It’s not unusual to feel really tired and a bit anxious or blue in the weeks after giving birth.1 With the sleepless nights, extra responsibilities, and physical changes—who wouldn’t be on a bit of a roller coaster? Remember: This won’t last forever. Plus, you can ease your recovery by taking steps like these:

1. Sleep when baby sleeps. Sneak a quick nap when you can. Shut the blinds and silence your phone, television, and all other electronic devices.
2. Nix household chores. Right now, your main job is to take good care of yourself and your baby. No one really cares about those lurking dust bunnies. If it really bothers you and your budget allows, then hire some temporary help. Also, remember to share parenting tasks such as diaper changes and feedings when possible.
3. Limit visitors. But ask any guests to help out. If not now, when? Swallow your pride and ask for a hand with the dishes, laundry, or shopping. Or take advantage of a visitor to watch your baby while you nap.
4. Eat healthy. Healthy food choices can give you more energy. But planning and cooking meals may be a challenge right now. Ask friends and family to help with this. Don’t forget to drink at least 8 to 10 glasses of water a day. But avoid caffeine and sugary drinks.
5. Be active—within limits. Exercise can also increase your energy and reduce constipation. Get clearance from your doctor before you:
   Take the stairs or lift objects.
   Drive, although this is usually okay when you can wear a seat belt comfortably and are able to make sudden movements.
   Hit the gym or become really active.
   Have sex. Your doctor may ask you to wait several weeks after birth.
6. Get emotional support. You might be surprised by feeling irritable, sad, or anxious right now. But many new moms experience a wide range of feelings in the days following delivery. Part of this is related to changing hormones or fatigue and part of it is simply a response to a major life transition. These baby blues will subside soon.

   If you have extreme feelings that really last, seek professional help, especially if you have a history of depression. You may be experiencing postpartum depression. Up to one in seven new moms go through this—but no one should go through it alone. Some women need therapy or medication.

7. Set aside time to relax. Chances are no one will put this on the calendar for you, so you’ll need to do it for yourself. Listen to some relaxing music, read a book, or meditate. Even just a few minutes can make a difference. And try to carve out a few minutes each day to touch base with your partner or husband.
8. Seek out other new moms. There’s nothing like sharing tips and support with people who are going through similar life changes. Maybe you can even start up an informal support group in your neighborhood or among your friends.

Your doctor and I are good resources for answering your questions. Some say it takes a village to raise a child—just think of us as your well-informed neighbors.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Sources

1. March of Dimes: “Your body after baby.” Available at: http://www.marchofdimes.com/pregnancy/afterbaby_fatigue.html Accessed March 6, 2013.
2. Nemours Foundation: “Recovering From Delivery.” Available at: http://kidshealth.org/parent/pregnancy_center/childbirth/recovering_delivery.html?tracking=P_RelatedArticle Accessed March 6, 2013.
3. Wisner K, et al. JAMA Psychiatry. 2013;()1–9. doi:10.1001/jamapsychiatry.2013.87. Available at: http://archpsyc.jamanetwork.com/article.aspx?articleid=1666651 Accessed March 24, 2013.

Does your snoring raise the dead—or at least prompt a swift kick? Has your partner or spouse said that you gasp or snort, or make choking sounds while asleep? Are you finding yourself way too drowsy during the day, despite getting a “good night’s sleep”?

These can be major signs of a common disorder called sleep apnea. Other signs may include:

• Waking often to urinate
• Morning headaches
• Memory or concentration problems
• Irritability, depression, or mood swings
• Dry mouth or sore throat upon awakening1

With sleep apnea, you breathe shallowly or have regular pauses in your breathing that can last from a few seconds to minutes. This may occur when the airway collapses or becomes blocked from extra tissue or other causes. Breathing pauses can happen many times a night, often moving you out of deep sleep into light sleep.2

News flash: your body and brain need oxygen—and lots of it! Sleep apnea can be serious. It isn’t something to ignore. The problem is, lots of people don’t know they have it because there is no simple test to detect the condition. And your doctor can’t confirm it during a routine office visit.2

Feeling tired a lot may be just the tip of the proverbial iceberg. Sleepiness can lead to work-related or driving accidents. And, if left untreated, sleep apnea can also increase the risk of:

• High blood pressure
• Heart attack
• Stroke
• Obesity
• Diabetes
• Heart failure
• Irregular heartbeats (arrhythmias)2

Suddenly that signature snoring seems a little less funny, doesn’t it? If you have signs of sleep apnea, have a conversation with your physician. You might need a sleep study to confirm a diagnosis. Snoring doesn’t always mean you have sleep apnea.

A sleep study tests how well you sleep and how your body responds to any problems with sleep. Among other things, it measures the amount of oxygen in your blood, air movement in and out of your nose, and chest movements. It also records brain activity, eye movements, heart rate, and blood pressure. This study is often done in a sleep center or sleep lab.3

If you are diagnosed with sleep apnea, many things can help. Sometimes just dropping some pounds, quitting smoking, and avoiding alcohol or sedatives can make a difference. Also, sleeping on your side instead of your back can help keep your throat open. Ask your doctor whether allergy medicines or nasal sprays might help keep your nasal passages more open at night.4 Remember—I can help you find products in our store.

If you need treatment, a sleep doctor may recommend one of several options. These include a custom-made oral appliance to move your jaw forward, a device with a one-way nasal valve called Provent Therapy,5 or a breathing device called continuous positive airway pressure (CPAP). These all work in slightly different ways. Some people also benefit from surgery to widen breathing passages.4 If one approach doesn’t work well, be sure to follow up with your doctor. Of course, I’ll also answer any questions I can.

Sweet dreams!
Sources

1. NIH: National Heart, Lung, and Blood Institute: “What Are the Signs and Symptoms of Sleep Apnea?” Available at:http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/signs.html. Accessed February 26, 2013.
2. NIH: National Heart, Lung, and Blood Institute: “What Is Sleep Apnea?” Available at:http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/. Accessed February 26, 2013.
3. NIH: National Heart, Lung, and Blood Institute: “How Is Sleep Apnea Diagnosed?” Available at:http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/diagnosis.html. Accessed February 26, 2013.
4. National Heart, Lung, and Blood Institute: “How Is Sleep Apnea Treated?” Available at:http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/treatment.html.Accessed February 26, 2013.
5. Sleep Diagnosis and Therapy: “Provent Nasal EPAP: A Skeptic Turns Believer.” Available at:http://www.sleepdt.com/provent-nasal-epap-a-skeptic-turns-believer/.Accessed February 26, 2013.

What’s the worst thing that can happen if you take a medication that is past its expiration date? The medicine will just be a little bit weak, right? Wrong. Although that’s true in most cases, some outdated medications can become toxic and actually make you sick.

Knowing how to store medications, as well as when and where to dispose of them safely, is just as important as knowing how and when to take your medications. Follow these tips and you’ll be on the right track.

When your pharmacist sends you home with a new medication, keep it in its original container, which has your name and dosing information on it. Be sure to re-lock bottles with child-resistant packaging. Many medications—especially those harmful to children—are put in foil packaging. If you find these difficult to open, talk with your pharmacist. For each medication, the law provides for one type of package without child-resistant features. If you don’t have children in your home, these might work best for you (although consider whether young children ever visit your home). But whatever you do, don’t transfer your medications into an empty bottle. Someone else may take them, not knowing they belong to you. It’s been known to happen.

If you’re unsure, ask your pharmacist about the best place to store your medications. To keep children and pets safe, store medications in a high, locked cabinet. If that’s not possible, find a place that’s difficult for children to see and reach. Remember: A young child has no idea that these colorful objects are not candy. And even over-the-counter medications and vitamins—particularly those containing iron—can be dangerous, especially if taken in large amounts by children.

To keep a medication safe and potent, keep it out of direct sunlight in a cool, dry place. Some medications are affected by humidity, so the bathroom medicine cabinet isn’t always best. Other medications require refrigeration, but don’t keep medications there unless instructed to do so by your doctor or pharmacist.

It may be wise to keep a reserve supply of medications, in the event of an emergency. For example, if you need medications for a chronic condition, such as diabetes, asthma, HIV, or a psychiatric condition, carry at least a three to five day supply with you in a purse or briefcase in labeled containers. Make sure these are in child-resistant containers and that your purse or briefcase is kept out of the reach of children.

As for medication disposal, make it a part of your spring (and fall) cleaning ritual. Check expiration dates, but even if the medication is not dated, think of it as expired at six months after purchase. Also, dispose of a medication if it has changed colors or developed an unusual order—even if it’s not past its expiration date. Don’t put medications or vitamins into open trash containers or down the toilet. Instead, take all expired medications to your pharmacist for proper disposal. This is the best way to protect family pets, children, people who might scrounge through your trash—and the environment.

Medications are expensive, so it may be tempting to use them, even when they’ve expired. If this is your thinking, just remember the greater potential cost to you: your health and safety.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Here we go again. It’s another new year, and you know what that means. “New Year’s” and “resolution” are about as inseparable as Jack and Jill or salt and pepper. So what’s it gonna be this year? Eat less, exercise more, quit smoking, or spend more time with your family?

Easy does it. Before you take the plunge, try rethinking your approach. Instead of making vague, sudden, and difficult-to-keep resolutions, think in terms of healthy lifestyle changes – more of a work in progress.1

Start small, with one goal at a time, and make a solid plan. Remember: small changes really do add up. One way to be more effective is to create SMART goals. These are the elements of SMART goals:

Specific. State exactly what you want to accomplish. Make sure your goal is not hard to understand. Getting fit is not a specific goal. Being able to run a 5K under 30 minutes is. Write down exactly what you plan to do as well as when and how often. Post it where you’ll be sure to see it.1

Measurable. If a goal is measurable, can evaluate your progress and know when you’ve succeeded. For example, if your goal is to lose weight, you can check your body mass index (BMI) or see if you can get the zipper up on a smaller pair of pants.

Attainable. Maybe you want to lose 50 pounds by your class reunion this summer. But seriously, now, is this really realistic? Instead, have a conversation with your doctor about safe methods and rates of weight loss. Losing one or two pounds a week might be more reasonable. Or, maybe you’d like to quit smoking cold turkey, but you know that tapering off will make it easier for you. Set yourself up for success by setting goals that are truly attainable.2

Relevant. Is this really a goal you’re interested in? Or is it something a family member has foisted upon you? Make sure the steps you’re taking will help you meet your specific goal.

Time-bound. It’s human nature to put things off. So remember to set specific deadlines. Try setting lots of shorter time-bound goals. This may make it easier to stay on track and reach your final destination.2

You are also more likely to succeed if you are clear about why you want to make a particular change and know how it will benefit you. Also, identify your support system and ask for help when you need it. And come up with rewards for reaching specific goals. All these things can help you stay motivated.

It will also help to create visible cues that remind you that you want to make a change. Maybe that means keeping workout clothes within easy reach. By the same token, remove things that will undercut your will. 2 For example, if ice cream is your weakness, it won’t help to know that there’s a half-gallon of mint chocolate chip in the freezer with your name on it. But, remember: slip-ups happen. So don’t beat yourself up. Just get back on the proverbial horse and keep going.3

Need more ideas about lifestyle changes you can make? Stop by the pharmacy and we can discuss your goals.

Sources

1. American Psychological Association: “Making lifestyle changes that last.” Available at: http://www.apa.org/helpcenter/lifestyle-changes.aspx. Accessed April 18, 2012.
2. American Council for Exercise: “Reaching Your Goals the SMART Way.” Available at: http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2637. Accessed April 18, 2012.
3. Hungtington Medical Foundation: “Making lifestyle changes that stick.” Available at: http://www.huntingtonmedical.com/about-hmf/hmf-newsletter/making-lifestyle-changes-that-stick/. Accessed April 18, 2012.

Earwax. Great table topic, right? Maybe not, but earwax is a natural, normal part of your body. It helps clean and lubricate your ears. Without it, your ears would become dry and itchy and pretty uncomfortable.

Earwax forms in glands located in the skin of the outer part of your ears. It traps dust and dirt, and gradually transports these “invaders,” along with skin cells, to the ear opening. There, it flakes and falls out or gets washed out by you. When all goes well, you don’t even need to clean your ear canals. Just wash your outer ears with soap and water when taking a shower or bath.1,2

But if earwax builds up, it’s time to take action. You may have symptoms such as a feeling of fullness, ringing, discharge, itching, odor, or partial hearing loss.1 Here’s another clue: Your family members have started teasing, “Didn’t you hear me? Get the wax outta your ears!”

Start by cleaning the external ear with a cloth, but don’t insert anything, such as a cotton-tipped applicator, bobby pin, piece of paper – or even your finger – into your ear canal. This does just the opposite of what you intend: It pushes wax deeper into your ear canal and can cause infection. You can also damage the ear canal or eardrum.2 Whatever you do, don’t try a product called ear candles for extracting earwax. These involve inserting a cone-type device into the ear canal and setting the other end on fire! They can cause serious injury. 1,2

What if you still have symptoms? In most cases, home treatments to soften wax work just fine. I can direct you to some possible options in our store.

At home, lie on your side and deposit a few drops of one of these products in your ear. If this alone doesn’t work, you can try ear syringing. This involves suctioning the wax out of year ears. Again, I can help you find these ear syringes here in our store. They work best if you put water, saline, or wax dissolving drops in the ear canal about 15–30 minutes beforehand.1

Before trying any of these products, it’s best to discuss it with your doctor.2 If you have diabetes, a weakened immune system, perforated eardrum, or tube in your eardrum, a doctor should manually remove any built-up earwax, using special devices such as graspers and suction. A special ear, nose, and throat doctor called an otolaryngologist may be the best person for the job, especially if you have a narrow ear canal. 1 Occasionally, you may also need antibiotic eardrops for an infection.2

New nickname, Shrek? No worries. Some people make more earwax than others.2 If needed, you can see your doctor for preventive cleaning as often as every 6 to 12 months. 1

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Sources

1. American Academy of Otolaryngology—Head and Neck Surgery: “Earwax.” Available at: http://www.entnet.org/HealthInformation/earwax.cfm. Accessed April 18, 2012.
2. Nemours Foundation: “Dealing With Earwax.” Available at: http://kidshealth.org/parent/general/eyes/earwax.html?tracking=P_RelatedArticle. Accessed April 18, 2012.

More than 25 million Americans have diabetes. This is a chronic condition that produces high blood sugar levels.1 Another 79 million have prediabetes, which makes them 5 to 15 times more likely to develop diabetes. But many of these people – whether they have prediabetes or diabetes – have no idea they’re at risk.2 Could you be one of them? Well, to begin, here are some questions to ask yourself. Are you:

• £ 45 or older
• £ Overweight
• £ The child or sibling of someone who has diabetes
• £ An African American, Hispanic/Latino Native American, Asian American, or Pacific Islander
• £ Someone who had diabetes while pregnant or gave birth to a baby weighing 9 pounds or more
• £ Physically active less than three times a week2

The more boxes you checked, the higher your risk for prediabetes. Talk with your doctor to see if you should have a blood test, especially if you’re 45 or older and overweight.2

How else can you know if you’re at risk? If diabetes develops slowly, you may not have any symptoms. But with have high levels of blood sugar, you may one or more of these symptoms:

Extreme thirst
Blurry vision
Tingling in hands in feet
Fatigue
Frequent peeing
Increasing hunger
Unexplained weight loss 3,4

Left untreated, diabetes can lead to serious problems. Blindness, serious infections, nerve or kidney damage – to name a few. And, diabetes can contribute to cardiovascular problems, making a heart attack or stroke more likely.3 That’s why you should pay special attention to blood glucose levels if your blood pressure is also high.5

But I’m here to tell you not to throw your hands up in despair. You can do a lot to prevent or delay the onset of diabetes – at least the type that more often occurs in adulthood (Type 2 diabetes). Even losing just 5 percent of your weight can make a big difference. 2 For someone who weighs 180, for example, that’s just 9 pounds. You can do that, now, can’t you?

In case you’re still skeptical, you should know that the benefits of modest weight loss is backed up by research. The Diabetes Prevention Program (DPP) trial found that reducing fat and calories and increasing physical activity led to modest weight loss and a 58 percent reduction in type 2 diabetes in high-risk adults. Better yet? The benefits of these lifestyle changes lasted over several years. It had the biggest bang for the buck in people 60 and older.6

Other simple diet changes may make a huge difference as well. For example, blueberries and applies are tied to a lower diabetes risk.7 And, one recent study showed a strong link between white rice and diabetes, with a 10 percent increase in risk for each additional serving eaten!8 Instead, explore the world of whole grains – brown rice, barley, quinoa, or buckwheat. You may find you’ve been missing some nutritious – and delicious – alternatives.

Still perplexed? Not sure what to do? Remember to check out the resources at www.healthmart.com.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Sources

1. CDC: “2011 National Diabetes Fact Sheet.” Available at: http://www.cdc.gov/diabetes/pubs/factsheet11.htm. Accessed March 27, 2012.
2. CDC: “Prediabetes: Am I at risk?” Available at: http://www.cdc.gov/diabetes/prevention/prediabetes.htm. Accessed March 27, 2012.
3. PubMed Health: “Diabetes.” Available at: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002194/. Accessed March 27, 2012.
4. WebMD: “Diabetes Testing.” Available at: http://diabetes.webmd.com/guide/diagnosing-type-2-diabetes. Accessed March 27, 2012.
5. U.S. Preventive Services Task Force: “Screening for Type 2 Diabetes Mellitus in Adults.” Available at: http://www.uspreventiveservicestaskforce.org/uspstf/uspsdiab.htm. Accessed March 27, 2012.
6. NIH News: “NIH study finds interventions to prevent type 2 diabetes give good return on investment.” Available at: http://www.nih.gov/news/health/mar2012/niddk-22.htm. Accessed March 27, 2012.
7. MedlinePlus: “Blueberries and apples tied to lower diabetes risk.” Available at: http://www.nlm.nih.gov/medlineplus/news/fullstory_123054.html. Accessed March 27, 2012.
8. MedlinePlus: “As White Rice Intake Rises, So May Your Risk for Diabetes.” Available at: http://www.nlm.nih.gov/medlineplus/news/fullstory_123031.html. Accessed March 27, 2012.

Not all cancers are created equal. And not all cancer screening is equally effective at saving lives. For example, some doctors order ovarian cancer screening. But the tests used to help spot ovarian cancer often cause false alarms, increase costs, and lead to unnecessary procedures – without saving lives.1

Other types of screening, such as for cervical or colon cancers, are much more helpful at preventing cancer or finding it early and reducing deaths. Here’s what you need to know about new screening guidelines for these two cancers.

Cervical cancer. In the past few decades, screening has helped reduce deaths from cervical cancer. Researchers have learned a great deal about the best ways to screen for this type of cancer. As a result, the American Cancer Society (ACS) revised its guidelines. One of the big changes in the screening guidelines has to do with how often to get a Pap test.2

The ACS included guidelines for both the Pap test and HPV (human papilloma virus) test. The Pap test can find early cell changes or cancer. The HPV test finds certain infections that can lead to cell changes and cancer.

According to the new guidelines, cervical screening for women should begin at age 21, even if you have had the HPV vaccine. The ACS recommends:

• Ages 21–29: A Pap test every 3 years.
• Ages 30–65: A Pap test and HPV test every 5 years or a Pap test every 3 years.
• Ages 65 and older: No screening if regular screenings have produced normal results, but continued screening if you have been diagnosed with cervical pre-cancer.2
• You may need to be screened more often if you are at high risk for cervical cancer. You don’t need screening at all if you have had your uterus and cervix removed and have no history of cervical cancer or pre-cancer.2
• Colon cancer. In the U.S., colorectal cancer is the second leading cause of cancer-related deaths. Recent studies show that screening prevents colorectal cancers. It also cuts deaths from the disease. Still, only 6 in 10 adults 50 and older get screened.3
• New guidelines from the American College of Physicians (ACP) now focus on each person’s individual risk.
• People of average risk: Screening should start at age 50. This includes stool sample tests or insertion of a narrow tube with a camera into the rectum (optical colonoscopy or flexible sigmoidoscopy).
• People at high risk (with inflammatory bowel disease or a personal or family history of colorectal cancer): Screening should start at age 40 or earlier. People at high risk should have optical colonoscopy. This is the most sensitive test.
• People who are over 75 or have a life expectancy of less than 10 years do not need screening.3

As always, you are welcome to alk to our pharmacist with any questions and concerns you may have.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Sources

1. MedlinePlus: “Ovarian cancer screening popular despite guidelines.” Available at: http://www.nlm.nih.gov/medlineplus/news/fullstory_121627.html. Accessed March 23, 2012.
2. ACS: “New Screening Guidelines for Cervical Cancer.” Available at: http://www.cancer.org/Cancer/news/new-screening-guidelines-for-cervical-cancer. Accessed March 23, 2012.
3. HealthDay: “New Colon Cancer Screening Guidelines Focus on Individual Risk.” Available at: http://www.nlm.nih.gov/medlineplus/news/fullstory_122594.html. Accessed March 23, 2012.

Want your child to do better in school? Make sure exercise doesn’t get the short end of the stick. A review of 12 exercise studies recently underscored how important exercise is for the brain, not just the body. It found that children who regularly exercised tended to do better in school.1

These were a few of the research findings:

• Middle school kids who exercised vigorously for at least 20 minutes, three days a week, achieved higher grades over two semesters than students who did not intensely exercise.
• Elementary school children with good aerobic fitness were more likely to excel in reading and math.
• Overweight children who exercised 40 minutes every day for 15 weeks scored better in tests of executive function – the “conductor” of cognitive skills – than overweight kids who only exercised 20 minutes.1

More research may be needed to reinforce results like these. But researchers point to several possible reasons for these promising findings. For one, physical activity increases the flow of blood and oxygen to your brain. And, as you may already know, exercise boosts endorphins. These are hormones in the brain that improve mood. They may give kids an extra lift for tackling academic challenges. Exercise also promotes development of a protein that acts a little like Miracle-Grow for your brain. Brain-derived neurotrophic factor (BDNF) is found in areas of the brain that are critical for learning, memory, and higher thinking.2

Unfortunately, many children today aren’t getting the physical activity their bodies and brains so desperately need. The Centers for Disease Control and Prevention (CDC) says that children and teens need a minimum of 60 minutes of mostly aerobic, physical activity each day. Aerobic activities are the ones that get your heart beating faster, such as fast walking or running.3

What if your child isn’t into sports or shuns the idea of physical exercise altogether? Then, it’s up to you as a parent to help make exercise become a habit. Here are some ideas:

• Do what you can to set a positive example.
• Find fun activities you can enjoy together as a family. Hike, jump on a trampoline, or play hide-and-go seek.
• Give gifts that promote physical activity, not just sedentary ones.
• Help your child find physical activities he or she enjoys. Remember: it’s not the same for everyone. Some like team sports. Others enjoy individual activities such as swimming or skating.
• Set up an electronics-free time each week.4

With teens, exercise may be an even tougher sell, but remember that exercise doesn’t have to be just for jocks. There are countless ways to hook a kid into being more active. Think of potentially more popular activities like the video game, DanceDance Revolution. Or maybe hip-hop, martial arts, or mountain biking is the way to go.

Want to learn more? Check out the fitness articles in our online Wellness Library at HealthMart.com.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Sources

1. Singh, A. et al. “Physical Activity and Performance at School: A Systematic Review of the Literature Including a Methodological Quality Assessment.” Arch Pediatr Adolesc Med. 2012;166(1):49–55. Available at: http://www.ncbi.nlm.nih.gov/pubmed?term=Physical%20Activity%20and%20Performance%20at%20School%3A%20A%20Systematic%20Review%20of%20the%20Literature%20Including%20a%20Methodological%20Quality%20Assessment. Accessed March 21, 2012.
2. Edutopia: “A Fit Body Means a Fit Mind.” Available at: http://www.edutopia.org/exercise-fitness-brain-benefits-learning. Accessed March 21, 2012.
3. CDC: “How Much Physical Activity Do Children Need?” Available at: http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html. Accessed March 21, 2012.
4. CDC: Available at: “Making Physical Activity a Part of a Child’s Life.” http://www.cdc.gov/physicalactivity/everyone/getactive/children.html. Accessed March 21, 2012.

Vitamins are essentials – the substances your body needs to function normally. You can usually get the vitamins you need from a healthy, balanced diet. 1 Add a “rainbow of color” to your diet and you increase your chances of getting what you need.

But some people lack certain vitamins, so they need supplements.
Ask your doctor whether or not you do. And, remember: too much of a good thing can be bad for you. So be careful not to overdo.

Here are the basics about vitamins:

Vitamin A helps with vision, bone growth, and reproduction. It also plays a role in cell division and promoting healthy surface linings in eyes and other places in your body. Sources of vitamin A include beef and chicken liver, carrots, sweet potatoes, pumpkin, spinach, and cantaloupe.

B vitamins such as B6 and B12 are versatile, helping with many of the body’s functions. This includes forming red blood cells and helping your body get or make energy from food (a process called metabolism). You mostly find B vitamins in proteins such as tuna, salmon, poultry, beef liver, and dairy products. Some foods, such as breakfast cereals and breads, are also fortified with B vitamins

Vitamin C helps the body form collagen (a fibrous protein) in blood vessels, bones, cartilage, and muscle. Fruits high in vitamin C include guava, oranges, kiwi, and strawberries. Vegetables high in vitamin C include raw red and green sweet peppers, Brussels sprouts, broccoli, and sweet potatoes.
Vitamin D works with calcium to maintain bone strength and quality. Vitamin D is also involved in cell growth, as well as nerve, muscle, and immune functioning. And, it can reduce inflammation in the body. Few foods contain vitamin D. However, it is found in fatty fish such as salmon and tuna, and in fish liver oils. Orange juice, milk, and yogurt may be fortified with vitamin D. You may also get some vitamin D from sunlight.

Vitamin E is an antioxidant. It helps protect cells from damage. Vitamin E also is involved with immune function and metabolism. Sources of vitamin E include wheat germ oil, sunflower seeds, almonds, peanut butter, and sunflower or safflower oil.

Vitamin K helps make proteins for healthy bones and tissues and for blood clotting. Foods high in vitamin K include dark berries and green, leafy vegetables such as kale, spinach, turnip greens, and collards.

Sometimes doctors prescribe vitamins. But sometimes vitamins may interact with certain medications.8,9 If you have questions about any of this, I’d be glad to talk it over with you. I can also answer your questions about Health Mart brand vitamins. Or, you can go to www.healthmart.com to learn more about the Health Mart Vitamin Finder. This is a new internet-based, personalized tool to help you make smart decisions about vitamins. Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Sources

1. MedlinePlus: “Vitamins.” Available at: http://www.nlm.nih.gov/medlineplus/vitamins.html. Accessed March 14, 2012.
2. NIH Office of Dietary Supplements: “Vitamin A and Carotenoids.” Available at: http://ods.od.nih.gov/factsheets/vitamina/. Accessed March 14, 2012.
3. American Academy of Family Physicians: “Vitamins and Minerals: How to Get What You Need.” Available at: http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/vitamins-and-minerals-how-to-get-what-you-need.printerview.all.html. Accessed March 14, 2012.
4. MedlinePlus: “Vitamins.” Available at: http://www.nlm.nih.gov/medlineplus/bvitamins.html. Accessed March 14, 2012.
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Dr. Mehmet Oz, Cardiothoracic surgeon and host of “The Dr Oz Show” recently featured Jarrow FORMULAS’ Carnosine supplement. Dr. Oz included the benefits of improved eye and mind health and supple skin in his health segment. “As we age, our natural Carnosine levels drop more than 60%, causing a loss in vitality,” stated Oz. “Now researchers are eyeing a supplement form of Carnosine that can have the same rejuvenating effects. Studies show it is a potent antioxidant that can reduce fine lines, wrinkles and even improve brain function.” This is another quality product from Jarrow FORMULAS that has been recommended by Dr. Oz; including the most popular: 7-Keto DheA. Jarrow FORMULAS 7-Keto® DHEA is a naturally occurring metabolite of DHEA. 7-Keto DHEA helps activate enzymes responsible for fatty acid and carbohydrate metabolism. The body’s production of 7-Keto DHEA declines with age, which is directly correlated with a decline in metabolic rate.