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5/15/18 5:27 P

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You pack a lunch that contains a turkey and cheese sandwich. How soon must you put your lunch in the refrigerator so that it remains safe to eat?
2 hours emoticon
If you pack a lunch that includes perishable food items--meat and cheese sandwiches, leftovers, salads, or dairy foods--don't let more than two hours pass from the time you make your lunch at home to the time you put it in the office refrigerator. The same rule applies if you go out for lunch and bring back fast food, carry out, or doggy bag.



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5/15/18 5:22 P

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Which of the following is NOT a good nutrition strategy for type 2 diabetics?
Eating fat with every meal and snack emoticon
While all of these other strategies are important for diabetics, eating fats at every meal or snack is not. Certain fats can enhance health, and fat can also slow carbohydrate absorption, preventing spikes in blood sugar. But diabetics need to watch their fat intake and keep it at moderate levels. Therefore, eating fat at every meal and snack is typically not advised.



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5/15/18 12:53 P

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Which of the following ingredients is a sweetener with no calories?
Sucralose emoticon
Sucralose is the only non-caloric sweetener in this list; it is an artificial sweetener. Dextrose and maltose are types of sugars that contain calories, while diastase is an enzyme in the body that breaks down starch.



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5/12/18 10:54 A

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Which of the following foods may help reduce your risk of osteoarthritis?

A - Flaxseeds
B - Pumpkin seeds
C - Hempseeds
D - Salmon
E - Safflower oil
All of the above
emoticon A, B, C and D only
A and D only

Explanation
A diet low in omega-3 fatty acids (the good-for-you fats, from foods like flaxseeds, pumpkin seeds, hempseeds, and salmon) and high in unhealthy fats (corn, safflower and cottonseed oils, fatty meats, high-fat dairy products, saturated fat and trans fats) may contribute to your risk of developing osteoarthritis. Healthy omega-3's reduce joint inflammation while unhealthy fats can increase it. 

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5/11/18 12:14 P

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To build greater muscle strength, you should do ___ repetitions of each exercise.
Both A and D (8-10, fewer) emoticon
If your goal is to build strength and muscle size, then aim for fewer reps (such as 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that's where the phrase "heavy weight, low reps" come from.



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5/11/18 11:40 A

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Which of the following actions can cause osteoarthritis to develop?
All of the Above: (Heavy physical work, playing sports, repeatedly injuring a joint, A one time joint injury)
emoticon
Joint injuries or overuse, whether from physical labor, sports, or repetitive injury, can increase the risk for developing osteoarthritis. Even a single injury to a joint can result in the development of osteoarthritis many years later.



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5/11/18 11:36 A

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Soybeans can contain more Omega-3's than certain types of fish.
True emoticon
One serving of cooked soybeans contains more omega-3s (in the form of ALA) than some coldwater fish. Tofu, which is made from soybeans, contains Omega-3's, too, but only about one-third as much as the whole cooked beans do.



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5/9/18 5:57 P

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What equation determines whether your weight is appropriate for your height?
BMI emoticon
BMI (body mass index) is a quick and easy way to determine if your weight is appropriate for your height.



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5/9/18 5:54 P

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How often should a healthy person get his or her blood pressure checked?
Every time you see a doctor. emoticon
Healthy individuals should get their blood pressure tested by a medical professional every time they see the doctor, or at least once every two years. People with hypertension should do this more frequently, in accordance with their doctor's instructions.



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5/9/18 5:47 P

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What is the best way to prevent the flu?
Get a flu shot emoticon
Many doctors and health experts agree that vaccination (the flu shot) is the best way to avoid the flu. Talk to your doctor about whether or not you're a good candidate for flu vaccination. According to the National Sleep Foundation, lack of sleep can impair the effectiveness of the flu shot, so make sure you are well rested and caught up on any missed sleep before you get a vaccination.



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5/7/18 6:01 P

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Which of the following is responsible for the sweetness in some candies?
Corn syrup emoticon
Although all of these ingredients can be found in candy, corn syrup is the most common sweetening agent. Artificial flavors provide the flavor, but not the sweetness. Modified corn starch is a thickening agent, and yellow 5 is a food coloring.



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5/7/18 5:55 P

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High-impact exercises help reduce the risk of osteoporosis.
True emoticon
Because high-impact exercises put more stress on the joints and skeletal system, they actually help strengthen bones, reducing the risk of osteoporosis.



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5/7/18 5:50 P

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Daytime sleepiness always means a person isn’t getting enough sleep.
False emoticon
An individual has excessive daytime sleepiness when she feels very drowsy during the day and has an urge to fall asleep when she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. These problems can often be treated, and you should discuss your symptoms with a physician.



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4/22/18 9:56 A

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True or False: Exercising regularly can increase the size of the hippocampus region of the brain.


emoticon True




How Much Better Off Would We All Be If We Took Fewer Pills and More Walks?


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4/12/18 10:07 P

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True or False: Strength training elevates your metabolism immediately following a workout.

emoticon True

Explanation
Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end. 



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4/6/18 2:44 P

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True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.

emoticon True



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3/26/18 9:28 P

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Flaxseeds contain more Omega-3 fatty acids per weight than salmon.
True emoticon
Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!




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3/26/18 9:23 P

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The iron found in animal products is called?
Heme iron emoticon
Iron is available from foods of both animal (heme iron) and plant (non-heme iron) origin. It is better absorbed from heme iron sources.




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3/26/18 9:20 P

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Which food naturally contains vitamin D?
Fish emoticon
Vitamin D is found naturally in fish and fish-liver oils. However it is also found in vitamin D fortified milk.



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3/25/18 7:22 P

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The food ingredients erythritol, maltitol, and sorbitol are all examples of what?
Sugar alcohols emoticon
Sugar alcohols get their name from their unique chemical structure, which resembles both sugar and alcohol. But they're neither sugars nor alcohols. In fact, sugar alcohols are a type of carbohydrate that sweetens foods, but with half the calories of sugar. There are several specific types of sugar alcohols (usually ending with the letters "-ol"): erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol.



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3/25/18 7:18 P

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What is the main fatty acid in coconut oil?
Lauric Acid! emoticon
Caprylic acid and capric acid make up only 10%-15% of coconut oil. Coconut oil’s main fatty acid is lauric acid.



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3/25/18 7:12 P

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What would happen if you ate two peanut butter cookies instead of two (plain) sugar cookies?
You'd consume fewer calories emoticon
Peanut butter may be notorious for its high fat content, but traditional peanut butter cookies are usually lower in calories than most other choices.
Sugar cookies: 170 calories, 9 grams fat
Peanut butter cookies: 121 calories, 7 grams fat



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3/24/18 3:58 A

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About ____% of the calories you consume post-workout should come from fat.
15% emoticon
Fat doesn't play a big role in post-workout recovery, and eating too much fat after a workout won't help your weight control or fitness endeavors. Only 15% (or less) of your post-workout calories should come from fat—that's less than 10 grams.



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3/24/18 3:49 A

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Lifting weights can also help strengthen your bones.
True emoticon
Strength training builds strength in your muscles and bones, making it a great form of exercise to help prevent osteoporosis.



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3/24/18 3:45 A

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According to the Nurses' Health Study, just 3 hours of brisk walking per week can lower a woman's risk of heart disease by how much?
30% emoticon
According to the long-term Nurses' Health Study, which follows the habits and health of 72,000 female nurses, three hours of brisk walking each week (that's just 30 minutes per day) can lower a woman's risk of heart disease by 30% to 40%.



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3/23/18 8:40 A

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With proper treatment, osteoarthritis is curable.
False emoticon
Osteoarthritis is a long-lasting condition that usually gets worse slowly over time. However, treatment plans and lifestyle changes can help reduce pain and discomfort and maintain joint function.



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3/23/18 8:33 A

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Men need more vitamin K each day than women do.
True emoticon
The recommended daily vitamin-K intake for adult males is 120 micrograms; women need 90 micrograms daily.



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3/23/18 8:21 A

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The average American family throws away _______________ worth of food per year.
$1300 - 2300 emoticon
According to The Natural Resources Defense Council, "American families throw out approximately 25 percent of the food and beverages they buy. The cost estimate for the average family of four is $1,365 to $2,275 annually."



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3/22/18 11:38 A

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How many calories does a single gram of carbohydrate provide?
4 emoticon
One gram of carbohydrate provides 4 calories.



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3/22/18 11:32 A

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Men can get cellulite.
True emoticon
While the structure of men's skin prevents most men from getting cellulite, there are some cases of male orange-peel appearance—particularly in men with lower levels of the male hormone androgen. Overall, about 10% of men have cellulite (compared to over 90% of women).



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3/22/18 11:20 A

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What percentage of a cucumber is made of water?
96% emoticon
Made up of 96% water, cucumber is your best friend in hot weather! At 8 measly calories per serving, it's also a great source of fiber and vitamin K, and may help reduce inflammation in the body.



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3/21/18 1:39 A

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What is the name of the condition of an UNDERACTIVE thyroid?
Hypothyroidism emoticon
Hypothyroidism, the chronic condition of an under-active thyroid, affects millions of Americans. It's most commonly caused by chronic autoimmune thyroiditis or Hashimoto's disease, and can result in a variety of symptoms, including: weight gain (caused by a reduction in metabolism), water retention, depression, muscle pain, increased cholesterol, fatigue, mental "fog" and more.



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3/21/18 1:33 A

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Depression can occur when other areas of your life are going well.
True emoticon
People can experience depression even when life is going well. While depression can be triggered by unfortunate life events, that is not always the case.



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3/21/18 1:23 A

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Only liposuction can remove cellulite.
False emoticon
Extracting the fat layer between the skin and the fibrous bands of connective tissue can actually accentuate the lumpy appearance and make cellulite worse. Liposuction can remove pockets of stubborn fat, but it is not suitable as a cellulite treatment.



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3/20/18 12:04 P

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True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.

emoticon True

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
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Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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3/20/18 2:42 A

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To help relieve some of the discomfort of hot flashes, a woman can
A, B and D only emoticon
Hot flashes are common in most women during perimenopause, menopause, and even the post-menopausal years. More than three cups of coffee or caffeinated beverages per day, or less if you are particularly sensitive, can aggravate hot flashes. Wearing layers of clothing is recommended to help you cool off quickly during a hot flash and warm up if you get chilled after one. Layering blankets on your bed may help if you are experiencing hot flashes at night. While hormone replacement therapy can help relieve hot flashes, it isn't routinely recommended for menopause symptoms since it does carry other risks; talk to your doctor about its pros and cons to decide if it's right for you.

Edited by: SUNSET09 at: 3/20/2018 (02:43)

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3/20/18 2:40 A

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How many calories per gram does alcohol contain?
7 emoticon
[Alcohol] is high in calories, second only to fat in calories per gram (fat has 9 calories per gram; alcohol has 7). If you drink alcoholic beverages regularly, they can contribute a lot of calories to your diet, which can slow or stop weight loss, and promote weight gain. To limit the effect of alcohol on your weight, drink alcohol in moderation (defined above) or only on occasion.



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3/20/18 2:34 A

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Fresh juice is a good source of fiber.
False emoticon
Drinking the juice of fruits and vegetables means consuming their water and much of their vitamin and mineral content; however, the pulp, or fiber, which also has many health benefits, is removed.



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3/20/18 2:31 A

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Some medications can affect your heart rate during exercise.
True emoticon
Some medications (such as beta-blockers) can affect your heart rate during exercise. An exerciser taking beta-blockers may be working at a high intensity but might never reach her target heart rate. Therefore, people on medications that affect heart rate should not measure workout intensity by counting their heart rate.



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3/19/18 1:40 A

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What is the leading cause of death in the United States?
Heart Disease emoticon
Explanation
Heart disease is the #1 killer in the U.S. Here are the facts:
*Nearly 1 million Americans died of heart disease in 2002, making it the leading cause of death.
*52 million Americans have high cholesterol, a leading cause of heart disease.
*67 percent of Americans are overweight or obese, the top contributor to high cholesterol.



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HDL cholesterol is the healthy kind.
True emoticon
HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease.



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How many calories does a single gram of protein provide?
4 emoticon
One gram of protein contains 4 calories.



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3/18/18 4:32 A

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Antibiotics can treat a cold or the flu.
False emoticon
When you come down with a cold or the flu, the last thing you should do is take an antibiotic. Most antibiotics only work against infections caused by bacteria, so they won't work against illnesses (like the cold or the flu) that are caused by viruses. Currently, no licensed antibiotics exist for fighting the common cold. Some prescription antibiotics (known as antiviral medications) are available and effective against the flu, but only if they're taken very early in the illness.



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About ____% of the calories you consume post-workout should come from protein.
25% emoticon
While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.



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Your body needs cholesterol to be healthy.
True emoticon
Cholesterol is a building block of body cells and hormones. It makes up 50 percent of your nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. But the dangers of high cholesterol, including artery blockage and heart disease, are well-documented. Other studies suggest that very low cholesterol levels can also be harmful and dangerous. The key seems to be making sure your body has enough--but not too much.



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3/17/18 1:28 A

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An HDL ("good" cholesterol) level of __________has been linked to lower disease risks and protection against heart disease for both men and women.
60 mg/dl emoticon
According to the American Heart Association, men should aim for HDL levels of 40 mg/dL or greater, and women should aim higher than 50 mg/dL. Levels of 60 mg/dL or more for both genders have been linked to lower disease risks and protection against heart disease.



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3/17/18 1:24 A

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Ditch that 1/4 cup of turkey gravy on your mashed potatoes to save?
30 calories emoticon
Turkey gravy only contains about 30 calories per 1/4-cup serving, but those calories can add up quickly if you pour more than this suggested serving size!



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3/17/18 1:18 A

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Regularly walking about 10,000 steps per day can help lower blood pressure?
True emoticon
A 2001 study published in Medicine & Science in Sports and Exercise found that sedentary women with high blood pressure reduced their systolic blood pressure and body mass by walking 9,700 steps per day at a self-selected pace for 24 weeks.




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3/16/18 3:21 A

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If you feel any discomfort whatsoever during exercise, you should stop.
False emoticon
A certain amount of discomfort during exercise is normal and inevitable. After all, you are challenging your body to do more than it is accustomed to. But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you: Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm; feel dizzy or sick; break out in a cold sweat; have muscle cramps; feel sharp pain in your joints, feet, ankles, or bones; or notice that your heart starts racing or beating irregularly.



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High blood pressure is usually asymptomatic.
True emoticon
You may have high blood pressure and not even know it. While 50 million Americans suffer from this affliction, 33 percent don't even know they have it, and 70 percent don't have it under control. High blood pressure is often referred to as the "silent killer." In general, it does not directly cause symptoms. When blood pressure is very high, it may cause symptoms such as headaches, dizziness, fatigue and ringing in the ears. However, it often causes no symptoms. The only way to know where you stand is to have your blood pressure checked by a qualified professional.



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