Running is one of the best physical activities you can do to lose weight. A regular running program has other health benefits too. You improve the condition of your cardiovascular system, thereby cutting your risk of developing heart disease and other medical conditions. Once you achieve your weight-loss goal, keep running. That will help you keep the pounds from returning. Consult with your doctor before starting a new running program.
Recommended Minimum

A typical adult should get at least 2 1/2 hours of moderate exercise each week. This is sufficient to achieve an adequate level of physical and cardiovascular fitness. An average of 30 minutes a day of vigorous exercise such as running is even better. However, for substantial weight loss, you probably need to run even more. Drink plenty of fluids to stay hydrated, and wear a good pair of running shoes to minimize the chance of injury.
Basics of Running

When you start a running exercise program, take it easy at first. Keep your heart rate down to 40 to 50 percent of your maximum heart rate, or MHR. To estimate your MHR, subtract your age from 220 if you are a man or from 226 if you are a women. As your physical fitness level improves, gradually increase the intensity of your running.

It’s helpful to run harder than usual at times. This speed work will help you improve your endurance and burns a few extra calories. For the most part, concentrate on running distance, whether fast or slow.

Every day, parents bring their children to the pediatrician for help in determining whether their sick child has “just a cold” or something more.

Children’s colds costs us 22 million missed school days and 20 million parental missed days of work every year. In most cases, these are the “just a cold” variety of virus. However, we also know that other, less common infections can develop in our children, and these need evaluation by the pediatrician to determine if antibiotics are required.

Viral infections

Common viral infections such as an upper respiratory infection (URIs) can typically be detected by runny nose, cough, low-grade fever, sore throat, and difficulty sleeping. No antibiotics or anti-viral medications can hasten recovery from the cold.

Of note, when compared to adults, URIs in children may last longer (up to 14 days) and occur more frequently (average six to eight per year).

Influenza is a viral illness that can cause many of the same symptoms but also is frequently accompanied by intense body aches and higher fever. Unlike URIs, the flu’s duration — if detected within the first 48 hours of illness — can be shortened by antiviral medication.

A dose of flu vaccine (or two doses a month apart in the young child receiving flu vaccine for the first time) given at the start of each “flu season” can help to prevent influenza infections.
Bacterial infections

In some cases we become more concerned that the infection may be caused by a bacterial infection. Bacterial infections may be the result of “secondary infection” (meaning that the virus initiated the process but a bacteria followed) when the:

Symptoms persist longer than the expected 10-14 days a virus tends to last
Fever is higher than one might typically expect from a virus
Fever gets worse a few days into the illness rather than improving

Sinusitis, ear infections, and pneumonias are common examples of secondary infections. For example, a runny nose that persists beyond 10-14 days may be a sinus infection that would be best treated with an antibiotic. Ear pain and new onset fever after several days of a runny nose is probably an ear infection. Depending on your child’s age, these infections may or may not require an antibiotic.

Pneumonia may be detected by persistent cough, stomach ache, or difficulty breathing. Your physician may diagnose pneumonia by physical exam or may request a chest x-ray.

Other bacterial illnesses that we are concerned about include urinary tract infections (UTIs), which can be hard to detect and can cause kidney damage if they are untreated. If your child has a fever without a great source of infection, your doctor will likely want to check the urine. UTIs are more common in little girls and in baby boys under one year of age who are not circumcised.

More serious concerns are bacterial illnesses like sepsis (bacteria in the blood) and bacterial meningitis (bacterial infection in the lining of the brain and spinal cord). We become concerned about meningitis in older children with a stiff neck or changes in mental status. Babies are less likely to be able to show us these symptoms, and we are more likely to do more tests on them to make sure these infections are not part of the illness.

Remember that many of the vaccines that your child receives in the first years are meant to prevent these serious bacterial infections.
Diagnosing bacterial infection

Tests that are frequently performed to help us with the diagnosis of a bacterial infection include a complete blood count and cultures of fluid that we are concerned about. This may include a blood culture, urine culture, or spinal culture (which requires a spinal tap).

Whether the infection turns out to be caused by virus or bacteria, you should watch your child for any of the following signs and bring them to medical attention if they develop:

• Dehydration, demonstrated by decreased fluid intake; urination less than three times in 24 hours; or decreased tears with crying
• Increased work of breathing including fast breathing, nostril flaring, use of rib, stomach, or neck muscles to breathe
• Markedly decreased activity or responsiveness
• No improvement over a three – to five-day period
• All children under three months of age with a fever

Children who are around other children will have more frequent infections. But remember most children these days (thanks to vaccines that prevent most serious secondary bacterial infections) will have viruses that take supportive care only.

There are few things more annoying and uncomfortable than a cough. Nausea can give it a run for its money, but in the end, coughing definitely wins. Especially when you’re trying to sleep at night. Ugh. Worst ever. You’re exhausted and run down, and all you want to do is sleep, but you can’t. Because you’re coughing. And coughing. And coughing.

Steam

Taking a shower, or just sitting with your head over a bowl of hot water, will help loosen up the phlegm and break up congestion, which should shorten the duration of your cough. And not to mention, it feels amazing.

Honey

You know tea is good for a sore throat and cough, but when you add honey, it’s even more therapeutic. And for instant (not necessarily long-lasting) cough relief, try sucking on a honey stick. Yum!

Get a Massage

You don’t want to get a massage during the peak of your cold, but once things seem like they’re starting to break up a bit, try going for one, as they help rid your body of unwanted toxins. Just be sure to drink plenty of water after. (And it’s a good excuse to get a massage!)

Turmeric

Besides being a great additive to dishes, turmeric powder is a great natural cough remedy — particularly for dry coughs. Try mixing a teaspoon of turmeric into a cup of milk and heat over the stove for a minute. Drink while still warm.

Humidifier

Help break up a dry cough by adding some moisture to your room. Plug in a humidifier — and leave it by your bedside — right before going to bed. Add a vapor remedy to the humidifier to increase the action of the steam.

Test your own sleep needs.

How you do so will depend on your individual circumstances and schedule. Choose the strategy below that is most convenient for you:

Test 1:

• Wake up at the same time in the morning, every day of the week. The time you choose doesn’t really matter as long as it’s not likely you’ll get woken up earlier. (For example, if you choose 8am, but you know that on Fridays your roommate makes a lot of noise at 7am and it tends to wake you up, set the time at 7 instead. It’s just for the length of this experiment, not for the rest of your life.)
• Set your alarm clock and force yourself to get out of bed as soon as the alarm clock goes off (read tips in How to Stop Hitting the Snooze Button).
• Go to bed each night whenever you feel tired. Don’t stay up if you feel sleepy. Force yourself to go to bed even if you’re not tired. After two weeks, your body will know that it has to get up at that specific time and will begin to consistently start feeling tired at the time that will provide you with the necessary number of hours of sleep.

Test 2:

• Choose a time to go to bed that will allow you up to 9 hours (or 10, if you can manage it!) of uninterrupted sleep before you need to wake up. It also needs to be a time when you will easily fall asleep; if you’re not tired or sleepy and you end up lying in bed without sleeping, this test won’t work.
• Do not use an alarm clock. If you need to wake up at 9am so you can make it to work, go to bed every night at 11pm (which gives you 10 hours to sleep) to ensure that you wake up naturally by 9am. If you’re worried you might sleep more than 10 hours, set an “emergency” alarm at 9:15, or do the other test instead.
• As the test goes on, you’ll notice that you start waking up on your own at the same time every day. Let’s say you go to sleep every night at 12am and find yourself waking up feeling rested every morning at 8am. That means you need 8 hours of sleep.

Listen to your body.

You may discover you need anywhere between 3 and 12 hours of sleep. If you sleep that much (or little) and you feel fine, don’t let anyone tell you otherwise. There’s no evidence for the recommended 8 hours of sleep a night. Some people who need less sleep feel pressured to sleep for longer, because everyone tells them they should be getting more sleep in order to be healthy, and their worrying leads to insomnia!

Do you feel drowsy? Can’t stop yawning? Maybe you’re not getting as much sleep as you should. Or perhaps you overslept– there is such a thing, and it’s not good for you, either! To figure out how much sleep you need, follow these steps.

Develop good sleep hygiene.

If you’re getting “bad sleep” (a mixture of lying awake in bed and actual sleep) then you have no way of knowing how much good sleep you are getting. To carry out this test, you’re going to need at least decent quality sleep (falling asleep soon after you go to bed, and not waking up a lot through the night). Read How to Fall Asleep and How to Sleep Better. Here are the basics:

• Turn out all the lights. Close the curtains or blinds as tightly as possible. If necessary, wear a sleep mask to ensure total darkness, which is one the most important factors in getting a good night’s rest.
• Don’t eat or exercise in the last few hours before you go to bed.
• Don’t drink much in the hour before you sleep, and use the bathroom right before you go to bed. This reduces the likelihood of waking up to use the toilet.
• Don’t get in the habit of reading, watching TV, listening to music, or doing anything that engages your mind when you’re in bed.
• Learn how to clear your mind. See How to Meditate.
• Abstain from alcohol, caffeine, cigarettes, and medicines that can affect your sleep. Continue abstaining from the use of these products for the duration of the test. (Consult your doctor before abstaining from prescribed medicines.)

Consider the recommended hours of sleep for your age and health group.

Though these may not be a perfect fit for you, they are good to aim for until you’ve tested your own rhythms. The recommended guidelines are as follows:[2]

• Infants: 14 to 15 hours
• Toddlers: 12 to 14 hours
• School-age children:10 to 11 hours
• Teens: 8 to 10 hours
• Adults: 7 to 9 hours
• Pregnant women may experience an increased need for sleep.
• Older adults need the same amount of sleep as their young-adult counterparts but, due to a tendency to wake more frequently at night, should consider napping during the day.
• Individuals who were previously sleep-deprived will need to sleep extra hours until they recover.

Chances are you know what’s causing your fatigue. With a few simple lifestyle changes, it’s likely that you have the power to put the vitality back in your life. Consider these different ways you can boost your energy levels.

Dietary suggestions for fighting fatigue

Have a good look at your diet – it’s very important if you want more energy in your daily life. Suggestions include:

Drink plenty of water – a dehydrated body functions less efficiently.
Be careful with caffeine – one or two caffeinated drinks (like coffee, tea or cola) per day boosts energy and mental alertness. However, heavy caffeine users (more than six drinks per day) are prone to anxiety, irritability and reduced performance.
Eat breakfast – food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.
Don’t skip meals – going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
Don’t crash diet – low kilojoule diets, or diets that severely restrict carbohydrates, don’t contain enough energy for your body’s needs. The reduced food variety of the typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.
Eat a healthy diet – increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
Don’t overeat – large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels. You’ll also find it easier to lose excess body fat if you eat this way.
Eat iron rich foods – women, in particular, are prone to iron-deficiency (anaemia). Make sure your diet includes iron rich foods such as lean red meat.

Sleep suggestions for fighting fatigue

A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:
Get enough sleep – adults need about eight hours sleep per night. Make the necessary changes to ensure you get a better night’s sleep.
Limit caffeine – too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner.
Learn how to relax – a common cause of insomnia is fretting about problems while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you – for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.
Avoid sleeping pills – sleeping pills are not a long-term solution because they don’t address the causes of insomnia.

Lifestyle suggestions for fighting fatigue

Suggestions include:

Don’t smoke – cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy levels than non-smokers – for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.
Increase physical activity – physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night. Seek advice and encouragement regarding the small steps you can take toward a more active lifestyle and talk to your doctor if you haven’t exercised in a long time, are obese, aged over 40 years or have a chronic medical condition.
Limit the time you sit down – reduce sedentary behaviours such as watching television and using computers.
Seek treatment for substance abuse – excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous.
Workplace issues – demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.

Psychological issues and fatigue

Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors. Suggestions include:

Assess your lifestyle – for example, are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.
Relaxation training – constant anxiety drains the body of energy and can lead to burnout. Strategies include learning relaxation techniques, such as meditation or yoga, to help ‘switch off’ the adrenaline and allow the body and mind to recover.
Learn to do nothing – one of the drawbacks of modern life is the urge to drive ourselves to bigger and better heights. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. If you can’t find a few more hours, it may be time to rethink your priorities and commitments.
Have more fun – maybe you’re so preoccupied with commitments and pressures that you don’t give yourself enough time for fun. Laughter is one of the best energy boosters around.

Coping with the mid-afternoon energy slump

Most people feel drowsy after lunch. This mid-afternoon drop in energy levels is linked to the brain’s circadian rhythm and is ‘hard wired’ into the human body. Prevention may be impossible, but there are ways to reduce the severity of the slump, including:

Incorporate as many of the above fatigue-fighting suggestions as you can into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon.
Eat a combination of protein and carbohydrates for lunch, for example a tuna sandwich. Carbohydrates provide glucose for energy.
More good reasons to eat protein for lunch – the amino acid, tyrosine, allows the brain to synthesise the neurotransmitters, dopamine and norepinephrine, which helps keep your mind attentive and alert.
Get moving. A brisk walk or even 10 minutes of stretching at your desk improves blood flow and boosts energy.

Here’s a soap opera for you: This week, the Food and Drug Administration proposed a new rule targeted at companies that manufacture antibacterial soap and body washes, requiring them to prove that their products are actually more effective than plain old soap and water at stopping the spread of infection or illness.

The problem: They’re not. We’ve been reporting on this topic for years—but still, close to half of soaps sold in this country contain antimicrobial agents—even though according to the American Medical Association there’s absolutely no reason to buy antibacterial soaps.

In fact, the AMA argues that you shouldn’t: Antibacterial soaps could do more harm than good—by making bacteria stronger and more resistant to existing germ killers, they say.

Other research suggests that active ingredients packed in these cleansers—like triclosan (a pesticide) or triclocarban—could have negative health effects on your hormones, and that these soaps may actually break down your body’s natural defenses against some cancer-causing agents.

To drive the point home, know this: Most illnesses are caused by germs and viruses, not by bacteria, says Stuart Levy, M.D., a microbiologist at Tufts. That means antibacterial soap really isn’t any better than the regular stuff, he says.

So while soap companies scramble, stick to the regular stuff, but don’t skip the sink! Some research suggests that 30 percent of Americans do. But scrubbing your hands—even without soap and then drying them with paper towel—is about twice as effective as running out the door.

To do it right, lather up, wash for 20 seconds—about how long it takes to sing “Happy Birthday”—and focus on your fingertips, where many of the germs reside.

A healthy diet is the alpha and omega! Especially when the offspring are born in the nursery, adequate sleep and a healthy diet are important, so the kids get a lot of energy for the day. As breakfast, lunch, dinner and even small treats should look in between, you can read here:

Breakfast: Breakfast is especially important for children to get a good start to the day. Since our body works during sleep as to obtain all body functions upright, he needs a healthy breakfast to replenish the energy stores. This is enough time to have breakfast in tranquility, provide clever mothers the alarm clock a little earlier. For a healthy breakfast, which makes up for the day in kindergarten, should fresh fruit, a glass of juice (preferably pressed itself!) And a whole-grain breads feature. For children who have a hard time in the morning to eat something, it should be at least a glass of juice and a yogurt.

Kindergarten snack: Since breakfast usually is not sufficient to noon, to stay active, you should be sure to give your child a snack with in kindergarten. For as a snack brings new strength for boisterous play, romp, learning, and also singing. It’s best to give your child with a thin sandwich and some chopped fruit or raw vegetables. But not only food, but also drinking is important! Children should drink plenty of water or fruit juice, so the body can function correctly. Remind your child at home because regular drinking.

Lunch: At lunch, vegetables or salad should always be there! However, potatoes, pasta or rice are important energy supplier for your child. Although meat is a source of iron, but should not be on the menu daily. Fish, however, can still one to two times a week on the plate. For a sufficient iodine intake of fish is particularly important.

In which areas is reflected in your studies because health care needs?

Every second we have examined athletes for example, has a gum infection. Or: In the part program ” Better Vision ” is measured at the athletes the prescription. If it is determined that they need vision correction, you can choose a frame, and later they were given free her glasses. 50 percent of those who participated in the program since 2004, must get new glasses because they were either not supplied or false. Sometimes we have cases here had that were supplied incorrectly by four or five diopters. And no one has noticed!

How do you change that?

It is extremely important that we empower people with intellectual disabilities to assess their health and even to inform this also. It is often that the complaints are not consciously perceived, or that the offers that are available from the medical side, are not known.

So is next to the treatment needs also a great need for counseling?

In any case! And above all, an advice, in plain language the people turning to. The advice must be able to respond to the specific needs. Therefore, we have also trained our volunteers that effect. There are, for example in the usual training for physicians and dentists no obligatory content of teaching, teach you how to deal with people with intellectual disabilities and their specific needs.

Does that mean you tell the volunteers and doctors, how to express yourself in simple language?

Right. We have just published the first information materials in easy to understand language. These can be downloaded from our website for free. So far there is information about foot care, for HГ¶rkontrolle and to brush your teeth. Plain Language also plays in our project ” self-determination healthier “, which continues to run in 2014, an important role.

From advocates of inclusion is sometimes criticized that events such as the Paralympics or Special Olympics contradict the inclusion thought. How do you see that?

I am a big fan of inclusion. The Special Olympics events so many people come together with and without disabilities, that I can already speak of an inclusive event. Also, the training of the athletes ahead of the competition quite often runs included. Based on my field, the health sector, but I believe it with intellectual disabilities have special needs for people we must also take account of special offers.

Special Olympics Germany (SOD ) offers a health program for athletes with intellectual disabilities to SOD Coordinator Imke Kaschke athletes demonstrated on a doll proper dental care.

SOD

People with intellectual disabilities are at greater risk by 40 percent for additional health restrictions such as obesity, vitamin deficiency, untreated or poorly treated poor eyesight, hearing and foot injuries or bad teeth. The organizers of the Special Olympics have therefore developed a health program for their athletes.

Parallel to the competitions, there are free eye tests, dental examinations, hearing tests and tips for a healthy lifestyle. The doctors, opticians, orthopedic surgeons, dentists, and many other helpers are volunteers with. I have worked with Dr. Imke Kaschke, the coordinator of the program, spoke:

Woman: Kaschke, as is the idea of “Healthy Athletes” come about?

Imke Kaschke : The Special Olympics movement comes from the USA. Meanwhile, this movement includes more than 180 countries. The health care program was developed in the U.S. and launched in 2004 in Germany. Since it is offered regularly in regional and national events. Last year we were at 26 public events. In the Summer Games in 2013 in Munich, we have 4,000 studies conducted in the previous year in Bremen 5000.

What does the program work?

In the health program it is primarily about living a healthy lifestyle, but also about health check-ups. It has six different medical fields : ” See better,” ” Better hearing ” and the physiotherapy program ” movement with fun.” In addition, the area of ​​” health in the mouth ” where it comes to dental and oral health. The subprogramme “Fitte feet ” aims to proper foot care and the right choice of shoes. In the subproject ” self-determination healthier ” finally all areas are addressed, and an attempt is made to bring close to the athletes this knowledge to understand.

Your program is aimed at people with intellectual disabilities who are active in sports. Does a health program for athletes not carry coals to Newcastle?

We note again that athletes who still have an increased risk for additional health problems and limitations with intellectual disabilities, even if they exercise regularly. Of the approximately 400,000 people with mental disabilities in Germany are about 40,000 at the Special Olympics active.

The treatment and care needs among people with intellectual disabilities is much higher than the average population. The actual penetration is considerably lower than for the average.