Brazilian leader Lula released from hospital after suffering vertigo
Brazil's President Luiz Inácio Lula da Silva was diagnosed with labyrinthitis Monday after suffering from vertigo, hospital officials said.
The 79-year-old leftist leader has already returned to the country's presidential residence, where he is resting.
The Sirio-Libanes Hospital said in a statement that Lula underwent imaging and blood tests, and its results came within normal limits. Labyrinthitis is an inflammation of the labyrinth in the inner ear, which is responsible for hearing and balance.
The health scare adds to Lula's recent medical worries, which are also part of his allies' concerns ahead of his likely bid for reelection next year.
The most serious is a fall he had in the bathroom of the presidential residence in Brasília on Oct. 19.
Almost two months later, he was transferred to São Paulo for surgery after suffering headaches caused by new a bleeding in his head.
He was discharged Dec. 15.
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Don't Have Time For A Big Workout? Try 'Exercise Snacking'
After a long day at work, the last thing you may want to do is a hard workout. Even thinking about it can be exhausting, especially when you're trying to balance that with dinner, spending time with family and friends and other things on your to-do list. How can you possibly do it all? That's where 'exercise snacking' comes in. Instead of doing one big workout a day, it encourages you to get in some movement throughout the day in shorter bursts. The goal is to move your body in a way that feels good or productive to you. Exercise snacking can be as informal or formal as you'd like. On the informal side, it might look like walking your dog, stretching your legs, doing jumping jacks while watching TV, taking the stairs or using a resistance band while you're at work. 'You are able to do these without it really impacting the time in your day,' said Joslyn Thompson-Rule, a Peloton instructor. Exercise snacking is not only easier to fit into a busy schedule, but it's beneficial for your health, too. According to a 2019 study in Journal of Aging Research, exercise snacking can improve leg muscle function and size. And even climbing the stairs for a few minutes throughout the day can improve cardiovascular health, according to research at McMaster University and UBC Okanagan. Exercise snacking can improve your daily living, too. It 'gives you energy bursts' and 'improves sleep performance,' said Georgy Dillon, a pre- and postnatal personal trainer who uploads exercise snack videos. So, it can help you fight that afternoon slump you may feel after lunch. 'Of course this is great for cardiovascular health, but the big thing for me is the positive impact it has on mental health, too,' Thompson-Rule said. If you feel down, unmotivated or unable to focus, fitting in an exercise snack can change that. According to Dillon, it improves clarity, elevates your mood and just generally benefits your mental well-being. Since it's usually easier to fit this type of exercise in, it can also help you feel more accomplished, like you're able to meet your goals. '[It's] rewarding and gives you a sense of achievement,' Dillon added. For people who have had an exercise addiction, knowing what a 'healthy' workout looks like and stopping when necessary can be difficult. Exercise snacking is purposefully short, which can be less triggering and feel more natural than a trip to the gym. 'For those who have a condition or find working out more difficult, practicing the appropriate small exercise snacks means that they aren't putting themselves under too much pressure too soon,' Dillon said. For people with a chronic illness, such as back pain or a heart issue, exercise isn't always an option — especially for a long stretch of time. Talking to your doctor is best (preferably one who's well-versed in Health at Every Size, a holistic framework that promotes health equity), but according to the Cleveland Clinic, low-impact exercises such as walking or resistance bands for a short period can be the 'snack' to choose. But again, ask your physician first (and listen to your body), as more exercise can make things worse for people with chronic fatigue syndrome, for example. So think about what you want exercise snacks to look like for you. What fits into your day best and is most doable? 'There are no hard and fast rules — again, we are trying to move away from the idea that you have to move for a certain period of time for it to 'count,'' Thompson-Rule said. But if you need some more formal ideas to get you started, one option Dillon suggested is an interval workout. 'Choose four exercises and set an interval timer to do 30 seconds of exercise, 20 seconds of rest and repeat for the exercise snack time, [such as] eight minutes,' she said. Those exercises could be pushups, situps, squats, planks, lunges or whatever you find most enjoyable. (Remember: If you don't enjoy it, you won't want to do it, and creating a habit will be harder. Plus, you deserve to enjoy it. Exercise doesn't have to be something you dread!) Thompson-Rule agreed. 'With that in mind, meeting yourself where you are at with both time and movement means you get to do what works for you,' she said. Ultimately, exercise snacking is a whole new (and maybe even better) way to look at exercise. 'It moves us away from the idea that you have to work out for a certain amount of time for it to be effective,' Thompson-Rule added. 'Working out is so different for everyone.' Don't have a lot of time to work out, but want to squeeze some movement in? 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If you work at a desk, you can get a walking pad to get your steps in while taking meetings instead of sitting," Goodtree told HuffPost. $799 at Amazon Amazon Goodtree recommended glider discs to level up a workout without pricey, bulky equipment. They're compact, easy to tuck away, can be used on carpet or hardwood floors, and make it easy to squeeze in intense, low-impact workouts. They're great for core workouts as well as lunges and much more. This two-pack from Elite Core Sliders is available in four different colors. $11.99+ at Amazon Amazon All of our experts recommended resistance bands, and Hughes pointed to Therabands as a great option for stretching, physical therapy exercises and toning. They're easy to use, tuck away and feature color-coded resistance levels. Their wider band size makes them easier to use for exercises like squats and ab work. $14.99 at Amazon Amazon Hughes considers a basic set of resistance bands such as this one to be a great bare minimum baseline for the fitness averse. This set of five ranges from extra light to extra heavy resistance, so you can work your way up as your strength increases. You can even keep them in your purse so you can pop one on and start doing some squats while out and about. Stranger things have happened! $12.95 at Amazon Amazon Hughes pointed to superbands as another handy resistance band option. These have a heavier resistance than the other bands mentioned, but also come in a variety of different resistances, so you can move at your own pace. "You can easily increase the difficulty with a heavier-tension band (with minimal space and finances being used)," Hughes noted. $18.99+ at Amazon Amazon Goodtree has this variable set from Bowflex that replaces 15 sets of weights! They're adjustable from five to 52 pounds each, so you can use this space-saving, versatile dumbbell for a range of exercises and strength levels. It even has motion-tracking technology that can count your reps and track your form when used in conjunction with a smart device's camera. $214.97 at Amazon Amazon According to Belgrave, "a fitness tracker can help workout-averse people keep track of their daily activity and motivate them to move more. Many fitness trackers come with features like step tracking, heart rate monitoring, and reminders to get up and move throughout the day."You can set goals and reminders and track your progress with this super popular Fitbit fitness tracker. It's surprisingly subtle and chic, and will help motivate you to get some movement in whenever you have a spare moment. $55 at Amazon (originally: $99.99) Amazon Hughes and Goodtree both recommended having a designated exercise mat regardless of what kind of workout you choose. Hughes noted that "it can help create space, a time and place for your workout to occur, providing motivation both physically and pick: This extra-thick, high-density workout mat can be used for everything from yoga and mat pilates to bodyweight exercises, weight lifting and more. It's durable and strong, made with anti-tear foam with excellent slip resistance. $22.56 at Amazon Amazon If mobility issues, fear of injury or stiffness is keeping you from fully embracing a workout, then a yoga block might help add stability and ease your mind. Hughes pointed out that yoga blocks can also be helpful because they can be used to create an incline and for slow eccentric movements. Use them under your chest to make progress with push-ups or tuck them between your knees to create pick: This version from Gaiam has a small footprint and can be used in a wide variety of workouts. It provides stability, support and balance, and is made with latex-free EVA foam with a soft non-slip surface. $14.99 at Amazon Amazon A small set of dumbbells make it easy to get motivated and squeeze in a quick workout. "As you get more into the workout flow, a range of dumbbells is always helpful. An external load can help maximize the difficulty of time spent under tension, improving lean muscle mass development," Hughes simple set of three different weights includes its own stand, so you don't have to worry about storage. $38.20 at Amazon Amazon A foam roller can help you indulge in a bit of post-workout massage and relaxation. Feeling good will help you want to stay consistent."Foam rollers are the best piece of equipment for a self-message. They can be used to release tight muscles, improve mobility, and reduce soreness after a workout," Belgrave pointed can try this lightweight roller from Amazon Basics, made of molded polypropylene to keep its firmness. $16.75 at Amazon Amazon Throw these on your ankles or wrists while doing chores around the house, chasing your kids around or running errands for a bit of increased resistance without having to carve out additional time for a workout. You'll be surprised how much of a difference just one pound each can make. I love them, and Goodtree also finds they're an easy way to add a bit of extra oomph. $64+ at Amazon 9 Habits That Can Drastically Improve Your Heart Health 7 Heart-Healthy Activities That Have Nothing To Do With Traditional Cardio 5 Exercises You Should Do In The Morning, According To Experts
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If You're Struggling With Constipation, These 5 Foods And Drinks May Be To Blame
Constipation is the most common gastrointestinal complaint, affecting millions of Americans of all ages. Prevalent as it may be, it's an unpleasant issue that you'd probably prefer to avoid. And what you eat can either help or hinder things in the poop department. According to Johns Hopkins Medicine, you're typically considered constipated when you're passing 'small amounts of hard, dry stool, usually fewer than three times a week.' But when it comes to poop frequency, the normal range is pretty wide: anywhere from three times a day to three times a week. So consider what's a deviation from your usual pattern. Constipation is about more than just frequency of bowel movements, though. Other symptoms include pain or difficulty pooping, feeling like you haven't fully emptied your bowels, bloating, sluggishness and stomach discomfort. Most people deal with short-term constipation at one point or another. Chronic constipation, however, is an ongoing issue that can negatively affect your quality of life and lead to complications, like hemorrhoids or fecal impaction, if left untreated. When you're constipated, you might also experience bloating, sluggishness and stomach discomfort. You may become constipated due to dehydration, lack of exercise, changes to your routine (such as travel), stress, certain medications and health conditions such as irritable bowel syndrome. But below, we'll focus on some of the ways your diet could be contributing to your constipation woes. The main takeaway: Foods that are high in fat but low in fiber tend to be the worst offenders. No one specific food or drink is likely to cause constipation on its own for most individuals — however, your daily eating habits can worsen an existing issue, according to Medical News Today. We asked experts — including gastro doctors and dietitians — to explain which foods and drinks you might want to consider cutting back on when you're backed up and why. Refined grains 'Refined grains like white bread, white pasta and white rice are known to be binding and can contribute to constipation,' registered dietitian Stefani Sassos, nutrition and fitness director for the Good Housekeeping Institute, told HuffPost. 'This is due to the fact that they are lower in fiber than whole grains.' Baked goods such as pastries, cookies and cakes, as well as crackers and flour tortillas fall under this umbrella, as well. With refined grains, the fiber our bodies need to facilitate digestion is stripped away during the milling process. 'Fiber promotes regularity by helping food move through your digestive system,' gastroenterologist Dr. Supriya Rao previously told HuffPost. 'This is because fiber absorbs water and bulks up stools, making them easier to pass.' Cheese and dairy products Related: Invent The Next Big Soda Flavor — Will It Be Delicious Or The Next Big Disaster? Cheese is low in fiber and high in fat, which can worsen constipation. Dairy products like cheese tend to be high in fat, yet low in fiber, which can make constipation worse, gastroenterologist Dr. Rabia A. De Latour told HuffPost. For those with a lactose intolerance, consuming dairy products typically leads to diarrhea and gas. But according to a 2022 literature review, about 30% of lactose-intolerant individuals experience constipation after eating dairy. Red meat Related: Warning: This Ice Cream Generator Is Highly Addictive — What Delicious Or Disastrous Flavor Will You Create? Red meat, such as beef and pork, these kinds It is also rich in protein, the most satiating macronutrient. This means you might feel full after eating that steak or burger, making you less likely to reach for high-fiber foods like fruits and veggies. Fried foods French fries, fried chicken, mozzarella sticks and other fried fare can make you more backed up. 'Fried, greasy foods are very high in fat and can be hard for the body to digest, contributing to constipation,' Sassos explained. 'Plus, they often are void of fiber.' For other folks, these kinds of foods may lead to more urgent and looser stools — it really depends on the individual and the other components of their diet. Alcohol Booze is another one that causes different GI symptoms for different people. For many individuals, a night of drinking leads to soft stool or diarrhea. In other cases, it can have a constipating effect. If you're backed up, Dr. Kenneth Josovitz — a Virginia gastroenterologist with Gastro Health — recommends avoiding alcohol, 'which can cause dehydration and worsen constipation.' So why does alcohol have this effect? Alcohol suppresses the release of vasopressin, a hormone which helps your body hold onto fluids by telling the kidneys to reabsorb water, rather than excrete it. 'That [suppression] is why people will pee more when they drink,' gastroenterologist Dr. Sunana Sohi previously told HuffPost. 'The alcohol is making them pee out all the water in their body, and so they get dehydrated and then constipated because of it.' How To Alleviate Constipation In addition to cutting back on the aforementioned foods and drinks, try to incorporate more high-fiber foods into your diet to help you stay regular. Women should aim to consume at least 25 grams of fiber a day, De LaTour said. For men, that number is about 38 grams per day. Sassos recommends foods like raspberries, apples and pears with the skin on, lentils, beans, broccoli, leafy greens and nuts. Prunes, known for their laxative properties, can also be a good at-home remedy to try, she said. 'If you're not used to eating prunes and fiber-rich foods, start with one to two prunes per day,' Sassos said. 'You can work your way up to five or six as tolerated. Prune juice can be effective too, especially warm prune juice since warm liquids in general can speed up digestive motility.' When increasing your fiber intake, go about it slowly and be sure to drink enough water, she advised. 'We need adequate hydration to help fiber digest properly in the body,' Sassos said. 'If you don't drink enough water, high-fiber foods may actually constipate you even more.' Incorporating more high-fiber foods like leafy greens can help relieve constipation. To ease constipation, you can also try drinking a cup of tea as 'the hot temperature speeds up the motility and the caffeine stimulates the bowels,' Josovitz suggested. Reducing stress and exercising can help get things moving as well, he added. Sassos also emphasized the importance of physical activity in keeping you regular. 'Even a short 10-to 15-minute walk after a meal can help,' she said. The occasional bout of constipation typically resolves on its own with minor lifestyle adjustments. But in other cases, constipation may warrant a visit to your doctor — especially if it's coupled with significant abdominal pain. 'You should seek medical attention if the constipation is new, severe, lasts more than a few weeks, or comes with bleeding, weight loss or weakness,' Josovitz advised. This post originally appeared on HuffPost. Also in Food: "Over Time, It Starves The Brain": Neurologists Shared The Foods They Would Never, Ever Eat And Why Also in Food: People Are Sharing Their Go-To Food Hacks They're Shocked More Home Cooks Don't Already Know Also in Food: People Are Revealing The Homemade Food Items That Cost Less And Taste Better Than Store-Bought, And I'm Taking Copious Notes
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Vitamin B12 Benefits, Potential Risks and If You're Getting Enough
When it comes to vitamins, most people focus on the most common ones, like vitamin A, C or D. Vitamin B12 is overlooked, though it shouldn't be because it helps produce vital red blood cells and boost energy levels. Unlike other nutrients, our bodies can't make vitamin B12 on their own. A balanced diet including meat, eggs and fish can usually fulfill all of your B12 needs. However, your diet or conditions like Crohn's disease might mean that your body needs a little extra help getting enough B12. This is the ultimate guide on the importance of vitamin B12, what happens if you don't get enough and key information on supplementation. What is vitamin B12? Vitamin B12 contains cobalt, hence its name, cobalamin. It's a water soluble vitamin your body uses to create red blood cells and DNA. It also helps develop your central nervous system. Your central nervous system is like your body's mail delivery system, carrying messages from your nerves to your brain, where your brain responds. Moreover, the vitamin helps your hair, nails and skin remain healthy. You can find B12 in four chemical compounds: methylcobalamin, hydroxocobalamin, adenosylcobalamin and cyanocobalamin. Methylcobalamin and adenosylcobalamin are in meat and dairy products. You might have to take a vitamin B12 supplement to avoid a B12 deficiency if you're a vegan or vegetarian. Cyanocobalamin is the synthetic form of vitamin B12, broken down into methylcobalamin and adenosylcobalamin in supplements. Meanwhile, if you have a vitamin B12 deficiency, you might require a shot or IV drip. This is where hydroxocobalamin comes into play. It is a manufactured version of the vitamin used to treat deficiencies. Vitamin B12 benefits Taking healthy doses of vitamin B12 can benefit your body in the following ways: 1. Supports red blood cell formation Your body needs red blood cells to make DNA. Your body loses 1% of your oldest red blood cells daily. Vitamin B12 with vitamin B9 (folate) helps your body replenish the red blood cells you lost. Without a healthy dose of regular vitamin B12, you can become anemic. 2. Boosts energy levels Some energy drinks use vitamin B12 to give you a pep in your step. However, they only work well if you have a vitamin B-12 deficiency. When this happens, you might experience fatigue, tiredness and become cranky. Proper vitamin B12 levels from food or supplements can give your body the perk to tackle your tasks. 3. Supports nerve health Taking regular doses can help your nervous system. Vitamin B12 has a rep for being a neurotropic vitamin for its ability to heal damaged nerve cells. When you take the vitamin, it contains myelin. Myelin is a sheath surrounding nerve fibers, allowing for better communication between them and the brain. It is why some of the problems with vitamin B12 deficiencies include numb toes or fingers, muscle weakness and problems with coordination. Juan Gaertner/Science4. Improves mood and cognitive function Vitamin B12 helps play a role in the brain, producing chemicals that impact your mood. While studies show low vitamin levels can lead to depression, they can't determine if regulated vitamin levels boost mood or improve cognitive function. Potential risks of vitamin B12 deficiency When your body doesn't receive enough vitamin B12, you could be susceptible to the following medical conditions: 1. Anemia and related symptoms When your body doesn't receive enough vitamin B12, it slows the growth of red blood cells. A cumulative loss of red blood cells can result in vitamin B12 deficiency anemia. With it, you can experience muscle weakness and fatigue. 2. Neurological issues A lack of vitamin B12 in your body could result in neurological issues. Some of the symptoms include: Memory loss Vision problems Ataxia, a condition where you lose physical coordination Damage to the central nervous system, especially in your legs Your body needs vitamin B12 to help support your central nervous system. Without it, your nerves might have trouble sending signals to your brain, particularly in your fingers or toes. Over time, it could lead to nerve damage if left untreated. 3. Long-term health risks Many symptoms of vitamin B12 deficiencies could mimic other illnesses, making it hard to identify. If left untreated it could lead to more serious health issues, which can increase in severity quickly. Some of the top risks include a decline in cognitive function. More specifically, memory loss or trouble reasoning can occur. It could also result in strange sensations like tingling in your arms or feet or a swollen tongue. If you notice these symptoms, consult your doctor on root causes. Who should consider vitamin B12 supplements? Here are a few groups who should consider vitamin B12 supplements: Vegans and vegetarians : You'll find vitamin B12 in fish, poultry and other meats. The only issue is if your diet restricts you from consuming these items, you need another source of vitamin B12. You can find these in fortified foods such as breakfast cereals or dairy products. : You'll find vitamin B12 in fish, poultry and other meats. The only issue is if your diet restricts you from consuming these items, you need another source of vitamin B12. You can find these in fortified foods such as breakfast cereals or dairy products. Older adults : As you age, your stomach acid declines, making it more difficult for your body to absorb vitamin B12 from foods. It is wise to consider a supplement if your levels are low. : As you age, your stomach acid declines, making it more difficult for your body to absorb vitamin B12 from foods. It is wise to consider a supplement if your levels are low. Individuals with certain medical conditions: Some medical conditions, such as celiac disease, pernicious anemia and Crohn's disease, make it difficult for your body to absorb vitamin B12. In each of these instances, your doctor might recommend a shot or IV drip. Best vitamin B12 food sources You can find vitamin B12 in the following sources: Animal-based sources: Meat, chicken, fish, clams, salmon, sardines, tuna, trout and dairy products all contain vitamin B12. Some organ meats, such as kidney and liver, are also high in vitamin B12. Plant-based sources: Vegans and vegetarians who can't source their vitamins from meat can consume seaweed or nutritional yeast. Nutritional yeast is good as a popcorn topping or sprinkle it onto tofu or other plant-based foods. Fortified foods: Manufacturers add vitamins to some foods to make it more nutritious. Fortified breakfast cereals, such as one cup of Malt-O-Meal Raisin Bran, contain more than 60% of your daily allotment of vitamin B12. ScienceB12 injections vs. B12 supplements There are many factors at play when considering injections and dietary supplements. On the supplement front, it's imperative to consider any medical conditions that might impede your body's ability to absorb it. If you have Crohn's disease, you want a shot instead because it absorbs into your bloodstream, making it a more effective absorption method. However, when considering shots, you'll want to consider a few things. One, they'll be more expensive than vitamin B12 supplements. They can also cause side effects, such as skin rashes, headaches, itching, diarrhea and nausea. Meanwhile, vitamin supplements are more cost-effective if you don't have a medical condition where you'll need help with absorption. However, refrain from taking them before speaking with your doctor if you're on folic acid supplements or if you have sensitivities to cobalt. Ultimately, your doctor can help you determine the best course of action. Expect to take a blood test to check your vitamin B12 levels before adding a supplement or shot. Vitamin B12 dosing and absorption tips One of the best ways to maximize absorption is through proper gut health. Before trying vitamin supplements, it's important that you don't experience regular diarrhea, constipation or other issues, which can prevent your body from absorbing the vitamin well. If your doctor is OK with you taking a supplement, follow the instructions on the label. The daily recommended dose of vitamin B12 is 2.4 micrograms. If you eat a well-balanced diet full of chicken, seafood or eggs, you'll receive this amount through your diet. If you need a vitamin B12 supplement, be aware of other nutrients that can lessen its effectiveness. Vitamin C supplements have the opposite effect, lowering the vitamin B12 in your body. Having a medical professional weigh in before taking a supplement or shot helps you cover all your bases and avoid any drug or nutrient interactions. B12 Vitamin FAQ What are the symptoms of a B12 deficiency? The symptoms of a vitamin B12 deficiency vary, though one of the most common is feeling very tired or weak, nausea, loss of appetite and weight loss. Some people may also experience cognitive problems, a yellowish tint to their skin or develop sores on their mouth or tongue. If you're experiencing any of these symptoms, it's important to see your doctor. What are some good sources of vitamin B12? You can make sure you're getting enough vitamin B12 by packing your diet with nutrient-rich foods. The foods that include vitamin B12 include, but are not limited to: Beef Eggs Fortified cereal Fish like tuna, trout or salmon Milk and other dairy products like yogurt and cheese Fortified nondairy milk Clams If you have dietary restrictions, your doctor may recommend that you take vitamin B12 supplements to ensure you're getting enough.
