Thinking of inking?

What was I thinking? Unlike a hairstyle that can be changed when you realize you’ve gone too far in the name of fashion, a tattoo is permanent. That alone should make you think twice about going under the needle. But, there’s another reason to proceed with caution when considering a tattoo: The popular skin art can pose a threat to your health.

The risks linked to tattoos include:

• Infection. Needles that aren’t sterile can lead to several types of skin infections. Unclean equipment may also spread diseases, such as hepatitis, HIV and tetanus.
• Allergies. Tattoo ink can cause allergic reactions — sometimes years later. Even temporary tattoos can cause problems.
• Granulomas. Small, firm bumps of tissue can form around particles of tattoo ink. They may bleed and must be removed.
• Keloids. These are scars that grow thicker than normal. They may form when you get a tattoo or if you have one removed.
• Medical test complications. Iron oxide and heavy metal pigments in the tattoos may also affect MRI results. Though rare, some people have reported swelling and burning in the area of their tattoos when getting an MRI. If you have this test, be sure to tell the technician you have a tattoo.

Think before you ink
Of course, some people simply aren’t happy with their tattoo once they get it. Perhaps they acted too hastily or got the tattoo when their judgment was impaired. Others may become displeased if the tattoo fades. Skin tone and body shape affect how it looks, too. Yes, it’s possible to remove a tattoo. But, the procedure can be expensive and leave scars and discoloration. Laser removal isn’t covered by most health insurance plans because it’s considered a cosmetic procedure.

So, don’t make a hasty decision about getting a tattoo. Before the needle ever touches your skin, take some time to think it through. Ask yourself why you’re getting the tattoo. Is it making a statement that you’ll be OK with in 15 years? Consider the size and location, too. Will a future employer be able to see your tattoo, for example? Would it be better to put it in a more discreet spot?

If you decide to go ahead and get a tattoo, be sure to:

• Find a professional, licensed tattoo artist. State and local officials oversee their work. Look for inspection certificates and official credentials.
• Observe carefully. Make sure the tattooist wears gloves and washes his or her hands. He or she should do so between customers and after touching items, such as the telephone. Make sure the artist uses new needles and inks from sealed packages. An autoclave, which is a machine that sterilizes equipment, should be used to clean other instruments after use.
• Make sure your immunizations are up-to-date. Vaccines, such as those for hepatitis and tetanus, may provide added protection.
• Keep a record of the types of ink used. Include the lot number, if possible. This can help if you want to get the tattoo removed or if you have an allergic reaction later.

Also, be aware that you can’t donate blood for a year after you get a tattoo.

Firing up the grill? Take steps to reduce cancer risk

By Michael W. Rosen, M.D.

Who’d have thought that eating burgers from your backyard grill could increase your risk of cancer? Yes, cancer. Studies suggest that grilling may be linked to the disease in two ways:

It affects what we eat. Americans often grill red meats — such as steaks, hamburgers and ribs. We put processed meats — such as hot dogs and sausages — on the grill, as well. Yet, there’s convincing evidence that diets high in these meats — whether or not they’re grilled — are linked to cancer, especially colorectal cancer.

It affects how we cook. Cooking meats at high temperatures — by grilling, broiling or frying, for example — may create cancer-causing substances. Some, called heterocyclic amines (HCAs), form when meat is cooked over high heat. Others, called polycyclic aromatic hydrocarbons (PAHs), form when fat drips onto a hot fire, creating smoke that sticks to meat as it cooks. Evidence that grilling or barbecuing animal foods is a cause of cancer is limited. But, even though it’s not clear how this risk translates to humans, it’s smart to take precautions.

Does that mean you should never have a family cookout again? Of course not. Instead, use these strategies to reduce possible cancer risks. For example:

Rethink your menu. Eat red meats only once in a while, whether or not they’re grilled. And, avoid processed meats altogether, advises the American Institute for Cancer Research. Poultry and seafood haven’t been linked to cancer. But, grilling them can produce HCAs and PAHs, too.

Barbecue fruits and vegetables. Grilling plant foods — unlike grilling meat — doesn’t produce HCAs or PAHs. What’s more, a diet that includes many fruits and veggies may reduce the risk of several cancers. Try grilling peppers, onions, tomatoes, avocados and corn.

Never thought about putting fruit on the grill? Try fruit kabobs with pineapple, peaches and mangoes. They’re delicious!

Minimize flare-ups and charring. This helps reduce the formation of harmful chemicals on meat. Try these tips:

• Choose leaner cuts of meat, and remove all visible fat. Less fat is more healthful. And, it means less dripping and fewer flare-ups.
• Precook meat briefly in the microwave right before placing it on the grill. This means less time on the grill.
• Marinate the meat. Doing so may reduce HCAs.
• Cook food in the center of the grill, with coals pushed to the sides. This helps keep fat and juices from dripping on them and causing flare-ups.
• Spread aluminum foil on the grill. Make small holes in the foil to allow fat to drain.
• Flip meat frequently. It helps reduce the amount of harmful chemicals that form.
• Cut off charred, blackened or burned parts of the meat.

Dr. Michael Rosen is board-certified in internal medicine and hematology. He has been a medical director for OptumHealth for more than 13 years. Dr. Rosen has also had extensive experience in private practice and the field of clinical epidemiology. He currently coordinates the clinical review of health care-related consumer resources created by OptumHealth. In addition, Dr. Rosen provides leadership for OptumHealth’s Cancer Support program, a comprehensive oncology disease management solution.

Sleep Tight

• Fitbug Front Room Workout
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• Eating for activity

We all know the immediate effects of too many late nights. We're left bleary-eyed, snappy and struggling to concentrate.

Even worse, regularly burning the candle at both ends could have serious health consequences. Insufficient sleep has been shown to increase the levels of stress hormones in our bodies and has also been linked to obesity as well as a raising your risk of type 2 diabetes, heart disease, and stroke.

There's no right amount of sleep for everyone. But if you often find yourself relying on caffeine to stay awake during the day, or you really struggle to wake up, you're probably not getting enough.

What's keeping you up?

Alcohol, caffeine and nicotine are the main culprits affecting sleep patterns and the quality of your sleep; so if you're struggling to snooze, take a look at these three first and foremost.

Try to avoid caffeine post lunch, or at least after 4pm. Switch to warm, milky drinks or herbal teas like chamomile or peppermint.

If you're aiming to cut your caffeine intake in the day, find somewhere to close your eyes for a few minutes if you can. Research shows that a 15-minute nap is more effective than a coffee at beating tiredness.

And while a few alcoholic drinks after work or at the weekend might seem like a nice way to unwind, they can wreak havoc on your sleep cycle.

Alcohol has a sedative effect which causes you to fall straight into a deep sleep, but don't be tricked into thinking that this is a good thing. As the alcohol wears off you'll come out of deep sleep causing you to wake up earlier than you should, and once you're awake, you'll find it harder to drift off again, which explains why you can feel exhausted the morning after the night before.

And although regular exercise can relieve stress and help you sleep, a strenuous workout too close to bedtime can make it harder to drop off. So if possible, schedule your exercise for earlier in the day. If night time is the only time you can exercise, choose more sedate activities like swimming or yoga.

Sleepy Snacks

Digestive activity can also keep us awake. So try to leave a gap between your evening meal and turning in, and avoid rich, spicy foods late at night.

However, going to bed hungry can make it just as hard to sleep. If you're really hungry, a small bowl of whole-wheat cereal with warm skim milk an hour or two before you turn in makes a great bedtime snack.

Wholegrain cereals are also a good source of B vitamins, and studies show a deficiency of these can lead to sleep problems. In addition, milk is rich in tryptophan, an amino acid that acts as a natural sedative. Making it warm ups the comfort factor while the carbs in the cereal will make it easier for the tryptophan to get to your brain. Other foods high in tryptophan include turkey, chicken, eggs, cheese, tuna, nuts and seeds.

And...relax

Get into a relaxing pre-bed routine that tells your body it's time to wind down and get ready for sleep.

Switch off the TV and computer at least half an hour before you plan to turn in and dim the lights.

Melatonin, a hormone that plays a role in making you feel drowsy and preparing you for sleep, is produced when its dark, so try not to have lights shining into your room, or a bright alarm clock.

Play some gentle music or read for a while and if you really struggle to switch off, think about investing in relaxation CD's. Learning some deep breathing techniques may also help.

A warm shower or bath will chill you out literally. Your blood vessels dilate helping you to cool quickly afterwards. Your core temperature needs to drop by two degrees for you to fall asleep.

If you often lie awake worrying about the busy day ahead, write a to-do list before turning in. If you've got other worries, think about starting a diary to offload them before hitting the sack.

You might also like to pop on a pair of socks before getting into bed - warming your feet widens the blood vessels helping to radiate body heat away, which prepares the body for sleep.

Create a sleep haven

Avoid watching TV in your room if you can. It's important to associate that space with rest and sleep. Researchers have also discovered a link between watching TV in bed and obesity, because it increases the chance of disrupted sleep.

Keep an eye on your thermostat. Sleep experts recommend a warm, comfortable bed in a cool room - aim for between 61 and 64 degrees in the bedroom.

Make it as dark as possible, invest in thicker blinds or curtains if street lamps or the light of dawn are affecting your sleep. Ear plugs are also worthwhile if noise is a problem.

Finally, keep your room clutter free. Disorganization and mess is another cause of elevated stress hormone levels. Not great for drifting off.

Bedtime...

When it comes to going to bed and getting up, it's best to be a creature of habit. Going to bed and getting up at the same time every day, (including weekends) programs your body to sleep better.

But if you go to bed and can't sleep, don't lie there fretting. Go to another room, sit in a dim light and do something you find relaxing like reading, listening to soft music or even doing a jigsaw puzzle. When you start to feel sleepy, go back to bed.

If you're really struggling to sleep for more than a few nights, or falling asleep at inappropriate times, you may have a sleep disorder. Sleep problems can also be a symptom of other conditions. See your doctor if you're worried.

Until next week, sweet dreams from Fitbug!