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50 Health Tips Index
Alzheimer's Protection with Coffee
Blood Sugar Controls with Fruit
Brazil Nuts against Colon Cancer
Broccoli Sprouts as Ulcer Sprinklers
Carbohydrates and Insulin Levels
Exercise, Diet and Heart-Attack
Exercise-induced Asthma Triggers
Exercise to Fight Artery Inflammation
Green Tea Antidote to Heart Disease
Lose Weight without Eating Less
Peanut Butter Diabetes Prevention
Plastic Straw as Pepper Shaker
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BUSTED! Find out what 5 major eating mistakes we all make, according to top US nutrition experts, and how to fix them.
Alzheimer's Protection with Coffee
To help fend off age-related ailments such as Alzheimer's disease, drink coffee. A new report links regular coffee drinking with a lower risk for this disease. The antioxidants found in coffee may offer this protection.
Researchers at the National Public Health Institute in Helsinki, Finland, studied the diets of 60,000 men and women over the course of a year and found that individuals who ate apples the most frequently were 12 percent less likely to die during the course of the study than those who rarely bit into a McIntosh or Granny Smith. They were also much less likely to develop the following diseases. Slices your risk of . . . Asthma by 45% Type-2 Diabetes 27% Stroke 25% Lung Cancer 60% Heart Disease 25%
Wiggle your jaw while exercising to see if you're relaxed.
Get Fit Bicycling: If you are 150 pounds, sleeping burns 61 calories an hour, tap dancing burns 326 calories, and bicycling at 15 MPH burns 680 calories an hour!
If you love bike riding for fitness and pleasure, subscribe to BICYCLING magazine today.
Blood Sugar Controls with Fruit
According to a new study conducted at Ohio State University, eating a piece of fruit 30 to 60 minutes before a meal could help diabetics--and nondiabetics--keep their blood sugar in check. Researchers made the discovery after analyzing blood samples from a group of nondiabetic adults who'd been given 2 teaspoons of fructose (the amount of natural fruit sugar in an apple) before eating a serving of instant mashed potatoes. "Once absorbed by the liver, the fructose activates an enzyme called glucokinase, which helps pull additional sugar from your blood, keeping your blood-sugar level stable," says Steve Hertzler, Ph.D., R.D., the study author. Having fewer blood-sugar spikes helps prevent your body from going into fat-storage mode, so it could keep you leaner, even if you aren't diabetic.
Boot Basics #3: To extend the life of your boots, never dry them near a heater or in direct sunlight. If they're wet after a trip, stuff newspaper inside. Repeat every 12 hours until dry. Get more great tips in every issue of BACKPACKER magazine. Subscribe now and get a FREE gift instantly!
Brazil Nuts against Colon Cancer
Swap the Honey Barbecue Fritos for a snack that may save your life: Brazil nuts. They're the top food source of selenium, a mineral that one study showed may reduce the risk of colon cancer by as much as 60 percent. "It looks extremely promising as a way to help prevent colon cancer," says Michael Wargovich, Ph.D., director of the basic-research program at the South Carolina Cancer Center. The best news: A couple of Brazil nuts a day will help you hit the target amount of 200 micrograms of selenium.
Broccoli Sprouts as Ulcer Sprinklers
Carbohydrates and Insulin Levels
Eating carbohydrates can boost insulin levels in the body which allows an amino acid, tryptophan to enter the brain and convert into the calming chemical, serotonin. But, aware of the intake and calorie amounts.
Chromium Shortage & Diabetes
According to new research from the Harvard school of public health, not getting enough chromium in your diet could increase your risk of developing diabetes and heart disease. In a study of 400 men, researchers found that those with low levels of the mineral in their systems were significantly more likely to develop heart problems than men with higher levels. Low levels of chromium also appear to make your body more resistant to insulin, increasing your risk of developing diabetes. You need between 200 and 400 micrograms of chromium per day--more than you're likely to get from your regular diet. "Look for a supplement labeled chromium picolinate--it's the most easily absorbed by the body," says Gary Evans, Ph.D., a chromium expert formerly with the United States Department of Agriculture.
Coffee-induced Heart Problems
A study out of the Netherlands found that drinking four or more cups of coffee a day could raise homocysteine in your blood to dangerous levels. (High homocysteine levels are a known risk factor for heart problems.) The researchers found that people who drank four or more cups of coffee a day had 11 percent higher levels of homocysteine in their blood than non-coffee drinkers. Switching to decaf won't help. It's a compound called chlorogenic acid that appears to trigger the increase in homocysteine levels. And, unlike caffeine, chlorogenic acid can't be filtered from the brew.
Computer Relief
With all due deference to Bill Gates, this is for everyone shackled to a friggin' computer. "When we're under stress, we usually lean forward to focus on what we're doing," says Neil Chasan, a physical therapist in Seattle. "This makes the muscles of the neck and lower back work harder--and they're small to begin with." For quick relief, do what Chasan does when he's deskbound: Clasp your hands behind your neck and squeeze your shoulder blades together. Now let your head fall forward so your chin is close to your chest, and bring your elbows together in front of you so they're touching. Pull down with your hands for several seconds, then release. Repeat six to eight times whenever you're knotted up.
Dizziness & Dehydration
Feeling dizzy can be a sign that you’re dehydrated or over-hydrated. For the healthy middle ground, every 15-20 minutes of running, drink about 5-12 ounces of water.
Eat Fat, Feel Better
Eat fat, feel better? If you’re feeling down, you may be suffering from a shortage of…fat. Click here to read article.
Exercise, Diet and Heart-Attack
You may be able to reduce your heart-attack risk significantly in as little as 3 weeks. We've known for years that diet and exercise help fight heart disease, but a new study from the University of California shows that intense exercise and rigorous changes to your diet can shrink your heart-disease risk in a matter of weeks. In the study, researchers put 11 men on a low-fat, high-fiber diet combined with up to an hour a day of aerobic exercise. After just 3 weeks, the men's blood pressures dropped by as much as 14 percent, while their total-cholesterol and triglyceride levels plummeted by 20 and 41 percent, respectively, says R. James Barnard, Ph.D., the study author.
Exercise-induced Asthma Triggers
To help control exercise-induced asthma triggers (EIA), pick your environment. Exercise in warmer temperatures rather than colder ones. Avoid cold dry air (two EIA triggers).
Feeling too tired to exercise? Then go out for a run. Research has shown that regular exercise-particularly vigorous exercise such as running-promotes better sleep quality.
To remind yourself of how much you love exercise, keep a scrapbook of your
exercise history. When you don't feel like getting up to exercise, get out your book.
Exercise to Fight Artery Inflammation
Think of your workout as powerful medicine. Scientists at the University of Pennsylvania found that rapid bloodflow evidently fights inflammation in your arteries like a high dose of glucocorticoids, a steroid.
Inflammation is a prime suspect in heart disease. Flowing blood triggers receptors in the cells in the lining of your blood vessels, activating anti-inflammatory properties. Summing up: Inflammation bad, exercise good. Got it? Now go.
Eating bluefin tuna may rid you of the blues. Scientists have found that an omega-3 fatty acid found in certain oily fish can decrease the symptoms of depression. The study, published in the Archives of General Psychiatry, found that a daily dose of fish oil helped people who didn't respond well to antidepression medications feel less depressed and have fewer problems sleeping. The discovery backs up previous research showing that people with depression often have low levels of omega-3 fatty acids in their blood. Researchers hope to develop a drug based on the finding, but until it's available, eating more fish or taking a fish-oil supplement may help lift your mood
Unfiltered fluorescent overhead lighting is one of the leading causes of eye problems for office workers, according to research from the Southern California College of Optometry. But the remedy is simple: Stick a tinted UV filter over the lights in your office and you may eliminate any eyestrain you've been suffering. In a test, researchers placed tinted UV filters over the lights above 49 computer users' desks. Within weeks, the workers claimed to have significantly less blurry vision, eye fatigue, and sensitivity to light than before the trial. To reduce the glare in your office, look for a prismatic, tinted fluorescent-light cover designed to mimic natural sunlight.
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Garden Organically
WHAT DOES IT MEAN TO GARDEN ORGANICALLY? The simple answer is that organic gardeners don't use synthetic fertilizers or pesticides on their plants. But gardening organically is much more than what you don't do. Click here to read article.
Gradual Phases
When it's time to phase in a new training element, do so gradually, whether it's longer distance running or more speedwork.
Grape-seed and Skin Wounds
Grape-seed extract appears to improve the skin's ability to heal. In trials, Ohio State University researchers found that lotions made with grape-seed extract can help cuts heal more quickly than they would on their own. The lotion works by improving blood-flow to the site of the wound.
Green Tea Antidote to Heart Disease
To reduce the risk of artery disease or heart attacks, drink green tea every day. Researchers found that those who drank 1 to 2 cups daily were less likely to have heart problems than those who didn't drink green tea. It's possible that the flavonoids found in the tea help boost heart health.
Lose Weight without Eating Less
Lose 20 pounds in a year without eating less! Sound impossible? According to the USDA, 10 to 14% of your daily calories don’t come from food at all. Click here to read article.
Mangoes Beat Carrots
Carrots have the rep, but go with mangoes. They're loaded with beta-carotene and vitamins C and E, three antioxidants that protect your eyes from vision-altering free-radical damage. "We know that these antioxidants help decrease vision loss in patients with age-related macular degeneration," says Peter Kaiser, M.D., a retinal surgeon at the Cleveland Clinic. Hate mangoes? Eat a kiwi. Research shows that high blood pressure may increase the risk of blindness in old age. Kiwis are packed with potassium, a natural BP buster.
Get Fit with MEN'S HEALTH: If you are 150 pounds, sleeping burns 61 calories an hour, kissing burns 68 calories an hour, and doing sit-ups, pull-ups and jumping jacks burns 544 calories an hour! Discover health and fitness tips just for you. Subscribe to Men's Health, the magazine men live by.
Noisy Memories
Living in a noisy neighborhood could ruin your kid's memory. In a study of German children, researchers found that those who lived near a busy airport had more difficulty learning to read, as well as remembering facts over a long period. Move away from the noise, though, and your child's memory should improve.
Organic Oranges
A Truman State University study reports that organic oranges have up to 30 percent more vitamin C per fruit than other types of oranges. Researchers speculate that fertilizers used on commercial farms cause oranges to suck up more water--making them larger but also diluting their vitamin content.
Taking the long view of pace gives you patience, and with patience comes peace of mind. Fittingly, the word "peace" is in Latin spelled p-a-c-e.
Peanut Butter Diabetes Prevention Whip up a peanut-butter-and-jelly sandwich. In a study published in the Journal of the American Medical Association, researchers found that those people who ate peanut butter just once a week had a 16 percent lower risk of developing type 2 diabetes than those who didn't eat any (five or more servings a week resulted in a 27 percent lower risk). One explanation may be the fats in peanut butter. "Previous studies have shown that a high intake of mono- and polyunsaturated fats improves insulin sensitivity," says Rui Jiang, Ph.D., lead author of the study. And although the research was done on women, there's no reason to think that men won't reap the same benefits, adds Jiang.
Peppermint, Nature's Answer
Quick, find a 7-Eleven (or any other quick-mart) and hit the candy aisle. You're looking for nature's answer to nausea: peppermint. "It's an antispasmodic that works to decrease the stomach contractions causing your nausea," says Patti McCormick, Ph.D., R.N., president of the Ohio Academy of Holistic Health. "Even sucking on a piece of peppermint candy can help." Or chew Wrigley's Extra Peppermint; it contains the most natural peppermint oil of any gum.
Pet Your Stress
When it comes to relieving stress, nothing beats Bowser--not your buddies, not booze, not even your wife. In fact, spending time with your pet may be the best way to fight stress. Researchers at the State University of New York put people in stressful situations and measured changes in their blood pressures and heart rates. Sometimes the volunteers were alone, and sometimes they were in the presence of a friend or loved one or their favorite pet. "In almost all instances, the pet owners experienced the least stress and recovered from their stress the fastest," says Karen Allen, Ph.D., the study author.
Plastic Straw as Pepper Shaker
Turn a plastic drinking straw into a lightweight resealable salt or pepper holder. Hold one end over a flame for a couple of seconds, then immediately pinch it shut with a pair of pliers. Fill the straw with salt or pepper, and heat-seal the other end. At mealtime, clip one end, use what you need, and seal it again with a match or lighter
Protein Snacks
Protein makes a great snack because it keeps you full. So stock up on precooked chicken, like Perdue Short Cuts Chicken Strips. They're white meat, already roasted and ready to eat. Healthier than wings, easier than driving to KFC. Eat them cold or zapped, by themselves, on a salad, or wrapped in a tortilla. Lots of protein, little fat.
Remedy for Ulcers & Heartburn
A thousand-year-old Oriental remedy for ulcers and heartburn may actually work. Researchers at the University of Newcastle in England found that ecabet sodium tablets help thicken mucus layers in the stomach, while simultaneously preventing damage to the esophagus from acid reflux. The white powder, which is extracted from the bark of pine trees, is sold as an herbal supplement.
To gradually decrease your heart rate, stretch your calf, quadriceps, and hamstring muscles, ease into gentle backward running. After your workout, turn around and jog backward for a minute or so. Gradually work up to a 5 minute total.
Get Fit Running: If you are 150 pounds, sleeping burns 61 calories an hour, race walking burns 442 calories and running 5mph burns 544 calories an hour!
To reach your personal, health, fitness, and performance goals, subscribe to RUNNER'S WORLD today!
Feeling like your glass is half empty? Go out for a run and you'll return feeling like it is half full. Experts have found that running activates the creative side of the brain, which assists with problem solving. Regular running has also been shown to promote a positive outlook on life.
Buy the Right Running Shoes for You! Twice a year RUNNER'S WORLD publishes a shoe-buying guide that reviews all the latest models, honestly and completely. It's the best shoe-buying guide available anywhere, and its all part of your subscription. Subscribe now and you'll also get The Complete Runner's Guide FREE!
Save Our Earth
To save our earth, drive a fuel-efficient car. Hybrid-electric cars and subcompacts are the best. Whenever possible: carpool, combine errands, take mass transit, ride your bike, telecommute, and shop online. This way, you'll save money and cut back on energy use.
Sip, Don't Gulp
Go slow! Don't gulp your post-exercise beverage -- sip it instead! New research shows sipping helps you retain fluid better for quicker rehydration. Get more cutting edge research every month in RUNNER'S WORLD. Subscribe now and get The Complete Runner's Guide FREE!
Sleep before Flu Shots
Before you roll up your sleeve for a protective flu shot this winter, make sure you've had a good night's sleep. A study in the Journal of the American Medical Association found that flu shots are less likely to keep you from getting sick if you're sleep-deprived than if you're well rested. In trials, researchers found that 10 days after getting the vaccine, sleep-deprived men had less than half as many flu-fighting antibodies as men who'd logged a full night's rest. The antibody levels eventually even out when you get more sleep, but until they do, sleep-deprived guys are much more likely to catch the flu, says Eve Van Cauter, Ph.D., the study author.
Wear sunglasses to feel fresher on long rides. Sound silly? Squinting into the sun and wind taxes the muscles of your eyes and face, which contributes significantly to fatigue.
Treating Both Pain & Swelling
If you're treating swelling as well as pain, try aspirin or ibuprofen, both reduce inflammation. Acetaminophen fights pain but not swelling.
Vitamins after Angioplasty
If you've had an angioplasty, ask your doctor about taking daily supplements of folic acid, vitamin B6, and vitamin B12. In a University of California study of 553 people who'd had angioplasties, those who took the vitamins for 6 months after the procedure were 30 percent less likely to require follow-up surgery. They were also less likely to have another heart attack or to die as a result of the procedure.
Yogurt Health Benefits
To meet 45 percent of your daily calcium needs in just over 100 calories, eat a cup of non-fat yogurt. Yogurt also supplies a quality dose of protein and the B vitamin riboflavin. On top of all this, the active bacteria cultures in most yogurts bolster your immune system and aid in the digestion of lactose, the milk-sugar in dairy products.
Time to spoon. An 8-ounce yogurt (the light kind) contains 400 mg of calcium, almost half of the 900 mg research shows you need to eat each day to keep the obesity gene turned off. "If you don't get enough calcium, the body stores fat more readily," says Susan Kleiner, Ph.D., R.D., a nutritionist and author of Power Eating. Plus, yogurt has 8 to 10 grams of protein, which, according to Kleiner, helps suppress appetite and may boost the activity of leptin, a hormone that plays a key role in calorie burning.
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