What can I do to get more fit?

Any type of regular, physical activity can improve your fitness and your health. The most
important thing is that you keep moving!
Exercise should be a regular part of your day, like brushing your teeth, eating, and sleeping. It
can be in gym class, joining a sports team, or working out on your own. Keep the following
tips in mind:

Stay positive and have fun. A good mental attitude is important. Find an activity that
you think is fun. You are more likely to keep with it if you choose something you like. A
lot of people find it's more fun to exercise with someone else, so see if you can find a
friend or family member to be active with you.

Take it one step at a time. Small changes can add up to better fitness. For example,
walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or
off the bus several blocks away and walk the rest of the way. Use the stairs instead of
taking the elevator or escalator.

Get your heart pumping. Whatever you choose, make sure it includes aerobic
activity that makes you breathe harder and increases your heart rate. This is the best type
of exercise because it increases your fitness level and makes your heart and lungs work
better. It also burns off body fat. Examples of aerobic activities are basketball, running, or
swimming.

Don't forget to warm up with some easy exercises or mild stretching before you do
any physical activity. This warms your muscles up and may help protect against injury.
Stretching makes your muscles and joints more flexible too. It is also important to stretch
out after you exercise to cool down your muscles.
Your goal should be to do some type of exercise every day. It is best to do some kind of
aerobic activity without stopping for at least 20 to 30 minutes each time. Do the activity as
often as possible, but don't exercise to the point of pain.
A Healthy Lifestyle
In addition to exercise, making just a few other changes in your life can help keep you
healthy, such as

Watch less TV or spend less time playing computer or video games. (Use this time to
exercise instead!) Or exercise while watching TV (for example, sit on the floor and do situps and stretches; use hand weights; or use a stationary bike, treadmill, or stair climber).
Eat 3 healthy meals a day, including at least 4 servings of fruits, 5 servings of
vegetables, and 4 servings of dairy products.
Make sure you drink plenty of fluids before, during, and after any exercise (water is
best but flavored sports drinks can be used if they do not contain a lot of sugar). This will
help replace what you lose when you sweat.
Stop drinking or drink fewer regular soft drinks.
Eat less junk food and fast food. (They're often full of fat, cholesterol, salt, and sugar.)
Get 9 to 10 hours of sleep every night.
Don't smoke cigarettes, drink alcohol, or do drugs

Last Updated : 3/31/2014

Source: Get Fit, Stay Healthy (Copyright 2006 American Academy of Pediatrics, Updated 3/2006)

The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There
may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

Did you ever look at your parents and wish they were healthier?

You're not the only one. We did a survey of kids and 46% said they worry about their parents'
health. And 69% of kids would like their parents to make changes to be healthier. Maybe your
mom and dad would be surprised to learn that you are concerned about them.
Here's some good news: We also surveyed parents, and they said that if their kids asked
them to, they'd work extra hard to get healthier.
So let's do something about it. If you talk with your parents in the right way, you might
inspire your mom and dad to make some changes, like exercising more, eating more fruits
and vegetables, or even quitting smoking.
Here are 6 tips on talking to your parents about their health habits:
1.

Create an idea list. Try to remember what got you thinking about this topic. Is there
an unhealthy thing you'd like to see them stop doing, or do less often? Is there a healthy
habit like exercising or eating fruits and vegetables that you'd like to see them do

more often? Get your list together. And don't forget to add relaxing more and getting more
sleep two great, healthy ideas for parents and kids!
2.

Practice how to say it. Changing can be tough. And it's not always easy to hear that
someone you love thinks you need to do it. So you'll want to bring up this topic in just the
right way. If your parents wanted you to make a change like spending less time on
electronic devices how would you like them to ask? A gentle, caring approach often
works best. Avoid insults or criticisms. Instead, you might tell your mom or dad: I want
you to be healthy and strong so we can do a lot of fun stuff together. Do you think we
could eat healthier foods/exercise more/slow down and relax for a couple hours a week?

3.

Find the right time to bring it up. Pick a moment when everyone's relaxed and
there's time to talk.

4.

Be willing to pitch in! In our survey, a whopping 85% of kids said they'd be willing
to make healthy changes if it would help the whole family. You might be willing to go for
a walk after dinner, help make a healthy meal together every Sunday, or pitch in and do a
few more chores if it helped your parents feelless stressed. Let your parents know you're
willing to make an effort.

5.

Make a decision together. Once you've brought up the subject, remember that both
you and your parents should agree on which steps to take next. It helps to pick a single
goal and be specific. It can be overwhelming if you try to make too many changes all at
once, your goal is too general, or you don't have specific steps in mind.
For example, here are some possible action steps to agree on if your family goal is to eat
healthier:

6.

I'll eat 5 servings of fruits and veggies every day.

I'll eat breakfast every morning.

I'll stop buying snacks from the vending machine.

I'll drink water instead of sweet tea at lunch.

I'll have an apple or nuts as my snack instead of cookies.

Cheer them on! Encourage your parents as the family starts making changes. Tell

them you're proud of them. An extra hug or a homemade card of encouragement can give
them the boost they need to keep going down the healthy road. What a great way to show

how

much

you

care!Reviewed

by: D'Arcy

Lyness,

PhD

Date reviewed: March 2014

Medical Author: Melissa Conrad Stppler, MD

Medical Editor: Barbara K. Hecht, PhD
While looking at an article by a leading fitness guru, I was struck by her emphasis on
making exercise a priority and finding a way to fit in your gym time at any cost. Although
she's right in principle, those of us who are balancing multiple roles -- as parent, worker,
spouse, volunteer, household manager, etc. -- often find that 24 hours per day simply aren't
enough. Fitness gets put on the back burner.
Even if you're lucky enough to be able to set aside time to work out, things like school
holidays, childhood illnesses, and workday crises have a way of eating up these extra hours
along with our best intentions.
You may not have time to go to the gym, but you can still be physically active and boost
your metabolism by using a bit of creativity in planning your day. During a recent week when
my kids were sidelined by a nasty cold, I started thinking about ways to be physically active
when going to the gym was out of the question. I also asked some personal trainers for their
advice. We came up with the following ways to fit exercise into a packed-full day:
1.

If you've got a young sports enthusiast in the family, play along. Shooting baskets and
kicking a soccer ball around the yard are great ways to get your heart pumping. Thirty
minutes of cardio training are recommended, but even five to 10 minutes will elevate
your energy and speed your metabolism.

2.

Take the kids for a walk or just go by yourself. If their pace is too slow, add some
lunges, jumping jacks, or running in place every few minutes to make yourself work
harder.
3.
Pull young children in a wagon through the neighborhood. Or give them a ride in a
jogging stroller.
4.

Let little children ride bicycles or tricycles while you jog behind.

5.

Get into some vigorous sweeping, mopping, or vacuuming. These types of

housekeeping chores can burn a significant number of calories.

6.

We've all heard the benefits of taking the stairs instead of the elevator. Everything
you've heard is true.

7.

Likewise, getting off the bus or subway a stop or two before your destination on a
regular basis adds up to a lot of heart-healthy walking.

8.

Do yoga or Pilates while you, or the kids, unwind in front of a movie. While watching
TV, do push-ups or sit-ups during commercials. Even one per commercial during a twohour movie can give you some good exercise.

9.

In a sedentary job, take your breaks outdoors and have a brisk, short walk. You'll also
improve your concentration and mood.

10.

Dance or do aerobics at home. No one is watching, anyway. If you like, include the
little ones and turn it into a game.

11.

Practice stretching or light yoga moves while talking on the phone, listening to the
news, or while dinner is cooking.

12.

Find the high-energy items on your to-do list and tackle these when you need physical
activity. Think about washing the car, digging the garden, mowing the lawn, or
reorganizing a closet.

13.

Get up 15 to 30 minutes earlier than the rest of the family and use this time for a run,
a walk, or some stretching and yoga.

Reference:
eMedicine, Exercise Prescription, http://emedicine.medscape.com/article/88648-overview

Medically Reviewed by a Doctor on 12/1/2014

DIABETES
A new study published in The Journal of Biological Chemistry claims to have identified a
potential driver of type 2 diabetes: vitamin A deficiency. The researchers, from the Weill
Cornell Medical College in New York, NY, say their findings may lead to new treatments for
the condition.

Lack of vitamin A - found in many fruits, vegetables, meats and dairy products - may be
involved in development of type 2 diabetes, according to researchers.
Type 2 diabetes is the most common form of diabetes in the US, accounting for 90-95% of
all diagnosed cases.
The condition is characterized by insulin resistance, in which insulin-producing beta cells in
the pancreas are unable to function effectively.
According to senior author Dr. Lorraine Gudas - chairman of the Department of
Pharmacology at Weill Cornell - and colleagues, vitamin A boosts beta cell activity, meaning
lack of the vitamin may play a role in the development of type 2 diabetes.
There are two types of vitamin A. Preformed vitamin A, referred to as retinol, is present in
meat, poultry, fish and dairy products, while pro-vitamin A, or beta-carotene, is found in
many fruits and vegetables. Vitamin A aids cell growth and contributes to a healthy immune
system and vision.
Past studies have shown that, during fetal development, vitamin A is key for beta cell
production. But Dr. Gudas and colleagues say it was unclear as to whether vitamin A played
such a role in adulthood.
Removal of dietary vitamin A led to beta cell loss in adult mice
To find out, the team analyzed the beta cell development among two groups of adult mice;
one group of mice had been genetically modified to be unable to store dietary vitamin A,
while the other group was able to store the vitamin from foods as normal.
The researchers found that the mice unable to store vitamin A experienced beta cell death,
meaning these mice were unable to produce insulin.

What is more, when the researchers removed vitamin A from the diets of healthy mice,
they found this led to significant beta cell loss, resulting in reduced insulin production
and increased blood glucose levels - key factors involved in development of type 2
diabetes. When the researchers restored vitamin A to the rodents' diets, beta cell
production rose, insulin production increased and blood glucose levels returned to
normal.
The researchers say their findings indicate that vitamin A deficiency may be involved in the
development of type 2 diabetes. Dr. Gudas says:
"How the removal of vitamin A causes the death of the beta cells that make insulin in the
pancreas is an important question we want to answer.
These beta cells in the pancreas are exquisitely sensitive to the dietary removal of vitamin A.
No one has found that before. Our study sets the platform to take these studies further into
preclinical and clinical settings."
The team says their findings also suggest a synthetic form of vitamin A may have the
potential to reverse type 2 diabetes - something they plan to address in future research.
In November 2014, Medical News Today reported on a study suggesting verapamil - a
common drug used to treat high blood pressure, irregular heartbeat and migraine headaches
- has the potential to reverse diabetes.
Written by Honor Whiteman
Copyright: Medical News Today
Not to be reproduced without permission.
z
Bulimia Nervosa
Signs, Symptoms, Treatment, and Help

We've all been there: turning to food when feeling lonely, bored, or stressed. But with
bulimia, overeating is more like a compulsion. And instead of eating sensibly to make up for
it, you punish yourself by purging, fasting, or exercising to get rid of the calories. This
vicious cycle of binging and purging takes a toll on your body and emotional well-being. But
the cycle can be broken. Treatment can help you develop a healthier relationship with food
and overcome feelings of anxiety, guilt, and shame.
What is bulimia?
Bulimia nervosa is an eating disorder characterized by frequent episodes of binge eating,
followed by frantic efforts to avoid gaining weight. It affects women and men of all ages.

When youre struggling with bulimia, life is a constant battle between the desire to lose
weight or stay thin and the overwhelming compulsion to binge eat.
You dont want to bingeyou know youll feel guilty and ashamed afterwardsbut time and
again you give in. During an average binge, you may consume from 3,000 to 5,000 calories
in one short hour.
After it ends, panic sets in and you turn to drastic measures to undo the binge, such as
taking ex-lax, inducing vomiting, or going for a ten-mile run. And all the while, you feel
increasingly out of control.
Its important to note that bulimia doesnt necessarily involve purgingphysically
eliminating the food from your body by throwing up or using laxatives, enemas, or diuretics.
If you make up for your binges by fasting, exercising to excess, or going on crash diets, this
also qualifies as bulimia.
Am I Bulimic?
Ask yourself the following questions. The more yes answers, the more likely you are
suffering from bulimia or another eating disorder.

Are you obsessed with your body and your weight?

Does food and dieting dominate your life?

Are you afraid that when you start eating, you wont be able to stop?

Do you ever eat until you feel sick?

Do you feel guilty, ashamed, or depressed after you eat?

Do you vomit or take laxatives to control your weight?

Signs and symptoms of bulimia

If youve been living with bulimia for a while, youve probably done it all to conceal your
binging and purging habits. Its only human to feel ashamed about having a hard time
controlling yourself with food, so you most likely binge alone. If you eat a box of doughnuts,
then youll replace them so your friends or family wont notice. When buying food for a
binge, you might shop at four separate markets so the checker wont guess. But despite your
secret life, those closest to you probably have a sense that something is not right.
Binge eating signs and symptoms

Lack of control over eating Inability to stop eating. Eating until the point of
physical discomfort and pain.

Secrecy surrounding eating Going to the kitchen after everyone else has gone to
bed. Going out alone on unexpected food runs. Wanting to eat in privacy.

Eating unusually large amounts of food with no obvious change in weight.

Disappearance of food, numerous empty wrappers or food containers in the garbage,

or hidden stashes of junk food.

Alternating between overeating and fasting Rarely eats normal meals. Its all-ornothing when it comes to food.

Purging signs and symptoms

Going to the bathroom after meals Frequently disappears after meals or takes a
trip to the bathroom to throw up. May run the water to disguise sounds of vomiting.

Using laxatives, diuretics, or enemas after eating. May also take diet pills to curb
appetite or use the sauna to sweat out water weight.

Smell of vomit The bathroom or the person may smell like vomit. They may try to
cover up the smell with mouthwash, perfume, air freshener, gum, or mints.

Excessive exercising Works out strenuously, especially after eating. Typical

activities include high-intensity calorie burners such as running or aerobics.

Physical signs and symptoms of bulimia

Calluses or scars on the knuckles or hands from sticking fingers down the throat to
induce vomiting.

Puffy chipmunk cheeks caused by repeated vomiting.

Discolored teeth from exposure to stomach acid when throwing up. May look yellow,
ragged, or clear.

Not underweight Men and women with bulimia are usually normal weight or
slightly overweight. Being underweight while purging might indicate a purging type
of anorexia.

Frequent fluctuations in weight Weight may fluctuate by 10 pounds or more due

to alternating episodes of bingeing and purging.

Amys Story
Once again, Amy is on a liquid diet. Im going to stick with it, she tells herself. I wont
give in to the cravings this time. But as the day goes on, Amys willpower weakens. All she
can think about is food. Finally, she decides to give in to the urge to binge. She cant control
herself any longer. She grabs a pint of ice cream out of the freezer, inhaling it within a matter

of minutes. Then its on to anything else she can find in the kitchen. After 45 minutes of
bingeing, Amy is so stuffed that her stomach feels like its going to burst. Shes disgusted
with herself and terrified by the thousands of calories shes consumed. She runs to the
bathroom to throw up. Afterwards, she steps on the scale to make sure she hasnt gained any
weight. She vows to start her diet again tomorrow. Tomorrow, it will be different.
Effects of bulimia
When you are living with bulimia, you are putting your bodyand even your lifeat risk.
The most dangerous side effect of bulimia is dehydration due to purging. Vomiting, laxatives,
and diuretics can cause electrolyte imbalances in the body, most commonly in the form of
low potassium levels. Low potassium levels trigger a wide range of symptoms ranging from
lethargy and cloudy thinking to irregular heartbeat and death. Chronically low levels of
potassium can also result in kidney failure.
Other common medical complications and adverse effects of bulimia include:
Weight gain
Abdominal pain, bloating
Swelling of the hands and
feet
Chronic
sore
hoarseness

throat,

Broken blood vessels in the

eyes
Swollen cheeks and salivary
glands

Weakness and dizziness

Tooth decay and mouth sores
Acid reflux or ulcers
Ruptured stomach or esophagus
Loss of menstrual periods
Chronic constipation from laxative abuse

The dangers of ipecac syrup

If you use ipecac syrup, a medicine used to induce vomiting, after a binge, take caution.
Regular use of ipecac syrup can be deadly. Ipecac builds up in the body over time. Eventually
it can lead to heart damage and sudden cardiac arrest, as it did in the case of singer Karen
Carpenter.

Source: National Women's Health Information Center