Healthy Holidays: Avoid Backache This Holiday Season

Dashing through the snow laden with shopping bags. Hanging off the ladder to put up the mistletoe. Lifting the suitcase into the car. No wonder your back hurts.

Aches and pains that pop up over the holidays are no surprise to Charles Rosen, MD, an orthopedic spine surgeon at the University of California, Irvine, Medical Center, who says he sees a pattern of injuries every December. “One bad twist, stretch, or bend can cause pressure to build up inside the spinal disks in your spine, leading to a tear,” he says.

Avoid holiday strains with Rosens tips and stay limber with our stretches for the season.

Carry on. When toting bags, distribute the weight evenly, so youre not hoisting your giant Kate Spade purse, gym duffel, and shopping bags all on the same side.

Climb right. Using a ladder? Move it in as close to the tree as possible and never stand on the top rung or climb with both hands full. If youre holding something heavy, be sure you have a spotter. And dont reach too far. A good rule of thumb: Dont let your hips extend past the sides of the ladder.

Lift smart. When moving packages, bring the box in close while lifting or lowering, turn your whole body (not just at the waist), and use your legs.

De-stress. Staying calm and cool is good for your back health as well as your general well-being, Rosen says. “Studies show that emotional tension can translate to a physically robotlike state that prevents you from moving easily or fluidly. And that stiffness makes it easier for people to get into awkward positions that can cause them to stress their backs. This is a vicious cycle because once you have back pain, youre even more stressed!”

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What Your Heart Needs Now

The statistics are sobering: Heart disease is the number-one killer of women in the United States. And an estimated 8 million women have it. Whats more, a new study shows that in recent years the overall heart disease risk for Americans—especially women—hasnt continued the healthy downward trend it showed in previous decades. Ready for some good news? You can do more to prevent heart disease than almost any other serious condition. Start with these age-specific steps.

The 30’s

Declare a trans fat–free zone.
Commonly used to extend the shelf life of packaged foods like cookies and crackers, and also found in margarine, trans fats pack a double whammy: They raise bad cholesterol (LDL), while lowering good, protective HDL (your LDL should be below 100; your HDL, above 60). In a Harvard University study, women with the highest level of trans fats in their blood had triple the risk of heart disease. Take a cue from major U.S. cities like New York and Philadelphia (which have banned trans fats from restaurants), and pitch them out of your pantry.

On ingredient lists, they show up as “hydrogenated” and “partially hydrogenated” oils. But scrutinize any product touted as “trans fat–free” at the supermarket, too: Some manufacturers have replaced hydrogenated oils with tropical oils that are high in saturated fat, which also raises LDL cholesterol. Eating out in a city where trans fats arent banned? Skip the fried stuff—many restaurants still use the oils for frying.

The 30’s

Use your OB-GYN as a partner.
During your prime reproductive years, you may visit your OB-GYN more than you go to your regular doctor. Make sure you talk to her about your heart as well as gynecological health, particularly because blood pressure (BP) can rise if youre taking birth control pills or when youre pregnant.

Women who develop preeclampsia (pregnancy-related hypertension) are prone to heart disease later in life. And, in general, “how your heart handles pregnancy offers a snapshot of how it will look in middle age,” says Sharonne Hayes, MD, director of the Womens Heart Clinic at the Mayo Clinic in Rochester, Minnesota. To keep BP from creeping up (the safe zone is lower than 120 over 80), substitute herbs and spices for salt—try cumin for a healthy twist on popcorn, for instance. Too much salt causes blood vessels to retain water, which can lead to high BP.

The 30’s

Simmer down.
If you boil over when the shopper in front of you has 16 grocery items in the 15-or-fewer lane, beware: Losing your temper can damage your arteries, according to research by C. Noel Bairey Merz, MD, director of the Womens Heart Center and endowed chair in Womens Health at the Cedars-Sinai Heart Institute in Los Angeles. “Raging causes your blood pressure to surge and stay up there,” Dr. Merz says. Thats why its crucial to get a grip on anger at an early age, before it takes a toll. Learn now that, instead of venting when a situation makes you furious, you can take a few deep breaths and describe to yourself whats making you angry. That should help you calm down.

The 40’s

Dont skimp on sleep.
When your hormones are fluctuating madly, it can be tough to nod off. Its
no wonder, then, that more than half of women in their 40s suffer from insomnia at least a few nights a week. Thats nothing to yawn about, either. When your body is deprived of restorative sleep, your heart has to work harder. And piles of studies show that too little shut-eye can lead to heart attack, stroke, heart failure, and diabetes. How little is too little? A recent study in the Archives of Internal Medicine suggests that less than seven-and-a-half hours per night puts you at risk for heart disease. And recent research from Duke University found that women who take more than a half-hour to fall asleep or those who awaken frequently during the night have inflammation in their arteries and higher levels of insulin, two major risk factors for heart disease.

The soporific Rx: Do your best to unwind with a relaxing bedtime routine, like listening to soothing music or a soaking in a tub with bath salts. And despite how difficult it might sound, obey this rule—no technology or work in the bedroom; your bed should be for sleep and sex only.

The 40’s

Monitor your mood.
Between the demands of work and family, its easy to worry that something will fall through the cracks—but dont let that something be your own peace of mind. Perimenopausal women have nearly double the risk for depression, and that spells trouble for their hearts, says Jennifer Mieres, MD, a cardiologist and associate professor at New York Universitys School of Medicine. Uncontrolled stress can raise blood pressure and flood blood vessels with inflammatory chemicals, which in high doses can be toxic to the heart, while depression has been linked to hardening of the arteries. Then there are the unhealthy habits that come with stress and the blues: smoking, excessive drinking, and overeating.

Smart medicine for your mood and your heart? Exercise. Thirty minutes of aerobic activity (walking, biking, swimming) most days of the week has been shown to reduce the symptoms of depression by about half, an effect comparable to antidepressant use, while lowering blood pressure and strengthening your cardiovascular system. But if youre feeling low more often than not, talk to your doctor about therapy, antidepressants, or St. Johns wort. (New research suggests that this herb works as well as antidepressants and has few side effects.)

The 40’s

Get more fish, flaxseed, and fiber.
In your 40s, as estrogen dips, your blood pressure, cholesterol, and triglycerides (a type of fat stored in the blood) start creeping up, making a heart-healthy menu more important than ever. Aim for two servings of fish, like salmon or tuna, each week for omega-3 fats; or pick omega-3-fortified foods like orange juice, margarine, and eggs. Also, sprinkle ground flaxseed on yogurt or cottage cheese to lower cholesterol. And experiment with dishes that contain high-fiber foods like apples, broccoli, beans, and bran cereal. Health fads come and go, but a high-fiber diet has consistently proven to be good for the heart, says Leslie Cho, MD, director of the Womens Cardiovascular Center at the Cleveland Clinic in Ohio.

The 50’s Plus

Whittle your waist.
If a few extra pounds have settled around your middle since menopause,
youre not alone. “Basically, we start putting on weight more like men,” says Nieca Goldberg, MD, medical director of New York Universitys Womens Heart Program and author of Complete Guide to Womens Health. The “meno potbelly” is especially hard on the heart because it builds up around internal organs, triggers inflammation, and leads to insulin resistance.

Research from the famous Nurses Health Study found that women with a waist circumference of more than 35 inches were twice as likely to die of heart disease than women with a 28-inch waist, regardless of weight. Low-intensity workout routines can help slow down the belly buildup, but to shrink it youll need to work up a sweat with 60 minutes of moderate-intensity aerobic exercise at least three times a week. Try jogging, walking on the treadmill on a challenging incline, or swimming laps.

The 50’s Plus

Stay strong.
Since hormone replacement therapy (HRT) is no longer thought to protect your heart, and may even harm it (talk to your doctor about the risks if you decide to try it), you need to safeguard your heart with strong muscles. Add strength training—like a weight-lifting class, yoga, or Pilates—to your exercise routine at least twice a week, Dr. Goldberg recommends. Youll keep blood pressure in check, boost metabolism, zap more calories, control cholesterol, and improve endurance. Sum total? A heart thatll keep pumping happily for years to come.

Enjoy some “friend benefits.”
Whatever causes you stress, leaning on friends for support and commiseration can help keep blood pressure in check. “There are clearly good things that happen to your heart when you care about people and people care about you,” Cedars-Sinais Dr. Merz says. Talk out the stress with friends over a walk or at the gym, and youll double your heart benefit.

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How to Be a Caregiver and Not Go Broke Yourself

Investing in long-term care insurance—which can pay for home aides or assisted living—can pay off in a big way later on.(ISTOCKPHOTO)

Without planning, taking care of a loved one can easily become a major drain on financial resources. And the more demanding it becomes, the more your own financial health is endangered. America’s caregivers provide an average of 21 hours a week of volunteer care over an average of 4.3 years; in a 2004 survey, 38% of those caregivers reported some financial hardship as a result. Whether you are still eyeing the corner office or youre thinking about reducing your hours to spend more time helping a family member, here are some of the issues youll want to consider.

What to watch out for:

Stalled career development. Your ability to nurture your own career can be imperiled by your caregiving duties. Difficulty focusing, the constant intrusion of family emergencies, emotional exhaustion, and, if you have cut back on office hours, less work capacity and face time with colleagues can all translate into fewer career advancement opportunities—and, ultimately, less financial security. “Your confidence and ability to develop your career is much different than someone who isn’t a caregiver,” says Katana Abbott, founder of DesignatedDaughter.com, a website dealing with caregiving issues for women.

Obviously you want to help your loved one, but there are limits. “If you’re putting your own career at risk, remember that the person you’re caring for probably doesn’t want you to do that,” says financial planner Bonnie A. Hughes of the Enrichment Group, a wealth management firm in Miami, Fla.

]Jeopardized retirement savings. If you’re contemplating going part-time or even stopping work altogether in order to care for someone, think about your own retirement security first. Consider the situation of a 61-year-old retiree from San Francisco: When his mother, now 94, had a stroke three years ago, he quit his truck-driving job and took an early retirement package. He estimates that his pension is about 30% less than it would have been had he worked till age 65. “If I’d stuck it out the next three or four years, the higher pension plus getting a salary all that time, I’d be in much better shape financially,” he says. “I sometimes wonder if I made the right decision.”

At a minimum, try to work long enough at your job to become fully vested in your company pension or retirement plan. That way, you can take all your employer’s contributions with you. Even after you leave work, continue contributing to an individual retirement account (IRA) on your own to make up for the lack of a workplace plan and diminished social security credits.

If you cant stick around until youre fully vested, think about cutting back on hours until you are, instead of giving up your job entirely. Part-time work may also allow you to keep some benefits, like health insurance. “Caregiving is so stressful, you want to make sure that you have your own health care covered in case something happens to you,” says Hughes.
 

Where to get help:

The government. All too often, caregivers think they have to stretch their own resources to the breaking point. But there are some other options. For instance, your disabled child may qualify for Medicaid, the government medical insurance program for low-income individuals and families, and Supplemental Security Income, which pays a monthly stipend once he or she reaches 18. “The child of Bill and Melinda Gates can still qualify for Medicaid because eligibility is based on the child’s income once the child reaches 18,” says Ron Pearson, principal of Beach Financial Advisory Service, a financial planning firm in Virginia Beach, Va., that specializes in families with special needs. Go to BenefitsCheckUp, a website hosted by the National Council on Aging, to find out about government programs that your loved one might be eligible for.

Long-term care insurance. Preferably way before your parents or other elderly relatives need care, talk to them about long-term care insurance, which can pay for home health aides, assisted-living facilities, or nursing homes. The earlier you purchase it, the less it costs and the more likely you are to qualify. If there’s money for care, you can greatly reduce the amount of time you’ll need to spend on it yourself. Abbott, for example, convinced her mother to purchase a plan 15 years ago when she was 58. Now her mother is in an assisted-living facility. The policy, which pays $3,000 a month, partially covers the cost. “She’ll never have to spend down her assets,” she says. “It gave us choices we never thought we had.”

Your family. If your parents are older than 62 and own their home, they may be able to take out a reverse mortgage to tap the equity in their home. Or they might be eligible for something as simple as a Meals on Wheels program or participation in an adult day-care center. Contact your Area Agency on the Aging to learn about programs available for older adults where you live.

Have open, frank discussions about how you’ll care for family members should the need arise, but do so while those family members are still healthy; it allows them to be part of the conversation. Ask lots of questions. If one sibling is willing to provide direct care to an ailing parent, can another pitch in financially? It might be a difficult conversation, but it will prepare everyone for what might lie ahead. “This lets a person see what they need to do and helps them get organized,” explains Abbott. “This will prepare you for when you get that call in the middle of the night.”

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I Run By a Busy Highway. Is That Bad for My Lungs?

Q: I run by a busy highway with a lot of pollution. Is that bad for my lungs?

Air pollution is a health issue even when you’re not exercising, and a worse one when you are. The reason is pretty straightforward: During aerobic activity, such as running, you typically breathe in more air. The more air you breathe in and the more deeply you do so, the more pollutants reach your lungs. (Car and truck exhaust contains toxic substances like carbon monoxide and volatile organic compounds, or VOCs, which contribute to smog.) Also, normally people breathe through the nose, which acts as a filter to trap inhaled particles that may be harmful to other parts of the respiratory tract. But while running, you’re probably taking in a lot of air through your mouth, so those pollutants don’t get filtered out.

RELATED: 10 Fun Ways to Get Fit Without a Gym

Air pollution can potentially damage the airways in your lungs and even increase your risk of lung cancer and heart disease. It can also worsen lung conditions you might already have, like asthma. We don’t know for sure how much exercise in a polluted area it takes to pose a serious health problem—and I still recommend hitting the great outdoors for a sweat session, unless your doctor has instructed you not to.

Your best bet is to find a less polluted route (try staying at least 500 feet away from the road) and avoid jogging through construction zones or during rush hour. And if there’s ever an air pollution alert in your area, settle for the treadmill.

RELATED: 6 Habits All Healthy Women Share

Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine.

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