When & How to Wash Your Hands

Keeping hands clean through improved hand hygiene is one of the most important steps we can take to avoid getting sick and spreading germs to others. Many diseases and conditions are spread by not washing hands with soap and clean, running water. If clean, running water is not accessible, as is common in many parts of the world, use soap and available water. If soap and water are unavailable, use an alcohol-based hand sanitizer that contains at least 60% alcohol to clean hands.

When Should You Wash Your Hands?

Touching an animal or animal toys, leashes or waste. Blowing your nose, coughing or sneezing into your hands. Treating wounds or caring for a sick or injured person. Handling garbage, household or garden chemicals, or anything that could be contaminated — such as a cleaning cloth or soiled shoes.

How should you wash your hands?

• Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
• Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
• Scrub your hands for at least 20 seconds. Need a timer? Hum the "Happy Birthday" song from beginning to end twice.
• Rinse your hands well under clean, running water.
• Dry your hands using a clean towel or air dry them.

What should you do if you don’t have soap and clean, running water?

Washing hands with soap and water is the best way to reduce the number of germs on them in most situations. If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol. Alcohol-based hand sanitizers can quickly reduce the number of germs on hands in some situations, but sanitizers do not eliminate all types of germs.

Hand sanitizers are not as effective when hands are visibly dirty or greasy.

How do you use hand sanitizers?

1. Apply the product to the palm of one hand (read the label to learn the correct amount).
2. Rub your hands together.
3. Rub the product over all surfaces of your hands and fingers until your hands are dry.

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Erectile dysfunction (ED) could mean Clogged Arteries.

Preventing heart disease in patients is every doctor's main goal, but early detection is the next best thing. This can lead to changes in lifestyle and medical therapies that can delay or deny the onset of a heart attack; almost 80 percent of heart disease is preventable with lifestyle changes. Many of patients are shocked to learn about the following clues to underlying heart disease.

4 Silent Signs You may have Clogged Arteries

1. Erectile dysfunction (ED) could mean Clogged Arteries.

Men have a built-in warning system for silent CHD. When achieving an erection is difficult or impossible, it can be a sign of clogged arteries in the pelvis that presents before a heart attack hits. There are, on average, three to five years between the onset of ED and the finding of CHD, which is plenty of time to detect and to work on preventing heart issues. If you and your partner are worried about sexual performance, look for and treat root causes of diseased arteries before just popping a blue pill.

2. Baldness could indicate clogged arteries.

In a comprehensive new study of almost 37,000 men, severe baldness at the crown of the head strongly predicted the presence of silent CHD at any age. In a separate study of more than 7,000 people (including over 4,000 women), moderate to severe baldness doubled the risk of dying from heart disease in both sexes. 

3. Ear Crease might Indicate Clogged Arteries.

One of the stranger markers, a crease in your earlobe (specifically, an angled crease in the ear that runs diagonally from the canal to the lower edge of the earlobe) has been mentioned in medical research reports as a sign of silent CHD for decades. The ear crease may result from poor circulation, including in arteries in the heart. Although some medical professionals have argued that a crease is just a general sign of aging, researchers last year used the most sophisticated CT scan method to measure silent CHD and found that ear crease predicted heart disease even after the authors accounted for other risk factors, such as age and smoking.

4. Calf Pain when you Walk might mean Clogged Arteries.

This is known as claudication (from the Latin for “to limp”). Atherosclerosis can block leg arteries, particularly in smokers, before CHD is diagnosed. This symptom requires an evaluation without delay. Your doctor will examine the pulses in your legs and perform simple measurements of leg blood pressure and blood flow to confirm a diagnosis of poor circulation. It is critical that heart disease be diagnosed as early as possible because there are many dietary and medical treatments that can help reverse the issue. Some of patients took these early clues to heart and advised to eat more plant-based foods and fewer animal products and to start a walking program. Their calf pain completely resolved within weeks and has not recurred for years. 

Anyone with any of the above signs of silent CHD should know his or her numbers (blood pressure, cholesterol, fasting glucose). Ask your doctor if you should be checked for heart disease with an EKG, a coronary calcium CT imaging, or an exercise stress testing. 

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iStock/Thinkstock

Erectile dysfunction (ED) could mean clogged arteries.

Men have a built-in warning system for silent CHD. When achieving an erection is difficult or impossible, it can be a sign of clogged arteries in the pelvis that presents before a heart attack hits. There are, on average, three to five years between the onset of ED and the finding of CHD, which is plenty of time to detect and to work on preventing heart issues. If you and your partner are worried about sexual performance, look for and treat root causes of diseased arteries before just popping a blue pill.

Photodisc/Thinkstock

Baldness could indicate clogged arteries.

In a comprehensive new study of almost 37,000 men, severe baldness at the crown of the head strongly predicted the presence of silent CHD at any age. In a separate study of more than 7,000 people (including over 4,000 women), moderate to severe baldness doubled the risk of dying from heart disease in both sexes. 

Bryan Christie Design for Reader’s Digest

Ear crease might indicate clogged arteries.

One of the stranger markers, a crease in your earlobe (specifically, an angled crease in the ear that runs diagonally from the canal to the lower edge of the earlobe) has been mentioned in medical research reports as a sign of silent CHD for decades. The ear crease may result from poor circulation, including in arteries in the heart. Although some medical professionals have argued that a crease is just a general sign of aging, researchers last year used the most sophisticated CT scan method to measure silent CHD and found that ear crease predicted heart disease even after the authors accounted for other risk factors, such as age and smoking.

Hemera/Thinkstock

Calf pain when you walk might mean clogged arteries.

5 Ways to Keep Your Spine Healthy and Happy

Our spine has many nerves, muscles, and ligaments that serve as connections to areas throughout your body, so keeping your back in top condition is one of the best things you can do for both your back and your overall health.

These 5 simple tips will help you keep your spine as healthy as possible, minimizing complications from your back condition and helping to prevent future painful episodes.

Let your Spine Really Rest while Sleeping.

While you're sleeping, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. Using the right mattress and pillow will support the spine so the muscles and ligaments can be stress-free and have a chance to become refreshed.

A large part of the decision about what type of mattress and pillow to use is based on personal preference. As long as the basis for the choice includes ensuring that the correct support and sleeping position will be attained, any of the many available types of mattress can be helpful.

Choose your Shoes Carefully.

Whether you're walking for exercise or just to get where you're going, the shoes you wear have a big effect on your back. They should be well balanced, flexible, and most certainly comfortable. Good shoes not only provide protection for your feet, but also a supportive base that helps the spine and body remain in alignment. Selection of the right shoes, and correctly using inserts if needed to provide even further balance, can help you avoid muscle strain and possible injury.

Enjoy the Benefits of Massage.

Many people love a good massage to relax their muscles and relieve stress. Therapeutic massages not only improve flexibility and decrease tension, they can also improve blood flow and increase the level of endorphins in your bloodstream, which is a chemical in the body that makes us feel good.

While it's not the same as going to a massage therapist, having a massage chair in your home can be a practical and easy way to get some of the benefits of a shiatsu or Swedish massage.

Sit up Straight—with Support.

The discs in your lower spine are loaded 3-times more while sitting than standing, so long periods of sitting can often create or aggravate a painful back condition. Moreover, when sitting in an office chair, many people slouch and lean forward, and this poor posture usually leads to muscle tension and pain in the lower back and legs (e.g. sciatica).

The right office chair plays an important role in promoting good posture and supporting the natural curves of your back. In addition to a comfortable chair, most experts recommend getting up to stretch and walk around every 20 to 30 minutes, as prolonged static posture is stressful for the structures in your spine. You may also consider trying a stand-up desk at work.

Specifically Exercise your Abs and Back.

One of the most important components of good spine health is exercise. Specifically, performing abdominal and back exercises will go far in helping to keep your spine healthy. These exercises are simple and can be performed in 20 to 30 minutes as part of a daily routine.

If your back and abdominal muscles are not in good shape, additional pressure can be put on the spine, which is already under the stress of supporting your entire body. When these muscles are well maintained they help support the spine and minimize the chance of injury.

Summary

The topics covered here are simple ways to help your spine and back stay in alignment and maintain a stronger, healthier you. Even if you are in very bad pain and are undergoing extensive medical treatments, we encourage you to still try to remember the simple things you can do for your back to help it heal and get stronger and healthier over time.

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6 Simple Ways To Lower Your Stroke Risk

Strokes aren't just an old-person problem: The rate among women in their mid-30s to 50s is on a steep climb. Within all age groups, strokes cause 1 in 19 US deaths. Here are 6 easy simple ways to lower your risk:

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5 New Things Your Blood Type Says About You

There's a lot your blood can say about you . . . and a lot it can't. Search the web, and you'll dig up articles tying one of the four major blood types (A, B, AB, O) to everything from diet dos and don'ts to partner compatibility. But there's just not a lot of research to back up those claims.

On the other hand, some solid research has linked different blood types to higher rates of certain diseases. And there are other, subtler ways your blood may affect your life:

1. Your Allure for Mosquitoes

People with blood type O may be up to twice as likely to attract certain species of mosquitoes than people with other blood types, finds a study from Japan's Institute of Pest Control Technology. But it's not all bad news for O's: Other research shows you're less likely to suffer from the deadliest forms of malaria—a disease transmitted by mosquitoes—possibly because deadly malarial proteins don't stick to type O blood cells the way they do to other types. 

2. The Type Of Bacteria in Your Gut

People can't stop talking about probiotics, gut microbes, and the many ways the bacteria living in your digestive system may influence your health. A few years ago, European researchers found the species of bacteria in people's intestines tend to break down into three distinct categories. The researchers hypothesized—but didn't prove—that this might be based on a person's blood type. Since then, a separate team from Finland found correlations between blood types and specific strains of gut bacteria. The implications of this are pretty huge; if a doctor could predict what strains of bacteria inhabit your gut based on your blood type, she could potentially make more accurate diet and treatment recommendations—though the Finnish study authors are quick to say lots of follow-up research is needed. 

3. Your Risk for Alcoholism 

Several older studies—we’re talking 1970s and '80s—found weak associations between blood type A and higher rates of alcoholism. More research has linked specific blood components called antigens to the disease. These studies suggest type A antigens may alter your immune system's reaction to alcohol in ways that affect intoxication. Also, genetic factors make up about 50% of your risk for alcoholism, according to the National Institutes of Health. All of this suggests biology plays a role in your risk, though specifics are murky.

4. Your Struggle with Stress

Studies have tied elevated levels of the stress hormone cortisol to everything from rapid aging to junk food cravings. Long-term elevations in your body's cortisol levels—the type of elevation linked to chronic stress—may be particularly harmful, research suggests. That may be bad news for type O's. A study from the U.S. Department of Veterans Affairs indicates that O's cortisol levels may remain elevated longer than other blood types following a stressful event.

5. Your Persistent (uh, maybe even obsessive?) Tendencies

People with blood type A may be more likely to have obsessive-compulsive disorders and behaviors, according to a study in the journalNeuropsychobiology. While some follow-up research failed to find a correlation between OCD behaviors and specific blood types, a new study from Japanese researchers did find a correlation between blood type A and "persistence," which the authors define as "industriousness, diligence, and stability despite frustration and fatigue."

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How to Avoid Heat Stroke

You should be exercising to torch the competition, not spontaneously combust. Tell that to the approximately 4,300 men who show up at emergency rooms each year with heat-related maladies. An athlete who’s too focused on chasing personal records may not listen to his body’s internal signals to slow down, says Col. Francis O’Connor, M.D., a professor of military and emergency medicine at Uniformed Services University of the Health Sciences. 

As you exercise, your muscles generate metabolic heat that ramps up your core temperature. The trouble starts when you can’t cool down properly because of other factors—like intense activity, hot and humid weather, lack of proper hydration, or wearing the wrong gear. Once your temp reaches the 103° to 105°F range, you may experience headache, dizziness, nausea, lightheadedness, or extreme fatigue. Keep pushing, and you might suffer exertional heatstroke (i.e., you’ll become feverish and collapse), which could be life-threatening. 

Heat stroke can e fatal

Before you end up in the ER, use these three strategies for keeping your cool at all times. 

Cool Down Your Insides

Maintaining a lower core temperature will mean less fatigue. That’s way more fun to do than you might think. According to a study in the Clinical Journal of Sports Medicine, athletes who ate ice slushies during exercise were able to run comfortably for up to 15 minutes longer than those who drank cold water. 

Try this recipe from endurance coach and exercise physiologist Matt Dixon of PurplePatch Fitness: Blend enough ice to fill an insulated sports bottle, and pour any sports drink over it. On long runs, create a loop that’ll allow you to circle back to your bottle at intervals, says Douglas Casa, Ph.D., a professor of kinesiology at the University of Connecticut. And drink water too. You may need to consume 1 to 2 quarts of fluid per hour, he says. 

These will certainly cool you down 

Switch Your Shirt

Even if you’re rocking the latest breathable, water-wicking performance fabric, at some point your shirt will become so saturated that it’ll trap your body heat instead of helping you vent it. Remember: It isn’t the sweat that cools your body; it’s the evaporation of those beads off your skin. Once the garment feels heavy, it’s time to switch it out. “This will enhance the evaporation of sweat, improving your heat tolerance and your cooling response,” Casa says. 

Change your cloth to enhance the evaporation of sweat

Chill Completely

If you’re burning up, it’s time for a primitive protocol: cold-water immersion. Fill a kiddie pool with several bags of ice and get in. Frigid water will lower your core temperature about 1 degree every five minutes, Casa says. At hot races, staff may have such tubs set up at the medical tent at the finish. If you’re in a remote area, pack a cooler with ice and water in the back of your car to dunk your arms and legs in. Feeling frosty is better than being out cold.

Have some cooling juice when you can

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The Scary Thing Your Hiccups Could Mean

So you gulped down your food a little too fast. Those hiccups are pretty annoying, maybe a little embarrassing, but hey, we're not judging. They're also usually harmless.

Think again, Hiccups may also be a sign you're having a stroke.

Before you freak out: We're not talking about those same beer-chugging hiccups, but a painful, unrelenting, severe case of the hiccups that comes on out of nowhere, says neurologist Diana Greene-Chandos, MD, director of neuroscience critical care at Ohio State University's Wexner Medical Center. These are hiccups so bad you just might bring yourself to the emergency room.

A Sign of Stroke

When they truly are a sign of a stroke, if you're paying really close attention to your body, you might also notice chest pain, all-over numbness, or a bit of blurred vision, but, Greene-Chandos says, the hiccups are often so severe, those other symptoms fly under the radar.

Crazy, right? In fact, no one really knows about this whole hiccup thing. Greene-Chandos's team recently polled 1,000 women and found just 10% knew hiccups can be a sign of stroke. 

That's bad news, especially since doctors probably aren't in the know, either. When a woman shows up at the ER with uncontrollable hiccups and feels a little tingly, most hospital staffers don't immediately think "stroke," Greene-Chandos says. But every minute counts: Clot-busting meds work best when they're administered within 3 hours. The sooner a woman (and her doctors!) can identify these female-specific signs, the better outcome she's likely to have. Currently, stroke is the number 5 cause of death in the U.S., according to the CDC, killing nearly 130,000 Americans each year.

Speaking of every minute counting: You've probably heard of F.A.S.T. as it applies to stroke symptoms. Quick refresher: It stands for face drooping, arm weakness, speech difficulty (the most common signs someone's having a stroke), time to call 911—and it definitely still applies to women. Today, commit a few others to memory: hiccups, chest pain, whole-body numbness, and headaches, a set of women-only symptoms for which there isn't a handy acronym—yet.

Hiccups are associated with a type of stroke that occurs in the back of the brain as opposed to the top, a type that is indeed more common in women. "That probably has something to do with the hiccup component and how the strokes manifest themselves differently," Greene-Chandos says, but we don't entirely know what's going on.

That doesn't mean hiccups shouldn't be on your radar, though. Sure, it could be terrible indigestion, she says, but tune in to what your body is telling you. If you notice some numbness, chest pain, or blurry vision along with those hiccups, don't brush them off. Women are all too likely to ignore signs of a stroke. "Women don't think of it as a disease that involves them," Greene-Chandos says. But actually, 60% of deaths from stroke happen among women, she says. "All my friends can tell you all about breast cancer, and it claims nowhere near as many lives."

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