“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.  

“Working Out When You're Over 50”

 

YOU NEED EXERCISE NOW MORE THAN EVER: Let's face it: A 50- or 60-year-old body isn't the same as a 20-year-old one. You won't be able to do the same things -- nor should you. But exercise is key to your independence and a good quality of life as you age. So, what do you need to think about to be healthy without hurting yourself?

WHAT EXERCISE DOES? You lose muscle mass as you get older, and exercise can help you rebuild it. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercise helps stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer's disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a funk.

TYPES OF EXERCISE: Young or old, everyone needs different kinds. Cardio or aerobic exercise gets your heart rate up and makes you breathe harder, which builds your endurance and burns calories. Strength or weight training keeps your muscles ready for action. Flexibility exercises help you stay limber so you can have a full range of movement and avoid injury. Balance training becomes important after age 50, so you can prevent falls and stay active.

CHOOSE THE RIGHT ACTIVITIES: Lower-impact exercise, with less jumping and pounding, is kinder to your joints. Some activities provide more than one type of exercise, so you'll get more bang from your workout buck. Definitely pick things that you enjoy doing! Your doctor or physical therapist can suggest ways to adapt sports and exercises, or better alternatives, based on the limitations of any medical conditions you have.

WALKING: Simple and effective! It builds your stamina, strengthens lower body muscles, and helps fight against bone diseases like osteoporosis. It's easy to work into your day. You can go solo or make it social. At a moderate pace, you'll get exercise and still be able to chat with a friend or group.  

JOGGING: If you like to sweat a bit more when you exercise, try jogging to get your heart rate up. As long as you take it slow and steady, wear the right shoes, and take walking breaks, your joints should be fine. Soft surfaces, like a track or grass, may also help. Pay attention to your calves and hips, with extra stretching and strengthening to lessen your chance of injuries.

DANCING: It doesn't really matter what kind: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories because it gets you moving in all directions. Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun, you might not notice you're doing exercise. 

GOLFING: Much of the benefit of this sport comes from the walking: an average round is more than 10,000 steps, or about 5 miles! In addition, your swing uses your whole body, and it requires good balance -- and calm focus. If you carry or pull your clubs, that's even more of a workout. But even using a cart is worth it. You're still working your muscles and getting in steps along with fresh air and stress relief.

CYCLING: It's especially good when you have stiff or sore joints, because your legs don't have to support your weight. The action gets your blood moving and builds muscles on both the front and back of your legs and hips. You use your abs for balance and your arms and shoulders to steer. Because there's resistance, you're strengthening your bones, too. Specially designed bike frames and saddles can make riding safer and easier for various health issues.

TENNIS: Racquet sports, including tennis, squash, and badminton, may be particularly good at keeping you alive longer and for lowering your chance of dying from heart disease. Playing tennis 2 or 3 times a week is linked to better stamina and reaction times, lower body fat, and higher "good" HDL cholesterol. And it builds bones, especially in your arm, low back, and neck. Play doubles for a less intense, more social workout.

STRENGTH TRAINING: Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like push-ups and sit-ups), you build strength, muscle mass, and flexibility. It'll make things like carrying groceries and climbing stairs easier. You can join a gym, but you don't have to. Digging and shoveling in the garden counts, too!

SWIMMING: You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them hurt), and the water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you're not likely to overheat. The moisture helps people with asthma breathe. Water-based exercise improves the mind-set of people with fibromyalgia.

YOGA: Actively holding a series of poses will stretch and strengthen your muscles, as well as the tendons and ligaments that hold your bones together. Mindful breathing makes it a kind of meditation, too. Yoga can help lower your heart rate and blood pressure and relieve anxiety and depression. Check out different styles and classes to match your level of fitness and what appeals to you.

TAI CHI: This quiet exercise is sometimes called "moving meditation." You move your body slowly and gently, flowing from one position to the next, while you breathe deeply. Not only is it good for balance, it can also improve bone and heart health. It may help ease pain and stiffness from arthritis. It might even help you sleep better.

HOW MUCH? If you're in good health, you should get at least 150 minutes of moderate cardio activity a week. It's better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time. Also spend time at least twice a week specifically working the muscles in your legs, hips, back, abs, chest, shoulders, and arms. Generally speaking, the more you exercise, the more benefit you get. And anything is better than nothing.

START SLOW: This is especially important if you haven't been exercising for a while or when you're starting some new activity that your body isn't used to. Begin with 10 minutes and gradually ramp up how long, how often, or how intensely you exercise. Need motivation? Track your progress, either on your own or with an app or online tool like the National Institutes of Health's My Go4Life.

WHEN TO CALL YOUR DOCTOR: Chest pain, breathing problems, dizziness, balance problems, and nausea when you exercise could be warning signs. Let your doctor know sooner, rather than later. Your body isn't going to recover as fast as it used to. If your muscles or joints hurt the next day, you may have overdone it. Dial it back and see what happens. Check with your doctor if the pain continues.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on August 02, 2021

SOURCES:

National Institute on Aging: "Exercise and Physical Activity."

Family Doctor.org: "Exercise and Seniors."

American Family Physician: "Physical Activity Guidelines for Older Adults."

World Health Organization: "Physical Activity and Older Adults."

NHS Choices: "Physical activity guidelines for older adults," "'Want to live longer? Try racquet sports', recommends study."

MedlinePlus: "Exercise for Seniors."

CDC: "Five Minutes or Less for Health Weekly Tip: Be Active," "Health Benefits of Water-based Exercise."

AARP: "Running After 50: You CAN Do It!"

Runner's World: "Mastering Running as You Age."

Journal of Aging Research: "Use of Physical and Intellectual Activities and Socialization in the Management of Cognitive Decline of Aging and in Dementia: A Review."

Age and Ageing: "Dance-based aerobic exercise may improve indices of falling risk in older women."

Time: "Why Dancing Is the Best Thing You Can Do For Your Body."

Harvard Medical School, Department of Neurobiology, On the Brain: "Dancing and the Brain."

Harvard Health Publications: "Golfing can be good for you if done correctly," "The top 5 benefits of cycling."

We Are Golf: "Fitness Benefits."

NPR: Shots: "Take A Swing At This: Golf Is Exercise, Cart Or No Cart."

British Journal of Sports Medicine: "Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80306 British adults," "Health benefits of tennis."

Victoria State Government, BetterHealth Channel: "Tennis – health benefits."

Growing Stronger: Strength Training for Older Adults, CDC, 2002.

University of Texas at Austin, College of Education, .edu: "Making Waves: The benefits of swimming on aging populations."

Journal of Sports Medicine and Physical Fitness: "The effect of a water exercise program on bone density of postmenopausal women."

Swimming World: "10 Hidden Benefits of Swimming."

National Center for Complementary and Integrative Health: "Yoga: In Depth."

Go4Life: "Tai Chi," "Improve Your Endurance."

Quality of Life Research: "The water exercise improves health-related quality of life of frail elderly people at day service facility."

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