Sports Injuries

Exercising is good for you, but sometimes you can injure yourself when you play sports or exercise. Accidents, poor training practices or improper gear can cause them. Some people get hurt because they are not in shape. Not warming up or stretching enough can also lead to injuries.

The most common sports injuries are:
- Sprains and strains
- Knee injuries
- Swollen muscles
- Achilles tendon injuries
- Pain along the shin bone
- Fractures
- Dislocations

If you get hurt, stop playing. Continuing to play or exercise can cause more harm. Treatment often begins with the RICE (Rest, Ice, Compression and Elevation) method to relieve pain, reduce swelling and speed healing. Other possible treatments include pain relievers, keeping the injured area from moving, rehabilitation and sometimes surgery.

Sports Fitness

Sports can be a great way to get in shape or stay that way. Having a specific goal can be a great motivator. Physically, you need strength and endurance. Your training will vary with your sport. You would not train the same way for pole vaulting as for swimming. You might, however, cross train. Cross training simply means that you include a variety of fitness activities in your program. Research shows that cross training builds stronger bones. 

Remember to listen to your body. If you frequently feel exhausted or you are in pain, you may be overdoing it. Injuries can be the result. And be sure that you use your body and your equipment safely. What you eat and drink is also important. Water is the most important nutrient for active people. Drink it before, during and after workouts. 

Rare Diseases

A disease is rare if fewer than 5 people out of 10,000 have it. This definition changes from country to country. There are more than 7,000 rare diseases. Many rare diseases are caused by changes in genes and are called genetic diseases.

Sexually Transmitted Diseases

Sexually transmitted diseases (STDs) are infections that you can get from having sex with someone who has the infection. The causes of STDs are bacteria, parasites and viruses. There are more than 20 types of STDs, including

• Chlamydia
• Gonorrhea
• Herpes Simplex
• HIV/AIDS
• HPV
• Syphilis
• Trichomoniasis
Most STDs affect both men and women, but in many cases the health problems they cause can be more severe for women. If a pregnant woman has an STD, it can cause serious health problems for the baby.
If you have an STD caused by bacteria or parasites, your health care provider can treat it with antibiotics or other medicines. If you have an STD caused by a virus, there is no cure. Sometimes medicines can keep the disease under control. Correct usage of latex condoms greatly reduces, but does not completely eliminate, the risk of catching or spreading STDs.

Healthy Sleeping

Sleep is a very important component of good health. Adequate sleep is necessary to help us learn better, fight disease, and avoid stress. If you get less sleep than you need (about 8 hours a night), eventually your body will demand repayment of the lost hours of sleep. Lack of sleep can interfere with work, driving and social activities. Although people can get used to a sleep-deprived schedule, it can negatively affect your judgment, reaction time, and put you at risk if you are performing functions that require your full abilities. Not enough sleep can contribute to obesity, diabetes, and heart problems. Sleep gives your heart and vascular system a much-needed rest. Deep sleep helps with the repair of cells and tissues, and it is important to rest and sleep if you are ill. Lifestyle habits can affect your sleep patterns. Establishing a set sleep schedule can help. Exercising should be done 5 or 6 hours before bedtime. Avoid caffeine, nicotine, and alcohol and try not to have heavy meals in the evening. Establishing a pleasant sleeping environment and planning your day so there is time for relaxation in the evening will help promote healthy sleep.

Weight Management

If you are overweight, you are not alone. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat.

A weight-control strategy might include:
- Choosing low-fat, low-calorie foods
- Eating smaller portions
- Drinking water instead of sugary drinks
- Being physically active 

Avoiding Weight Gain When Quitting Tobacco

Many people have concerns about gaining weight when they decide to quit using 
tobacco. Nicotine can act as an appetite suppressant. You may feel hungrier when 
you stop using tobacco. 
Quitting tobacco use does not mean you will gain weight. Some people gain 4 to 
10 pounds during the first few months of quitting, but many people lose this weight 
as they adjust to life as a non-tobacco user. 
Reasons for why weight gain may occur
• You may eat to replace the behavior of smoking or using tobacco. You may feel 
the need to keep your hands or mouth busy. 
• Instead of tobacco, food can become a substitute. You may eat during stress, 
boredom or at social events.
• Your sense of smell and taste may improve after quitting. When food tastes 
better, you may eat more, even if you are not really hungry. 
You can reduce the chance of weight gain
If you eat a healthy diet and stay physically active, you can greatly reduce your 
chance of gaining weight. Have a plan to deal with stress, boredom or other 
situations that does not involve food. Try some of these tips to keep your weight 
under control.
• Eat healthy:
 Snack on healthy foods like carrots, apples or other fresh fruits and 
vegetables. Fresh vegetables are often low in calories.
 Limit foods that are high in sugar or fat such as candy, chips, soda, cakes or 
cookies.
 Drink at least 8 cups of water each day.
 Try sugar free gum, hard candy or a few sunflower seeds to cut the urge to 
snack.
• Be active:
 Take walks.
 Use the stairs instead of elevators.
 Park your car in the lot furthest away from the entrance.
 Work in your garden or do yard work.
 Ride a bike or do other activities you enjoy.
• Other things to try:
 Use toothpicks, straws or rubber bands to fulfill your hand to mouth habit.
 Keep your hands busy by working on puzzles or read, knit or do crafts.
 Call a friend for support.
 Track your eating habits by keeping a food diary to help you maintain a 
healthier diet.
 Brush your teeth after eating meals so you are less likely to continue to eat 
when your meal is finished.
• Lastly, keep a list of your reasons for quitting close by to help you stay on your 
path to a tobacco free life. 

Talk to your doctor or nurse if you have questions about quitting tobacco use,