Q: Does cranberry juice really prevent urinary tract infections?
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A: Yes! A recent study conducted by researchers at Worcester Polytechnic Institute in Massachusetts found that cranberry juice compounds create an energy barrier that keeps bacteria from binding with cells in your urinary tract so that an infection can’t even begin. To get the most out of this protective effect, you need to drink cranberry juice every day. “We are still working on confirming [amounts], but most studies show that 8 to 10 ounces per day of cranberry juice cocktail is best,” says lead researcher Terri A. Camesano, Ph.D. “It needs to be consumed daily to have the maximal benefits,” she adds, “because we found that the effects of cranberry juice against bacteria do not last very long once the cranberry juice is gone from the system.”
A trip down the juice aisle will likely show a wide assortment of cranberry juice blends. So which one is best? Any juice that is at least 27 percent cranberry will do, says Camesano, and you don’t need to limit yourself to one that is particularly low or high in sugar. “We did all of our studies with commercially available cranberry juice cocktails,” she says. “Juice with added sugar or the diet or light versions are equally effective against pathogenic bacteria.”
Q: How important is it to warm up before working out?
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A: Very. Warming up before exercise prepares your muscles for the workout ahead, which reduces your risk of injury and should therefore be a critical part of any exercise routine, according to April Harris Swales, senior personal trainer at the Cooper Fitness Center, which is part of the nationally recognized Cooper Aerobics Center in Dallas.
Take jogging, for example: “If you were to go straight into jogging, you’re not necessarily going to be injured,” explains Swales. “But if you have to jump over a pothole and your calf or Achilles muscles are not pliable and warm, that sudden movement could cause injury to those muscles.”
The best way to warm up is by doing “dynamic movement,” says Swales, meaning moderately strenuous and continuous movements that engage the same muscles you’ll be using in your workout. So if you’re a jogger, your dynamic warmup might be five minutes of brisk walking or a series of step-and-knee-lift moves. “You want the muscles to be warm and pliable so they perform better,” says Swales. “You also want to get your heart rate going and blood to your tissues.”
What about stretching? For years it was thought that the best way to prepare for a workout was to do static stretching -- holding a stretch for 20 to 30 seconds. But “static stretching creates slack in the muscles,” says Swales. This can leave them so loose and flexible that they're vulnerable to injury if put directly into active use. We therefore "recommend saving [stretching] for the end of a workout,” she says.
Q: Will working on a computer make me nearsighted?
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A: Possibly. A recent study of 12,000 people revealed that one out of every three adult Americans is nearsighted -- that is, they have difficulty seeing things clearly from a distance. This percentage is “substantially higher than reported by earlier studies,” notes lead researcher Susan Vitale, Ph.D., of the National Eye Institute at the National Institutes of Health. What’s more, Vitale and her colleagues found that about half of Americans age 20 or older have “refractive error,” or problems with focus that include nearsightedness, farsightedness and astigmatism.
What’s causing this increase in blurry vision? More research is needed to know for sure, but increased computer use could be one of the culprits. “There are a lot of factors to consider,” says Vitale. Are people working more? Are there differences in lighting conditions? Is less time being spent outside? There are also genetic influences that can increase the likelihood that you’ll need glasses, she adds.
One thing experts do know, however, is that prolonged computer use causes eye strain. To avoid eye discomfort when using a computer, experts recommend working in a well-lit area, taking frequent breaks and using an antiglare screen whenever possible.
This Live Right Live Well Expert Q&A was written by journalist Nicole Gregory.
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