FOR PAIN RELIEF - HOT OR COLD?

This is one of the most common questions that people ask me. Here are some guidelines:

Use COLD for inflammation or a new injury to "cool down" the pain by numbing nerves and shrinking blood vessels. You can use cold packs, ice in a plastic bag, or even a bag of frozen vegetables, wrapped in a towel to prevent frostbite.

Use HEAT for chronic pain and stiffness without swelling to increase blood flow and promote flexibility. Moist heat (warm shower, hot water bottle, washcloth soaked in warm water) may be somewhat more effective than dry heat (electric or microwave heating pad, chemical heat wrap). NEVER go to sleep while using an electric heating pad and check your skin frequently when using heat to prevent burns.

Both heat and cold can be applied for 15-20 minutes, 3 times a day. Sometimes it works best to alternate them. The treatment that gives the greatest relief is best for you. Seek medical attention if an injury causes numbness, loss of ability to move muscles, or pain, swelling, and/or discoloration that persists or gets worse after 3 days.
Sources: National Association of Sports Medicine, Cleveland Clinic, Arthritis and Health Resource Center


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RETIREMENT - SOONER OR LATER ?

Here are some useful thoughts on retirement from Stephen Utkus, director of the Vanguard Center for Retirement Research:

"Working longer has triple benefit: You'll need fewer years of retirement income, you can save more, and you get extra time for potential investment earnings.

You can't be certain when you'll exit the workforce. Nearly half of retirees say they retired sooner than planned . . . Many people expect to retire around age 65, but the median retirement age is actually 62 . . . Some retirements are involuntary . . . You may have health problems that force you to stop working.

. . . Be realistic about the need to save . . . As human beings we tend to focus on today and put off making behavioral changes to the future. It's much easier to say that we'll work longer 10 or 20 years down the road than to save more today. It's like saying, 'I'll start exercising or lose weight - tomorrow.' "

HOW TO PREVENT SORE MUSCLES

Have you recently ramped up your exercise program? Did you know that the end of your workout is most critical for preventing muscles aches? Don't forget the:

1. Cooldown - Gradually slowing the pace for the last 5-10 minutes of your cardio routine allows muscles the chance to recover from breakdown, stress, and lactic acid build up which result in soreness.

2. Stretching - It decreases aching by increasing blood flow and oxygen to the muscles while getting rid of lactic acid. It works best after exercising as it is easier and safer to stretch warm muscles. Stretch through a muscle's full range of motion until you feel resistance but not pain, hold for 10-30 seconds, then slowly release.

And of course, therapeutic massage can help if pain does occur by speeding up the process of increasing blood flow and lactic acid removal.
Sources: Women's Health, University of California



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