Tag Healthy Lifestyle

December 10, 2016 by Victoria Santalesa

The Daily Challenges Of Night Owls

If one is really interested in the daily challenges of “night owls,” perhaps they should ask Gene Simmons. After all, it is he who is responsible for writing the iconic lyrics to Kiss’ 1970’s hit single, “Rock n Roll All Night,” the song responsible for turning the conservative world on its head. If it weren’t rebellious enough to wear six-inch platforms and model lewd facial expressions, Kiss added insult to injury by daring to challenge to concept of a 9-5 time schedule. As if by just staying up late, you too would gain rock star status and cause your parents to lose as much sleep as you. But, as with everything else that’s fun to do, staying up late does come with downsides.

It Starts with Chronotypes
Chronotype is the term researchers use to describe differences in when we prefer to be active. As a whole, we tend toward “morningness” in our early years, move toward “eveningness” in adolescence and then shift back toward “morningness” in later years. A study published in Pediatrics, polled 7th to 12th graders about alertness, sleepiness, planning and task completion. The study found that having the evening chronotype and greater daytime tiredness had a large impact on the child’s behavioral and emotional well being. It also found that the eveningness chronotype was more often associated with risk- taking behaviors, such as drug and alcohol use, and was also associated with health risks, like diabetes and mood disorders.

Can We Change This?
Even though we may have variations in the way our bodily clocks are set, the settings are not inalterable. Studies show that the body’s clock can be affected by its reaction to light and that light therapy and limiting and scheduling exposure to light can be very effective.

How?

Morning Sun
First thing in the morning is the best time to grab you some bright sunlight. Natural light early in the day can reset your circadian rhythm and get you in sync with the movements of the sun.

No Blue Light After Dinner
It may seem to be beyond possible to eliminate all artificial light from your nightly habitat, but studies show that even very brief exposure to blue light in the evening can lead to up to 30 minutes of sleep delay. Exposure to artificial light delays the body’s natural release of melatonin and also limits the supply to the body throughout the night, making us more susceptible to interrupted sleep. What can you do to prevent this without eliminating all activity after 6 pm? Sunglasses with orange lenses effectively filter our blue light, and look really cool as well. Could that be Bono’s secret?

No Electronic Devices After Dinner
A 2014 National Sleep Poll showed that electronic devices account for 50% of sleep disorders. Can’t resist the urge to check for that late night booty call? Use glasses designed to filter blue light or consider downloading apps which are designed to shield against blue light from iPads, computers, and smart phones.

Natural and Bright Light During the Day
If you don’t have the good fortune of working in a brightly lit space, try taking a walk during your lunch break to make sure your body maintains a healthy rhythm and gets some Vitamin D exposure. You can also purchase a blue light device for your office or place of employment.

Although Gene Simmons doesn’t seem to have lost any sleep over the issue, (pun intended) you may want to work on regulating your bodily clock. Let us know if you have made any attempts to do so and what works for you (or doesn’t.) We love to hear from all you insomniacs and otherwise.

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December 8, 2016 by Victoria Santalesa

Are You Ready To Go Sugar Free?

At a time when sugar added to processed food is blamed for a large part of the obesity epidemic in America today, it is hard to imagine any publication seriously advising us to consume more of it. In fact, the health conscious among us are probably more concerned with avoiding it. Going sugar-free is a big step, but if you would like to explore the possibility, here are some tips that may help create a sugar-free diet plan.

No Sweetened Drinks
Did you know a 12 oz soft drink can contains about 10 teaspoons of sugar? Cutting soda from your diet can significantly reduce your sugar level. In addition, it’s probably a good idea to stay away from candy, even if it is sugar free. These options often contain toxic sweeteners, the exceptions being those sweetened with stevia.

No Packaged Food
Even packaged organic products can contain relatively large amounts of sugar. You’ll probably do best by tossing these foods in the bin and not buying any more of them to resist temptation. Instead, make snacks at home, like hot cereal, eggs, toast, or homemade muffins. Fruits and veggies are also healthy options. It may be extra work, but think of how much money you will save to buy those really fabulous Christmas gifts!

Be Careful When Eating Out
Even if you choose a salad, beware, sugar abounds in salad dressings.When at a restaurant, grilled meats and roasted vegetables are probably your best bets for keeping sugar levels down.

Eat lots of Veggies and Protein
In the book, “The Mood Cure,” author Julie Ross recommends not only cutting out refined foods, but also adding good ones. She advises that you aim for 20-30 grams of protein at every meal and four to five cups of vegetables daily. Eating regular healthy meals will make you less likely to reach for that extra cookie or donut.

The two Teaspoons of Sugar Rule
If you’re finding it difficult to go completely cold turkey, you may want to start by using unrefined sweeteners like raw honey, pure maple syrup of coconut sugar. These contain vitamins and minerals and are less harmful to the body. They are also less addictive than regular sugar and have a much less significant effect on blood sugar levels. Dr. Nancy Appleton, author of “Suicide by Sugar,” found that you can allow yourself two teaspoons of sugar two to three times a day and still remain healthy. So if you’re really craving that extra sweetness, try adding a little honey to your tea or yogurt.

Do you think you’re ready for a sugar free diet plan? Let us know how you did with it! We would love to hear from all of you brave souls!

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December 6, 2016 by Victoria Santalesa

You Should Eat More Bananas

It has been said that you should never make eye contact with another person while eating a banana. That really says a lot about bananas. Despite its physical disadvantage, not to mention a very short shelf life, bananas still rise. Perhaps it is because they have a thick skin? (ha) Joke about them as we may, bananas continue to be one of the most beloved and most importantly traded food in the world. So what is it about the yellow fruit that makes it so widely cherished? Is it the wonderful taste? The low maintenance? The ability to go so well with ice cream? Perhaps all of the above and perhaps some of the following health benefits of bananas:

Potassium
Bananas are loaded with potassium. That means they can counteract the negative effects of sodium on blood pressure and maintain heart function, lowering the risk of stroke and heart attack. In fact, even the US Food and Drug Administration has to concede that banana’s ability to regulate blood pressure is far more powerful that of any drug that produce. According to research conducted by the American Heart Association, bananas can cut the risk of stroll by 20%.

Increased Energy
If you are an avid tennis watcher, you may just find your favorite player munching on a banana between sets. That’s because the banana’s natural sugar and soluble fiber provide for a slow stable energy release. Bananas have a glycemic index of about 52, which gives them enough of a kick to the system without spiking blood sugar. They also contain about 24 g of carbs which increases with the banana’s ripeness.

Skin Conditions
Did you know banana skin can be effective in treating psoriasis and acne? Just rub a freshly peeled inside of the peel over the affected area and allow your skin to absorb the residue. The fatty acids in bananas can relieve a large variety of skin conditions.
You can also use a banana peel treatment to heal warts. Just rub a piece of banana peel over the wart and tape it firmly in place. Leave it on overnight every night for a week or until the wart disappears.

Improved Mood
If you have reservations about turkey this holiday season, you can get your tryptophan kick from bananas. The human body converts tryptophan into serotonin, which helps reduce stress,raise levels of happiness, and help regulate sleep patterns.

Vitamin B6
Just one banana contains a full fifth of the daily does of B6. That’s good news because B6 creates hemoglobin for healthy blood. It also plays a role in maintaining healthy blood sugar levels,synthesizing amino acids and producing antibodies to help boost your immune system.

If you believe in the health benefits of bananas, we would love to get your input. We can never hear enough about banana appeel (appeal-get it?) We love to hear from you as always!

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December 1, 2016 by Victoria Santalesa

Dealing with Morning Sickness

If you are experiencing, or have experienced, morning sickness, you will be no stranger to the ever present plastic bag in the purse, just in case. While morning sickness makes for funny stories, it is safe to say that the comedy element is hardly worth the discomfort and self effacement. If you are dealing with morning sickness, there may be a few ways of dealing with morning sickness more gracefully.

What Morning Sickness Means
While the exact causes are unclear, morning sickness is most popularly thought to be the result of the body’s reaction to human chorionic gonadotropin (hcg) otherwise known as the pregnancy hormone and is highest during the first trimester.

Although few sufferers would find it hard to label morning sickness as desirable, it may well be a good sign. Studies show that women with lower rates of morning sickness are more likely to miscarry. Dr. Jennifer Niebyl, head of obstetrics and gynecology at the University of Iowa College of Medicine ,says that women with higher levels of hcg are at a lower risk for miscarriage.

Preventing Queasiness
It is well known that a sure way to fight cookie tossing is to lay off the cookies, or more literally, keeping and empty stomach. To prevent full blown nausea, it is best to eat small meals frequently rather than the usual three squares. You may want to munch some crackers as an alternative to a traditional breakfast, and if you find that taking prenatal vitamins on an empty stomach worsens your condition, try taking them at night.

Making the right food choices is equally as important. Anne Dubner, a registered dietician and nutrition consultant advises bland starches which are easily metabolized, like rice or pasta, for those dealing with morning sickness. She also suggests high protein foods, which takes longer to digest and remain in your system longer, Crackers with peanut butter and cheese may be the ideal snack for quelling queasiness, while spicy, greasy food and gassy veggies like cabbage might be less so. Says Elizabeth Ward, a registered Boston dietician, ” Don’t worry about not getting enough nutrition during the first trimester if you don’t have much of an appetite, either, because the nutritional needs of the fetus are still minimal.

Drinking fluids is also important because dehydration can be a serious consequence of morning sickness. Pregnant women are advised to drink a minimum of eight 8-oz glasses of liquid per day. If water doesn’t sit well, Dr. Miriam Erick, registered dietician at Brigham and Women’s Hospital, recommends punch -packing carbonated drinks, such as Jamaican ginger beer and Schweppes. She also suggests red raspberry, spearmint, lemon, peach and chamomile herbal teas and says watermelon is a great “solid liquid” and may be effective as well.

Supplements
Ginger is another well known weapon again morning sickness. One study showed taking 250 mg ginger capsules 4 times a day was effective, but steeping ginger root in a cup of boiling water may be equally as helpful.

A study by Dr. Niebyl found that taking 25 mgs of vitamin B-6 thrice daily was helpful to a majority of women in helping to overcome moderate to sever morning sickness. Since the standard OTC B-6 vitamin contains a 50 mg dose, the doctor advises breaking it in half. Many women also swear by acupressure bands.

So what’s your go to for dealing with morning sickness? Eating right? Taking supplements? Or just keeping your Uggs handy? Please share your embarrassing morning sickness stories! We love to hear every cringe-worthy moment.

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November 20, 2016 by Victoria Santalesa

Count Carbs To Manage Your Glucose Levels

Celia Rivenbank, author of “Stop Dressing Your Six-Year-Old Like A Skank: And Other Words Of Delicate Southern Wisdom, cites the derivation of the word carbohydrates as, “from the Latin, carbo, which means “yummy” and hydrates which means “cinnamon bun.” and allows that they “are not something I can eliminate or even drastically cut back on.” While many of us may echo this sentiment, food science dictates that the term carbohydrates represents any food that is rich in the complex carbohydrate starch, or simple carbohydrates like sugar. Put the two definitions together and you get bad news for someone who is trying to lower his or her glucose level.

When it comes to controlling blood glucose levels, counting carbohydrates works the best of any system, including counting calories and avoiding sugar. This is because carbohydrates are what are responsible for rising glucose levels right after meals. If you take insulin, counting carbs allows you to match the doses of insulin to the foods you eat, providing for greater dietary flexibility and countering post meal lows and highs. A study done by the Texas School of Allied Health sciences found that people who ate regulated amounts of carbohydrates lowered their blood glucose level by 55 ml/dl.

Carb Counting 101

Read Labels
Luckily, the FDA requires manufacturers to list nutritional information and ingredients on food labels, including carbohydrates. Total carbohydrate represents everything in the food that is carbohydrate including starch, fiber, sugar, and sugar alcohol. Look at the number next to the g (grams). The percentage that follows is not relevant to carb counting. For a most accurate reading, subtract the fiber grams from the carb count because fiber does not raise blood glucose and subtract half the grams of sugar alcohol because sugar alcohols affect glucose levels half as much as other carbs. Also, remember to adjust for servings.

Check Listings
If you are buying foods such as fresh fruit and vegetables that do not carry a label, printed and electronic nutrient listings are available in booklet form, as downloads and on the internet. They can also be downloaded to a personal digital assistant, so you can have access to nutritional information in grocery stores and restaurants.

Estimate Portions
Portion conversion is a method involving estimating the serving of food by comparing it to a common object. For example, you know that a cup of cooked pasta has about 40 grams off carbs. You estimate that the portion on your plate in 1 1/2 cup by comparing it to a 12 oz. soft drink can.

Here are some handy measuring devices: The fist of an average adult is equal to one cup, a child’s fist is equal to a half cup, a deck of cards is equal to 1/3 cup, and a 12 ounce soda can is equal to 1 1/2 cups. Of course, it this tool works best when you have the objects in front of you, but with practice, you will find that you can eyeball it down fairly accurately.

If you are monitoring your glucose level, we hope this has been helpful. Let us know how you do it! Good luck and good health! We love to hear from you, as always!

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November 19, 2016 by Victoria Santalesa

Reduce Your Risk Of Illness By Eating Cruciferous Vegetables

If you are a fan of “The Big Bang Theory,” you may have seen the episode called “The Cruciferous Vegetable Amplification.” In this episode, Sheldon calculates his life expectancy only to find that he will not live long enough to witness the point at which man will be able to transfer his consciousness into machinery, or put simply, turn into robots. In an effort to prolong his life so he can witness the realization of this phenomena, Sheldon decides to adapt to healthier lifestyle habits, including the transformation of Thursday Pizza Night into Thursday Cruciferous Vegetable Night, beginning with Brussels Sprouts. If you have seen this episode, you will know that things don’t go well for Sheldon. Cruciferous Vegetable Night is made a thing of the past and everyone ends up at the Cheesecake Factory meeting Steve Wozniak.

Ok, so cruciferous veggies were not the way to go for Sheldon, but that is not to say that they are not without their benefits. Cruciferous vegetables are part of a healthy diet and are proven to be effective in cancer prevention because of their anti-inflammatory, antioxidant and detoxification properties.

Cruciferous Veggies
The cross-shaped four petal flowers on these veggies are what give them their name (crucifer-cross.) While broccoli is probably the most common of the crucifers, others include the heads: Brussels sprouts, cabbage, rapini (green), turnips and cauliflower (white) and the headless: dark leafy greens like kale. Cruciferous vegetables contain carotenoids and dietary fiber which have been found to lower the risk of several cancers.

Glucosinolates
These compounds, found in cruciferous vegetables have been shown to decrease inflammation, a known cancer risk factor. They can also block the enzymes that stimulate carcinogens and activate enzymes that inhibit them. According to some studies, glucosinolates can also slow cancer growth by beginning a process called apoptosis, or self-destruction of cancer cells.

Carotenoids
Carotenoids act as antioxidants in cruciferous vegetables. Beta-carotene, specifically helps to control the abnormal growth of cells, keeping you healthy and glowing.

Vitamin C
Vitamin C also acts as an antioxidant, supports the immune system and has great skin benefits as well.

Kampferol, Quercetic and Anthocyanins
With their antioxidant and inflammatory effects, kampferol, quercetin and anthocyanins have all been shown to be crucial in the slowing of cancer development and boosting overall health.

Folate
Folate aids in the maintenance of healthy DNA and inhibits genes known to promote certain cancers.

Detoxification and Digestive Support
Exposure to toxins is a risk factor for many diseases, including cancer. Support of detoxification activity by cruciferous vegetables may be higher any other foods. The high fiber content found in these vegetables can also help protect the stomach lining by preventing the growth of bacteria and supporting the digestive system.

Cardiovascular Health
Decreased risk of strokes and heart attacks may be linked to the anti- inflammatory compounds in cruciferous vegetables. The folate and B-complex vitamins found in cruciferous veggies can lower the risk cardiovascular disease and may also prevent or reverse damage to blood vessels caused by blood sugar problems.

Ok, so maybe it was too much too soon for Sheldon. After all, replacing pizza with Brussels sprouts can be a pretty daunting task for anyone. But maybe you could try and work them into your diet 2 to 3 times a week, and let us know how that goes for you. We want to hear all about it!

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November 17, 2016 by Victoria Santalesa

Ease Into Exercise With Chair Yoga

Dr. James Levine, director of the Mayo Clinic Arizona State University Obesity Solutions has been credited with coining the expression, “Sitting is the new smoking,” adding that, “Sitting is more dangerous than smoking, kills more people that HIV, and is more treacherous than parachuting. We are sitting ourselves to death.” Pretty scary stuff! While this may sound a bit dramatic to some, Levine’s words do seem to hold some water. Researchers have found, and are still finding evidence proving that sitting can increase the risk of heart disease, cancer, and type 2 diabetes. However, there is a healthy activity that you can engage in without leaving your chair. Welcome to the world of chair yoga.

Benefits of Chair Yoga

Greater Strength and Flexibility
If mobility is an issue, chair yoga can increase body strength and help withstand falls while sustaining fewer injuries. This means you can better continue daily activities and hobbies. Also greater flexibility will mean greater ease when it comes to tying shoes and bending to pick things up.

Improved Bodily Control
Proprioception is the ability to know where your body is in relation to space and accurately coordinating movement. By improving bodily control, chair yoga can help people with disabilities such as MS which interfere with this skill.

Improved Mental Clarity and Reduction of Stress
Chair yoga can relieve the impact of pain and chronic illness and can help replace stress caused by feelings of helplessness and isolation with feelings of relaxation and tranquility.

Chair Yoga Poses

Chair Cat Cow Stretch
Sit on the chair with your spine long and feet flat on the floor. Put hands on the top of your thighs or knees. Inhale, arching your spine and rolling your shoulders back and down, bringing your shoulder blades into your back, You are now in cow position. Exhale, rounding your spine and dropping you chin to your chest, allowing the shoulder and head to come forward. You are now in cat position. Continue to move from cow to cat positions for five breaths.

Chair Raised Hands Pose
Inhale, raising your arms upward. Let your shoulder blades slide down your back as you reach toward the ceiling with your finger tips. Push your sit bones into the seat of your chair and lift from there.

Chair Forward Bend
Exhale, coming into a forward bend over your legs. Rest your hands on the floor, letting your head hang heavily, Inhale, raising your arms back up over your head. Continue to switch between the raised arm position and forward fold, moving with each breath.

Chair Extended Side Angle
Bend forward and bring your left hand’s fingertips to the floor outside your left foot. Opening your chest, inhale and twist to the right, bringing your right arm and lifting your face upward. Hold for several breaths and exhale bringing the right arm down.

Chair Eagle
You can achieve the eagle pose by crossing your right thigh over your left. If you are able, try to wrap your right foot around your left calf. Cross you left arm over your right at the elbow. Bend your elbows and bring your palms together. Lift your elbows while dropping your shoulders. Hold for three to five breaths and repeat on other side.

If you tried chair yoga and liked it, we would love to hear all about it! Please send us your comments and suggestions. We love to hear from you.

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November 13, 2016 by Victoria Santalesa

You Should Be Thinking About Your Liver

If you ever Google the words, “Dear Liver,” you will find a lot of sad sacks apologizing for the havoc they have visited or are about to visit on their liver this or this past weekend. Poor livers! What have our livers done to deserve such shameful treatment? The liver is one of the hardest working organs in your body, processing everything you eat and drink and dutifully repackaging it for use or eliminating it. Why, we shouldn’t be taking these precious organs for granted, but rather we should be doing everything in our powers to protect them and treat them with the respect that they have surely earned! So how can you keep your liver healthy?

Eat Well
According to Timothy T. Nostrant, MD, one of the most important things you can do for your liver is to eat healthy. “Because the liver stores most of out nutrients… anything bad you consume will be associated with potential for damage.” The best diet for your liver consists of protein from plant based sources, and natural foods that are low in fat. Some of the most liver friendly foods include beans, lentil and legumes. Try not to eat too much meat and load up on fruits, veggies and whole grains instead. Aim for mono saturated and polyunsaturated fats as opposed to trans fats. Good sources of healthy fats include fatty fish, avocados, nuts, and pumpkin seeds. Limit your fat intake to 20% of your diet.

Exercise
Nostrant says, ” Obesity is linked to fatty liver disease,” which can cause scarring or cirrhosis of the liver, as well as liver cancer and liver failure. Exercise is an important part of keeping your weight under control. Nostrant advises those with weight problems to set a goal to lose 20% of their weight. Your liver will thank you.

Limit Alcohol
Don’t give yourself a reason to apologize tomorrow. Even former drinkers are susceptible to liver damage showing up years after eliminating alcohol. G. Anton Decker, MD, advises cutting down to one drink a day for women and two for men. Also, beware of the over the counter pain reliever acetaminophen which can cause damage if taken in large quantities over a small amount of time. Avoid using IV drugs, having multiple sexual partners, abusing IV drugs and getting a tattoo or body piercing with unsterilized needles which have all been associated with hepatitis C.

Warning Signs
If your liver is not working correctly, fatigue is the most common symptom. Other signs include vomiting, loss of appetite, jaundice, nausea and decreased appetite.

Treatment Options
The most common liver diseases are fatty liver, viral hepatitis and genetic disease. If managed properly, however, they can be handled with a minimum of negative outcomes. Viral hepatitis is especially responsive to treatment and some people may be able to eliminate it entirely from their bodies.

If you are hurting your liver, you know who you are! Send in your confessions and New Year’s resolutions! We love to hear from you.

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November 10, 2016 by Victoria Santalesa

Meditate For Clear Skin

If you put on the T.V. these days, it is hard not to see Ellen Degeneres. If you miss her daytime talk show, you can always catch her doing Oil Of Olay commercials, showing off her age-defying skin, or in her Amex commercial, meditating over a pair of socks that she was charged for twice. From these two examples, it becomes clear that Ellen DeGeneres is known for two things, good skin and meditation. Did you ever think these two things might be related?

Meditation, Stress and Your Skin
You’ve heard it a million times, stress is not doing you, or your skin any favors, but how do you avoid stress? While that may be impossible, there are ways to lessen it. Meditation anyone?

Dr. Jeannette Graf, MD and assistant clinical professor of dermatology at the Mount Sinai Medical Center says, “Meditation is great for everything. There’s nothing like it. For starters, it settles you so you’re in a state of deep relaxation and you’re breathing. Meditation helps every single cell in the body, and it helps your skin.” Graf explains that deep breathing adds oxygen to skin which is, “the key to help boost the actions of the cells to act normally and with great health.” She goes on to sing the praises of meditation, mentioning its positive effects on blood pressure, body, and mind.

Meditation Lessens Negativity
The popularity of meditation has grown exponentially in the past 30 years. Research from the University of Sheffield found that relaxation sessions, meditation and cognitive behavior therapy can benefit people suffering from eczema. psoriasis, acne, and vitiglio. In one such study, individuals suffering from psoriasis were asked to listen to meditation tapes while receiving UV light treatments. They were found to have healed four times faster than non-meditators. It was determined that this was caused by meditation’s ability to reduce the stress that initially caused psoriasis and helped to trigger the body’s ability to repair itself. Meditation can reduce wrinkles and slow the aging process, brightening you skin’s complexion. It will also help you feel younger by relieving tension related ulcers, headaches, muscle aches, and joint problems.

How Do You Start?
Good skin? You’re in! Meditating can be done anywhere at anytime. Just focus your mind and center your breathing. Try to clear your mind and concentrate on each breath as you inhale and exhale, excluding other thoughts. You don’t even need a quiet room, candle, or a lot of time. Graf enthuses, ‘First of all, a yoga class is a moving meditation, so find a yoga class nearby and pop in. Yoga is amazing for your skin. If you’d rather practice privately, you can buy guided meditation on iTunes and listen anywhere.

Are you a good skin guru? If you are, we want to know your secrets. Tell us what meditation has done for your skin. We love to hear from you.

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November 8, 2016 by Victoria Santalesa

Stay Safe At The Gym

If you are like most children, you have grown up being taught that sharing is a beautiful thing. We share our toys, we share our food, we share our houses. However, as time has gone on and science has gotten more advanced, we have learned that with sharing comes a not so pretty consequence. It turns out that when we share our things, we share our germs as well. Sure, Suzy was nice enough to give Jimmy her extra Twinkie, but she gave it to him with her bare hands. Did Suzy wash her hands after she went to the bathroom?

As we grow up, we are still expected to share, only our toys have gotten a little more adult. Our jungle gyms have been replaced by gym equipment, but, unfortunately, the threat of germs is just as real. According to a December 2014 study found in the International Journal of Environmental Research and Public Health, 25 different types of bacteria were found on handrails, toilet handles and equipment at four gyms in Memphis. The most common category of bacteria found were Staphylococcus or staph, a species known to be a cause of skin infection.

Why are Gyms a Breeding Ground for Skin infection?
Although it is easy to see how a virus may spread from one treadmill to another, it may be more difficult to imagine how skin infections are transferred. Fungi, bacteria and viruses that lead to skin infections thrive in warm, moist areas. Therefore, the sweat left on towels and exercise equipment provides the ideal tropical location for bacteria. The germs are also quite comfortable in a nice warm shower, sauna, or swimming pool deck. Not only that, but because staph infections are resistant to a variety of antibiotics, they can live on mats exercise machines and locker room benches for days.

Amber Marie Vasquez, MD and spokesperson for the CDC says, ” Skin infections…are most commonly reported in athletes engaged in sports that involve skin to skin contact, such as football or wrestling, but transmission can also occur…before and after participation-in locker rooms, for example. Open wounds, poor hygiene, and the sharing of towels and equipment all increase your risk.”

Sizing Up a Gym for Cleanliness
If you are checking out a new gym, it may be a good idea to check with the management about the cleaning routine. Make sure that the locker rooms and gyms are cleaned at least once a day with disinfectants and detergents registered by the EPA. Make sure disinfectant sprays and wipes are easily accessible and that equipment is well maintained with no damaged surfaces that make equipment more difficult to clean. “Also, bathrooms and locker rooms should be stocked with liquid soap or alcohol based hand sanitizer,” says Vasquez.

Lowering Your Risk

Protect Your Skin. Make sure cuts and scrapes are kept clean and covered with a bandage. Keep a towel or item of clothing between exercise equipment and your skin and always wear flip flops or jellies in the shower.
BYO Exercise Mat. Since yoga and gym mats may not be cleaned between classes, it is safest to bring your own.
Partake in Good Hygiene. Always wash your hands before and after using equipment and playing sports. Although a wash in good old soap and water is your best bet, the CDC advises utilizing a sanitizer that has an alcohol content of at least 60% if soap is not available. Disinfect fitness equipment with sprays and wipes before and after use and shower after you exercise, or use a swimming pool or hot tub.
Wash Your Stuff. Vasquez says, “Evidence shows that the numbers of skin bacteria build up each time we wear a piece of clothes without washing it.” Sweaty clothes, used towels and swimsuits should be stashed in a plastic bag separate from the rest of your stuff and washed after each use. Since heat kills bacteria, wash and dry items at the warmest temperature level possible.
Be Stingy. It all comes back to no sharing, especially when it comes to items that touch you, like razors.

So the next time you forget your towel and no one is eager to lend you one, don’t take it personally! Let us know about your experiences sharing (or not sharing) at the gym. We love to hear from you!

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