Health Risks of an Inactive Lifestyle

What is an inactive lifestyle?

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. These all mean the same thing: a lifestyle with a lot of sitting and lying down, with very little or no exercise.

People are spending more time doing sedentary activities. During our leisure time, we are often sitting while using a computer or other device, watching TV, or playing video games. Many of our jobs have become more sedentary, with long days sitting at a desk or while commuting. And the way most of us get around involves sitting - in cars, on buses, and on trains.

When you have an inactive lifestyle:

• You burn fewer calories. This makes you more likely to gain weight
• You may lose muscle strength and endurance, because you are not using your muscles as much
• Your bones may get weaker and lose some mineral content
• Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
• Your immune system may not work as well
• You may have poorer blood circulation
• Your body may have more inflammation
• You may develop a hormonal imbalance

Having an inactive lifestyle can increase your risk of developing chronic (long-term) diseases. This is sometimes referred to as "sitting disease". By not getting regular exercise, you raise your risk of:

• Obesity
• Heart diseases, including coronary artery disease and heart attack
• High blood pressure
• High cholesterol
• Stroke
• Metabolic syndrome
• Type 2 diabetes
• Certain cancers, including colon, breast, and uterine cancers
• Osteoporosis and falls
• Increased feelings of depression and anxiety

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

If you have been inactive, you may need to start slowly. Your health care provider can help you choose the best type or amount of activity for you based on your fitness level and health. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

There are some ways you can be active around your house:

• Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace.
• Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike.
• Work out at home with a workout video (on your TV or on the internet).
• Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.
• Stand up when talking on the phone.
• Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

Most of us sit when we are working, often in front of a computer. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

• Get up from your chair and move around at least once an hour
• Park at the back of the parking lot
• Stand when you are talking on the phone or during a video conference
• Find out whether your company can get you a stand-up or treadmill desk
• Take the stairs instead of the elevator
• Use your break or part of your lunchtime to walk around the building
• Stand up and walk to a colleague's office instead of sending an email
• Have "walking" or standing meetings with co-workers instead of sitting in a conference room

The good news is that it's never too late to change your exercise habits. You can start slowly and find ways to fit more physical activity into your life. Regular exercise has many benefits and may help prevent or control many diseases.

Hepatitis C

What is hepatitis C?

Hepatitis is inflammation of the liver. Inflammation is swelling that happens when tissues of the body are injured or infected. Inflammation can damage organs.

There are different types of hepatitis. One type, hepatitis C, is caused by the hepatitis C virus (HCV). Hepatitis C can range from a mild illness lasting a few weeks to a serious, lifelong illness.

Hepatitis C can be acute or chronic:

• Acute hepatitis C is a short-term infection. The symptoms can last up to 6 months. Sometimes your body is able to fight off the infection and the virus goes away. But for most people, an acute infection leads to chronic infection.
• Chronic hepatitis C is a long-lasting infection. If it is not treated, it can last for a lifetime and cause serious health problems, including liver damage, cirrhosis (scarring of the liver), liver cancer, and even death.

Hepatitis C spreads through contact with the blood of someone who has HCV. This contact may be through:

• Sharing drug needles or other drug materials with someone who has HCV. In the United States, this is the most common way that people get hepatitis C.
• Getting an accidental stick with a needle that was used on someone who has HCV. This can happen in health care settings.
• Being tattooed or pierced with tools or inks that were not sterilized after being used on someone who has HCV.
• Having contact with the blood or open sores of someone who has HCV.
• Sharing personal care items that may have come in contact with another person's blood, such as razors or toothbrushes.
• Being born to a mother with HCV.
• Having unprotected sex with someone who has HCV.

Before 1992, hepatitis C was also commonly spread through blood transfusions and organ transplants. Since then, there has been routine testing of the U.S. blood supply for HCV. It is now very rare for someone to get HCV this way.

You are more likely to get hepatitis C if you:

• Have injected drugs
• Had a blood transfusion or organ transplant before July 1992
• Have hemophilia and received clotting factor before 1987
• Have been on kidney dialysis
• Have been in contact with blood or infected needles at work
• Have had tattoos or body piercings
• Have worked or lived in a prison
• Were born to a mother with hepatitis C
• Have HIV
• Have had more than one sex partner in the last 6 months
• Have had a sexually transmitted infection (STI)
• Are a man who has had sex with men (MSM)

If you are at high risk for hepatitis C, your health care provider will likely recommend that you get tested for it.

Most people with hepatitis C have no symptoms. Some people with acute hepatitis C do have symptoms within 1 to 3 months after they are exposed to the virus. These symptoms may include:

• Dark yellow urine
• Fatigue
• Fever
• Gray- or clay-colored stools
• Joint pain
• Loss of appetite
• Nausea and/or vomiting
• Pain in your abdomen (belly)
• Jaundice (yellowish eyes and skin)

If you have chronic hepatitis C, you probably will not have symptoms until it causes complications. This can happen decades after you were infected. For this reason, hepatitis C screening is important, even if you have no symptoms.

Without treatment, hepatitis C may lead to cirrhosis, liver failure, and liver cancer. Early diagnosis and treatment of hepatitis C can prevent these complications.

Providers diagnose hepatitis C based on your medical history, a physical exam, and blood tests.

If you do have hepatitis C, you may need additional tests to check for liver damage. These tests may include other blood tests, an ultrasound of the liver, and a liver biopsy.

Treatment for hepatitis C is with antiviral medicines. They can cure the disease in most cases.

If you have acute hepatitis C, your provider may wait to see if your infection becomes chronic before starting treatment.

If your hepatitis C causes cirrhosis, you should see a doctor who specializes in liver diseases. Treatments for health problems related to cirrhosis include medicines, surgery, and other medical procedures. If your hepatitis C leads to liver failure or liver cancer, you may need a liver transplant.

There is no vaccine for hepatitis C. But you can help protect yourself from hepatitis C infection by:

• Not sharing drug needles or other drug materials.
• Wearing gloves if you have to touch another person's blood or open sores.
• Making sure your tattoo artist or body piercer uses sterile tools and unopened ink.
• Not sharing personal items such toothbrushes, razors, or nail clippers.
• Using a latex condom during sex. If your or your partner is allergic to latex, you can use polyurethane condoms.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Hormone Therapy for Menopause

What is hormone therapy for menopause?

Menopause is the time in a woman's life when her menstrual periods stop. It is a normal part of aging. During menopause, the body makes much lower amounts of the hormones estrogen and progesterone.

Hormone therapy for menopause involves taking estrogen, with or without progesterone (or a similar hormone called progestin). The goal is to replace some of the hormones the body no longer makes and help relieve menopausal symptoms.

In the years leading up to menopause, and during menopause, hormone levels can rise and fall. These changes can cause symptoms for some women that may be mild and go away on their own. For others, symptoms may be more severe and affect daily life.

Lower hormone levels during menopause can cause symptoms such as:

• Hot flashes
• Night sweats
• Mood changes
• Vaginal dryness
• Pain during sex

Hormone therapy may help relieve these symptoms. It may also help protect against osteoporosis.

Hormone therapy is not right for everyone. You should not use hormone therapy for menopause if you:

• Are pregnant or think that you may be pregnant
• Have unexplained vaginal bleeding
• Have had certain types of cancer
• Have had a stroke or heart attack
• Have had blood clots
• Have liver disease

Talk with your health care provider about your medical history before starting hormone therapy.

There are different types of hormone therapy for menopause. If you had surgery to remove your uterus (hysterectomy) your provider may recommend estrogen only therapy. If you still have your uterus, your provider may recommend estrogen plus progesterone (or progestin) therapy.

Hormone therapy for menopause comes in several forms. Most are pills taken by mouth, but there are also skin patches, gels or sprays, vaginal creams, tablets, or rings.

Your provider can help you choose the type and form that's best for you.

Hormone therapy has some risks. For some women, it may increase the risk of:

• Blood clots
• Heart attack
• Stroke
• Breast cancer
• Gallbladder disease

The level of risk depends on the type of hormone therapy, how long it is used, and your medical history and lifestyle.

You and your provider should talk about the risks and benefits. If you decide to use hormone therapy, it is usually recommended to use the lowest dose that helps and for the shortest time needed. Ask your provider how often you should follow up. Many recommend checking in every three to six months at first, then once a year after treatment is working well.

Food and Drug Administration

Hospice Care

Hospice care is end-of-life care. A team of health care professionals and volunteers provides it. They give medical, psychological, and spiritual support. The goal of the care is to help people who are dying have peace, comfort, and dignity. The caregivers try to control pain and other symptoms so a person can remain as alert and comfortable as possible. Hospice programs also provide services to support a patient's family.

Usually, a hospice patient is expected to live 6 months or less. Hospice care can take place:

• At home
• At a hospice center
• In a hospital
• In a skilled nursing facility

NIH: National Cancer Institute

Lymphatic Diseases

The lymphatic system is a network of tissues and organs. It is made up of:

• Lymph - a fluid that contains white blood cells that defend against germs
• Lymph vessels - vessels that carry lymph throughout your body. They are different from blood vessels.
• Lymph nodes - glands found throughout the lymph vessels. Along with your spleen, these nodes are where white blood cells fight infection.

Your bone marrow and thymus produce the cells in lymph. They are part of the system, too.

The lymphatic system clears away infection and keeps your body fluids in balance. If it's not working properly, fluid builds in your tissues and causes swelling, called lymphedema. Other lymphatic system problems can include infections, blockage, and cancer.