Do Men and Women Need Separate Multivitamins?

“Good to know!”

— Dr. Dale

Do Men and Women Need Separate Multivitamins?

http://well.blogs.nytimes.com/2016/12/09/do-men-and-women-need-separate-multivitamins/?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=stream&module=stream_unit&version=latest&contentPlacement=6&pgtype=sectionfront&_r=0 

Q:

Do men and women need separate multivitamins?

The popular multivitamin brand we usually buy (we're in the 50+ category) now comes in "his" and "hers" (specific versions for men and for women) as well as the gender-neutral version. Do we really need his and hers vitamins or is this just a marketing ploy to get us to spend more money by buying two different bottles of their product?

A:

If you’re going to take a multivitamin, it makes sense to get one tailored to your age and gender, though many experts question whether you need to take a multivitamin at all. 

“There is a rationale for having sex-specific vitamins,” said Jeffrey B. Blumberg, a professor of nutrition science and policy at Tufts University, who serves on the advisory boards for several supplement companies. “The recommended dietary allowances,” which are the average daily amount that most people need, “are in fact broken down into male and female, as well as age groups.” Formulas for men over 50, for example, typically have no iron, since iron levels can build up over time and in older people, especially men, lead to organ damage. Formulas for seniors may also have more vitamin B12, which older people may have trouble absorbing from foods, and vitamin D. 

Dr. Blumberg recommends that most people take a multivitamin as insurance that they are getting a full range of the nutrients we need, but others disagree. “They are unnecessary unless you have a medical diagnosis for which they’re required,” said Dr. Pieter A. Cohen, an assistant professor at Harvard Medical School. “If no one needs it, how could there be one that’s better for a woman or a man?” A 2014 review by the United States Preventive Services Task Force found that there was not enough evidence to recommend for or against multivitamins for the prevention of heart disease or cancer. 

There is wide agreement that some people should take a daily multivitamin, including pregnant women and nursing mothers, people on a heavily restricted diet, and those with a known nutrient deficiency. Another point of agreement: supplements cannot replace diet. It’s best to get as many of your nutrients from foods as possible. “We should think of this as a safety net, definitely not a replacement for a healthy diet,” said Dr. Walter C. Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, in an email.

As to the pricing issue: If you do decide to take a multivitamin, whether you end up paying more for his or her varieties will depend on how the manufacturer prices them compared to general formulas. But either way, you’ll each be taking the same total number of vitamin pills. 

Quick Tips: Staying Active in Cold Weather

“Here are a couple of great tips to get you through this winter.”

— Dr. Dale

Quick Tips: Staying Active in Cold Weather

https://www.blueshieldca.com/bsca/health-wellness/health-library/article.sp?articleId=HWAD1201&fromCategoryId=-1&_requestid=2537&WT.mc_id=nlc-mem-healthupdate-2099&mkt_tok=eyJpIjoiWm1WaU4yVm1PVGs0TXpjeCIsInQiOiJuK3NTQU9aZ0R5eUdvYm4wZGllb1c3VVloSzJcL2tuSEt3ZVd1Und2ZVVcL2RkQUF5bGZOdnBibkFtMEJCV2pzdjlYYjZOUXAyK2llVUxxaHdpeDZGZlVzaHoyaGJMMnZtTlUrYjNZQkdNTjBjPSJ9

There are plenty of ways to be active in fall and winter, even if the weather turns cold. You can stay in shape and have fun while you're at it. Here are some ideas: 

Indoors

• Go for walks at the mall with a friend. Local schools and churches may have indoor gyms where you can walk. You may want to buy a pedometer from a sporting goods store. You can use it to count your steps. This will help motivate you to walk more.

• Get some hand weights or stretch bands to use at home for resistance exercise. You can get fit while you watch your favorite TV show or listen to music. Try doing a little more each week. Use cans of food if you don't want to buy weights. 

• Buy or rent an exercise DVD, or borrow one at the library. If you have an MP3 player, you can download audio routines from the Internet. This can be a fun way to stay in shape at home. 

• Take the stairs and fit in walk breaks whenever you can. This will give you extra activity, even on a busy day.

• Do active housework like sweeping, mopping, vacuuming, doing laundry, or washing the windows. You can stay active while you keep your home looking good. 

• Join a gym or health club. You can use machines like treadmills, stair-climbers, or exercise bikes. Try a fitness class or a new indoor activity, like dancing or water aerobics. Many cities have community centers that offer affordable fitness classes. 

• Get involved in sports leagues in your community or at work. Many cities offer indoor sports like basketball, volleyball, indoor soccer, or swimming. 

Outdoors

• Rake leaves or do other yard work.

• Bundle up, and take the dog for a walk. This can help you make walks part of your daily routine. 

• Shovel snow. This can be great winter exercise. But if you have heart problems or other health concerns, be sure to ask your doctor if shoveling snow is okay. Overdoing it can put dangerous strain on your body. 

• Try a new winter activity like skating, cross-country skiing, or snowshoeing. When you do outdoor activities in less populated areas, be sure to plan ahead. Let people know where you will be, and take the right gear for the conditions.

Dress for cold weather

If you plan to be active outdoors, wear clothes that fit well and keep you warm and dry. For protection, it's best to wear:

• A warm hat. If it's very cold, you also may want to wear covering for your face, such as a scarf.

• Layers of clothing to keep you warm. Wear waterproof outer layers to keep you dry. 

• Clothing made of wool or polypropylene. These will keep you from losing body heat even if the fabric gets wet. Don't wear cotton.

• Wool socks and waterproof shoes. Socks and shoes should fit closely but not too tight.

• Mittens rather than gloves. This way, your fingers are together so you can roll them into a fist for warmth.

Be safe

Check with your doctor before you start a new activity if: 

• You have heart problems or other health issues.

• You have not been active in a long time.

Be sure to stop and call your doctor if you have chest pain or feel dizzy during any physical activity. If you have breathing problems like asthma or COPD, ask your doctor before being active in cold weather.

To stay safe, try to do your walking and other activities when it's light out. Use your lunch break, or do family activities when the kids get out of school. If it's dark out, walk with a partner. 

Be careful not to slip on wet or icy ground. You can buy "grippers" for your shoes to help keep you from slipping. Avoid outdoor activity in extreme cold, and take the windchill into account.

What's Causing That Cough? 4 Questions to Ask

“Determine what might be causing your cough.”

— Dr. Dale

What's Causing That Cough? 4 Questions to Ask

http://www.doctorondemand.com/blog/4-cough-questions

Got a cough that’s waking you up at night? Annoying coworkers during the day? We can relate. Coughing is our body’s natural response to irritation in your throat and lungs—but when it affects you, it doesn’t feel natural at all.

Not all coughs are created equal—most will go away on their own, while others can be a sign you need a doctor fast. Coughs often occur with other symptoms like sore throat, runny nose, fever, or pain from an ear infection. To find out what’s causing your cough, your doctor may ask you the following questions:

1. Is it dry or wet?

A dry, hacking cough typically means that something is irritating your airways, such as smoke or something in the air that you’ve breathed in. A wet cough, also known as a productive cough, is one that brings up phlegm or mucous. It is often associated with an upper-respiratory-tract infection, like the common cold. If the mucous doesn’t clear, you could be at risk for a secondary bacterial infection. Bacteria thrive in conditions of heavy mucous.

2. What does it sound like?

Certain coughs make distinct sounds that you should listen out for. A harsh, dry cough that sounds like a barking seal could be croup. Severe fits of fast coughing that creates a “whoop” sound—gasping for air, or even vomiting, could be whooping cough. If you hear these sounds, please talk to a doctor right away.

3. See any strange colors?

When your cough brings up mucus, that’s your body’s way of ridding it from your lungs. The color of mucous is not as important as a change in color, type,or smell. If something seems odd to you, it’s a good idea to see a doctor. 

4. Are you having heartburn?

Believe it or not, acid reflux is a common cause of cough. It’s often worse when you’re lying down because you don’t have gravity helping to keep acids and mucus down. Elevating your head with an additional pillow can help. Acid reflux can also be hard to detect, meaning that all you’ll notice is a constant cough, which may act up after meals. 

Making Sense of a Common Symptom

The cough is a symptom of over 90 medical conditions. Although some coughs don’t respond to medication, check with a doctor to be sure you’re following the right treatment for the type of cough you have.