I just gave birth to my first child. How long should I wait before I can work out again?  I used to go to the gym 3 times a week before I was pregnant.  -- NM, Michigan

NM,
Congratulations!  Exercising after pregnancy is important, but it's critical that you check with your doctor before beginning any exercising program after a major health event such as pregnancy.  The decision to return to exercise after a pregnancy can depend on whether you were exercising prior to the delivery, any complications during the birth, and whether or not you've had a cesarean section.  When your doctor has cleared you to resume exercise, be sure to start gradually -- incorporating a mixture of cardiovasular, strength, and core training will help you return to your pre-pregnancy state while avoiding injury.  You might want to consider enlisting the help of a place like Masaya Healing & Wellness Center; the physicians and personal trainers develop special customized program for pregnant and post-pregnant client that can help you reach your goals quickly and safely.

For about a month now I have been sticking to a daily walking routine.  Lately I have tried to increase my exercise level by upping my speed from 3 MPH to 3.3 or 3.5 MPH.  The problem though is that after about 5 minutes at the higher speed the front of my calves begin to hurt and the muscles feel like they're burning.  Could that be shin splints?  Do you have any suggestions for me to up my workout intensity without hurting myself? -- HL, Indiana

HL,
Shin splints -- also known as medial tibial stress syndrome -- refers to pain along the tibia, which is the large bone in the front of your lower leg.   It's a very common injury, particularly in runners.  Symptoms include tenderness, pain, and even swelling along the inner part of your lower front leg.  It can be caused by running in old, worn-out footwear, activities with frequent starts and stops (like tennis or basketball), or -- most often -- by progressing your training too fast.  Your foot structure could also put you at risk for shin splints, as this is very frequently seen in people with flat arches who have a tendency to roll their ankles inward (pronate) when running.  What you are experiencing could be shin splints.  If so, you should scale back your routine to let the area heal; switch to low-impact sports like biking or swimming.  Apply ice to the affected area for 15 to 20 minutes, and take an over-the-counter anti-inflammatory pain reliever.  Be sure to wear proper shoes for your foot type and your sport, and consider arch supports to disperse the stress to your shin bones.  When you're healed, resume activity slowly, and increase your intensity gradually.  To help up your workout intensity without hurting yourself, you might want to consider cross-training with an activity that has lower impact to your shins (biking, swimming, water aerobics).

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What are functional foods and how do they benefit someone more than from eating just regular foods that are supposedly healthy and nutritional? I am interested in learning more about living and eating healthier foods. -- TF, Illinois

TF,
Functional foods are foods that may provide a health benefit beyond basic nutrition -- in other words, they've been shown to help impart health benefits or desirable physiological effects.  Some examples are tomatoes (which can help with prostate health); soy protein (which can reduce your risk of heart disease), and certain mushrooms (which can reduce the risk of some cancers).  When shopping at the grocery store, be sure to add some of these functional foods to your shopping cart.  Also, if you're trying to shop healthier, look to organic foods to avoid pesticide and herbicide residues.  A recent study also found that organic food tends to have higher levels of anti-oxidants and minerals as well.

I am a very busy person, so how much time would it take to do a food journal? How detailed does it have to be? -- JB, Ohio

JB,
Food journals are not as time consuming as you might think, once you get used to using one.  It only takes a little time -- perhaps 5 or 10 minutes after each meal -- to maintain a food journal, so you can track the items you are taking into your body.  Keeping a food journal is a great way to eat healthier and lose weight because it keeps you motivated to stick to your diet and helps keep you accountable for your food choices.  It's hard to "cheat" when you know you have to write it down on paper!  It also helps you track exactly what you've consumed -- calories, fat, water, etc.; reviewing it on a daily and weekly basis is a key to living healthier, because you know where you need to improve.  If you include your thoughts and feelings at the time you were eating -- e.g. whether you were eating out of boredom, because of lack of energy, because you were feeling stressed, etc. -- you can identify your personal food triggers and have a plan for dealing with them.

My husband and I are considering doing an apple detoxification some weekend in the near future.  I found a program on the internet that calls for eating nothing but lots of apples, cores and seeds and all, for 48 hours and I am afraid it will make us feel strange.  What do you think of this detox diet?  -- CC, Ohio

CC,
The apple detox diet has been around for a while.  I'm sure there are many variations on the theme, but the one I'm familiar with is eating nothing but apples for 3 days, and then ending with two tablespoons of olive oil. The diet is supposed to boost your energy and "clean you out."  Quite honestly, I have never tried it myself.  I have spoken with people who have tried it, and most of them say they can't last the full 3 days. They also complain of fatigue and weakness during the diet – something that's a little bit hard to tolerate if you have to go to work!  However, those to have participated in the apple detox diet have experienced some temporary weight loss with it (most of it, of course, is water weight).

There are a lot of "detox programs" out there, ranging from pretty mild ones to rather drastic ones.  Keep in mind that these programs are not meant to be done for longer than a few days, since they can be dangerous.  If you do decide to try one of these diets, I would consider getting some help from a holistic physician or a naturopath.  While these programs may work for some people, probably the best rule of thumb is to make healthy changes in several different aspects of your life – for example, proper nutrition, fitness, and sufficient sleep.

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I used to sit out on the roof of my parents’ house and bake in the sun, using nothing but baby oil.  I know now that tanning isn’t good for my skin – but I miss that bronzed look.  Are tanning booths really safe?  What about those new “spray tan” booths – are there any health risks with those? -– MW, West Virginia

MW,
Regardless of what the manufacturers may say, tanning booths aren't safe.  All three types of ultraviolet rays – ultraviolet A (UVA), ultraviolet B (UVB), and ultraviolet C (UVC) -- are damaging to the skin.  Excessive exposure to any type of UV rays is the most important environmental factor in developing skin cancer; it can also cause premature skin aging, undesirable changes in skin texture, cataracts, and age-related macular degeneration.  As far as the new "spray tan" booths, these work by applying a chemical known as DHA; while DHA has been cleared for external application, it shouldn't be inhaled, ingested, or exposed to any areas which could increase absorption (such as the mucous membranes of your lips, nose, and eyes).  Another concern is that most sunless tanners don't offer any protection from UV rays -- while you may look tanned, your skin is at risk because it isn't protected by a sunscreen.  If you choose to use the spray tan booths, just make sure you can cover up your eyes, nose, mouth, and ears, and remember to use a sunscreen that offers both UVA and UVB protection.

I work outside during the winter and want to know if it is possible to get too much sun in the winter. -- LM, Ohio

LM,
Yes, you can become overexposed to UV radiation in the winter!  Even in cloudy or during the winter months, damaging UV rays can still reach your skin.  To prevent sunburn and skin cancer year-round, apply a photostable sunscreen that blocks both UVA and UVB rays to all exposed body parts (don't forget your ears, the back of your neck) and cover up your scalp with a cap or hat.  Make sure you use enough sunscreen (about a tablespoon) and reapply frequently (every hour or so). Protect your eyes from UV rays by using sunglasses that provide UV protection.  Also, keep in mind that UV radiation exposure is greater at higher altitudes; in addition, any the snow covered landscape reflects the sun's rays and can potentially double your UV radiation exposure.

I babysit a child that has diabetes and I am always worried about something is going to happen.  How do you treat hypoglycemia?  What are the best nutritional ways to do this? –- BP, Tennessee

BP,
Hypoglycemia – or low blood sugar – happens when your blood’s glucose level drops too low to provide sufficient energy for your body's needs.  Although many people know it as a side-effect of diabetes medication, it can occur in non-diabetics as well.  Symptoms include hunger, sweating, confusion, or feeling shaky or dizzy.  It’s important to treat hypoglycemia quickly because it can result in a loss of consciousness; the quickest way to raise blood sugar is with some form of sugar – some fruit juice, a few pieces of hard candy (but watch for choking), or a teaspoon of sugar or honey.

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I consider myself a health conscious person and always look for healthy products and services, but recently I learned that some lipsticks contain lead.  What are the dangers of such and what brands have been linked to these? -- MM, West Virginia

MM,
Product tests have identified high levels of lead in certain brands of lipstick; specifically, red lipsticks were noted to have a level of 0.03 to 0.65 parts per million – but lead was not listed as an ingredient.  Some of the brands that were tested and found to have high levels of lead were L’Oreal, Cover Girl, and Dior Addict.  Interestingly, one of the lower-end brands – Revlon – had no detectable levels of lead, but the more pricey Dior Addict had a high level.

Lead can accumulate in your body over time, causing damage to the nervous system, kidneys, and other organs.  To avoid lead (or other possible unknown contaminant), you may want to consider choosing cosmetics made with organic materials instead.

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