How is it that two people of the same age, gender and height can eat the same foods and be equally active, but one gains weight while the other loses it? 

One piece of the puzzle is metabolism. How well your body burns energy to keep up basic functions like heartbeat, breathing and thinking is called your basal metabolic rate. We often just call it “metabolism.” 

Can you change your metabolism?  

Yes. Whether you’re born with a fast, average or slow metabolism, there are things you can do to speed yours up or slow it down. Read on for a few tips to boost your metabolism and manage your weight. 

Be more active.  

When you exercise, your metabolism speeds up. For a few hours afterward, it stays slightly higher. And over time, regular exercise builds muscle. The more muscle you have, the more of a boost your resting metabolism gets. And remember that any added physical activity makes a difference in your health. 

Eat smart. 

That means eating less fat and eating more fiber and complex carbohydrates (carbs), which you get from fruits, vegetables and whole grains. Eat lean meats and low-fat dairy products. And drink water instead of sugary drinks. For each snack or meal, include a little fat and some protein along with carbs. Also limit alcohol and sugar, which have lots of calories but offer no nutrition. 

Track and plan your meals and snacks. 

Plan what you'll eat and eat on a regular schedule. It helps you avoid overeating or making poor food choices when you're hungry. Keep track of how you eat. Write down everything you eat and drink.  

Count the calories you've eaten at each meal and snack. 

Then use this data to decide if your portions are the right size. Check to see if you are eating a variety of foods. You might find that making a few small changes will help you eat healthy. 

Eat a little before you get active.  

If you can, have a snack before you go out for that vigorous walk. It gives you energy so you can enjoy the activity. 

Talk with your doctor. 

It’s a good idea to consult with your doctor for a diet and exercise plan that is right for you, while boosting that all-important metabolism.  

Boost your metabolism to avoid weight gain

Take our quick two-question quiz and discover what learning a second language can do for your mind.

If you find yourself scratching your head not because you’re confused but because it itches, take note. Millions of people get head lice each year. Head-lice infestations are common in schools. In the United States, it is believed that about 6 to 12 million children between three and 12 years of age get head lice each year. And children are kind to share lice with parents, siblings and caregivers. 

What causes head lice? 

Head-to-head contact (think selfie poses) is the most common way to get head lice. The lice move from one person to the next by crawling. They cannot fly or jump. Having head lice does not mean you are dirty. Lice don’t care if your hair is squeaky-clean or in need of shampoo; it’s human blood they are after, which they need to survive. 

It’s possible to get head lice by sharing everyday objects infested with lice, such as hats, scarves, coats, hair accessories, brushes, combs and towels. You can also get lice by resting your head on a bed, pillow, couch, chair, or rug that someone with head lice used.  

Treatment 

Sometimes, simply using a special comb can remove the lice and nits (eggs) from hair. While time-consuming, studies show that combing injures the lice, so they rarely survive. 

There are over-the-counter lice shampoo treatments. Because the active ingredients have remained the same for years, new generations of head lice are becoming resistant. “If you are unable to get rid of the lice, there are prescription strength options,” said Katie Billingsley, APRN-CNP, Genesis Primary Care, New Lexington. “Lice is easily spread, so it’s important to be sure to eliminate all of them, including the nits.”   

If you find yourself scratching your head not because you’re confused but because it itches, take note. Millions of people get head lice each year.

If you find yourself on the verge of vomiting or are rushing to the bathroom with a bad case of diarrhea, you’re probably not analyzing what caused it – you just want to get it over with and feel better.  

Taking care of bathroom business is clearly the first priority. But finding out whether you have a stomach bug (caused by a virus) or food poisoning caused by a bacteria, like E. coli or salmonella, is important.  

Why? Knowing what made you feel rotten can reveal a few things, namely: how long the illness is likely to last, how you can care for yourself at home and how to know if things are bad enough that you should seek medical care. 

Here are the key differences between the two illnesses: 

• Food poisoning: Caused by eating food that’s been contaminated by bacteria, viruses or parasites. E coli and salmonella are two types of food poisoning.  

• Stomach virus: Caused by viral infection that targets your digestive system. 

If you’re trying to figure out what happened to you, know this: many symptoms of food poisoning and stomach bugs are the same – vomiting, diarrhea, headaches and fever. But there are some differences, such as: 

• If you have food poisoning like E. coli, symptoms usually appear just a few hours after eating contaminated food.  

• If you’ve recently had a meal with others and they’re feeling sick, too, you probably have food poisoning. 

• If you have a stomach bug, you’ll probably feel better in a day or two: food poisoning can last much longer, up to 10 days. 

If you have food poisoning or a stomach bug, staying hydrated should be a top priority. Take small sips of water, suck on ice chips or sip broth throughout the day to stay hydrated. Just make sure to avoid sugary drinks – although it seems like they might help, they can actually cause dehydration. Also, on the road to recovery, take your preferred over-the-counter pain reliever or fever reducer as needed. And make sure to take advantage of one of the best remedies there is – lots of rest. 

Get medical help if you have bloody stools and/or: 

• Diarrhea that lasts for more than three days 

• Fever over 100.4°F (in adults) or above 101°F (in kids)  

• Are noticing signs of dehydration, like extreme thirst 

• Vomiting  

Here are the key differences between the two illnesses.

Chronic pain persists, sometimes for years. How individuals experience pain varies widely. For some, it can feel like a dull ache; for others, a burning or throbbing sensation. Regardless of how you describe it, chronic pain is debilitating and can interfere in daily activities. It also causes other functional and psychological symptoms, such as fatigue, trouble sleeping and mood changes. 

Tips on how to manage your chronic pain:  

• Move. We know: You hurt. You don’t want to move. However, physical activity helps in several ways. Exercise builds strong muscles and bones. Exercise also releases endorphins—feel-good hormones—so you can better cope with pain. Finally, being active prevents obesity. 

• Try physical or occupational therapy. Physical therapy treats pain through movement, with strengthening and range-of-motion exercises, and occupational therapy gives you skills and strategies to manage pain. 

• Relax. Meditation and other relaxation techniques help you better manage stress (being in pain is stressful) and reduce tension that can aggravate pain. 

• Stay engaged. Spending time with family and friends, and engaging in activities that bring you pleasure, help take your mind off pain and remind you of the positive aspects of life. 

• Explore complementary health modalities. Medical literature provides some support that complementary approaches, such as acupuncture, massage and yoga, may be helpful in alleviating lower back and arthritis-related pain, and relaxation training and biofeedback may reduce pain associated with migraines and chronic headaches. 

• Stop smoking. It’s bad for your health, and nicotine can make some pain medications less effective. 

• Practice good self-care. Eat a healthy diet that includes plenty of fresh fruits, vegetables and whole grains, and limit sugar, saturated fats and alcohol. Maintain a healthy weight and get plenty of sleep. 

Are you living with chronic pain? Here are some tips to help manage it.

We all experience stress, and we all know that stress is responsible for a host of physical ailments. But could the stress you’re feeling be causing your stomach pain? And could that belly pain be a peptic ulcer? Read on to learn more about peptic ulcers, if stress causes them, and what you can do to lessen the chance of getting them. 

Q: What are peptic ulcers? 

A: Peptic ulcers are sores in the inner lining of the stomach or upper small intestine. They form when the digestive juices produced by the stomach erode or eat away the lining of the digestive tract. Peptic ulcers may form in the lining of the stomach (gastric ulcers) or just below the stomach, at the start of the small intestine (duodenal ulcers). 

Q: What causes peptic ulcers? 

A: The most common causes of peptic ulcers are infection with Helicobacter pylori (H. pylori) bacteria and frequent use of aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs). 

Some studies have shown that emotional stress can make a person more likely to develop peptic ulcers, but it has not been determined if stress causes ulcers. 

Q: What are the symptoms? 

A: Symptoms of a peptic ulcer can include a burning, aching or gnawing pain between the belly button and the breastbone, and belly pain that is temporarily relieved by taking an antacid. Symptoms can also include back pain, loss of appetite, bloating, nausea and vomiting. Some people have no symptoms. 

Q: How are they diagnosed? 

A: Your doctor will ask about your symptoms and do a physical exam. Your doctor may do some simple tests (using your blood, breath or stool) to look for signs of H. pylori infection. You may have an endoscopy to check the inside of your esophagus, stomach and small intestine. 

Q: How are peptic ulcers treated? 

A: To treat peptic ulcers, most people take medicines that reduce acid in the stomach. If you have an H. pylori infection, you'll also take antibiotics. You can help your ulcer heal by quitting smoking and limiting alcohol. Using medicines such as aspirin, ibuprofen or naproxen may increase the chance of your ulcer returning. 

Q: Can peptic ulcers be prevented? 

A: There are some things you can do to decrease your chance of a peptic ulcer.  

• Minimize your use of nonsteroidal anti-inflammatory drugs (NSAIDs). These include aspirin, ibuprofen and naproxen. 

• Don’t smoke. 

• Limit your alcohol intake to no more than two drinks a day for men and one drink a day for women.  

If you are experiencing symptoms of a peptic ulcer, please consult with your physician to find out for sure what your medical condition is and receive proper treatment.  

We all experience stress, and we all know that stress is responsible for a host of physical ailments. But could the stress you’re feeling be causing your stomach pain? And could that belly pain be a peptic ulcer?

The importance of sleep on your physical well-being 

Some people believe they need less sleep than the average person. While this may earn you bragging rights, it’s not good for your health. Sleep is not just the absence of being awake; it’s an active process that promotes good cognitive and physical health. While you’re sleeping, your body is doing important work, such as forming pathways in your brain that help you learn and create memories and removing toxins that accumulate while you’re awake. Sleep also helps your body support your immune system, repair cells and tissues and maintain a healthy balance of hormones. 

We aren’t getting enough sleep  

Sleep deprivation is a serious public health problem. Roughly one out of three adults do not get at least seven hours of sleep each night. Here are a few ways sleep deprivation can be harmful: 

• Heart disease. Sleep helps your body repair the wear and tear on your heart and blood vessels. When you don’t get enough sleep, it raises your risk for heart disease, high blood pressure and stroke. 

• Diabetes. Lack of sleep can lead to higher-than-normal blood glucose (sugar) levels, increasing your risk for type 2 diabetes, which, in turn, raises your risk for heart disease. 

• Immune dysfunction. Without a robust immune system, you can’t properly fight infection and prevent disease and without adequate sleep, your immune system can’t do its job. 

• Obesity. Sleep deficiency can lead to obesity, which is a risk factor for heart disease, diabetes and sleep apnea which also raises your risk for heart disease and diabetes. 

• Injury and accidents. Sleep deprivation can lead to deadly accidents and mistakes. Driver sleepiness plays a role in about 100,000 car accidents each year. 

How many hours of sleep do you need each day? 

• Newborns 14 -17 hours    

• Infants 4-12 months 12-16 hours  

• Toddlers 1-2 years 11-14 hours    

• Preschoolers 3-5 years 10-13 hours    

• School age 6-12 years 9-12 hours    

• Teens 8-10 hours   

• Adults at least 7 hours  

The importance of sleep on your physical well-being. While you’re sleeping, your body is doing important work, such as forming pathways in your brain that help you learn and create memories and removing toxins that accumulate while you’re awake.

Do you know your blood pressure reading? For most of us, we can’t rattle off the number. That is until our doctor tells us it’s too high. Over 50% of Americans have hypertension, also known as high blood pressure, but you don’t need to become part of that statistic. 

The American Heart Association considers any reading over 120 systolic or 80 diastolic prehypertension. Anything above 130/80 is considered hypertension. Even if you haven’t been diagnosed, take steps to prevent your blood pressure from rising. 

“Hypertension is the leading cause of stroke, vision loss, heart failure, heart attack, kidney disease and sexual dysfunction. People with low blood pressure are 25% less likely to die from cardiovascular disease,” explained Kendra L. Connell, DNP, Family Nurse Practitioner with the Genesis Group.

Lowering your blood pressure doesn’t need to be difficult. Incorporate these habits into your life today to ensure a healthy heart for years.

Healthy diet

Eating nutritious food is one of the easiest ways to lower blood pressure. The American Heart Association recommends using the DASH diet to stop hypertension. This diet consists of foods full of potassium, calcium and magnesium, natural nutrients that help control blood pressure. Most importantly, the DASH diet reduces sodium intake.

Regular exercise

According to the American Heart Association, 150 minutes of moderately intensive weekly exercise lowers high blood pressure. These activities could be as simple as 30 minutes of brisk walking five days a week. Enroll in a dance class, swim team or other exercise groups. The important thing is that you’re moving.

Cut down on caffeine 

In short, caffeine can cause spikes in blood pressure. For those with hypertension, cutting down on caffeine is a good idea. Avoid drinking caffeine before checking your blood pressure for optimum results. If you’re struggling with hypertension, limit caffeine to two cups of coffee a day. It’s best to drink fewer than four cups a day even if you have not been diagnosed with high blood pressure.

 
Avoid smoking

Smoking tobacco constricts arteries, which raises your blood pressure over time. If you want to avoid hypertension, work on quitting the habit. Smoking also causes a temporary spike in blood pressure, so avoid smoking before getting checked.

Limit or avoid alcohol 

Studies show that overconsumption of alcohol is associated with hypertension. The American Heart Association recommends that men should have no more than two drinks a day and women should have one drink a day at most. Limit your alcohol intake to a minimum to avoid high blood pressure.

Manage stress

Although we’re never be able to live a completely stress-free life, learning how to lower stress is vital. Spend time taking care of yourself. Say no when you can, and track stress triggers. Develop plans for dealing with stressful situations and ask for help when needed.

Speak with your doctor

Tracking your blood pressure is the first step to lowering it. Pay attention to the numbers. If you’re concerned about your blood pressure, speak with your primary care doctor. They’ll be able to offer advice tailored to your situation.

Here’s how and why you should lower your blood pressure.

Prevention is the key, and there are some simple habits that can build and strengthen your bones.

The bass is booming, the treble is high and your favorite artist hits that note on the guitar. Your feet begin to tap, your head starts to bop and your body moves joyously to the sound of the music. Listening to music is extremely powerful. It has countless benefits for the mind and body. Music can help slow the heart rate, lower blood pressure and ultimately calm the mind. Other benefits include increased memory and a sharper mind. 

Effects of music on the body 

In a Cochrane Systematic Review, scientists found that patients with coronary heart disease had reduced heart rate and lower blood pressure after listening to music. That’s enough to make you build a playlist and plug in your headphones. Observe your mood and body when listening to music and choose slow rhythms that are calming and make you relax for optimal results on your heart rate.  

Effects of music on the mind 

Try calming your anxiety with a bit of music before a test and observe the difference. A study at McGill University in Montreal tested patients about to undergo surgery. The participants were randomly assigned to listen to music or take anti-anxiety medications. Those who listened to music had less anxiety than those who took drugs.  

How our brain computes music is fascinating. Vibrations travel through the air inside the ear canal when you listen to music. Those vibrations stimulate the eardrum and are transmitted into electrical signals that travel through the auditory nerve to the brain stem. They are then collected and converted into what we perceive as music. According to a study done at John Hopkins University, areas of the brain used to compute technical information light up when you hear new music. The next time you hear a new song you like, try to learn it. New music gets your brain moving and grooving in ways familiar tunes don’t. 

Effects of music on memory 

Part of staying young is keeping your memory intact. Experts say using music to remember events from the past is an excellent tool for memory exercise. Reach into your memory bank for an event that happened in your life and play a song from that period and you will recall more. Listen to music often and get groov’n to a healthier you.    

Music can help slow the heart rate, lower blood pressure and ultimately calm the mind.