Reno County Department of Aging: "If it looks too good to be true, it probably is."

"If people have questions about mail they receive, they can bring the info in and we'll look at it," Goertzen said. "If we're in doubt about its legitimacy, it goes to the police."

Source found here.

A Guide to Fall Food

Here is a great food guide for "fall foods"