Exercising once, twice or even three times per day is healthy. Many people find it hard to dedicate 30 to 45 minutes in one session for exercise. Breaking it up into 10 to 15 minutes two or three times a day leads to similar outcomes compared to people exercising once per day.
Studies consistently demonstrate that apart from its general health benefits, exercise can enhance emotional well-being. People who exercise regularly report a more cheerful mood, higher self-esteem, and less stress. There is no single type or amount of exercise that has been shown to be clearly superior for better mental health.
The best ways to help prevent type 2 diabetes: Maintain a healthy weight, limit simple sugars and processed foods, exercise every day if possible, and stay physically active during the rest of the day. There is no proven way to prevent type 1 diabetes.
There is no definitive answer as to whether intermittent fasting versus smaller more frequent meals is better or healthier. The more important dietary decision is what is included in the diet. People who are interested in losing weight might choose either eating pattern based on which is more likely to successfully lead to reduced total daily caloric intake.
Gestational diabetes is the appearance of higher-than-expected blood sugars during pregnancy. Complications of gestational diabetes can be prevented by carefully controlling your blood sugar and by being monitored by an obstetrician throughout your pregnancy. In general, a pregnant woman’s diet should ensure adequate calories to achieve appropriate weight gain and provide sufficient amounts of protein and necessary micronutrients. It’s best to severely limit simple sugars, focusing more on whole grains, vegetables and fruits.
The discomfort of heartburn is actually not originating in or around the heart. Heartburn refers to the burning feeling in the chest caused by acid reflux from the stomach into the esophagus. Sometimes there can also be a squeezing or pressure sensation from heartburn when there is associated spasm of the esophagus. This can make it difficult to differentiate from angina, chest pain due to decreased blood flow to a portion of the heart. It’s always best to call for immediate medical advice when a person is unsure about the cause of chest pain.
Myalgia is muscle pain. Its treatment depends on the cause.
When myalgia is in just one area, some of the most common causes and treatments include:
injury – application of cold; rest
overuse or strain – application of cold; rest balanced with gentle stretching exercises
muscle cramp – stretching, hydration with electrolytes (if related to dehydration), massage
When myalgia is in multiple areas or throughout the body, some of the most common causes and treatments include:
infection, especially viral – fluids, anti-viral medications (for certain viral illnesses), acetaminophen, over-the-counter treatments based on symptoms
certain medications, especially statins – consider stopping or changing medication (under supervision of prescribing medical provider)
fibromyalgia – exercise, improved sleep, prescription medications (such as amitriptyline or cyclobenzaprine)
myalgic encephalomyelitis (chronic fatigue syndrome) – exercise balanced with rest, heat, acetaminophen, nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, amitriptyline or cyclobenzaprine
myositis (muscle inflammation), such as dermatomyositis or polymyositis – corticosteroid and immunosuppressive medications
polymyalgia rheumatica – corticosteroid medication
hypothyroidism (underactive thyroid gland) – thyroid hormone replacement therapy
Lumbago is an old term for “low back pain.” While the best treatments depend on the cause, most new-onset lower back pain improves on its own regardless of treatment.
When a serious or dangerous cause is suspected (such as when lower back pain is unrelenting and debilitating, follows major trauma or is accompanied by fever or weight loss), it’s important to seek medical attention promptly.
Reasonable initial treatments of non-urgent, recent-onset back pain include a number of non-medication approaches, including:
• heat or cold
• massage
• acupuncture
• spinal manipulation
• gentle exercise including stretching
• physical therapy may be appropriate for those who need or prefer a supervised exercise program
• remaining physically active (as much as symptoms allow)
If symptoms don’t improve, a short course of non-steroidal anti-inflammatory drugs (NSAIDs) or acetaminophen may help. A muscle relaxant can be considered if other treatments aren’t effective.
When back pain persists despite treatment and the passage of time, further evaluation is warranted to rule out serious causes of symptoms and to determine a specific cause that might warrant a particular treatment.
There are many reasons for a people to lose their appetite, what doctors call anorexia. Short term anorexia is common with infections such as the flu or COVID. Anxiety, stress or depression may lead to appetite loss. Doctors especially worry about an underlying serious medical problem when someone has both anorexia and significant weight loss.
An overactive bladder often causes urge incontinence, the overwhelming feeling that you need to empty your bladder can be followed by leakage before you make it to the bathroom. The most common treatments for urge incontinence include:
• Lifestyle modifications. Avoid drinks that can irritate the bladder (caffeinated drinks, sodas, and alcohol) and schedule regular bathroom breaks. If you wake up at night to urinate, try to reduce fluids for an hour or two before bed. Managing constipation can also reduce urge incontinence.
• Pelvic floor exercises. A trained pelvic floor physical therapist can help you learn to effectively squeeze and release the muscles near your bladder so you can retain urine until you can reach the bathroom.
• Medications. Anticholinergic medications, such as oxybutynin, inhibit the tightening of the bladder muscle; sympathomimetics, such as mirabegron, increase bladder capacity.