Staying Healthy Archive

In the journals

Scientists continue to explore the health benefits versus risks of aspirin therapy. One new analysis suggests that taking aspirin may protect against several types of digestive tract cancers. The results were published online April 1, 2020, by Annals of Oncology.

Researchers examined 113 observational studies of cancer in the general population. They found that individuals who took aspirin regularly — at least one or two tablets a week — had significantly lower rates of cancers of the bowel, stomach, gallbladder, esophagus, pancreas, and liver, compared with people who did not take aspirin.

Lifestyle improvements, such as quitting smoking and exercising more, can reduce your risk of a stroke.

A stroke may seem like a sudden, uncontrollable event — a lightning strike out of the blue. But in reality, stroke risk often builds over time, and many strokes are preventable. A study published in the May 2020 issue of Stroke found not only that lifestyle changes can help you head off a potential stroke, but also that you can still reduce your risk even if you don't make these changes until later in life.

"What is novel about our study is that we found that even in middle-aged women, changing lifestyle has a large effect on preventing stroke," says Dr. Goodarz Danaei, senior author of the study and the Bernard Lown Associate Professor of Cardiovascular Health at the Harvard T.H. Chan School of Public Health. "Even in the sixth decade of life, lifestyle changes can still prevent up to a quarter of all strokes." The average age in women for a first stroke is 75.

You might be eager to leap into your exercise routine and get on with the day — but don't just dive in. Starting a workout with "cold" muscles can lead to injury. It's important to start each workout with a warm-up and end with a cool-down — and that goes for true beginners, seasoned pros, and everyone in between.

Warm-up

Warming up pumps nutrient-rich, oxygenated blood to your muscles as it speeds up your heart rate and breathing. A good warm-up should last five to 10 minutes and work all major muscle groups. For best results, start slowly, then pick up the pace. Many warm-up routines focus on cardio and range-of-motion exercises, such as jumping jacks and lunges. If you prefer, you can do a simpler warm-up by walking in place while gently swinging your arms, or even dancing to a few songs. 

How does exercise reduce stress? Surprising answers to this question and more.

How does exercise reduce stress, and can exercise really be relaxing?

Rest and relaxation. It's such a common expression that it has become a cliche. And although rest really can be relaxing, the pat phrase causes many men to overlook the fact that exercise can also be relaxing. It's true for most forms of physical activity as well as for specific relaxation exercises.

News briefs

The use of electronic apps (applications) downloaded to a smartphone or laptop has been revolutionizing the way we do many tasks, including staying healthy and socially connected. And a review of studies published online Jan. 30, 2020, by BMJ Open suggests that certain apps may also help you do a good job of staying on your medication schedule. Researchers combed through nine randomized controlled trials that included about 1,000 mostly middle-aged and older adults with chronic health conditions such as cardiovascular disease, depression, or Parkinson's disease. People who used apps to support them in taking medications were twice as likely to report that they stuck to a medication regimen compared with people who didn't use apps. The study doesn't prove that apps are going to make people take their pills; the information in the study came from self-reported adherence, not objective measures like pill count or blood levels of drugs. But since these were randomized trials, the results probably are valid. And apps can help in many ways: you can use medication apps not only to set reminders to take medications and log when you've had them, but also to look up potential drug interactions, renew prescriptions, identify pills, and even find cheaper drug prices.

Image: Pornpak Khunatorn/Getty Images

News briefs

Here's another reason to stay off the road if you've been drinking any amount of alcohol: a study published online March 3, 2020, by the American Journal of Preventive Medicine found that a significant amount of motor vehicle deaths involve people who've consumed alcohol but whose blood alcohol levels do not exceed legal limits. In most states, it's legal to drive with a blood alcohol level above zero but below .08%. When researchers evaluated all vehicle-related deaths that occurred in the United States from 2000 to 2015 (612,000 deaths), they noted that nearly 37% of the deaths (more than 223,000) occurred in crashes involving one or more drivers who'd been drinking. Of those deaths, 15% (almost 34,000) were from crashes involving drivers whose blood alcohol level was detectable but within legal limits. And 55% of the people who died in those crashes were passengers, pedestrians, cyclists, and drivers who hadn't been drinking. Bottom line: driving with a low blood alcohol level may be legal, but it's not really safe.

Image: © Ohoho/Getty Images

Research we're watching

If you tried smoking at a young age, your chances of being an adult smoker go up, says a study published in April 2020 in the Journal of the American Heart Association.

The study authors looked at data from more than 6,500 children and adolescents between the ages of six and 19 who were then followed into their 40s. Study authors found that the earlier people tried smoking, the more likely they were to have a daily habit as they aged. For example, of the people who first tried smoking between the ages of 6 and 12, 50% were daily smokers by the time they reached their 20s, compared with 8% of people who started smoking at 18 or 19.

Stretching becomes crucial as you age. Here is a quick routine that addresses the major tight spots.

Stretching is much like flossing. You know it's good for your health, but for whatever reason, you may not always make time for it.

"Most people know they need to stretch more, but find it burdensome or are not sure what to do," says Urvashi Chogle, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Network.

In the journals

Don't be discouraged if you're not a quick walker. A new study suggests that total daily steps — and not how many steps you take per minute — are related to a lower risk of death. The results were published in the March 24/31, 2020, issue of JAMA.

Researchers examined data from 4,840 people, average age 57, who were involved in the National Health and Nutrition Examination Survey. The participants wore an accelerometer — a device that measures movement, including the number of steps taken per minute — for about 14 hours a day for an average of 5.7 days. The people were then followed for 10 years.