Tuna Alert
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Q: How can I enjoy tuna without endangering my health?
A: Your reservations about mercury are understandable since mercury can cause damage to the brain, kidneys and a developing fetus. Unfortunately, industrial pollution releases this toxic metal into the air; it then settles in our lakes, rivers and oceans, and ends up in the fish we eat. Tuna merits special concern because it's "a large predatory fish that's high up on the food chain," says Timothy Fitzgerald, a scientist with the Oceans Program at Environmental Defense Fund in New York. The higher a fish is on the food chain, the more mercury it's likely to have. This is because mercury contamination starts with small ocean creatures like krill, which absorb mercury from contaminated water. Small fish then eat the contaminated krill; big fish eat the contaminated small fish, and by the time you get to the top of the food chain, you have high concentrations of mercury. Older (and therefore larger) tuna also tend to have more mercury than younger, smaller ones since they have had more time to accumulate mercury in their bodies.
When it comes to fresh tuna, avoid bluefin, which is highest in mercury, advises Fitzgerald. Instead, look for albacore tuna caught in the U.S. or Canada, or bigeye or yellowfin tuna caught by pole or troll (fishing practices that tend to nab smaller, younger fish).
Canned albacore (also known as "white" tuna) tends to come from larger tuna caught outside the U.S. and Canada, and is higher in mercury than the fresh albacore mentioned above. When buying in cans, a better choice is "light tuna," which usually comes from smaller, younger fish and has one-third less mercury than canned albacore, according to Fitzgerald. The best choice, however, may be to switch from canned tuna to canned salmon. "Salmon has less mercury than all types of tuna and it's high in healthy omega-3 fats," says Fitzgerald. In fact, with a bit of mayo, chopped onion and relish, you probably won't taste a difference!
Getting a Healthy Tan
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Q: Are tanning beds safer than lying out in the sun?
A: The short answer is "no." Tanning itself is a symptom of skin damage. It results when ultraviolet (UV) light penetrates the skin and triggers the production of melanin, the brown pigment that causes tanning. It doesn't matter if the UV rays are coming from the sun or a tanning bed. Both are equally damaging and "can cause wrinkles, aging of the skin and skin cancer," says Steven Feldman, M.D., Ph.D., director of the Center for Dermatology Research at Wake Forest University Baptist Medical Center in Winston-Salem, N.C.
If your goal is simply to look tan, "a spray-on tan would be safe," says Dr. Feldman. So-called "sunless tanners" (which come in creams, gels and lotions, as well as sprays) usually contain dihydroxyacetone, or DHA. When applied to the skin, DHA reacts with dead cells on the top layer to temporarily darken the skin's appearance. The tan lasts until the dead cells naturally slough off -- usually about five to seven days. Keep in mind that "a spray-on tan doesn't protect against UV damage," says Dr. Feldman. So when you go out to show off your new tan, don't forget to wear sunscreen and a hat!
Sidelined by a Sprain
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Q: When can I resume working out after an ankle sprain?
A: The answer depends on how serious your injury is. If the pain is severe; you can't move your foot; or you have numbness, redness or new crooked, bony lumps at the site of the injury, you should consult your physician, advises Sue Elderkin, M.A., physical therapist and coordinator of outpatient rehabilitation at Alta Bates Summit Hospital in Berkeley, Calif.
However, if it's a minor sprain, you should be able to resume exercise after the initial swelling goes down, usually within two or three days, says Elderkin. In fact, while ice and rest are fine for a day or two, "if the damaged area is unused for too long, you may develop scar tissue that could permanently stiffen movement," she says. So once you're back on your feet (so to speak), ease back into exercise with equipment that limits weight-bearing, such as a stationary bike. Since gentle motion promotes circulation and may increase the rate of healing, even moving your leg (carefully) and wiggling your toes can help!
This Live Right Live Well Q&A was written by journalist Jennifer Viegas.
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