From a blister to a nagging knee ache, the repetitive movements of running can cause a heap of discomfort and pain. Here’s how to prevent common running injuries and ailments, so you can keep up with your routine. Source: Thinkstock View Slideshow ›

New research reveals that women who take any type of hormone replacement therapy for longer than 10 years may increase their risk of breast cancer. Some women still use hormone replacement therapy to help ease unpleasant symptoms of menopause, which can include hot flashes, night sweats and memory problems. Estrogen plus progesterone is prescribed for women who still have a uterus because research has shown that progesterone decreases the risk for cancer in the uterus lining. Women who no longer have a uterus because they’ve had a hysterectomy are treated with estrogen-only therapy. Over the past decade research has gone back and forth about these drugs, raising concerns about their impact on breast cancer and heart disease. A study published just last month suggested estrogen might be good for you in the short term, but a new study presented at the American Association for Cancer Research conference in Chicago this week is the first study to examine the effects of hormone replacement therapy for longer than 10 years. Lead study author Dr. Wendy Y. Chen of the Dana-Farber Cancer Institute in Boston, Massachusetts, says her research shows that women should be careful with long-term use of hormone replacement therapy. In 2002, one arm of a large U.S. study – the Women’s Health Initiative (WHI) – set out to confirm that hormone replacement therapy helps prevent heart disease. It was halted when it was discovered that women in the study taking estrogen plus progesterone actually had an increased risk for invasive breast cancer, blood clots, strokes and heart disease after about five years.  While combination hormones showed some benefits including reduced hip fractures and colon cancer, the researchers determined that “harm was greater than the benefit." In a separate study, the WHI also looked at women who were taking estrogen-only hormone replacement therapy.  This study was stopped in 2004, when researchers detected an increased risk for stroke and blood clots.  The study found a decreased risk of breast cancer compared to women who were taking the placebo, but the difference was not statistically significant. Chen's current research looked at data from the Nurses Health Study from 1980 to 2008, which tracked the health of about 60,000 nurses. It looked at women who used estrogen or estrogen plus progesterone for more than 10 years and found: – Estrogen plus progesterone use for 10 to 14.9 years had an 88% higher incidence of breast cancer – Estrogen plus progesterone use for 15 to 19.9 years had an increase risk of “more than twofold” – Estrogen use alone for 10 to 14.9 years had a 22% increased risk of breast cancer – Estrogen alone for 15 to 19.9 years had a 43% increased risk of breast cancer The research found that the risk for breast cancer did not plateau for either type of hormone therapy.  Dr. Chen notes that “there’s a continued effect over time. The longer you use it, the higher the risk.” It's important to keep the numbers in perspective.  According to the National Institutes of Health , when you break down the increased breast cancer risk for women in WHI taking estrogen and progesterone, the absolute risk was really low. But putting that number into percentages makes the statistics seem daunting. “This study adds an important piece to the available evidence regarding hormone replacement therapy," said Dr. Michael Cowher, breast surgeon at the Cleveland Clinic Breast Center. “Similar to estrogen plus progesterone therapy, there is also an increased risk to continuing estrogen alone therapy for longer than 10 years.  The initial decrease in breast cancer incidence may revert to an increase with long term usage. For women that have been on long term HRT, either estrogen alone or estrogen plus progesterone, this study may prompt a discussion with their doctor to consider stopping." The American Cancer Society urges women to talk to their doctors and weigh the risks and benefits of using hormone replacement therapy.  Those risks may include cancer, heart disease and blood clots.  The ACS advises women to use the lowest dose possible for the least amount of time to prevent harmful long term effects. Despite the increased risk for developing breast cancer, the researchers did not find an increased risk for dying from breast cancer.  Chen and her colleagues are currently examining this aspect of the findings. Filed under: Breast Cancer , Women’s Health Tagged: Ann J. Curley – CNN Medical Assignment Manager

Cardio classes like Zumba and kickboxing are addictive because they’re so fun that you hardly feel like you’re exercising. Depending on whether you get classes through a gym membership or pay for them individually, they can run as much as $10 to $20 a pop. This really adds up if you take several each week, but here are four ways to save money and get hooked up with free fitness classes. Barter: If you really want to take a class for free, talk with someone who works at a gym or fitness studio near you to find out if they’ll barter classes for services. You can help out with everyday duties such as checking in classes, sweeping and mopping the floors, washing or putting away equipment, or manning the gym or studio store. When I first started practicing yoga, I would check in and sweep up after the 7:30 Vinyasa class and, in exchange, I could take a class for free. Internet classes: You can also surf the web and find classes online. Here’s a list of websites that offer free (or dirt cheap) yoga classes . There are also websites like DailyBurn , EMG Live Fitness , or Connect Online Fitness that may not offer classes for free, but the monthly membership fee or price for individual classes is so low that you’ll end up forking over much less than you’re paying now. Continue reading for two more ways to get fitness classes for free.

Whether it’s because of a cold or allergies, coughing at night is not only annoying, it prevents you from getting the sleep you need to stay healthy. Before you down cough medicine (which often just masks the cough), you might want to relieve your nighttime cough with one of these natural remedies. Steam up: Before hitting the hay, create a steam room in the bathroom. Shut the door, don’t turn on the fan, and take a hot shower. Let the water gently run on your face, or if that’s too intense, place a warm washcloth on your sinuses, allowing the heat and steam to help relieve sinus congestion. You can even use a neti pot in the shower – just be sure to fill it with warm distilled or sterilized water, not the shower water. Using a neti pot after you’ve breathed in steam can make it more effective. Get moist: Since dry air can often cause a dry cough (especially in the Winter months when we crank up the heat), moisten the air you breathe by running a cool-mist humidifier on low throughout the night (I’m a fan of this humidifier from Crane ). In the morning, be sure to wipe down your windows and windowsills as condensation tends to form, and you don’t want this moisture to encourage mold growth, which can also aggravate a cough. Follow the directions that came with your humidifier when it comes to cleaning it, and disinfect it thoroughly at least once a week to avoid mold growth. Keep reading for more natural ways to beat your nighttime cough.

FitSugar reader For the Love of Fiber has a healthy recipe to warm you up on a cold day. She shares it with us in our Healthy Recipe group in the Fit Community. This soup is incredible on a crisp Fall day. The x-factor is the butternut squash and the roasting; something about that combo, plus the kale - let’s not forget that superstar – creates a savory combo that just melts in your mouth and leaves you warm and satisfied. Learn how to make this soup after the break!

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You’ve stuck to your strength-training routine and have memorized every workout in your favorite exercise DVD. You’ve probably noticed changes in your body, including those uber-toned arms that you never thought you’d have. Now that you’re getting stronger, here’s a reminder that you may be ready to increase the weight of your dumbbells. The right dumbbell weight for you will fatigue your muscles in eight to 12 reps – meaning you feel a burning sensation and feel like you can’t lift your arm anymore. If you’ve been working out regularly, chances are your muscles have gotten stronger, so lifting the same weights that you used when you started strength training will be easier than it was when you started, and it will take longer for your muscles to fatigue. So don’t be afraid to step up your weights. You won’t bulk up, but you will be able to work out more efficiently. If you’re just starting out, here’s a chart of typical dumbbell weights by exercise for beginners .

MIAMI (CBS4) — Gout is one of the most painful arthritis conditions, and it’s no longer a problem only for older people. It’s now attacking people as young as 30. At 40, Bob Fratto thought it was just a sprain. “It started out as a small pain in my big toe,” he described. He didn’t think he’d have arthritis, especially an excruciatingly painful kind. “The whole toe area was red and inflamed, and extremely sensitive to the touch. You couldn’t even pull a sheet over it when you’re in bed and not have like very extreme pain,” he added. “It progressed into my ankle, making it impossible to walk at times. I even used a crutch for a week.” Fratto has gout, and younger and younger people are being diagnosed with it. “I’m seeing a fair amount of gout in people who are 30s, 40s, and 50s I’d say over the last three to four years, than for example, when I was training – most of the gout was in 60s, 70s, 80-year-old patients,” said arthritis specialist Dr. Fotios Koumpouras. With gout, uric acid builds up in the joints and forms crystals. These cause pain and swelling, typically in the big toe. “Gout is one of the most painful arthritis conditions known,” Dr. Koumpouras said. “Individuals who get multiple attacks of gout lose work, these people have difficulty ambulating. We think diet plays a large role for why younger patients are getting gout.” “Some of the things you shouldn’t be doing when you have a gout inflammation I was still doing,” Fratto admitted, “like having red meat, and having alcohol.” As obesity rates have grown, so has the number of people with gout. Gout and obesity are just indicators though that there might be other body system problems, like high cholesterol, diabetes, even kidney failure. The good news is that gout is treatable. “Some people will require medication on a daily basis to manage their gout,” said Dr. Koumpouras. “I went on a prescription pill, and it lowered my uric acid. It took a couple months for my active attack to subside, but now I’m in good shape,” said Fratto.

I heart Naya Rivera – aka Santana from the Cheerios! – for playing one of my favorite characters on Glee . The back-and-forth she and Brittany (Heather Morris) share is hilarious and is usually the source for the best one-liners of the show. But Naya’s not all snark. Since she spends her days running around in a cheerleader skirt that reaches all the way up to there, staying in shape is also part of the routine. Here’s what Naya shared about her diet and exercise routine in the November issue of Fitness . Her go-to exercise : “Legs and butt get the most attention in the Cheerios uniform, so those are my target areas. Lots of squats!” Least favorite move : “I hate crunches. I do planks – traditional and side planks – instead for my abs.” Can’t-live-without foods : “When we did the Glee Live tour, I had to have hummus and guacamole on hand for healthy snacks.” On her athletic past : “My dad always wanted me to be sporty, so I tried softball. I was 12 and tiny, and all the other girls were huge and looked 25. I was too afraid of the ball to bat.”

It seemed obvious the computerized system would prevent harmful drug interactions. As it turns out, the system itself caused some harm.