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An Urgent Call to Raise Awareness of Heart Disease in Women – The Health Care Blog

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An Urgent Call to Raise Awareness of Heart Disease in Women – The Health Care Blog

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An Urgent Call to Raise Awareness of Heart Disease in Women – The Health Care Blog

By KELLY CARROLL

There is a dire need to raise awareness about heart disease in women. It is the number one killer of American women, and key data points reveal a lack of cognizance among doctors and women.

An assessment of primary care physicians published in 2019 revealed that only 22% felt extremely well prepared to evaluate cardiovascular disease risks in female patients. A 2019 survey of American women showed that just 44% recognized heart disease as the number one cause of death in women. Ten years earlier, in 2009, the same survey found that 65% of American women recognized heart disease as the leading cause of female death, revealing an alarming decline in awareness. 

Recent evidence suggests that many adults don’t know the important health numbers that can help identify heart disease risk factors, like their blood sugar and cholesterol. A 2024 survey of American adults conducted by The Ohio State University Wexner Medical Center found that only 35% of adults knew their blood pressure and 16% of adults knew their cholesterol levels. In comparison, the study reported that 58% knew their childhood friend’s birthday.

Heart Disease Risk Factors in Women

Women have specific risk factors for heart disease that don’t pertain to men. Nanette Wenger, M.D., a cardiologist and researcher, said in an American Heart Association (AHA) statement, “For most of the last century, heart disease was considered a problem for men, and women were believed to have cardioprotective benefits from female sex hormones such as estrogen. However, emerging evidence shows that there are a substantial number of heart disease risk factors that are specific to women or predominant in women.” Some gender-specific risk factors outlined by the AHA are early onset of menstruation, early menopause, autoimmune disease, anxiety, depression, and pregnancy complications.

Bethany Barone Gibbs, Ph.D., an associate professor at West Virginia University, emphasized in an email that pregnancy is a “critical window” for women’s cardiovascular health. She said, “The cardiovascular and metabolic challenge of pregnancy may unmask risk for conditions like hypertension and diabetes, but it is also possible (though not yet clear) that experiencing an adverse pregnancy outcome may independently contribute to the development of maternal cardiovascular disease.” A history of adverse pregnancy outcomes can be associated with more than two times the risk of cardiovascular disease later in life, she explained. 

Filling in knowledge gaps regarding the connections between pregnancy and long-term cardiovascular health is important to improving outcomes.

One knowledge gap is effective strategies to reduce future cardiovascular disease risk among people who experience adverse pregnancy outcomes. “Though we know these individuals are at much higher risk for poor outcomes, evidence-based approaches that are tailored to the postpartum years (which often includes subsequent pregnancies) are lacking,” Gibbs said. 

Gibbs is working to identify the optimal physical activity, sedentary behavior, and sleep patterns during the postpartum years that may reduce cardiovascular risk. “We are hopeful that we can identify which behaviors are most important for cardiovascular recovery following pregnancy and we can work with these populations to prioritize the most potent interventions to support heart health during the postpartum period,” she said. 

Signs of Heart Disease in Women

Knowing the signs of heart disease in women is an important part of saving lives. Men and women both commonly experience chest pain during a heart attack, but women are more likely than men to have other symptoms unrelated to chest pain. These symptoms include shortness of breath, nausea, vomiting, perspiration, indigestion, atypical fatigue, faintness and pain in the torso, neck, jaw, shoulders and arms.

A February 2020 study reported that women under age 55 display different heart attack symptoms and a wider variety of symptom combinations than men. The study’s lead author, John Brush, Jr., M.D., said in an AHA statement, “As a physician, if you’re looking at a woman, you need to think more expansively. She might not have the prototypical combination of features of chest pain, radiating pain down the arm, shortness of breath and sweating, which are often the examples given in textbooks.” 

It is also common for women to attribute their heart disease symptoms to another ailment, such as the flu, acid reflux or aging. Failure to recognize the symptoms of heart disease can cause women to delay seeking treatment. While chest pain is still the most common symptom of heart disease in both men and women, awareness of other heart disease symptoms can help women get treatment faster.

Heart Disease Prevention

Most heart disease cases are preventable. Wenger said in an AHA statement, “About 80-90% of cardiovascular disease is preventable. Implementing preventative strategies early could have a significant impact on reducing premature cardiovascular disease, stroke and related mortality for women.”

Lifestyle choices like maintaining a healthy diet and prioritizing physical activity can help prevent heart disease. Keeping a healthy weight and steering clear of tobacco products also support cardiovascular health. A person understanding her individual risks of heart disease and factors that may put her at higher risk, such as high blood pressure and diabetes, is also helpful. The AHA has outlined the top 8 factors for cardiovascular health, called Life’s Essential 8. They are: Eat Better, Be More Active, Quit Tobacco, Get Healthy Sleep, Manage Weight, Control Cholesterol, Manage Blood Sugar, and Manage Blood Pressure. 

Efforts to Raise Awareness and Understanding

National efforts are being made to raise awareness of heart disease in women. The AHA hosts the Go Red for Women campaign to fight cardiovascular disease in women. Circulation published the eighth yearly Go Red for Women issue featuring new cardiovascular research in women in 2024. The National Heart, Lung and Blood Institute also hosts a cardiovascular health education program called The Heart Truth. 

While these efforts are underway to improve heart disease outcomes for women, women need more. AHA laid out a constellation of strategies to improve women’s heart health in a May 2022 publication, and several deserve further emphasis here. To make progress, we need more and improved gender-specific cardiovascular disease training for healthcare providers. We need more collaboration between cardiologists, obstetricians-gynecologists, primary care physicians and other healthcare providers to improve the prevention and treatment of cardiovascular disease in women. We need more research on gender-specific cardiovascular disease to fill in knowledge gaps and improve prevention and treatment strategies. 

We also need more awareness. Spreading awareness of the risk factors and symptoms of heart disease in women can help save lives. Campaigns can help spread this message, and men and women sharing this information with other men and women can also help. If we all know the risk factors and symptoms of heart disease in women, all our mothers, sisters, daughters, neighbors and friends will be better off. 

More than 300,000 women in the U.S. died from heart disease in 2021. Let’s make sure that number is much lower in 2031 and beyond. 

Kelly Carroll is a freelance health writer based in Kentucky. More at her site

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Accessible Solar Eclipse Experience: Innovations for the Visually Impaired on April 8th

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Accessible Solar Eclipse Experience: Innovations for the Visually Impaired on April 8th

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3D printed cases for LightSound devices are stacked together at the New England Sci-Tech education center in Natick, Mass., on March 2, 2024. A prototype was first used during the 2017 total solar eclipse in North America, and the handheld device has been at other eclipses in increasing numbers. (Image Source: AP News)

In anticipation of the total solar eclipse on April 8th, a concerted effort is underway to ensure that individuals who are blind or visually impaired can experience this astronomical phenomenon in a meaningful way. Innovative technologies, such as sound and touch devices, have been developed to translate the visual aspects of the eclipse into sensory experiences that can be heard and felt. One such device, the LightSound box, converts the varying light levels during the eclipse into a range of sounds, from the high pitches representing bright sunlight to the low clicks signifying total darkness, enabling people with visual impairments to “hear” the eclipse unfold.

Significantly, there is a collaborative push to distribute these devices on a large scale. A notable initiative led by astronomers Wanda Díaz-Merced, who is blind, and Allyson Bieryla from Harvard, aims to distribute at least 750 LightSound boxes to various institutions across Mexico, the U.S., and Canada. This initiative has mobilized workshops at universities and museums to build these devices, and the organizers have also made DIY instructions available online to broaden access. This large-scale distribution effort underscores a strong commitment to inclusivity, ensuring that the awe-inspiring experience of a solar eclipse is accessible to those who might otherwise be unable to experience it visually. Moreover, tactile technology is being employed to provide a touch-based experience of the eclipse. Devices like the Cadence tablet, which feature dynamic dots that simulate the eclipse’s progression through touch, are being introduced to students at schools for the blind and visually impaired.

Other Accessible Options

The Eclipse Soundscapes app is part of a broader ecosystem of initiatives designed to make solar eclipses accessible to individuals with disabilities, including the tactile “Rumble Maps” for sensory exploration and descriptive audio for those with vision loss. Even though it’s not funded for the upcoming solar eclipse on April 8, 2024, it can still be downloaded and used for free by those who may not have access to other options. Complementing this, the Eclipse Soundscapes Project also offers citizen science opportunities with accessible AudioMoth devices. Additionally, institutions like the Exploratorium and the Museum of Discovery are enhancing accessibility with live musical sonifications and educational resources, and NASA’s livestream offers a digital viewing option complemented by tactile resources like the “Getting a Feel For Eclipses” braille book.

Such efforts are pivotal in creating a more inclusive environment, enabling individuals with visual impairments to participate in and celebrate this rare celestial event alongside their sighted peers. As organizations and communities come together to provide these accommodations, it’s crucial for us to spread awareness and ensure that everyone, irrespective of their physical abilities, has the opportunity to witness and enjoy the splendor of the solar eclipse. This collective endeavor not only enriches the experience for individuals with disabilities but also fosters a more inclusive society that values equal access to the wonders of our universe.

Source: AP News, Perkins School for the Blind

Additional Reading – Interview: Allyson Bieryla and Sóley Hyman of the LightSound Project

ChatGPT, a potential tool for increased accessibility, was used as a research and writing aid for this blog post. Do you think this is an appropriate use of chatGPT? Why or why not? Let me know!

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Should You Try Baby Sleep Training?

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Should You Try Baby Sleep Training?

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For moms with little ones getting enough sleep can be a challenge. Especially when there’s a new baby! The resulting sleep deprivation can become unbearable over time.

That’s the challenge baby sleep training methods aim to address.

What is Baby Sleep Training?

Baby sleep training tries to teach infants healthy sleep habits by encouraging them to sleep independently through the night. It typically involves having consistent routines and using specific techniques to help them learn to fall asleep and stay asleep on their own. The idea is that they shouldn’t necessarily rely on rocking, feeding, or being held in the middle of the night.

There are several methods and approaches to baby sleep training (or coaching). What works best depends on the baby’s age and their needs. The main goal is to ensure new parents and everyone in the house get a good night’s sleep over that first year.

Sleep Training Methods

Baby sleep training methods have come about over the last hundred years or so. Originally they were designed to make life more convenient for caregivers and discouraged holding the baby too much for fear of “spoiling” them.

It’s evolved some over the years to have more of a focus on baby’s needs too. The main goal is to help baby sleep better at night so parents can too. Newborns have different needs than babies six months and older. That said, here are some established baby sleep training methods.

Cry It Out Method

The “cry it out” (CIO) method (aka extinction method) is one many of our parents, grandparents, and great-grandparents may have used. It involves allowing the baby to cry for longer and longer times without intervening. The goal is to teach self-soothing by letting them cry until they fall asleep.

One version is to only allow baby to cry for a few minutes at a time. The extreme version is to shut the nursery door at night and no matter what it doesn’t open until morning. This method is highly controversial as it’s thought to put unnecessary stress on the baby.

This method starts with a bedtime routine and parents putting the baby to bed while drowsy. Once the baby is in bed, parents leave the room and don’t return until the baby falls asleep. If the baby wakes and starts to cry, parents don’t intervene. Instead, they allow the baby to cry for a predetermined time before checking on them.

Over several nights, parents gradually increase the length of time they allow the baby to cry before intervening. The goal is to teach the baby to self-soothe and fall asleep independently without relying on parents.

However, this method doesn’t always take into account that babies cry when they have an unmet need. I wouldn’t recommend the cry it out method to help a baby establish good sleep.

The Ferber Method

The Ferber Method is also known as graduated extinction. It was introduced in the 1985-best-selling book, “Solve Your Child’s Sleep Problems” by pediatrician Richard Ferber. It’s a variation of the cry it out method.

This method involves gradually increasing the time intervals between checking on the baby when they cry during naps or at night. Parents gradually extend the number of minutes they wait before comforting the baby according to a strict time table. Again, the goal is to teach them to self-soothe and fall asleep independently.

The Ferber Method also starts with establishing a consistent bedtime routine. This routine helps signal to the baby that it’s time to sleep and prepares them for nighttime sleep.

Instead of rocking or breastfeeding to help the baby fall asleep, parents put their little one to bed while still awake but getting drowsy. When the baby cries after being put to bed, parents wait for a set amount of time before checking on them. During the check-ins, parents briefly reassure the baby by patting them on the back or speaking soothingly. However, they avoid night feedings and cuddling.

Each night, parents gradually increase the length of time between check-ins. Parents are urged not to give in and immediately pick baby up or feed them. While this may work for some babies, the danger is that they may have a legitimate need that’s not being met. Feeling lonely and needing a cuddle is just as legitimate of a need as having a dirty diaper!

Chair Method

The chair method of sleep training is also known as the chair method of bedtime fading. It’s a gentle approach to helping babies learn to fall asleep independently that gradually reduces a parent’s presence in the room. This method works well for babies who have a hard time falling asleep without parental assistance.

Parents start by establishing a consistent bedtime routine and putting the baby to sleep while still awake but drowsy. Once the baby is in bed, parents sit in a chair next to the crib while the baby falls asleep. This provides the baby with a sense of security and comfort knowing that a parent is nearby.

Over several nights, parents gradually move the chair farther away from the crib while the baby falls asleep. The goal is to gradually reduce a parent’s presence in the room while still providing reassurance and support. Once the chair is positioned at a comfortable distance from the crib, parents can leave the room once the baby is asleep.

If there are night wakings with fussing, parents can briefly comfort the baby without picking them up. They can then return to the chair until the baby falls asleep again. Parents may need to repeat the process over several nights or weeks until the baby learns to fall asleep without parental presence in the room.

Pick-Up/Put-Down Method

The pick-up/put-down method, also known as PU/PD, is a gentle sleep training approach that teaches self-soothing but includes reassurance from a parent. This method is often used for parents who prefer a hands-on approach to sleep training.

Parents pick up the baby when they cry, soothe them until they are calm but drowsy, and then place them back in the crib. The soothing may involve gentle rocking, patting, or soothing sounds like shhhh or singing. The parent repeats the method until the baby falls asleep independently.

Other Tips and Tricks to Enhance Any Method

Establishing a consistent bedtime routine, such as bathing, reading a book, and dimming the lights, can signal to the baby that it’s time to sleep and help them wind down. Swaddling infants who crib sleep can also help them feel like they’re being cuddled.

I’ve recently discovered this weighted sleeper from Dreamland Baby, which is like a weighted blanket for babies. It’s great for babies who like the feeling of being held all the time. Use the code MAMA20 to save 20% site-wide and get free shipping.

You’ve probably heard me talk about the importance of morning sunlight for setting circadian rhythms. Turns out it’s also important for babies. Research shows that babies who get more outside time in the sunlight sleep better at night.

Another tip for supporting infant sleep is to create an environment that promotes better sleep. It may mean adding room-darkening curtains or a white noise machine.

Pairing a good sleep environment with a consistent bedtime routine and sleep schedule can make a significant difference in re-enforcing a good sleep-wake cycle.

When Should You Start Sleep Training?

So, how do parents or caregivers know when to start sleep training babies? A general guideline is to wait on newborn sleep training until they’re at least 6 months old. Baby’s sleep cycles are just starting to develop around 3-4 months. They haven’t fully developed until they’re about 6 months old.

The circadian rhythm which regulates our sleep-wake cycles as an adult takes time to mature. In those first few months of life, a baby’s cues to fall asleep and wake up depend not only on darkness but also on social cues like eating times and a bedtime routine. So, consider waiting until the baby is at least 6 months, maybe even 8 months of age.

Sleep Regression

Many families also notice sleep regression around the 4-month mark. Baby can become really restless and even good sleepers wake up fussy through the night. Some experts believe this is a normal part of childhood development, but some moms aren’t so sure.

There are plenty of anecdotal reports from moms who say they noticed a big difference in their baby’s sleep patterns immediately after the 2,4, and/or 6-month vaccinations. They noticed increased restlessness, fussiness, waking in the night and sometimes prolonged screaming or crying.

One study found that babies were much more likely to be very sleepy in the 24 hours after vaccines. However, they didn’t look at how sleep patterns were affected in the days and weeks to come. What we do know is that vaccines can play a role in a baby’s sleep quality.

What Does the Science Have to Say on Sleep Training?

While there have been a handful of studies done on infant sleep training, the quality is mixed. Overall they show different sleep training methods can help some babies sleep some of the time. Many of these sleep gains disappear by the time babies reach toddlerhood.

It’s also unclear what the long-term consequences are on emotional, psychological, and ultimately physical health. One of the main arguments in favor of cry-it-out sleep training methods is that they train babies to self-soothe and become independent. However, research has shown the opposite may be true.

When caregivers respond to babies’ needs right away they’re more likely to become independent children. Animal studies also give some interesting insight into the parent and baby relationship. According to a 2001 study:

“In studies of rats with high or low nurturing mothers, there is a critical period for turning on genes that control anxiety for the rest of life
If in the first 10 days of life you have a low nurturing rat mother, the gene never gets turned on and the rat is anxious towards new situations for the rest of its life, unless drugs are administered to alleviate the anxiety. These researchers say that there are hundreds of genes affected by nurturance.
Similar mechanisms are found in human brains—caregiver behavior matters for turning genes on and off.”

If there’s prolonged stress early on in life it also harms how the vagus nerve forms. This dysfunction is linked with autoimmune disorders and digestive problems later in life. The Body Keeps the Score is one of my favorite books on the subject!

Is Sleep Training Harmful?

All that being said does this mean that if your baby ever cries they’ll be scarred for life? While it’s important to meet our baby’s needs, we can’t prevent them from ever having stress. It’s all about finding the balance that works best for your baby’s individual needs.

One big downside to strict sleep training methods is they don’t take into account your baby. Extinction methods encourage parents to ignore their gut instincts and instead follow a timetable.

Sometimes baby is crying because they’re hungry, or have reflux, or another underlying medical issue. The more we can connect with our baby’s natural patterns and emotions the easier it is to discern what’s keeping them up at night.

There’s no one-size-fits-all approach when it comes to baby sleep. The main things to consider are committing to a consistent bedtime routine and doing your best to meet the baby’s needs. Parents should consider their baby’s age and temperament, as well as their parenting philosophy and comfort level when considering sleep training techniques.

What I Did

When I had a new baby, I co-slept/bed-shared with my babies when they were very young. Co-sleeping refers to sharing a sleeping space with the infant. But that can either mean in the same bed or within close proximity. Co-sleeping not only enhances emotional connection and reduces stress, it can even help synchronize sleep patterns.

Of course, it’s crucial to practice safe sleep practices to minimize the risk of accidents. Dr. James McKenna is widely considered one of the top experts on safe infant cosleeping. He recommends bedsharing only with breastfed infants and room sharing or using a side sleeper instead with bottle-fed babies.

The reason is that breastfeeding moms and babies intuitively respond to each other and become synchronized. Babies who are bottle-fed don’t develop the same sleeping patterns which can make bedsharing dangerous. Co-sleeping may not be suitable for everyone, so do what works best for your family.

I love the idea of baby-led sleep where parents adapt to the baby’s needs. I read The Sleep Lady’s books when I had my first baby. It taught me how newborns don’t have developed sleep-wake cycles and that parents have to provide that for them for the first six months or so.

That’s why co-sleeping made sense to me in those early months. Sleep training is likely more effective after those initial six months. The main thing is to help mom, baby, and the rest of the family get more restful sleep.

What have you done to train your baby to sleep through the night? What worked best? Share with us below!

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The time to file taxes is almost over. Here’s what to know

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The time to file taxes is almost over. Here’s what to know

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Published on April 4, 2024

How to “reconcile” your tax credit

If you (or anyone in your household) qualified for or used the premium tax credit to lower your Marketplace plan premium at any point in 2023: 

  • You’ll use your Form 1095-A to fill out IRS Form 8962, Premium Tax Credit  (PDF, 110 KB) to reconcile your 2023 premium tax credit when you file your taxes. 
  • Any difference between the amount of premium tax credit you used last year and the premium tax credit you actually qualify for based on your final income will affect your refund or taxes you owe.
  • Report any differences on your taxes and include Form 8962 when you file. 
  • Get step-by-step directions on how to reconcile.

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April Fools! WE DIDN’T SPICE IT UP (YET)!

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April Fools! WE DIDN’T SPICE IT UP (YET)!

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APRIL FOOLS’! While we might not exactly be launching a line of Quest Protein Seasonings just yet, that doesn’t mean you can’t use Quest as a cheat code to hack your favorite foods into something a lot more protein-forward. We’ve been posting tons of tasty recipes for how to do that on this blog. After all, we’ve always been about going big on protein, low on sugar, and huge on flavor. Yep, it’s basically cheating.

So for being such good sports this April Fools’ Day we’re giving you a special treat: Free shipping on orders over $49 at QuestNutrition.com with promo code NOJOKE. Offer valid 4/1-4/3 (48 hours). One offer code per customer. Offer codes cannot be applied retroactively.

BUT FOR REAL NEWS: WE HAVE NEW PRODUCTS COMING OUT!

April Fools! WE DIDN’T SPICE IT UP (YET)!

Also, please admire the beautiful work done by our Creative Team!

 

 

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Running with Arthritis: Tips from Actual Runners (including Rheumatoid)

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Running with Arthritis: Tips from Actual Runners (including Rheumatoid)

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Two women that I’ve known for many years now inspired this post. Both run with Rheumatoid Arthritis and inspire me with how much they do, how they handle flare ups and are committed to feeling the best they can. Running with arthritis is doable, but requires some understanding of they body and some training tweaks.running with rheumatoid arthritisRunning with Arthritis: Tips from Actual Runners (including Rheumatoid)

Arthritis and other rheumatic conditions are a leading cause of work disability among US adults. In fact, over 58 million people in the US have been diagnosed with arthritis.

For most people this means pain and stiffness around the joints.

It may effect many joints or just those in certain areas, which is the most common issue known as osteoarthritis. This tends to be what people worry about when saying running is bad for your knees (again…it’s not).

Physical Therapist, Stuart Wilson of Elevate PT, reminds us that we can indeed help arthritis with movement and not just drugs. So don’t be afraid to learn more about how you use your body all day long, in addition to on the run.

Osteoarthritis in Runners

Osteoarthritis -OA is known for wear and tear. A joint that has been used repetitively to wear down cartilage and start effecting the bone.

Runners have NO HIGHER risk of knee osteoarthritis than non-runners.

BUT we do have mobility and health to keep us from some of the arthritis symptoms that more quickly plague others.

Of course, as with any sport protecting your hip and knee joints is going to require smart training and we’re going to dive in to that today!

All of this is to say having arthritis should not stop you from running.

You may simply need to adjust your training or be more diligent about the right types of recovery.

Is It Ok to Run if You Have Arthritis?

The first thing here is always to check with your Dr. I’ve talked to a lot of runners and doctors with different degrees, the most common answer I’ve received is “you are unlikely to make things worse, so if it’s bringing you joy then let’s find a way to make it the least painful possible.”

This applies whether you have knee arthritis or full body issues. Recreational runners tend to have better overall health and more strength in areas like the quads, glutes and hamstrings, which provides some stabilization and protection to the knee.

What about marathons? Same rule. Really it’s doable for some who find the tips below help and for others, they have found that regular running a few days a week, plus strength is the better option than going out for long runs. Intensity itself isn’t usually a factor, more the movement, so don’t shy away from speed workouts.

How to Run with Arthritis

First, I want to acknowledge that there’s a difference between Arthritis and Rheumatoid Arthritis. The tips here are going to help both, but the additional RA symptoms mean you need to pay even more attention to how your body responds to training.

People with RA experience fatigue day after day irrespective of their activity or how much rest they get. So yes, it’s much more than a few joints that ache!

We can’t fix cartilage damage, but we can find ways to run with less pain and tools that are anti inflammatory.Running and arthritisRunning and arthritisFollow IronWillJill who runs and cross trains with RA.

1. Strength Training for Joint Support

Possibly the most important piece of the training puzzle for runners, but especially when we’re talking about joints or age.

With age EVERYONE loses muscle, which then creates more instability around our joints. Arthritis just forces us to pay attention to this situation faster.

  • Include at least two days of resistance training per week with your running.
  • Don’t be afraid to work up to heavier weights (what you can only do 5-8 reps of). This is what’s required to build muscle, not the 12-15 reps range.
  • Learn how to do the basic movements correct before worrying about anything fancy.
  • Deadlifts, squats, chest press, shoulder press, single arm rows

The more you can work your hips, glutes and abs the more stability you’ll be creating for your whole body which results in less pressure on the joints. This advice applies to runners everywhere who deal with things like runner’s knee, but becomes even more important when dealing with arthritis where you have a higher risk of inflammation.

2. Balance Training for Joint Stability

Right in line with strength training is doing some additional work that will help our tendons remain stiff enough to provide good stability and protection.

This is another area where women have to focus after menopause because the drop in hormones makes it easier than ever for us to injure tendons.

  • Checkout these balance exercises for runners
  • Try just standing on one foot while brushing your teeth
  • Do alternating lunges and step ups, in a slow and controlled movement
  • Add in mobility workouts which will further help to maintain your full range of motion

It’s also possible that a running knee brace could make a difference. I’ve reviewed a number of options, so if you haven’t tried taping or bracing yet, it’s a cheap option that might keep you going a number of years.

Here’s my favorite way to tape a knee for support.

taping a knee for supporttaping a knee for support

3. Varied Running Surfaces

The body takes a tremendous amount of impact with every step we take. Which means that the surfaces we run on can help to lessen this load.

  • Run on the asphalt of the road over the concrete of the sidewalk when it’s safe. It has much more give, which will make your legs feel better.
  • Go run barefoot in the grass or AstroTurf. It’s a great chance to strengthen your feet and ankles.
  • Embrace the treadmill. The platform is designed with give, so it can be much easier on the body than running outside.
  • Find a good NEW track. Oh man the new one’s are literally springy! Don’t worry about doing easy runs there, no one is paying attention to you, they are just focused on getting their own workout done.
  • AVOID running long on sand or snow. Both of these require a tremendous additional amount of strength, stability and small muscle movements.
  • BONUS: Get cushioned running shoes. It’s one of the reasons I do so love the Hoka Bondi.

4. Improved Running Form

A gait analysis is one way to ensure that you’re running in a way that won’t cause additional stress on your joints.

BUT, you can make some quick changes on your own.

The biggest thing that we want to avoid is overstriding. This is when your foot lands in front of your body and therefore sends more pressure up through the leg to the knee.

  • Think about quick, light steps, instead of longer strides
  • Stand in front of a mirror and practice marching in place to see where your foot should land
  • Add in a few short running drills to improve your form
  • Remember that run walk is a tool used by all levels of runners and could be really beneficial for you too

5. Low Impact Cross Training

While this one is true, I’m often not as eager to throw it out for every single runner. Perhaps you have shoulder pain, so telling you to swim means now your shoulders hurt along with knee pain!

Or we recommend jumping on the bike, but you have weak hips so your knees fall inward with every peddle stroke put more pressure on your knee joints than if you’d stuck to a run walk with good form.

  • Pay attention to what feels best for your body
  • Try a variety of different activities
  • Know that strength training is cross training!

6. Focusing on the Wins

We get so caught up in what’s not working that we forget to celebrate the progress we’re making each day. Even if that progress is simply that you moved!

After knee surgery, I didn’t want to spend all my time comparing where I was to where I used to be. So I stopped.

  • Start celebrating every time you go out and enjoy a run.
  • Don’t wait for a big race or the perfect workout.
  • That little mental shift will also help you keep showing up more consistently.

This isn’t about one run, it’s about many.

7. Embrace Rest As Needed

Your mind has to do a lot of work in running to convince your body to keep going. But some days your body is driving the train and you best get on board.

Don’t worry about what other runners are doing. They very likely won’t understand what you mean when you say you’re fatigued or achy…they think it’s normal.

IT’S NOT!! Runners aren’t supposed to feel run down all the time.

So don’t get sucked in to that cycle or think you need to just toughen up.

  • Consider a 10 day training cycle, it allows more time between hard days
  • Implement a cross between hard days and really easy days like yoga
  • Remember that it’s not about the number of miles you run, it’s about enjoying them

Tips for working out with arthritisTips for working out with arthritisGreat reminder from Meg that you need to keep taking care of your body post run. Tight muscles could also pull on the joints.

How to manage arthritis symptoms when running

Often the goal here is to help manage inflammation to reduce pain the best we can.

  • Staying hydrated is really important as it keeps your cartilage fresh and joints lubricated
  • Since sugar can create inflammation, try fueling with something like Muir which is more fat based or utilize things like applesauce packets for all natural sugars.
  • If you feel a sharp pain, stop running. STOP. See if you can walk without pain, if not call an Uber or a friend.
  • Try utilizing something like Joint Health — my husband started using this for arthritis in his hands from breaking them repeatedly mountain biking and it has a lot of data behind it.
  • Apply a topical like CBD cream or Biofreeze to your key areas prior to starting to run.
  • Consider adding turmeric pills to your daily routine (I do this already as a long distance runner). NO NSAIDS prior to running, that can cause liver damage!

People with knee pain don’t always have arthritis, but as noted it’s super common.

And what’s also super common is a PT visit that tells them they need to work on their hip, glute and ab strength. So don’t dilly dally, start doing those things ASAP and of course it’s a good idea talk to a sports medicine doctor to fully understand what’s happening with your body.

I hope this helped give you some tools for running with arthritis!

Other ways to connect with Coach Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishrunning coachrunning coach

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Gift Ideas for Anyone 2021

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Gift Ideas for Anyone 2021

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By now we’ve all heard about the supply chain shortages and shipping delays ahead. So this year, I’m hoping to bypass (some of) them and give gifts for services, activities, and subscriptions that I know my friends and family will love. It’s one way I can aim to shop small and support local businesses when possible. Below I have a list of ideas I’m considering for loved ones and I hope they give you some inspiration as well 🙂

This post contains a few affiliate links!

Artifact uprising gift card
At the recommendation of my best friend Sabrina, I bought Artifact Uprising baby books as a memory and photo albums for each of my kids. I am so glad I did. They’re beautiful and I am so impressed with the quality. They also give you prompts for entries so it’s a really fun project to work through. This is one of my favorite baby gifts for new moms. But of course there’s so much more than baby books—check it out.

Instacart Express subscription
One of the best gifts you can give someone is more time. Instacart offers grocery delivery from a wide range of local stores. I have been using Instacart fairly regularly over the last year and I think it’s a great service for people who don’t love going to the grocery store, or don’t have the time or ability to get there, and/or could use a little more convenience. This link gives you $10 off!

Knife Sharpening (usually a mail-in service) – I recently got my kitchen knives sharpened by a local knife sharpening service and it was so, so worthwhile. My dull knives are like new. Google local knife sharpening or refer to this helpful article about mail-in services nationwide (like KnifeAid).

Car Detailing or Car Wash
Find a local carwash and ask about the deals they offer for multiple washes or packages that include detailing.

Home Cleaning Service (you can gift a one-time cleaning or multiple) – If you’re like me, you became obsessed with GoCleanCo over the past two years. Their cleaning videos are instructional and inspiring and I wish they’d come to my house buuuut…they’re based in Canada. So search your area for a local cleaning service and give the gift of a deep clean to someone you love.

Laser Hair Removal – Laser hair removal is something we can file under, “I’d love it but I can’t afford it/don’t want to pay for it,’ which is why it’d make such a great gift. Groupon is the best place to find deals on laser hair removal packages (typically 6 sessions or treatments), so start there.

Blowout or Hair Cut – There’s always DryBar for blowouts if you have locations nearby, but it could also be great to find out the salon your loved one goes to and get a gift certificate there.

Manicure and/or Pedicure

Massage

For Podcast Lovers, Music Lovers, and Audiobook Lovers:
Subscription to…
– Spotify Premium
– Stitcher Premium
– Wondery Plus (there’s a 40% off deal going on right now)
– Audible (all the audio books!)

Hope you have a lovely holiday season 🙂

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Fair bicycle Drop Best UC Seatpost Offset Gives Most Riders Modern Bike Fit Options

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Fair bicycle Drop Best UC Seatpost Offset Gives Most Riders Modern Bike Fit Options

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The UC in this new Fair bicycle Drop Best UC stands for Universal Compatability. And that means this little gadget will bolt on top of pretty much every 2-bolt seatpost out there, to let riders update the geometry of their old bike or tweak the fit of new bikes. Following up on their original offset seatpost head that worked exclusively with the Reverb dropper post, now they are back with a universal fit solution for almost all mountain bike droppers, plus a bunch of the proprietary seatposts found on a lot of modern road and gravel bikes, too…

Fair Drop Best UC offset seatpost head tweaks bike geometry

Fair Drop Best UC offset 2-bolt seatpost head, 27mm offset head detail
(Photos/Fair)

A lot of the bikes we ride these days really limit how much adjustability you have with seat position. Since mountain bikers have mostly all shifted to zero-offset dropper posts, and so many current road & gravel bikes use proprietary seatpost shapes, you are pretty much at the whim of the bike designers as to where exactly your saddle ends up. Sure you can move your position front or back a centimeter or two. But if that doesn’t always put you in the perfect position for a comfortable fit and good pedaling performance, you are out of luck.

Fair describes in as being “stuck in the middle”.

Fair Drop Best UC offset 2-bolt seatpost head, slam your saddle forwardFair Drop Best UC offset 2-bolt seatpost head, slam your saddle forward

So they created their first Drop Best offset seatpost topper that shifted the saddle rail clamp on a Reverb dropper. And mountain bikers looking to tweak their ride jumped on this little problem solver. So then, Fair went back to the drawing board to figure out how to make the Drop Best more of a universal fit.

Universal Compatability Tech Details

Fair Drop Best UC offset 2-bolt seatpost head, 2° slackker seat angleFair Drop Best UC offset 2-bolt seatpost head, 2° slackker seat angle
27mm back
Fair Drop Best UC offset 2-bolt seatpost head, 2° steeper seat angleFair Drop Best UC offset 2-bolt seatpost head, 2° steeper seat angle
27mm forward

Fair designed the resulting Drop Best UC to let give you an extra 27mm of forward or rearward position adjustment. And between 0mm and -11mm of stack height lets you keep or lower your position a bit. Add that to the safe clamping range of your saddle’s rails, and you gain a whole world of extra adjustability.

They achieved that with a low-profile modular cradle that can work on almost all 2-bolt vertical seatpost heads. Machined from high-strength 7075 aluminum, held together with US-made grade 12.9 bolts.

Fair Drop Best UC offset 2-bolt seatpost head, universal compatible prototype developmentFair Drop Best UC offset 2-bolt seatpost head, universal compatible prototype development

Fair developed the universal head by literally buying all of the most popular posts, and 3D-scanning them to ensure trouble-free fit. There was plenty of variation in clamp length, width & angle. Plus, fit for conventional round rails or oval 7×9 or 7x10mm carbon rails. But different bolt hardware became the real limiting factor – M5 or M6 (5 or 6mm), or custom hardware. And, if you aren’t 100% convinced of the fit, you can even download a 3D file from Fair and 3D-print a dummy to verify that it will give you the offset or angle that you desire.

Fair Drop Best UC offset 2-bolt seatpost head, seatguts detailFair Drop Best UC offset 2-bolt seatpost head, seatguts detail

The Fair solution solved all of that, while “staying within of a couple of grams of the original design, yet still passing tests way above ISO MTB standards”. The whole setup weighs a claimed 139g (up to 174g in the heaviest configuration). But it replaces an average of 75g of stock seatpost head hardware. So, just a net 64g gain to greatly increase your saddle position adjustability

Fair’s ethos is ensuring everything they do is fair to the environment and fair to the workers who make your gear. So, it’s entirely Swiss-made, and everything from the product to its packaging is fully recyclable.

Modernize your MTB geometry or even dial it back

Fair Drop Best UC offset 2-bolt seatpost head, 2° slacker MTB seattube angleFair Drop Best UC offset 2-bolt seatpost head, 2° slacker MTB seattube angle

Dropper posts are amazing, but their setback is fixed. And there’s huge variation in real seattube angle from one mountain bike to the next, new-to-old, XS-XL sizes, and some oddly bent or offset seattube frame designs. And it’s even tough for us who nerd out on the detail, to be 100% sure about what a brand’s “effective” seattube angle means on some bikes these days.

Fair Drop Best UC offset 2-bolt seatpost head, 2° steeper MTB seattube angleFair Drop Best UC offset 2-bolt seatpost head, 2° steeper MTB seattube angle

I mean, personally, I want to know the effective seat angle at my saddle height. But that’s often not something I can easily find out from a new bike’s geometry chart. So what looks like a 74° angle could be off a degree or two when I sit on the bike. If that puts you out of the ideal position you wanted, a Fair Drop Best UC can typically get you back an extra 2°. Either steeper, or now so steep if your new bike feels like it’s pushing you too far forward.

That 2° could also be an awesome upgrade for your old mountain bike with an old school (read: slacker) seat tube angle. Steepen it up a couple of degrees and your weight will shift forward for easier, more upright climbing and improved front tire grip on the steep uphills.

And pretty much every mountain bike with a dropper can be tweaked with the new Fair Drop Best UC.

Tweak your road or gravel fit, too

Fair Drop Best UC offset 2-bolt seatpost head, steeper aero roadFair Drop Best UC offset 2-bolt seatpost head, steeper aero road

Proprietary seatposts can also be great, right? Free aerodynamic gains and super slick integration looks nice on your latest gravel or aero road bike. But you are often locked into the position your stock seatpost determines. Say you want to race your aero road bike at a TT or triathlon, or just want to get more weight over the front of your gravel bike. You likely are pretty limited without hunting down some rare alternate post. But even those will likely only add rearward offset, almost never forward.

Fair Drop Best UC offset 2-bolt seatpost head, slacker road bikeFair Drop Best UC offset 2-bolt seatpost head, slacker road bike

Just like on the mountain bike, the Fair Drop Best UC lets you tweak that road bike seattube angle by about +/-2°. Not everyone needs that extra +/-27mm of fore-aft saddle adjustment. But those who, do are gonna be psyched at how easy it can be for a Drop Best Road setup to cure what ails them.

It won’t fit quite as many road bikes, since many use 1-bolt or other side-bolted designs. But there are still plenty of vertical road 2-bolt seatpost heads out there, oftentimes with a hidden/upside-down front bolt.

Why offset an existing bike?

Fair Drop Best UC offset 2-bolt seatpost head, fix your existing bike's fitFair Drop Best UC offset 2-bolt seatpost head, fix your existing bike's fit

Fair bicycle’s mission is to make your bike better. That doesn’t really matter if the bike is new or old.

Why not get the best fit and ride out of the bike you already have, instead of always having to buy something new to take advantage of the latest trends in bike geometry? Fair say, “The best bike is the one you don’t buy… If you are not racing seriously, we believe you can still have all the fun on a well-set-up older bike… So if our products can help that: mission accomplished.“

Fair Drop Best UC – Pricing, options & availability

Fair Drop Best UC offset 2-bolt seatpost head, new universal compatibility optionsFair Drop Best UC offset 2-bolt seatpost head, new universal compatibility options

The Fair Drop Best UC offset concept does offer almost “universal compatibility”, but it still requires you picking the correct hardware for the type of post you want to adjust. The complete offset clamp with probably the most common M5 bolts is the lowest cost at $134 / 125€. A full setup with M6 bolts or the special F21 tweak for 2021 Fox Transfer/RaceFace posts will run you $158 / 146€. The Fair Drop Best Road setup sells for $152 / 140€. But you can also buy different hardware kits down the road for $20-34/19-32€ if you want to swap from one installation to another. (Note: all prices above are approximate, as original pricing is in Swiss Francs CHF.)

Fair Drop Best UC offset 2-bolt seatpost head, 2021 Fox Transfer on MTBFair Drop Best UC offset 2-bolt seatpost head, 2021 Fox Transfer on MTB

All options are available now direct from Fair, in relatively small numbers. So snap one up quickly if you feel the need to tweak your bike’s geometry before the start of spring riding really kicks into full gear.

FairBicycle.com

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Making Mindful Memories on Maui With Kiawe Outdoor

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Making Mindful Memories on Maui With Kiawe Outdoor

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We talk a lot about mindful eating around here, and for lots of good reasons! But, at least for me, I often think of it as a personal practice. Maybe not solitary, exactly, but it’s something that I do, for myself – not because someone else is influencing it.

But mindful is one of the first words I reached for when describing my incredible outdoor dining experience with Kiawe Outdoor, along with thoughtful, elevated, and, holy cow how did I get this lucky?

wine pouring ocean background

I happened to be on Maui for my husband’s work (which, yes, is a big part of the answer to that last question) when a PR contact reached out about an experiential dinner with Kiawe Outdoor later that week, and she had a couple of spots available for media. Fortunately, it was the one night we were free from work obligations (luck strikes yet again), so we were happy to accept.

So. Happy.

I’m of the belief that the atmosphere and company is just as important as the ingredients used when it comes to a truly elevated dining experience, and that’s part of what makes Kiawe Outdoor’s events so special. You’re not just getting their famous coal fired sourdough bread with Kihei mango butter and sea salt – you’re watching them take that loaf straight off the fire, where it’s been baking in a cast iron Dutch oven. You’re not just sipping what’s quite possibly the best bubbly you’ve ever had – you’re watching the sommelier saber it open (or, if you’re lucky, maybe even trying it yourself!).

Every wine they opened came with a thoughtful story, often about its origins, but always with at least a nod to why it paired so perfectly with each dish. (In one case, the story was nearly 10 minutes long, during which time we all sat, eyes closed, following along as a grape became wine and thinking back to where we were at each point in that wine’s journey.)

Kiawe Outdoor founder Yeshua Goodman grew up running all around Maui, hunting and fishing and sharing what he’d caught with friends over a fire. After he became an advanced sommelier, he decided to merge his love of wine with his appreciation for the island’s abundant produce, all mixed in with the experience of sharing a special meal prepared over an open flame, served in gorgeous outdoor locations using vintage glassware on impeccable tablescapes.

Oh, and not just any open flame will do. Each dish, from the most incredible snapper stew to a mushroom gnocchi that convinced even Jared to become a mushroom lover, is cooked over wood or using the smoke from the kiawe tree, a species invasive to Maui. That’s no accident, and, in fact, Kiawe Outdoor regularly incorporates other invasive species, like Axis Deer and wild boar, into their menu.

While they offer custom events, visitors can take part in this elevated experience at preplanned dinners; Kiawe partners regularly with several properties around Maui, like the Royal Lahaina Resort, where we joined them. (Normally, they host their dinners there in an area called “The Branches,” beneath a 100-year-old, 40-foot-tall rubber tree, but some wild winds caused us to move to a slightly more protected outdoor spot.)

Is it pricy? Yep, you’ll get no argument from me on that. But it’s the kind of experience that can be once-in-a-lifetime – and leave you with no regrets (especially if you’re smart enough to snap pictures of the wine bottles and take a few notes on the food!). Serious foodies and wine lovers can pass by the traditional luau and opt for this elevated dinner without a second thought. Unless you have a truly magical whale encounter, I can pretty well guarantee this will be the highlight of your visit.

Have you had a dining experience that you know you’ll never forget? Tell me all about it! –Kristen



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Grilled Salmon Bruschetta with Avocado

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Grilled Salmon Bruschetta with Avocado

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This post may contain affiliate links. Read my disclosure policy.

Grilled Salmon Bruschetta with Avocado is my go-to summer recipe, it’s so easy, fresh and flavorful, a must try!

Grilled Salmon Bruschetta

Grilled Salmon Bruschetta

Grilling salmon is so easy to make with this foolproof method, you’ll be grilling it outdoors all summer long! Topped with this fresh tomato and avocado “bruschetta”, this dish just screams summer! Adding avocado to this classic tomato salad is pretty genius, if you don’t like salmon this salad would also be just as good over grilled chicken or even toast. More Salmon recipes you will love are these blackened grilled salmon skewers, or this air fryer salmon recipe.

Grilled Salmon Bruschetta with Avocado

I went to Fire Island last week with some of my closest high school friends and their kids. While sitting on the beach, I was talking to my friend Kim about recipe ideas (yes, food is always on my mind) and she mentioned this salmon dish she serves at a restaurant she works at. I loved everything about it, the next day I picked up some salmon and whipped this up! This turned out so good, I know you’ll agree!

Why You’ll Love This Grilled Salmon Recipe

  • Delicious! So fresh and flavorful.
  • Healthy – Loaded with omega-3s!
  • Foolproof method for grilling salmon, anyone can do it!
  • Perfect for so many dietary restrictions: Weight Watchers, Whole30, gluten-free, dairy-free and anti-inflammatory diets.
  • No smell in the kitchen – Grilling the fish outdoors means your house won’t smell like fish after.
  • Quick – This is a 20 minute meal!
salmon, tomatoes, avocado

What You’ll Need For This Grilled Salmon:

  • wild salmon fillets
  • kosher salt and black pepper
  • cooking spray

For the avocado bruschetta:

  • chopped red onion
  • extra virgin olive oil
  • balsamic vinegar
  • kosher salt and black pepper
  • vine ripe tomatoes
  • fresh garlic
  • fresh basil leaves
  • diced avocado
tomato salad ingredients
grilling salmon on an outdoor grill

How To Grill Salmon

To make foolproof salmon on the grill, I use salmon with the skin on, and lay the salmon skin side down directly over the grill. Cover the grill and let it cook just like I would in the oven, no turning! Depending on the thickness, it should take about 10 minutes, then remove it from the grill and discard the charred skin (it’s ok of the skin sticks to the grill, the point is the fish doesn’t break and protects the meat).

Variations

Hope you enjoy this grilled salmon recipe, if you don’t like salmon you can serve this over grilled swordfish or even grilled chicken if you prefer.

Grilled Salmon Bruschetta with avocado

More Grilled Salmon Recipes

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Prep: 10 minutes

Cook: 10 minutes

Total: 20 minutes

Yield: 4 Servings

Serving Size: 1 salmon filet

For the avocado bruschetta: (makes 2 1/4 cups)

  • Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a 5 minutes.

  • Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes.

  • Preheat a gas grill to medium-high. Oil the grates generously to prevent the fish from sticking.

  • Season salmon with salt and fresh ground black pepper to taste.

  • Place skin-side-down on the grill. Close the lid and cook without turning for 8 to 10 minutes (depending on thickness), or until the salmon is just cooked through. The skin will char but will prevent the fish from drying out.

  • Remove and cover with foil; rest for 2 to 3 minutes while adding the avocado to the bruschetta.

  • Serve topped each with generous 1/2 cup avocado bruschetta.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 1 salmon filet, Calories: 340.5 kcal, Carbohydrates: 7 g, Protein: 35.5 g, Fat: 19 g, Saturated Fat: 2.5 g, Cholesterol: 94 mg, Sodium: 153.5 mg, Fiber: 3 g, Sugar: 0.5 g

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