“10 Realistic Fitness Goals, Recommended by Personal Trainers “

 

Whether you're looking to maintain a consistent workout routine, improve your endurance, or build muscle, there's a goal for everyone on this list—no matter their fitness level. With the first month of 2022 behind us, many may be losing steam when it comes to sticking to their New Year's resolutions. Why? Because people either set unrealistic goals that leave them discouraged or fail to hold themselves accountable through tracking their progress, Lindsay Ogden, a NASM-certified personal trainer at the health club chain Life Time, tells Health. 

Therefore, the key to setting yourself up for fitness goal success is devising them with the SMART method in mind. This tried-and-true approach creates goals that are:

 

• SPECIFIC: The goal is clear and defined. For example, "workout three times a week" rather than "exercise more."
• MEASURABLE: There's a way to track your progress, which could be logging the weights you lift or the distance you run each week.
• ATTAINABLE: This goal can be feasibly reached within the set time frame. Very few people could train for a marathon in two weeks, but many could over a couple of months. 
• RELEVANT: There's a "why" driving your motivation to reach the goal. Maybe you want to feel stronger, more flexible, or manage an underlying condition. 
• TIMELY: The goal has a deadline whether it's four weeks or six months.

 Ogden also recommends adding an "E" for EMOTION: in other words, what will it feel like to achieve the goal? Will you feel more confident? Empowered? "Emotion will make it more real," she says. If you already have a specific goal in mind, that's great. If not, here are 10 fitness goals devised by personal trainers you may want to tackle.

 

1. WORK OUT 12 DAYS IN ONE MONTH: Consistency is key for building exercise habits and seeing results, but staying motivated can be tough, especially if you've been inactive for a while, Mike Donavanik, an NSCA-certified strength and conditioning specialist and founder of the fitness app Sweat Factor tells Health. This is why he recommends setting a smaller goal that you know you can stick to, like three workouts a week. You can achieve this by scheduling your sweat sessions in advance—bust out your planner and mark at least 12 days next month that you know you'll have the time to exercise. Then, set phone reminders on those days so you can remember to pack gym clothes or shoes if need be. For some added accountability, share your goal with a friend, or better yet, start a challenge to see who can plow through those 12 workouts sooner. Once the first month is up, Donavanik says you can reassess and adjust your goal: maybe next month you aim for 16 workouts.

 

2. RUN CONTINUOUSLY FOR 1 MILE IN 6 WEEKS: This goal is great for someone who hasn't exercised in a while and is looking to improve their cardiovascular health, Hannah Clausen, NASM-CPT, director of coaching for Macros Inc tells Health. Building cardiovascular endurance improves bone, heart, and immune health while reducing the risk of heart disease and type 2 diabetes. While one mile may seem daunting, Clausen suggests focusing initially on shorter distances at first—like ¼ or ½ mile. Then, gradually increase the distance each week by ⅛ mile and track your progress by writing down how long you were able to run without stopping. Rather than worrying about speed, Clausen advises you to maintain an easy, steady pace. But when you need that little extra push, use mental mini-goals like committing to running one more block, or until the song you're listening to ends.

 

3. TRY A NEW WORKOUT A WEEK TILL YOU FIND ONE YOU LIKE: Since the best exercise is the one you can stick to, try different workouts every month until you find what you enjoy. Plus, varying your workouts will challenge your body, work new muscles, and build different skills, so you're more likely to see results, Elizabeth Treese, a NASM-certified Personal Training Manager at Life Time tells Health. To achieve this goal, create a list of different workouts you would like to try, whether it's yoga, running, kickboxing, or even rebounding (aka trampolining). Then, look into class schedules at local gyms or fitness boutiques, and schedule ahead of time. As a bonus, many will offer new student or first-class specials. If you would rather stay at home or in the neighborhood, you can also find a local running group or a free trial for an online fitness app. 

 

4. AVERAGE 10,000 STEPS A DAY FOR A MONTH: Unlike other cardiovascular exercises such as running, walking is easier on the joints. Plus, keeping a brisk pace ensures you reap similar health benefits like reduced stress and better immune function. However, achieving a strict 10,000 steps a day may seem daunting. Therefore, try focusing on an average for the month so you can ease some of the pressure because let's be honest: some days it's okay to just sit on your couch. Since daily steps vary from day to day, Clausen recommends scheduling longer walks ahead of time, say, on weekends, or when you know you have a lighter workload. You might also want to keep a pair of sneakers in your work bag, car, or under your desk. That way, you're always prepared to squeeze in lunch break strolls. Then, record your daily step totals in a fitness journal or app. 

5. DO X NUMBER OF PUSH-UPS IN 4-6 WEEKS: You'll be hard-pressed to find a better exercise for increasing your upper body strength than push-ups, according to Becky Miner, NASM-CPT, a nutrition coach for Macros Inc. That's because this simple, classic move engages muscles in your chest, shoulders, abs, and arms all at once. Plus, they require no special equipment and can be done anytime, anyplace. Therefore, try setting a goal for how many you want to be able to complete after a month or so whether that's one no-knee push-up or 10. If traditional push-ups on your toes are too challenging, Clausen says there are a few beginner variations you can try:  

1. INCLINE PUSH-UPS AGAINST A STABLE COUNTER, BENCH, OR CHAIR. The more parallel to the floor you are, the harder this variation will be. 
2. KNEE PUSH-UPS: This is just like a regular push-up, but your knees are on the floor at a 45-degree angle. 
3. COMBO PUSH-UPS: If knee push-ups are a bit too easy, but you still can't do a traditional one, try starting in the classic position. Then, (slowly) lower yourself all the way to the floor and push back up with your knees on the mat. 

 

Start with whatever modification you can do 10 reps of three sets of, says Treese. Once you increase your rep count to 15, switch to a more challenging version.

 

6. REST FOR EIGHT FULL DAYS A MONTH: Once you're determined to reach a fitness goal, it can be easy to want to push your body every day. However, rest days are crucial not only because we all need a good Netflix binge, but also because your muscles do, too! These breaks are actually when muscles repair themselves so they can become stronger, Kollins Ezekh, a NASM-certified personal trainer and owner of Mayweather Boxing + Fitness in Los Angeles says. How many rest days you need depends on you and your training, but as a general rule, Clausen advises allotting two days off a week. If you're new to an activity (or new to working out in general) you may need even more. "Listen to your body," says Chris Musser, a certified personal trainer at Crunch West Hollywood. "When you're feeling really exhausted or sore after a workout, then plan an extra rest day. Exercise tends to release cortisol, a stress hormone, and if you already have a lot of cortisol from other life stressors, you could be wearing your body down even more." And, if you feel good, you can still incorporate light movement into your rest days like taking a walk or doing some gentle yoga, Treese says.

 

7. STRETCH FOR 15 MINUTES AFTER EACH WORKOUT: While stretching may not torch calories or give you six-pack abs, it's still a crucial component of fitness. In fact, according to the National Academy of Sports Medicine, stretching increases flexibility improves range of motion, and reduces inflammation—all of which help stave off injury. The ideal time to lengthen those ligaments and tendons is after a workout when your body is already loosened and warmed up, Musser says. Plus, "Stretching offers a nice transition for your body and mind from a workout state back to a resting state," he adds. You should spend about 25% of your workout recovering, according to Ezekh. So, if you've allotted one hour for exercise, spend the last 15 minutes stretching. He recommends stretching muscles you specifically worked that day and holding each stretch for 15 to 45 seconds. For example, if you wrapped up a run, stretch your hamstrings by reaching for your toes. Or, if you've just finished an ab-heavy Pilates session, lengthen your abdominals with a cobra or sphinx pose. Just be sure to breathe deeply during your stretch and never push yourself to the point of pain, Ezekh says. 

 

8. HOLD A 1-MINUTE PLANK IN 30 DAYS: Planks are a great full-body exercise that work muscles in your chest, arms, legs, and most famously, your core (aka your abdominal and back muscles). The importance of a strong core goes beyond aesthetics: it maintains proper posture which reduces back pain and other injuries. While planks may be stationary, that doesn't mean they aren't hard. To work your way up to your one-minute goal, hold a plank two to three times a week. Start with 20 to 30 seconds and then up the duration by 5-second increments, Ezekh says. You can also begin on your knees and work your way up to a plank on your toes.

9. DRINK 2-3 LITERS OF WATER DAILY FOR A MONTH: Drinking enough water is crucial for preventing dehydration, which can hinder your workout by causing fatigue, dizziness, and even fainting, according to the National Library of Medicine. That's why it's important to drink plenty of water throughout the day, so you're already hydrated by the time you start sweating out, says the Centers for Disease Control and Prevention (CDC). How much water a person should drink daily will vary depending on their activity level, diet, body weight, and even the climate of where they live. In general, though, men should aim to consume 3.7 liters (or 15.5 cups) of water and women should aim for 2.7 liters (or 11.5 cups), per the US National Academies of Sciences, Engineering, and Medicine's guidelines. However, those recommendations also include fluids you take in from foods, which is why you don't have to meet them through water intake alone. To make sure you're drinking enough H20, buy a big reusable water bottle you can carry with you and fill it up throughout the day. You may even want to make a goal to finish one liter by a certain time so you're not guzzling it all right before bed.

10. COMPLETE A 5K RACE IN 3 MONTHS: While running a 5k is a more advanced fitness goal, it's perfect for someone who may feel more motivated with a race day marked in their calendars. It's also great for those who have always wanted to run a half marathon or marathon, but need to work up their endurance and stamina, Clausen says. The key is to give yourself enough time to train: find a race that's at least 12 weeks out and aim to run three times a week, Clausen says. If you can, recruit a running buddy, who can lend a sense of accountability — not to mention, make the experience more social and fun.

MOST IMPORTANT OF ALL? BE KIND TO YOURSELF: If you're struggling to meet a fitness goal, it's okay. Instead of beating yourself up, thank your body for all it has helped you accomplish. Then, reassess whether your current goals are realistic for you right now or if they need to be adjusted. "Give yourself a 'clean slate policy'," says Treece. "Forgive yourself for the past and look at today as a new opportunity to get back on track." This also might be a good time to remind yourself of your "why" that motivated you to tackle this goal in the first place. "Change isn't easy," Musser says. "But when you are able to pull yourself out of your comfort zone, you've done some truly remarkable work."

By Rebecca Strong Medically Reviewed by: Amber Breza, CPT, Health Magazine, February 07, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“15 Signs You May Have an Iron Deficiency”

 

Iron can make the difference between you feeling on top of the world and downright miserable. Check out these surprising signs you need to pump up your iron levels.

GOT IRON? MANY WOMEN DON’T: Getting enough iron is essential, especially for women. Iron helps you produce red blood cells and maintain a healthy immune system.

YOU’RE EXHAUSTED: The most common symptom of iron deficiency, it's also possibly the most difficult one to detect. "Women are so used to having frenetic (‘fast and energetic in a rather wild and uncontrolled way; frantic; hectic; anxiety driven’) lives and feeling tired," says Nancy Berliner, MD, deputy editor of Blood, the journal of the American Society of Hematology. "They often just dismiss being tired as part of life." However, iron deficiency causes less oxygen to reach your tissues, so your body is deprived of the energy it needs. If your "normal" fatigue is coupled with you feeling, weak, irritable, or unable to focus, iron (or a lack thereof) might have something to do with it. After all, there's a reason people whose iron deficiency progresses into anemia are often said to have "tired blood."

YOU HAVE HEAVY PERIODS: In women, the number-one cause of iron deficiency is too-heavy periods, says Jacques Moritz, MD, director of gynecology at Mount Sinai St. Luke's Roosevelt in New York City. "They lose too much blood, replace about half of it, and then lose too much again the following month," he says. "It's like filling up a car with a small hold in the tank." Your period should only fill two to three tablespoons each month. Try the tampon test: If you have to change your tampon more frequently than every two hours, talk to your gyno.

YOU’RE PALE: There's a reason the words "pale" and "sickly" are often used interchangeably. Hemoglobin gives your blood its red color and, thus, your skin its rosy hue. That means that low levels of the protein can suck the color straight from your skin, Dr. Moritz says. If you have a light complexion, it's pretty easy to spot. No matter your skin tone, though, if the inside of your lips, your gums, and the inside of your bottom eyelids are less red than usual, low iron may be to blame.

YOU GET SHORT OF BREATH EASILY: No matter how deeply you breathe, if your oxygen levels are low, you'll feel out of air, explains Dr. Berliner. If you notice yourself getting out of breath doing things that you'd normally handle just fine—be it climbing a flight of stairs or knocking out your usual workout—iron deficiency could be to blame.

YOUR HEART IS POUNDING: An overworked heart can end up suffering from irregular heartbeats, heart murmurs, enlargement, and even heart failure. Before you freak out, don't. For things to get that bad, you would probably have to suffer from iron deficiency anemia for quite some time, suggests a review of cardiomyopathy and iron deficiency in the Texas Heart Institute Journal. However, if you know you have heart problems, it's important to get your iron levels checked as iron deficiency can worsen existing heart problems.

YOU HAVE RESTLESS LEG SYNDROME: Can't stop fidgeting?  About 15% of people with restless leg syndrome have iron deficiency, according to Johns Hopkins Medicine. The lower the iron levels, the worse the symptoms.

YOUR HEAD HURTS: An iron-deficient body will prioritize getting oxygen to your brain before it worries about other tissues, but even then, your noggin will still get less than it ideally should, Dr. Berliner says. In response, the brain's arteries can swell, causing headaches, according to the National Headache Foundation.

YOU CRAVE CLAY, DIRT AND ICE: Called pica, craving (and actually eating) non-food substances can be a sign of iron deficiency. Iron-deficient people may be tempted to chow down on chalk, clay, dirt, and paper. Luckily, most women opt for ice, says Dr. Berliner, who tells her anemic patients to come back to see her if they start craving ice.

YOU FEEL ANXIOUS FOR NO REASON: As if your life wasn't stressful enough, iron deficiency can trick you into feeling even more anxious. A lack of oxygen revs up your body's sympathetic nervous system, which is kind of like your body's gas pedal, Dr. Berliner says. Plus, since iron deficiency can send your heart racing, it's easy to feel like you're in fight-or-flight mode even when you have every reason to feel relaxed.

YOU’RE LOSING YOUR HAIR: Iron deficiency, especially when it progresses into full-blown iron deficiency anemia, can cause hair loss. "It sends your body into survival mode, so your body channels oxygen to support vital functions as opposed to ones like keeping your hair intact," explains Dr. Moritz. Don't panic if there are a few hairs in your drain, though. Most scalps lose about 100 hairs on a good day.

YOU’RE VEGATARIAN OR VEGAN: All iron is not created equal. Your body absorbs heme iron—which comes from meat, poultry, and fish—two to three times more efficiently than non-heme iron from plants, says nutritionist Rania Batayneh, author of The One One One Diet. You can still get enough iron with careful meal planning. Dark leafy greens, whole grains, and legumes are all rich in iron; pair them with vitamin-C-rich foods like bell peppers, berries, and broccoli to boost your absorption.

YOU HAVE AN UNDERACTIVE THYROID: Iron deficiency slows your body’s thyroid function and blocks its metabolism-boosting effects, according to the National Academy of Hypothyroidism. Hypothyroidism if often missed—six in 10 people with a thyroid disease don't know they have it, according to the American Thyroid Association—so if you notice low energy levels, weight gain, or even a lower body temperature, talk to your doc.

YOU’RE PREGNANT: Folic acid deservedly gets a lot of pre-natal press, but babies-to-be also need iron, and they can steal mom's stores. What's more, many women lose a substantial amount of blood during delivery, which can lower iron counts, Dr. Moritz says. If you're pregnant with multiples, have pregnancies close together, or regularly vomit because of morning sickness, you may need to boost your iron intake.

YOUR TONGUE LOOKS WEIRD: Besides sapping the color out of your tongue, low iron counts can reduce levels of myoglobin, a protein in red blood cells that supports muscle health, like the muscle that makes up the tongue, Dr. Berliner says. As a result, many people who are iron deficient complain of a sore, inflamed, and strangely smooth tongue.

YOU HAVE CELIAC OR INFLAMMATORY BOWEL DISEASE: Even if you get enough iron in your diet, celiac disease and inflammatory bowel diseases like Crohn’s and ulcerative colitis can lead to problems absorbing nutrients, iron included. These conditions cause inflammation in and damage to the digestive tract. If you've been diagnosed with any of these GI diseases, talk to your doctor about how you can increase your iron absorption.

HOW TO GET MORE IRON? Iron requirements aren't one-size-fits-all, especially women. Women between the ages of 19 and 50 typically need 18 mg per day. However, if you're pregnant, that amount bumps up to 27 mg. If you're breastfeeding, you should get just 9 mg. Plus, how heavy your periods are could also alter your needs. Older than 50 and not menstruating? You only need 8 mg per day. That's not a hard target to hit—a single serving of lentils, spinach, beef, nuts, chicken, or chickpeas, will all score you at least a couple milligrams.

BY: K. Aleisha Fetters, Health Magazine, Updated January 29, 2018

Much Love, Dr. Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“How to Make a Fire Evacuation Plan for Your Home”

 

When you’re busy with everyday life, the idea of your home catching on fire might seem like a distant threat. But a blaze can erupt unexpectedly, such as from a cooking mishap, a dropped cigarette, or faulty heating, lighting, or electrical appliances. The flames and smoke could spread through your home within 1 or 2 minutes, leaving you little time to escape. A fire evacuation plan can help everyone in your home escape safely.

HOW DO YOU CREATE A FIRE EVACUATION PLAN? Install smoke alarms on each level of your home. Place one in and outside every room where someone sleeps Your smoke alarms need to be interconnected -- meaning if one sounds off, they all do -- to meet safety codes. Teach everyone in your family, especially children, what your smoke alarms sound like. Explain that if an alarm goes off, it means everybody needs to go outside and stay out. Only fire crew members should go back inside a burning building for people or pets.

CHECK FOR EXITS AND ESCAPE ROUTES: Walk through your home and look for two ways (if possible) to get out of each room, like through a door and a window. If you have kids, you could draw a simple floor-plan map of your home and mark these ways out. Let your family members know that the safest escape route during a fire is the one with the least smoke and heat. Choose a place for all of you to meet outside, and mark it on your map. The meetup spot should be a safe distance from your home, like at a neighbor’s house, a light post, or a mailbox.

SET UP A FAMILY CONTACT PLAN: Tell each of your family members who they should call in case you can’t find each other once you’re outside.

DOUBLE-CHECK SECURITY DEVICES. Do your windows or doors have security bars? If so, make sure the bars have built-in emergency release devices, so you can open them right away in case a fire breaks out.

BE READY TO ASSIST LOVED ONES: You might be living with relatives who would need help getting out of the house during a fire, like:

• Babies or children younger than 6 years old
• Elderly adults
• Someone who has trouble moving

Choose able-bodied family members to help these loved ones during practice fire drills and in case of a real fire. Assign backup helpers if you can, too, in case your first choices aren’t home.

LEARN THE FIRE DEPARTMENT’S PHONE NUMBER. Write it down, put it into your cellphone, and help everyone in your family memorize it. In general, call the fire department or 911 after you’ve safely escaped outside.

MAKE SURE YOUR HOME’S STREET NUMBER IS VISIBLE: It should be easy to see from the road, so fire crews and other first responders can spot it. If it isn’t visible, paint it on the curb or install numbers on the front of your home.

SHARE YOUR FIRE EVACUATION PLAN. When guests stay in your home, tell them about your plan. If you or someone in your family stays overnight at a friend’s home, ask them if they have a fire escape plan. If they don’t, you could offer to help them make one. It’s extra important to ask when your child sleeps over at a friend’s house, for example.

HOW SHOULD YOU TEST YOUR PLAN? Once you’ve written down your fire evacuation plan and discussed it with everyone in your home, take these steps to make sure it works well:

RUN A PRACTICE FIRE DRILL TWICE A YEAR: Try it once at night and once during the day. Use your smoke alarm’s test button to sound the siren -- or simply shout “fire” -- and then put your evacuation plan into motion. Have everyone who lives with you participate and practice it using different ways out of the home. Aim to have everybody get outside of your home in under 2 minutes. If it takes longer, try again. You can download the “Make Safe Happen” app for a timer to practice your evacuation plan.

TEST YOUR SMOKE ALARMS: Follow the manufacturer’s directions on how to do this. Check the alarms once a month to make sure they’re working -- many alarms come with a “test” button. Replace the batteries at least once a year, too. When you practice a fire drill at night, use your alarms’ “test” function to find out if the sound wakes up your loved ones. If it doesn’t wake them, assign someone to wake any heavy sleepers in your home in case of a real fire.

REMIND OTHERS TO CLOSE DOORS. Studies show that closed doors can create a barrier between you and harmful smoke, carbon monoxide, and flames during a fire. If someone is trapped in a burning building, closed doors can potentially save their life if they aren’t able to escape. Experts have found that during a fire, rooms with closed doors had temperatures of less than 100 F, while rooms with opened doors were over 1,000 degrees. In larger buildings (like apartments or other high-rise complexes), most fire codes require doors to be spring-loaded so that they’ll automatically close during a fire. Open doors can allow for deadly smoke to spread quickly through large buildings. If doors aren’t automatically closing behind you, close them as you exit the building during a fire.

TEACH YOUR CHILDREN. Help them get the hang of the escape plan by practicing it during the day first. Then do a fire drill at night after they’ve gone to sleep. You can tell them before bedtime that you’re going to do a drill, so they’re not scared when you wake them up. It’s also a good idea to show your children how to:

• Escape by themselves in case you can’t help them
• Use the back of their hand to check closed doors for heat before they open them
• Find a different way out if a door feels hot
• Close any doors they pass through on their way out. This can slow the fire’s spread and buy more time to escape.

Also, teach your children how to stop, drop, and roll to help put out the flames if their clothes catch fire. This means they should:

• Stop where they are.
• Drop to the ground and cover their eyes and mouth with their hands.
• Roll over and over and back and forth until the flames are gone.
• Ask a grown-up to help them cool the burn and get them medical care.

PRACTICE CRAWLING UNDER SMOKE: A real-life fire can give off thick smoke that makes it hard to breathe and see. If you need to escape through a smoky part of your home, drop to your hands and knees to get under it. Practice this during a fire drill by having everyone crawl to an exit.

KEEP ESCAPE ROUTES CLEAR: Move any items that could block a door or window and make it harder to get out. Barriers to be aware of include:

• Furniture
• Padlocks
• Toys
• Christmas trees or other decorations
• Hurricane shutters
• Nails or paint holding a window shut
• Plastic window insulation for cold weather

CONSIDER ESCAPE LADDERS: If you live in a two-story home, it’s important for everyone (kids included) to be able to escape from rooms on the second floor. You could consider installing escape ladders in or near windows to make this possible. Follow the manufacturer’s directions on how to set up and use a ladder. You’ll need to do this quickly during a fire, so practice. Also have your children practice climbing down the ladder from a first-floor window, only while you or another adult watches them. Keep any escape ladder you buy near the window where you intend to use it, so you’ll know where to find it during a fire.

WHAT SHOULD YOU DO IF YOU LIVE IN A HIGH-RISE? If you live several stories off the ground in an apartment or condo unit, your fire evacuation plan should include: Learn about all the fire safety features in your building. These could include fire alarms, sprinkler systems, and an escape plan for all residents. You can ask your landlord or the building’s manager to walk you through these features. If your building doesn’t have a sprinkler system, ask your landlord or the managers to install one. Find out where all the exit stairs on your floor are. That way, if one flight of stairs is blocked by smoke or fire, you can use another one. In general, you shouldn’t use a building’s elevator unless the fire department tells you to. Still, some buildings have elevators that are meant for emergency use. If your building has one, it should have a marking or sign that specifies it’s safe to use in case of an emergency.

Check your floor’s exit and stairwell doors. They should be:

• Clearly marked as exits
• Not blocked by clutter
• Not locked or sealed off by security bars

If you see flames or smoke in your unit or in the building, pull the fire alarm before you leave to alert your neighbors and the fire department. If you hear the fire alarm go off, don’t open any closed doors in your unit until you use the back of your hand to feel for heat. If the door is hot, try to find another safe way out. If it’s cool, you can open it. Close all doors behind you on your way out. If you hear an announcement through your building’s speaker system, listen carefully and follow the instructions.

WHAT IF YOU GET TRAPPED DURING A FIRE? Heavy smoke or flames might block your escape routes. Or you might be trapped in a high-rise apartment or condo with no safe way down. Use these steps to seal yourself in for safety while you wait for a fire crew.

• Shut all doors between yourself and the fire.
• Plug door cracks and cover air vents with duct tape or wet towels to block smoke.
• If possible, open any windows in the room at the top and bottom so fresh air can come in. Close them if it makes the smoke worse.
• Call the fire department or 911 and tell them exactly where you are. Once they arrive, try to flag them down by waving a flashlight or a bright cloth out the window.

BY: Evan Starkman, WebMD

SOURCES:

National Fire Protection Association: “Clear Your Escape Routes!” “Escape Planning,” “Home Structure Fires,” “How to Make a Home Fire Escape Plan,” “Know When to Stop, Drop, and Roll,” “High-rise Apartment and Condominium Safety.”

American Red Cross: “The 7 Ways to Prepare for a Home Fire.”

Ready.gov: “Practice Your Home Fire Escape Plan.”

Federal Emergency Management Agency (FEMA): “Every Second Counts: Plan 2 Ways Out!” “Smoke Alarm Outreach Materials.”

AP News: “Bronx apartment fire kills 19, including 9 children.”

International Fire Chiefs Association: “UL FSRI Survey: More Americans Close Doors for Fire Safety, But There is Still Work to Do.”

Fire Safety Research Institute: “Close Before You Doze.”

2015 International Fire Code (IFC): “Fire and Smoke Protection Features.” 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“What Your Feet Say About Your Health?”

 

COLD FEET, MANY CULPRITS: If your toes are always cold, one reason could be poor blood flow -- a circulatory problem sometimes linked to smoking, high blood pressure, or heart disease. The nerve damage of uncontrolled diabetes can also make your feet feel cold. Other possible causes include hypothyroidism and anemia. A doctor can look for any underlying problems -- or let you know that you simply have cold feet.

FOOT PAIN: When feet ache after a long day, you might just curse your shoes. After all, eight out of 10 women say their shoes hurt. But pain that’s not due to sky-high heels may come from a stress fracture, a small crack in a bone. One possible cause: Exercise that was too intense, particularly high-impact sports like basketball and distance running. Also, weakened bones due to osteoporosis increases the risk.

RED, WHITE, AND BLUE TOES: Raynaud’s disease can cause toes to turn white, then bluish, and then redden again and return to their natural tone. The cause is a sudden narrowing of the arteries, called vasospasms. Stress or changes in temperature can trigger vasospasms, which usually don’t lead to other health concerns. Raynaud’s may also be related to rheumatoid arthritis, Sjögren’s disease, or thyroid problems.

HEEL PAIN: The most common cause of heel pain is plantar fasciitis, inflammation where this long ligament attaches to the heel bone. The pain may be sharpest when you first wake up and put pressure on the foot. Arthritis, excessive exercise, and poorly fitting shoes also can cause heel pain, as can tendonitis. Less common causes include a bone spur on the bottom of the heel, a bone infection, tumor, or fracture.

DRAGGING YOUR FEET: Sometimes the first sign of a problem is a change in the way you walk -- a wider gait or slight foot dragging. The cause may be the slow loss of normal sensation in your feet, brought on by peripheral nerve damage. About 30% of these cases are linked to diabetes. Nerve damage also can be due to infection, vitamin deficiency, and alcoholism. In many cases, no one knows what caused the nerve damage. Other possible causes for foot dragging include problems with the brain, spinal cord, or muscles.

CLUBBED TOES: In clubbing, the shape of the toes (and often the fingers) changes. The nails are more rounded on top and curve downward. Lung disease is the most common underlying cause, but it also can be caused by heart disease, liver and digestive disorders, or certain infections. Sometimes, clubbing runs in families without any underlying disease.

SWOLLEN FEET: This is usually a temporary nuisance caused by standing too long or a long flight -- especially if you are pregnant. In contrast, feet that stay swollen can be a sign of a serious medical condition. The cause may be poor circulation, a problem with the lymphatic system, or a blood clot. A kidney disorder or underactive thyroid can also cause swelling. If you have persistent swelling of your feet, see a physician.

BURNING FEET: A burning sensation in the feet is common among diabetics with peripheral nerve damage. It can also be caused by a vitamin B deficiency, athlete’s foot, chronic kidney disease, poor circulation in the legs and feet (peripheral arterial disease), or hypothyroidism. 

SORES THAT DON'T HEAL: Foot sores that will not heal are a major warning sign for diabetes. Diabetes can impair sensation in the feet, circulation, and normal wound healing, so even a blister can become a troublesome wound. Those sores also are prone to infection. Diabetics should wash and dry their feet and check them for any wounds every day. Slow healing of sores also can be caused by poor circulation from conditions such as peripheral artery disease.

PAIN IN THE BIG TOE: Gout is a notorious cause of sudden pain in the big toe joint, along with redness and swelling. Osteoarthritis is another culprit that causes pain and swelling. If the joint is rigid, it may be hallux rigidus, a complication of arthritis where a bone spur develops. Finally, turf toe is an ailment of athletes, particularly those who play on hard surfaces. It's caused by an injury to ligaments surrounding the joint.

PAIN IN THE SMALLER TOES: If you feel like you're walking on a marble, or if pain burns in the ball of your foot and radiates to the toes, you may have Morton’s neuroma, a thickening of tissue around a nerve, usually between the third and fourth toes. It is eight to 10 times more common in women than in men. It is caused by injury or too much pressure on the toes.

ITCHY FEET: Itchy, scaly skin may be athlete’s foot, a common fungal infection. A reaction to chemicals or skin care products -- called contact dermatitis -- can cause itching, too, along with redness and dry patches. If the skin on itchy feet is thick and pimple-like, it may be psoriasis, an over-reaction of the immune system. Medicated creams can relieve the symptoms.

CLAW TOE: This foot deformity can be caused by shoes that are tight and pinch your toes or by a disease that damages nerves, such as diabetes, alcoholism, or other neurological disorder. Your toes will be bent upward as they extend from the ball of the foot, then downward from the middle joint, resembling a claw. They may respond to stretching and exercises of the toes or you may need special shoes or even surgery.

FOOT SPASMS: A sudden, sharp pain in the foot is the hallmark of a muscle spasm or cramp, which can last many minutes. Overwork and muscle fatigue are common causes. Other causes include poor circulation, dehydration, or imbalances in potassium, magnesium, calcium, or vitamin D levels in the body. The changing hormone levels of pregnancy or thyroid disorders may play a role. If spasms are frequent or severe, see a doctor. Strengthening exercises can help with muscle fatigue.

DARK SPOT ON THE FOOT: We associate skin cancer with the sun, so we’re not as likely to check our feet for unusual spots. However, a melanoma, the most dangerous form of skin cancer, can develop in areas that are not regularly exposed to the sun. Melanoma can even appear beneath the nail, where it might look like a black spot.

YELLOW TOENAILS: Your toenails tell a lot about your overall health. A fungal infection often causes thickened yellow toenails. Thick, yellow nails also can be a sign of an underlying disease, including lymphedema (swelling related to the lymphatic system), lung problems, psoriasis, or rheumatoid arthritis.

SPOON-SHAPED TOENAILS: Sometimes an injury to the nail or frequent exposure to petroleum-based solvents can create a concave, spoon-like shape. However, iron deficiency also can cause this unusual shape.

WHITE NAILS: Injury to the nail or illness anywhere in the body can cause white areas in the nails. If part or all of a nail separates from the nail bed, it can appear white -- and may be due to an injury, nail infection, or psoriasis. If the nail is intact and most of it is white, it can sometimes be a sign of a more serious condition including liver disease, congestive heart failure, or kidney disease. Talk with your health care team about any concerns.

PITTING OF THE NAILS: Pitting or punctured-looking depressions in the surface of the nail, is caused by a disruption in the growth of the nail at the nail plate. It affects as many as half of people with psoriasis.

MEDICALLY REVIEWED BY: Carol DerSarkissian, MD, WebMD on May 27, 2020

REFERENCES:

American Academy of Orthopaedic Surgeons.
American Podiatric Medical Association.
Memorial Hermann Baptist Hospitals.
DLife.com.
National Heart Lung and Blood Institute.                                        
The Neuropathy Association.
National Institute for Neurologic Disorders and Stroke.
The Plantar Fasciitis Organization.
Am Fam Physician.
Walker HK. Clinical Methods: The History, Physical, and Laboratory Examinations, Butterworths, 1990.
American College of Food and Ankle Surgeons.
Arthritis Today.
American Academy of Podiatric Sports Medicine.
Psoriasis Cure Now.
Hyde Park & Magill Podiatry.
MedlinePlus.
National Psoriasis Foundation.

Much Love, Dr. Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.