My daughter has asthma and wants to get into an exercise program to lose weight. What is asthma? What can she do that won’t cause her to have an attack?

Robert,

Conshohocken

Asthma is estimated to effect 1 in 10 people. Asthma shows no prejudice, it doesn’t matter what race, sex, age, education level, economic background or what your occupation is.

Unless you have asthma or a disease that affects your lungs, it will be hard to understand how it feels to struggle to breathe. Many asthma sufferers don’t know what happens to them when they have an attack. This can cause anxiety and sometimes aggravate the attack.

During an attack the asthmatic will feel a tightening in the chest, begin to wheeze, cough and find it difficult to breath. This situation can be frightening. The attack and symptoms can be severe or quite mild. The frequency of attacks can also vary.

What causes a person to have an asthma attack? In many asthmatic persons, allergic reactions cause oversensitivity in their bronchial tubes. The muscles in the bronchial walls will contract, the membrane lining the tubes will swell and the glands in the bronchial wall will produce mucus.

As a result of this, the bronchial tubes become narrower, causing the asthmatic to have a hard time breathing.

Asthma can be triggered by a number of situations. These can include infection, emotional upset, allergic reaction, chemical exposure or physical stress. Once the asthmatic’s condition has been triggered, the bronchial tubes become oversensitive. Then something as simple as a change in temperature or humidity can cause an attack.

There are no cures for asthma. In the past few years scientist have been able to identify genetic markers that may someday lead to a cure for asthma. What doctors do now is treat the symptoms and try to get the asthmatic to prevent attacks and lessen the severity.

There are a number of things you can do to lessen the severity or even prevent asthma attacks. You should avoid those things that can irritate the lungs. Avoid the following situations.

Tobacco smoke: If you smoke you should stop. Avoid situations where people smoke. Avoid rooms that are filled with smoke. The smoke may not trigger an attack right away, but in a few hours, it could be a big factor in causing an attack.

Dust: You should try to avoid dusty enclosed areas. If your work site is very dusty, you might want to change your situation. To avoid a dusty home you should clean and vacuum on a regular bases.

Pets:Pets can be a real problem. Try to limit the areas they have access.

Foods: You should avoid food that you know you are allergic to. This can be difficult at times, but you should think about how you would feel if you had an attack. To find out what foods you’re allergic to, you’ll have to see a doctor to get a food allergy test.

Quick temperature and humidity changes: Sudden temperature and humidity changes or extremes of heat and cold can trigger an attack. The ideal air situation is slightly warm and moist. If you find that temperature causes attacks for you, try setting the thermostat to a reasonable temperature. If humidity causes your attack, try using something that will control humidity.

Emotional stress and fatigue:Try to control your emotions by developing coping skills. You should also be aware of your physical limits and try not to overdo it. Proper rest is a must if you want to avoid fatigue.

Infection: Minor infections such as colds can cause an attack. If you find you are coughing or have flu symptoms and you have asthma, you should get complete treatment to get rid of the cold or flu.

Pollens: Try to avoid freshly cut lawns, which can be a problem is some areas. Settings such as parks, mountains or rural areas can also present a

pollen problem.

Molds: Try to avoid damp, musty basements and buildings. Don’t rake or burn leaves or dry grass. You should disinfect or destroy any moldy articles. Decontaminate household areas infected with mold.

Chemical exposure: Avoid wearing heavy perfumes, using soap with perfumes, coloring, deodorants and hair sprays. Something as simple as wearing a deodorant and a little perfume can cause problems. Each chemical you put on your body is heated by your body’s temperature. This can produce thousands of other compounds that can trigger an asthma attack.

Many asthmatics can work out. In many cases, exercise will improve lung function and decrease the severity and frequency of attacks. Because an attack can be brought on by strenuous exercise, it is important to warm up slowly and increase to a level of exertion, which is not too stressful for the asthmatic. One of the problems with overexertion is that asthmatics can’t deliver enough oxygen to the blood to perform above a certain level. This level is different for each person. It can also increase as the person becomes more conditioned. If exercise brings on an attack, your daughter may avoid it by taking her medication before she exercises.

To start her program she should do something noncompetitive such as walking, low-impact aerobics, or cycling. Swimming can be beneficial if the water is not too cold and she’s not allergic to the chlorine. She can also do toning exercises. Drinking water during a workout helps reduce the thickness of the mucous, which will help ease breathing. It is extremely important to warm up slowly and cool down gradually. Also, avoid exercising if it’s too cold, humid, or smoggy and when extremely tired or emotionally upset.

Before starting your fitness program, consult your physician.

For help with drug, alcohol and mental health problems call Sobriety Through Outpatient drug, alcohol and mental health treatment center at (215) 227 -7867.

Watch or listen to our recovery media stations every day at www.stop-recoveryradio.com

If you have a fitness question or concern you would like addressed write to “Tips to be Fit” P.O. Box 53443 Philadelphia PA 19105, This email address is being protected from spambots. You need JavaScript enabled to view it. or call (215) 387-3081. If you’ve missed an article of “Tips to be Fit” go to www.phillytrib.com and search “Tips to be Fit”.

Listen to “Tips to be Fit” with Vince daily at www.stop-recoveryradio.com.

Vegetarian diets can vary in a number of ways. The central theme is a diet high in vegetables. Some vegetarians eat only vegetables and some eat animal products, such as eggs and dairy. Some will even eat animals, such as fish, chicken or even beef.

A vegetarian that only eats vegetables is called a Vegan. A Vegan will not eat any animals or animal products. An Ovo-vegetarian will eat eggs, but no other animal products or animals. A lacto-vegetarian will eat dairy products but will not eat eggs or animals. A lacto-ovo vegetarian will eat both eggs and dairy products but will not eat animals. A Semi-vegetarian will eat animals and animal products but only in small amounts.

People choose to be vegetarians for several reasons. Vegetarianism is not a new lifestyle. The custom of eating only vegetables has roots in both the Hindu and the Buddhist religions. Both religions consider all animals sacred. Numerous philosophers and writers of ancient Greece and Rome also advocated vegetarianism. The Trappist Monks also adopted vegetarianism since 1666. It has been adopted by Seventh Day Adventists in more recent times. Although there is little work done on the study of vegetarian practices in Africa in both modern and present day, it has been documented that vegetarianism was practiced in ancient Africa and is still a way of life for millions of modern day Africans.

Although vegetarianism has religious roots, modern day practitioners have adopted vegetarianism for aesthetic, nutritional, health and economic reasons. In 1847, a nonreligious organization the Vegetarian Society was founded in Europe. The organization spread to the United States by 1850. By 1908, the International Vegetarian Union was founded. These groups hold meetings every two years.

The vegetarian diet can be naturally low in fat, high in complex carbohydrates and high in fiber. This type of diet can help to lower LDLs, lower blood pressure and improve food metabolism. This type of diet can also reduce the risk of obesity, coronary heart disease, hypertension, type II diabetes and a number of cancers.

The vegetarian diet may lower the risk of many illnesses while creating new ones. Vitamin D deficiency is one of the problems for vegetarians who don’t drink milk. A vitamin deficiency can cause poor bone and tooth formation, a softening of the bones and teeth and an inadequate absorption of calcium. Just 400 IUs of Vitamin D daily will help improve absorption and utilization of calcium and phosphorus and help to stabilize your nervous system and heart action. Two cups of fortified milk will satisfy the daily requirements for an adult. But it takes four cups to satisfy the requirements for children, nursing women and expectant mothers.

Vitamin B-12 is another vitamin that is hard to get in if you’re a vegetarian. The only foods that provide vitamin B-12 are animal products. An adult needs 3 mcgs of vitamin B-12 daily. If you don’t get enough vitamin B-12 it can cause brain damage, anemia and nervousness. Vitamin B-12 is essential for normal formation of blood cells, the metabolism of food and maintaining a healthy nervous system. Six ounces of animal flesh will provide you with all the Vitamin B-12.

The easiest form of usable iron comes from lean beef, chicken and fish. If you don’t get in enough iron, you can suffer from general weakness, pale skin, constipation and anemia. Men need 10 mgs of iron and women need 18 mgs daily. Iron is also needed for blood formation and protein metabolism. Active people may need more. The need for iron increases during menstruation, periods of rapid growth, pregnancy or whenever there is a heavy loss of blood.

Vegetarians can usually meet their protein needs. If you eat a mixture of protein and grain, you’ll get in enough protein. Protein is the major source of building material for muscles, blood, skin, hair and internal organs. Protein is also needed for the formation of hormones, which control a variety of body functions, such as growth, sexual development and the rate of metabolism.

If you are going to be a vegetarian, you have to plan your meals carefully. For breakfast, have some fruit juice and a fresh fruit salad. Later in the morning, have a seven-grain bun with soy margarine. At lunch, have a bowl of black bean soup garnished with celery and scallions. Include a salad on the side with this meal. For a between meal pick-up, have unsalted popcorn or a bran muffin. For dinner, have a veggie burger on a seven-grain bun with alfalfa sprouts and salsa with a dish of steamed broccoli. For a late snack, have a salad with a baked potato. If you want the recipe for the black bean soup just write us.

For a Vegetarian to achieve a complete mix of essential amino acids, prepare meal which combine the following:

Legumes with Grains

Legumes with nuts and seeds

Nuts and seeds with dairy products

Nuts and seeds with grains

Legumes with dairy products

To get the most nutrients from your fruits and vegetables, here are some tips:

1. Don’t wash your vegetables until just before you eat or cook them. This will conserve vitamins C and B.

2. Wash your fruits and vegetables without soaking them. This prevents water-soluble vitamins from being washed out.

3. When cutting, cut in large pieces. Small pieces have surfaces exposed to air. Air speeds up vitamin loss.

4. Don’t prepare your food until as close to serving or cooking time as possible. This minimizes your food’s exposure to air and light.

Before starting your fitness program, consult your physician.

For help with drug, alcohol and mental health problems call Sobriety Through Outpatient the area most unique drug, alcohol and mental health treatment center (215) 227-STOP (7867) or 1-800-660STOP (7867). Watch or listen to our recovery media stations everyday at www.stop-recoveryradio.com.

If you have a fitness question or concern you would like addressed write to “Tips to be Fit” P O Box 53443 Philadelphia PA 19105, This email address is being protected from spambots. You need JavaScript enabled to view it. or call 215 387 3081. If you’ve missed an article of “Tips to be Fit” go to www.phillytrib.com and search “Tips to be Fit”.

Listen to “Tips to be Fit” with Vince daily at www.stop-recoveryradio.com.

I’m doing my cardio inside now because of the temperatures. What setting on the cardio machines will give me a good workout?

Sally,

Dover, Del.

Most machines will guide you though the settings for your weight, time and level. A few other settings will determine the type of workout you get.

Manual: This will allow you to design your workout as you go.

Hill: This setting simulates going up and down hills. You can still vary the intensity.

Interval: This setting will vary your workout with steep hills and valleys. This program offers the best cardio challenge.

Aerobic: This gives you a moderate workout with only small variations.

Fat Burning: This is a low intensity workout. It does not burn more fat than the other programs. This is a good program for a beginner.

Random: This program mixes your workout with even more intensity then the “Interval” setting. This is a program for the seasoned exerciser.

Whatever program you choose, you want to get your duration of time to 45-minutes each session.

Start Walking at 40

We’re 40 and 42 years old, healthy and want to start walking to get in shape. How do we get started?

Ramona and Steve,

Bala Cynwyd

First, get a checkup. Next, invest in a good pair of walking footwear with flexible soles and good arch and heel support. You’ll want to keep cool by wearing loose-fitting clothes. Protect your ears, head, hands and feet from being exposed to the sun. This will help keep your body from suffering sunburn. Walk leisurely for about 5 minutes then do some gentle stretching for about 5 minutes. Beginners should walk between 100-110 steps per minute. Twenty to 30 minutes is good to start, but only go as long as you can. If breathing becomes difficult, you could experience muscle pain, fatigue or dizziness. To cool down, go back to your leisurely pace for 5 to 10 minutes, then stretch.

Badminton

I don't have enough space to play tennis. Are there other physical sports I can play that will give me the same work out?

Linda,

Cherry Hill

You can play badminton almost anywhere. Badminton is played with at least two players. Each player must return a birdie over a net.

it will help you improve your agility, reflexes, speed and endurance. Badminton works the body aerobically. During a singles match a person can burn about 300 to 400 calories. When playing badminton, you should wear clothing that allows freedom of movement. Make sure your shoes are designed for stop-and-go movement and have good shock absorbency. As with any sport that calls for twisting, stop-and-go movements you should use good form. To help prevent injury, you should also do some conditioning exercises that include the muscles in the forearm and around elbow knee and ankle joint. Always warm up before you play badminton and cool down when you finish. And don't forget to stretch before and after you play.

Walking with care

My co-workers and I walk down 22 flights of stairs twice daily. Can the concrete steps cause injury problems?

Gale

Germantown, Pa.

Gale, it’s great to hear that so many of your co-workers want get in shape together, but there are potential problems with your program. Walking down the fire escape can cause joint problems with the knees, hips, ankles and back. There’s also the danger of someone tripping or falling. You didn’t say how long it takes you to walk down the steps, but I’ll guess around 10 minutes. Granted walking down the steps rather than catching the elevator will help you burn calories, but walking up steps works the thighs, buttocks, and burns more calories.

To effectively burn fat you need to walk briskly for at least 30 minutes or more nonstop. Thirty to 45 minutes is ideal. Try walking around the neighborhood for your workout instead of using the fire escape. Climbing steps is not a bad idea for aerobic fitness, but concrete steps can be dangerous and cause repetitive stress injuries.

Pregnancy

“I’m pregnant and I want to stay fit. Help!”

Betty,

New York, N.Y.

Being pregnant should be a very special time in your life. It's a time for you to concentrate on being healthy. You and your unborn baby are affected by how well you take care of yourself while you’re expecting.

If you’re pregnant make sure you have a complete medical exam. This is important because medical conditions such as obesity, hypoglycemia, high blood pressure, diabetes, nutritional deficiencies and Rh-negative blood can jeopardize you and your baby. You should avoid caffeine, alcohol, nicotine and drugs unless your physician prescribes them.

Exercise can help ease muscular aches, pains and other discomforts women sometime experience during pregnancy. Check with your doctor to make sure you can exercise while you’re pregnant.

If you already work out you will probably need to modify your workouts by cutting back on the amount of time you exercise and the amount of energy you exert. For example, if you take aerobic dance classes you may need to slow your pace and work out for 20-30 minutes rather than 45 minutes.

If you're not in shape, now is not the time to start a strenuous workout program. If your doctor approves, you can start walking, swimming, cycling on a stationary bike and do low impact aerobics 3 to 4 times a week. During pregnancy the body goes through hormonal changes, which increase the laxity of the ligaments around the pelvic area, making it easy to over-stretch them. Avoid sharp quick movements and jumping during exercise. Exercises to avoid include tennis, heavy lifting, high-speed movements, kicking and strenuous aerobics.

Before starting your fitness program, consult your physician.

For help with drug, alcohol and mental health problems call Sobriety Through Outpatient drug, alcohol and mental health treatment center at (215) 227-7867. Watch or listen to our recovery

media stations every day at www.stop-recoveryradio.com.

If you have a fitness question or concern you would like addressed write to “Tips to be Fit,” P.O. Box 53443 Philadelphia PA 19105, This email address is being protected from spambots. You need JavaScript enabled to view it. or call (215) 387-3081. If you’ve missed an article of “Tips to be Fit” go to www.phillytrib.com and search “Tips to be Fit”.

Listen to “Tips to be Fit” with Vince daily at www.stop-recoveryradio.com.

Smoking and drinking are two of the cultural habits that make for a very dangerous mix. Eighty to 95 percent of people who consume alcohol smoke cigarettes, which is three times higher than the general population. Seventy percent of alcoholics are heavy smokers compared with just 10 percent of the population. Studies also show that smokers tend to consume more alcohol than non-smokers.

This doesn’t mean that everyone who smokes is an alcoholic. The facts do show if you drink and smoke, the habit can kill you. According to a neuropsychologist and neuroscience researcher at the San Francisco Veterans Administration Medical Center, “Smokers tend to consume more alcohol than non-smokers. It is also known that chronic alcohol dependence can damage alcoholics' brains, particularly the frontal lobes, which are critically involved in higher-order cognitive functions such as problem solving, reasoning, abstraction, planning, foresight, short-term memory, and emotional regulation.” Recent data shows that smoking kills more alcoholics than alcohol does.

Alcoholism, also known as alcohol dependence, is a disease that includes the following four symptoms:

Craving – A strong need, or urge, to drink.

Loss of control – Not being able to stop drinking once drinking has begun.

Tolerance – The need to drink greater amounts of alcohol to get "high."

Physical dependence – Withdrawal symptoms, such as nausea, sweating, shakiness and anxiety after stopping drinking.

Alcoholism and smoking are diseases. The craving that an alcoholic and a smoker feel for alcohol or cigarettes can be as strong as the need for food or water. Alcoholics and smokers will continue to drink despite serious family, health or legal problems.

Like many other diseases, alcoholism and smoking are chronic, meaning they can last a person's lifetime. The use of both substances usually follows a predictable course. The risk for alcoholism and smoking is influenced both by a person's genes and by his or her lifestyle.

Alcohol abuse and alcoholism cut across gender, race and nationality. Fourteen million people in the United States or one in every 13 adults abuse alcohol or are alcoholic. More men than women are alcohol dependent or have alcohol problems. Alcohol problems are highest among young adults ages 18-29 and lowest among adults age 65 and older. People who start drinking at an early age greatly increase the chance that they will develop alcohol problems at some point in their lives.

In the United States, one in four people smokes. According to the Surgeon General’s Report “Nearly 40 percent of American Indian and Alaska Native adults smoke cigarettes, compared with 25 percent of adults in the overall U.S. population. They are more likely than any other racial/ethnic minority group to smoke tobacco or use smokeless tobacco.” The Surgeon General’s Report also stated that” Smoking is associated with depression, psychological stress, and environmental factors such as peers who smoke and tobacco marketing practices.”

Dr. David Satcher, surgeon general, said, "Cigarette smoking is the leading preventable cause of disease and death in the United States. We have an enormous opportunity to reduce heart disease, cancer, stroke, and respiratory disease among members of racial and ethnic minority groups, who make up a rapidly growing segment of the U.S. population."

Risk means there is a possibility. Just because alcoholism tends to run in families doesn't mean that a child of an alcoholic parent will automatically become an alcoholic too. People have developed alcoholism even though no one in their family had a drinking problem. Not all children of alcoholic families develop problems with alcohol. Knowing you are at risk is important. It can help you take steps to protect yourself from developing problems with alcohol.

What happens when you smoke and drink alcohol? The VA researcher said, “The combined effects of alcohol dependence and chronic smoking are associated with greater regional brain damage than chronic alcoholic drinking or smoking alone.” His studies show that this exacerbation of the alcohol-induced brain damage is most prominent in the frontal lobes of individuals studied early in treatment."

He added, " Results give strong preliminary evidence that chronic cigarette smoking, a behavior that commonly is associated with alcohol dependence, has a significant impact on the integrity of tissue in several brain regions, particularly the frontal lobes and cerebellum, “He said chronic cigarette smoking is also commonly seen in other neuropsychiatric conditions such as schizophrenia, depressive disorders and anxiety disorders.

What makes the combination of smoking and drinking so addictive? One theory holds that nicotine offsets the sedative effects of alcohol. For example, studies have reported that nicotine counteracts the decline in the performance of certain visual tasks and the slowed reaction time induced by alcohol. Alternatively, using nicotine and alcohol in concert might serve to increase the feeling of pleasure associated with either drug alone. Both drugs have been shown to boost brain concentrations of dopamine -- a nerve cell messenger implicated in the positive reinforcement underlying addiction.

Many alcoholism treatment specialists suggest the following steps to help an alcoholic get treatment:

Stop all cove ups. Family members often make excuses to others or try to protect the alcoholic from the results of his or her drinking. It is important to stop covering for the alcoholic so that he or she experiences the full consequences of drinking.

Time your intervention. The best time to talk to the drinker is shortly after an alcohol-related problem has occurred, like a serious family argument or an accident. Choose a time when he or she is sober, both of you are fairly calm, and you have a chance to talk in private.

Be specific. Tell the family member you are worried about his or her drinking. Use examples of the ways in which the drinking has caused problems, including the most recent incident.

State the results. Explain to the drinker what you will do if he or she doesn't go for help – not to punish the drinker, but to protect yourself from his or her problems. What you say may range from refusing to go with the person to any social activity where alcohol will be served, to moving out of the house. Do not make any threats you are not prepared to carry out.

Get help. Gather information in advance about treatment options in your community. If the person is willing to get help, call immediately for an appointment with a treatment counselor. Offer to go with the family member on the first visit to a treatment program and/or an Alcoholics Anonymous meeting.

Call on a friend. If the family member still refuses to get help, ask a friend to talk with him or her, using the steps just described. A friend who is a recovering alcoholic may be particularly persuasive, but any person who is caring and nonjudgmental may help. The intervention of more than one person, more than one time, is often necessary to coax an alcoholic to seek help.

Find strength in numbers. With the help of a health care professional, some families join with other relatives and friends to confront an alcoholic as a group. This approach should only be tried under the guidance of a health care professional that is experienced in this kind of group intervention.

Get support. It is important to remember that you are not alone. Support groups offered in most communities include Al-Anon, which holds regular meetings for spouses and other significant adults in an alcoholic's life, and Alateen, which is geared to children of alcoholics. These groups help family members understand that they are not responsible for an alcoholic's drinking and that they need to take steps to take care of themselves, regardless of whether the alcoholic family member chooses to get help.

If you have a fitness question or concern you would like addressed write to “Tips to be Fit” P.O. Box 53443 Philadelphia PA 19105, This email address is being protected from spambots. You need JavaScript enabled to view it. or call {215) 387-3081. If you’ve missed an article of “Tips to be Fit” go to www.phillytrib.com and search “Tips to be Fit”.

Listen to “Tips to be Fit” with Vince daily at www.stop-recoveryradio.com.

Why do I sweat more after I finish my workout than I do when I’m working out?

Tina B.,

New York, N.Y.

Tina, the body has a certain amount of blood to send to various systems. Exercising causes blood to be shunted from the skin to the working muscle, which causes a build up of heat. Exercises such as running, walking or biking will allow sweat to evaporate during your workout. When you stop exercising, the body sends more blood to the skin causing you to sweat and release excess heat. Cessation of sweating after a workout is a good way to gauge whether or not you have spent enough time cooling down.

Nuts

Are nuts too fattening to eat? If not, which ones I can eat?

Joan,

Eugene, Ore.

Almonds and walnuts are good choices when it comes to choosing the right nut. Both are low in saturated fat and high in mono and polyunsaturated fats, which are the same, heart-healthy substances found in olive and canola oils.

Recent studies done at Loma Linda University found that women and men who ate almonds or walnuts at least five times a week reduced their risk of dying from heart disease by 50 percent. This and other studies have found that both walnuts and almonds can reduce unhealthy (LDL) cholesterol while maintaining high levels of good (HDL) cholesterol.

Walnuts, like fish, are a rich source of polyunsaturated fats called Omega 3 oils. Researchers believe that Omega 3 oils may reduce plaque buildup in the arteries, improve the symptoms of rheumatoid arthritis and maybe even help ease depression.

All nuts are rich in the antioxidant vitamin E, protein and fiber. About 24 almonds or walnuts are just 170 calories and only 15 grams of fat. So, enjoy your nuts, but do so in moderation.

Muscle cramps

What should you do when you get a muscle cramp?

Jane,

Media, Pa.

Possible causes of muscle cramps are inadequate warm-up, not drinking enough water, doing too much exercise and loss of potassium and sodium through perspiration.

Loss of body fluids is a common cause of muscle cramps. Without the right amount of water in your body, your body becomes dehydrated causing your muscles to cramp. This condition can be alleviated by just drinking water before, during and after your workout.

When you do get muscle cramps which are involuntary muscle contractions, stop your workout or whatever you’re doing, apply pressure to the cramped area, try to relax by taking slow deep breaths and stretch slowly. If the cramp continues to cause problems, try gently massaging the area while you stretch and relax. If you have persistent muscle cramps, you should consult your doctor.

Sick home

“What makes a home sick?”

Sally,

Houston, Texas

One of the biggest problems with homes is ventilation. Bathrooms, kitchens, basements and sleeping areas should be ventilated to the outside. You should use latex wall paints, they are better than petroleum-based paints.

Use natural fiber curtains because polyester and fiberglass curtains when exposed to the sun can give off gases.

New carpeting can give off 25 to 35 toxic chemicals. Try to buy carpeting that has not been treated with a lot of chemicals. Natural materials such as hardwood floors or ceramic tile are your best flooring. If you must use rugs, use a natural material like cotton or wool that has not been treated.

Try to find the cause of sweating pipes, unpleasant odors, mold and dampness in your home. The next step is cleaning up safely and preventing it from happening again.

A little common sense will go a long way in keeping your family safe from toxins.

Knee pain

I’m exercising more and now I having knee pain. I don’t remember hurting my knees.

Kathy,

Santa Fe, N.M.

Most of the pain that develops in people who exercise is due to overuse of the joint. The knee is the most common site.

Some knee pain can be prevented. Here are some tips to protect your knees:

Get good arch supports for your workout shoes. Without them, the knee could turn in, and your kneecap could shift.

Increase your exercise slowly. The fastest way to injure yourself is to exercise too hard too fast. So, start slow.

Don't do exercises that hurt.

Strengthening your thigh and calf muscles is the single most important thing you can do to protect your knees.

If you continue to have pain, see a doctor.

Antacids

Are antacids safe?

John,

Tampa, Fla.

Antacids offer relief from heartburn. But, many people never suspect that immediate relief may mean misery later.

Depending on the amount you take, antacids containing magnesium can cause loose stools or diarrhea. Magnesium will pull water from the body into the intestines. Antacids containing aluminum or calcium can cause constipation. These tend to draw water from the intestines. In either case, you’re unlikely to make the connection because the symptoms can be delayed. So, what’s the solution? You can try adjusting the dosage. The more antacids you use, the more likely you’ll experience diarrhea or constipation. You can also use an antacid that is balanced which contains both magnesium and aluminum.

Before starting your fitness program, consult your physician. For help with drug and alcohol problems call the Sobriety Through Outpatient drug and alcohol treatment center at (215) 227-7867.

If you have a fitness question or concern you would like addressed write to “Tips to be Fit” P.O. Box 53443 Philadelphia PA 19105 or This email address is being protected from spambots. You need JavaScript enabled to view it. ; or call (215) 387-3081. If you’ve missed an article of “Tips to be Fit,” go to www.phillytrib.com and search “Tips to be Fit.”

Listen to Tips to be Fit with Vince daily at www.stop-recoveryradio.com.