Problems are solved by sleeping

Sleeping on a problem really can help solve it, say scientists who found a dreamy nap boosts creative powers.

They tested whether "incubating" a problem allowed a flash of insight, and found it did, especially when people entered a phase of sleep known as REM.

Volunteers who had entered REM or rapid eye movement sleep - when most dreams occur - were then better able to solve a new problem with lateral thinking.

Proceedings of the National Academy of Sciences has published the US work.


" We propose that REM sleep is important for assimilating new information into past experience to create a richer network of associations for future use " The study authors

In the morning of the test day, 77 volunteers were given a series of creative problems to solve and were told to mull over the problem until the afternoon either by resting but staying awake or by taking a nap monitored by the scientists.

Compared with quiet rest and non-REM sleep, REM sleep increased the chances of success on the problem-solving task.

The study at the University of California San Diego showed that the volunteers who entered REM during sleep improved their creative problem solving ability by almost 40%.

The findings suggest it is not merely sleep itself, or the passage of time, that is important for the problem solving, but the quality of sleep.

Lead researcher Professor Sara Mednick said: "We found that, for creative problems you've already been working on, the passage of time is enough to find solutions.

"However for sleep problems, only REM sleep enhances creativity."

The researchers believe REM sleep allows the brain to form new nerve connections without the interference of other thought pathways that occur when we are awake or in non-dream-state sleep.

"We propose that REM sleep is important for assimilating new information into past experience to create a richer network of associations for future use," they told PNAS.

Dr Malcolm von Schantz of the Surrey Sleep Research Centre at the University of Surrey said: "Whatever the importance of the dreams themselves are, this paper confirms the importance of REM sleep, the sleep stage when most of our dreaming takes place."

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The methods to get down cholesterol without medicine

Getting Down high cholesterol levels will lengthen your life and raise the quality of life because it reduces the hazard of heart disease and stroke. Whenever possible it's safest to control cholesterol points without medicine, first. Constantly consult with your primary care physician about this. Even if you feel yourself demanding medicine to lower cholesterol, you may ask less if you can reduce the degrees about without medicine. The methods to get down cholesterol without medicine:

1. Diet
2. Working out


DIET


Diet exchanges can be hard and challenging, but once you develop recent eating usage and begin feeling healthier, it will bring fewer attempt. The methods to switch your food eating habits to aid in decreasing cholesterol levels :

Eliminate and cut foods that are higher in cholesterol - some suggest that cholesterol that occurs from food should be fewer than 300 mg per twenty-four hours. For those with high cholesterol who wish to take down their cholesterol may need to keep down the amount to 200 mg. Foods which have high cholesterol levels:


1. Eggs (mainly the yolk)
2. Chicken
3. Liver
4. Beef
5. Hotdogs
6. Butter
7. Sponge cake
8. Ice cream
9. Processed and deep fried foods

Limit foods that take trans fat or saturated fats- your human body will produce cholesterol from both saturated fats and trans. The government has intervened and implemented rules regarding trans fat. Most fast food eating places adopted voluntarily with the recent guidances while others were forced to. Some needed a little longer due to the desire to have exchanges but didn’t desire to convert the taste of their products. The head requires some fats for proper function, so be certain you don’t wipe out every fat from your diet.

Upgrade soluble fiber- it binds with fatty acids and gets the stomach to empty more slowly so that the rate of sugar release and absorption is prolonged. Soluble fiber shrinks the cholesterol that is absorbed in the intestines. Sources of soluble fiber:

1. Oats/bran
2. Nuts
3. Barley
4. Fruits
5. Vegetables
6. Flaxseed

Increase healthy foods to take down your fish, cholesterol-fruits, whole grains, vegetables, and lean meats will aid cut cholesterol.

Converting the direction you eat may get the beneficial side impact of weight loss. This is advantageous because sometimes even a 5-10 lb weight loss can take down cholesterol levels. Decreasing cholesterol too drastically will cause the body to produce its own cholesterol and that is more complicated to control and often will take medication.

Cholesterol is wanted for the following :

1. Fixing cell and broken tissue
2. Antioxidant properties
3. Part of every cell
4. Necessary for correct brain use and memory
5. Bile (aids in digestions) portion
6. Shaping of hormones
7. Keeps inflammation
8. Portion of vitamin production

Consume a high protein immune globulin supplement – a report released in the American Journal of Clinical Nutrition (2005 81 (4) p 792) discovered that men and women who carried reasonably high cholesterol, between 210 and 270 whole calculate, experienced a 6% drop in all cholesterol after only 3 weeks of having an immune globulin supplement.

Of importance to mark, the LDL cholesterol point dropped 7% while the HDL cholesterol degree stayed constant.

EXERCISE
HDL (positive cholesterol) raises with exercise and will contribute to taking down high cholesterol degrees.
Doing exercise at least 4 days out of the week- when the workout is mild activities ; it's advisable to strain to do it every twenty-four hours. Conventional exercises, weight lifting, and running aren’t the only exercises you can do to aid reduce cholesterol; the following activities can be part of cholesterol taking down workout habits:

1. Walking
2. Gardening
3. Chores
4. Dancing

Exercise at least thirty minutes per twenty-four hours- the minutes can be separated into lesser workout sessions as long it amounts thirty minutes by the end of the day.

Life-style exchanges like eating right and exercising take time to become portion of a daily act. Stick with it and the benefits will be valuable. When efforts to take down your cholesterol haven't been successful, your doctor may decide to put you on medication to take down your cholesterol levels.

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Drink Coffee to Keep Your Body and Brain Healthy

A cup of coffee daily will help you in more tactics than you think.

For instance, the daily dose of caffeine can keep Alzheimer's sickness in check, can help reduce cholesterol, protects against dementia, and decreases the chance of developing type 2 diabetes.

A daily dose of caffeine blocks the disruptive effects of high cholesterol that scientists link with Alzheimer's illness.

Caffeine equivalent of just a daily cup of Joe could protect the blood-brain barrier ( BBB ) from damage that occurs with a fat heavy diet, according to a study. The BBB protects the central nervous system ( CNS ) from what's left of the body's circulation, providing the brain with its own controlled micro-environment.

Previous research has demonstrated that raised levels of cholesterol break down the BBB which will then no longer protect the CNS from the damage due to blood borne contamination. BBB leakage occurs in a variety of neurological disorders like Alzheimer's sickness.

In one report, researchers of School of North Dakota ( UND ) gave rabbits 3 mg caffeine daily or the equivalent of an average daily cup of joe. The rabbits were fed a cholesterol-enriched diet in this time. After 12 weeks some lab tests indicated the BBB was noticeably more intact in rabbits getting a daily dose of caffeine.

The findings of the study have been broadcast in the open access Book of Neuroinflammation. "Caffeine appears to block many of the disruptive results of cholesterol that make the blood-brain barrier leaky," says Jonathan Geige of UND. "High levels of cholesterol are a risk factor for Alzheimer's sickness, perhaps by compromising the defending nature of the blood-brain barrier. For the first time we've shown that chronic ingestion of caffeine protects the BBB from cholesterol-induced leakage.

Caffeine is a safe and generally available drug and its capacity to stabilise the blood-brain barrier means it could have a critical part to play in therapies against neurological disorders."

Danish and Swedish researchers have disclosed that folks who drank three to five cups of coffee daily were 60 5 % not as sure to have developed dementia, compared to people who drank 2 cups or less. Earlier studies have linked coffee to a number of health perks that will make a contribution to this latest finding.

Coffee drinkers have shown a reduced risk of type 2 diabetes, less plaque formation in the brain, and reduced vascular risk - all three of these effects could contribute to lowering Alzheimer's risk. Coffee isn't the single thing that may help you boost your brain.

A new English study shows that vitamin D could help ward off dementia and lower your risk for Parkinson's sickness. You will supplement your brain with omega-3 fatty acids found in this power food. Caffeine would most likely not be good for pregnant moms as it increases the risk of miscarriage.

Yet another new report has discovered that drinking three cups of coffee daily can help forestall ovarian cancer in girls.

A gang of world analysts has carried out the study and made public that women who take caffeine matching to three cups of coffee common-or-garden are no longer as sure to develop ovarian cancer later in life. The team came to the conclusion after researching the effects of coffee intake on a grouping of nurses.

The researchers compared the diets of 80 thousand of these girls with the superiority of ovarian cancer as part of the study between 1976 and 2004. According to the researchers, 737 of them developed ovarian cancer in the study period. Those that had at least three cups of coffee a day were found to be 20% not as certain to develop the sickness than those that drank none. Likewise , folk who did not select hormone replacement care, the likelihood was 43% less.

The benefits and hazards of drinking coffee remain the subject of much debate. I am not saying that you should start drinking five cups of coffee a day if you do not already drink coffee.

Obviously you shouldn't feel so bad if you DO drink many cups a day. If you want to stay healthy for life, make this straightforward choice - it is the smartest thing you may do for your brain.

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Foods To Help You Have Healthier Hair

Hair plays a very important role in our life. All of us want to have strong and beautiful hair. It can make us more attractive and more confident. Someone said that their lover's smooth hair is one of the first impressions making them pay attention to her.

Strong and beautiful hair is so helpful but how can we improve our hair? Luckily, it is not really difficult if you want and have patience.

Hair can talk much about the health state, diet, state of mind, etc of a person. Like other parts of your body, hair also needs special nutrient substances so that it becomes strong, shiny and beautiful. Those nutrient substances can be supplied by many sources one of which is foods you eat everyday. So among various kinds of foods, which ones are good for hair?

Chicken eggs

Chicken egg is a food that is very good for your hair. If you do not want to eat eggs directly, you can use egg yolks as a hair treatment product. Your hair will become shiny. Use this treatment method 2 or 3 times a week, you will see the considerable improvement.

Foods containing Lipid

Lipid is a necessary nutrient substance for your hair. If you body does not have enough lipid, hair will be dry. Sources of lipid are fishes, oil, peanuts, etc. People who are on a diet usually have dry hair because they cut down a big amount of foods containing lipid.

Foods containing Iron

A thin-haired head is a sadness of many people because it makes them not self-confident. Iron is a nutrient that can prevent hair loss. You can find iron in fishes and meats having red color like beef.

Foods containing Protein

Your hair also needs protein. Therefore, in order to have a beautiful hair, you need supply your body with food rich of protein like meat, fishes, etc. People who have a vegetarian diet should supply the body with protein by eating other sources besides meats fishes like mushrooms, etc.

Omega-3 acid in fishes

It is said that Omega-3 acid is very good for hair. You can supply your body with this nutrient substance by eating fishes regularly because there is a great amount of Omega-3 in fishes.

A healthful life can also bring you healthy hair. You should void issues causing stress for you as far as possible. Being stressful is one of the main reasons that can harm your hair.

Hobbies are not only good for your health in general but also good for your hair in particular. If you are not a member of any clubs now, please stand up and choose a suitable one for you. Friends in those clubs will bring you laugh, happiness then you will see how your hair is improved.

Besides supplying your body with foods that are good for health, you also have to give up bad habits like tightening your hair, scratching your head, using unsuitable shampoos and hair treatments, washing hair too many times, washing hair too rarely, etc.

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Weight Loss tips – Simple Tips to help You Achieve a Healthy Weight

With some many weight loss programs out there promising all sorts of different things it becomes very difficult to know exactly what needs to be done for effective weight loss. One fact about weight loss is that if you burn more calories than you consume, you will lose weight. Every diet around the world relies on this fact. However, most of you probably do not realise that people putting on weight are only eating slightly more calories than they are burning, and if small changes were make to their diet or excise, weight loss could occur with very minimal effort. There are many ‘smart choices’ you can make that will make weight loss easy.

Some of these weight loss changes could be:
- Have vegetables soup, sandwiches or wraps for lunch.
- Make sure the snacks you have are low in fat (low fat yoghurt or wholegrain biscuits)
- Have reduced fat dairy
- Use spray oils instead of out of a bottle
- Cut all visible fats off meat
- Avoid high fat snacks such as chips, wedges, pizza or nachos.
- Try to use low fat cooking such as grilling, roasting or steaming

With some proper planning there are some easy weight loss tips to help improve your general eating habits.
- Have breakfast and regular snacks each day. This stops you from getting too hungry and overeating on your next meal
- Limit the amount of alcohol you drink in one sitting
- Serve your food on a smaller plate to reduce your serving sizes.

The last component to weight loss is exercise. In terms of weight loss it is often more import to regulate your food intake, but exercise is so critically important to the overall health of your body. With exercise try to:
- Walk more. Try to build up to 10,000 steps per day.
- Watch less TV
- Start exercising with a friend
- Chose exercises that you enjoy

If you can try a few of these suggestions you will be well on your weight to sustained weight loss. There is no need to make drastic changes, but my making a concerted effort of making small changes you will notice a big difference. There has never been a better time for weight loss than right now!

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45 best health tips ever

here they are: the 50 best health tips.

1. Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.


2. Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.

3. Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.

4. Neurobics for your mind. Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits. Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.

5. Get what you give! Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?

6. Get spiritual. A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.

7. Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.

8. Knock one back. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.

9. Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

10. Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

11. Curry favour. Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants.

12. Cut out herbs before ops. Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use.

13. I say tomato. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads. The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.

14. Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

15. Load up on vitamin C.We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!

16. No folly in folic acid. Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

17. A for an A. This vitamin, and beta carotene, help to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.

18. Pure water. Don’t have soft drinks or energy drinks while you're exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous). While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.

19. GI, Jane. Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.

20. Mindful living. You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you. Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.

21. The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.

22. Do your weights workout first. Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.

23. Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

24. Your dirtiest foot forward. If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.

25. Burn the boredom, blast the lard. Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt. If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments.

26. Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.

27. ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.

28. Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.

29. Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you. And be candid, not coy: 25 percent of the children of alcoholics become alcoholics themselves.

30. Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period.

31. My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent. But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke.

32. Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women.

32. Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.

33. Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home. Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.

34. Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts. Asthma need not hinder peak performance in sport. 11 percent of the US Olympic team were asthmatics – and between them they won 41 medals.

35. Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35 percent of UVB rays and 85 percent of UVA rays penetrate thick glass, while 50 percent of UVB rays and 77 percent of UVA rays penetrate a meter of water and wet cotton clothing. Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

36. Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

37. Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long. The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.

38. Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

39. It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone.

40. Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.

41. Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better. Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.

42. Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected. When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.

43. Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease. More than 80 percent of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.

44. Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred. People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else.

45. Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.
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Exercise to survive

Physical activity reduces the risk of breast cancer recurrence and mortality, says breast cancer surgeon Carolyn M. Kaelin, MD, MPH.

Stretching can improve range of motion, flexibility and posture; strength training can fight osteoporosis and sarcopenia (i.e., muscle deterioration) that result from chemotherapy and aerobic therapy helps limit the weight gain that often occurs during chemotherapy.

"Both chemotherapy and surgery have profound impacts on the body," says Kaelin. Since treatments and their effects vary, each patient should receive a customized program for health and fitness.

For instance, "after breast reconstruction following a mastectomy, certain motions may be challenging or impossible to perform, so stretching and strength training need to be personalized to reflect how the body has changed," explains Kaelin.

For those who have not previously exercised or are fatigued by treatment, Kaelin prescribes a three-part program, including walking with a pedometer to count daily accumulated steps, stretching to regain shoulder range-of-motion and comfortable upright posture and light strength training to avoid muscle deterioration.

Breast cancer survivors who exercise together are often more successful in maintaining their program long term, she notes.

"The exercise objective is to improve your overall health--reducing breast cancer recurrence, maintaining a healthy weight, keeping the heart fit--so you are stronger from the day of your diagnosis forward," explains Kaelin.

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Keep moving to slow aging

People who are physically active seem to be biologically younger than their sedentary peers, according to a report in the Jan. 28 issue of Archives of Internal Medicine. The researchers studied 2,400 twins with different lifestyles and activity levels. From blood samples, researchers were able to examine the length of the participants' telomeres--pieces of DNA in white blood cells that shorten over time and are thought to be a marker of biological age. Findings showed that women and men who were less physically active had shorter telomeres than those who were more active. The authors suggest that oxidative stress--cell damage caused by exposure to oxygen--and inflammation are likely mechanisms by which sedentary lifestyles shorten telomeres. They also note that physical activity may reduce psychological stress, thereby limiting its effect on telomeres and the aging process.

"The study makes sense to me," says Lisa D. Ravdin, PhD, director of the Cornell Neuropsychology Service at Weill Cornell Medical College. "And we know there's so much literature documenting the benefits of exercise even if you don't investigate at the cellular level. The evidence is hard to resist."

Live longer--and better

Individuals who exercise regularly have better cognitive function and lower rates of heart disease, type 2 diabetes, cancer, high blood pressure, obesity, and osteoporosis. They also are less likely to smoke and more likely to maintain a desirable weight, says Dr. Ravdin. "All these benefits are associated not only with a longer life, but also a healthier life," she says.

The importance of staying active can't be overstated, she continues. "Think about chronic pain, arthritis, anxiety, depression, hospitalizations. All tend to increase with age, and exercise is associated with lower risk." Women are especially vulnerable to falling, which is "the biggest risk that comes with aging, because it can mean loss of independence or death, even in healthy adults trying to do everything right. Regular exercise goes a long way toward lowering the risk. If you're in better shape, you're less vulnerable," Dr. Ravdin stresses.

Active lifestyle is key

There are many things you can do besides going to the gym to maintain an active lifestyle. "Walk everywhere--keep on the move. Make walking your main form of transportation," Dr. Ravdin says. "Get off the bus a few stops early. Park the car as far away as possible. Use the stairs. Stretch while watching TV. You don't have to work up a big sweat to get a big benefit."

If you want to look and feel younger, "You also need to have a young attitude, and being physically fit can help you feel fit mentally and emotionally," she says. "If you've been active all your life, so much the better. But you can start at any age and still benefit. It's like quitting smoking--no matter when you do it, it's still a good thing."

So get moving now, and forget about excuses. "Many people complain they don't have time to exercise. But we know that being physically active can lead to a longer life. So, find the time if you want more time," Dr. Ravdin says.

WHAT YOU CAN DO

Make regular physical activity part of your day by choosing activities that enhance endurance, strength, flexibility, and balance.

* Endurance: Walk briskly, do water aerobics, play tennis, do housework or gardening, dance, play with your children or grandchildren, climb stairs, swim.

* Strength: Lift weights, carry groceries, do household or gardening tasks that make you lift or dig, push a lawn mower.

* Flexibility: Stretch or do yoga or Pilates.

* Balance: Stand on one foot, stand up from a chair and sit down again without using your hands, take a tai chi class.
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You don't want to give up the finger

Dana Scarton (NYT, Dec 16, 2008) says losing your pinkie finger seems like small change, but it isn’t.

…First, you lose 50% of your hand strength. Wow—half!






…The author snapped her right pinkie, which soon could not bend. She couldn’t make a fist, hold a tennis racket,or vacuum (don’t laugh, that last could be bad).

…She broke the metacarpal—the bone that extends into the hand. This happens more to the pinkie than any other finger or the thumb. It’s a “border digit”—doctalk for on the outside.

…Sometimes breaks in the pinkie don’t even hurt—yet can take plates and screws to fix.

…This, the author says, is followed by physical therapy—which hurts! You don’t want scar tissue forming.

…Sure enough, after all this, an MRI showed that scar tissue had immobilized the flexor tendon.

…She needed another operation to free it—then more PT. That little finger carried a big punch—thankfully, she can now form a fist.

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Light exercise may reduce Crohn's disease symptoms: walking yields improvements for some with Crohn's

Crohn's disease often produces unpredictable, painful symptoms, so even a schedule of moderate exercise can be difficult to maintain.

But research reported in the September issue of the Clinical Journal of Sports Medicine indicates that taking a 30-minute walk just three days a week may improve quality of life for people with a mild form of the disease.

That's encouraging news, because Crohn's disease treatments have limited effectiveness, according to gastroenterologist Brian Bosworth, MD, at the Jill Roberts Center for Inflammatory Bowel Diseases at Weill Cornell Medical College. "For people who have a mild form of the disease, exercise could be a great addition to their treatment program," Dr. Bosworth says.

Suffering with Crohn's

Crohn's disease is a chronic, inflammatory bowel condition for which there is no cure. Flare-ups can include abdominal pain, diarrhea, rectal bleeding, fever and weight loss. Episodes occur unpredictably and can last for days or weeks. "It's a terrible disease that greatly impacts a person's quality of life," Dr. Bosworth says.

Antibiotics and other drugs may battle bacteria and lessen the inflammation in the colon or help bolster the body's immune system, but they can't eliminate the symptoms entirely. And there is no special diet for preventing or treating Crohn's disease, though sometimes symptoms can be made worse by milk, alcohol, hot spices, and fiber.

How exercise helps

Researchers were unable to pinpoint how walking reduced symptoms of Crohn's disease, but Dr. Bosworth suggests that walking improves blood flow so that more oxygen reaches damaged tissue to help the healing process. However, Dr. Bosworth urges patients with moderate or severe forms of the disease to withhold participation in an exercise program until their symptoms are under control.

No matter what the patient's condition is, Dr. Bosworth recommends steady communications with a physician and biannual check-ups that include regular endoscopic surveillance. Crohn's disease is a risk factor for colorectal cancer.

"Crohn's disease patients are very attuned to their bodies, and when they're healthy, they're 100 percent healthy," says Dr. Bosworth, who has a Crohn's patient who runs marathons. "If exercise can help, that's very encouraging news. Keeping the body going helps keep the body healthy."

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Mediterranean diet helps improve insulin sensitivity, glucose levels

The so-called "Mediterranean" diet, which is high in monounsaturated fats such as virgin olive oil, may help improve insulin sensitivity and decrease glucose levels in pre-diabetic patients, according to a study in the October 2007 issue of the Journal of the American College of Nutrition.
Researchers studied 11 people who were at risk of diabetes who had elevated blood glucose levels,

a body mass index of over 25, and other risk factors for diabetes. Participants followed one of three diets: a diet high in saturated fat, a diet rich in monounsaturated fat (MUFA), or a diet high in carbohydrates. Although none of the participants lost weight during the 28-day study, those who followed the MUFA diet had improved insulin sensitivity, lower glucose levels, and better cholesterol levels, especially if they ate a breakfast containing virgin olive oil.

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Create—and follow—a practical fitness plan for 2008: a realistic physical activity plan makes it easier to get fit and stay fit

Recently updated physical activity recommendations from the American College of Sports Medicine and the American Heart Association raise the bar for adults of all ages. Everyone is urged to do:

* Moderately intense aerobic exercise 30 minutes a day, five days a week; or

* Vigorously intense aerobic exercise 20 minutes a day, three days a week; and

* Eight to 10 strength-training exercises (upper and lower body), 10-15 repetitions of each exercise, two or more times per week.


If you are over age 65, or you are age 50 to 64 and have a chronic condition such as arthritis or heart disease, you should also do balance exercises if you're at risk for falling.

For the first time, it's recommended that you create and adhere to a physical activity plan.

"It sounds like a lot to do, but once you have your plan together, it's just a matter of following it--and the new year is a perfect time to start," says Tracy Maltz, a physical therapist in New York-Presbyterian Hospital/ Weill Cornell Medical Center's Department of Rehabilitation Medicine.

Get started

You can create a plan that incorporates the recommended exercises on your own, or work with a physical therapist or other health professional who understands your current health and fitness status, including any limitations, Maltz advises. Make sure your plan includes the recommended recommended components, as well as a warm-up, some flexibility exercises, and a cooldown. It's also advisable to get a checkup if you haven't exercised regularly in a long time or you're embarking on a program for the first time.


Stay motivated

Making a plan is only half the battle, however. The key is to stay motivated and actually do the activities you plan the appropriate number of times every week. One way to do this is to set smaller, attainable goals, says Maltz. Many people start out expecting enormous benefits, such as losing 30 pounds in a month. When these benefits don't materialize, they feel disappointed and stop trying. Instead, try to focus on functional outcomes, like being able to walk to the store instead of driving, or carrying small bags of groceries to your car instead of wheeling them in a cart.

Exercising with a friend or partner also helps. "Knowing that someone else is depending on you will keep you committed and make the activity you're doing interesting and social," says Maltz. For similar reasons, many people find they are more likely to be active if they enroll in an exercise class at a local YMCA or community center. Check out the facility first to see if you like the atmosphere and if some of the classes offered appeal to you.

Keep a log of your activities so you can chart your progress, and try to choose a goal to work toward. For example, preparing to run or walk a mile in the spring will keep you exercising throughout the winter--and not just on a treadmill. "Dress appropriately for the weather and keep exercising outdoors," Maltz advises. "It's good for your mind as well as your body."

WHAT YOU CAN DO

* Get a medical checkup to see if you need any modifications in your exercise plan.

* Know your options. Pick activities you enjoy, whether at the gym, outdoors, or at home.

* Determine your participation style. Do you prefer taking a class or going solo? Are you a morning or night person?

* Start slowly. If 30 minutes at a time is too much, do 10-minute bouts of activity three times a day.

* Know your challenges. List the obstacles that keep you from being active and find a solution to overcome them.

SAMPLE PHYSICAL ACTIVITY PLAN

MONDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min

TUESDAY Strength training Balance exercises Stretch
8-10 exercises 10 min 10 min
10-15 repetitions

WEDNESDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min

THURSDAY Strength training Balance exercises Stretch
8-10 exercises 10 min 10 min
10-15 repetitions

FRIDAY Vigorous aerobics Balance exercises Stretch
20 min 10 min 10 min

SATURDAY Walk Balance exercises Stretch
30 min 10 min 10 min

SUNDAY Walk Balance exercises Stretch
30 min 10 min 10 min

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6 ways to keep running after 50: follow this advice to prevent injury and get the most from your run

If you run wisely and stay fit and strong, there's no need to hang up your running shoes simply because you've reached a certain age, says Polly de Mille, an exercise physiologist at the Women's Sports Medicine Center at the Weill Cornell-affiliated Hospital for Special Surgery in New York City. These six steps can help you run longer and smarter:

1. Do strength training.

To run effectively after age 50, make sure your whole body--particularly your back and abdomen--is strong enough to do it, says de Mille. Ten percent of muscle fiber is lost every decade after age 50--and running doesn't do much to build muscle mass. When your back or abdominals are weak, your biomechanics change, making you more prone to injury. "We've all seen the hunched-over posture of some older runners," de Mille says. "Lack of upperbody and overall core strength means you can't maintain a normal upright posture when you run."

2. Maintain flexibility.

With age, connective tissue--tendons and ligaments--becomes less pliable. If you don't work on maintaining flexibility, you won't be able to move your joints through the full range of motion. Then, when you run, your stride might be altered and strain the joints--especially in your legs and hips.

3. Work on balance.

"You run one leg at a time; if you can't stand on one leg when you're not moving, you're probably not well balanced when you're running," explains de Mille. Practice standing on one leg at a time, first with a support, then without.

4. take adequate recovery time. As you age, it takes a longer to recover from a run. Instead of running every day or six days a week, consider cross training--doing something with less impact, such as yoga or strength training--on alternate days so you're not pounding your joints every day.

5. Modify standard training programs.

If a book or magazine presents a program such as a six-week, 10K racing plan or marathon training plan, "Be aware that this is a generic program. The program may be fine for 20-year-old joints, but not for someone 55 years old; you can get overuse injuries if you follow it exactly," de Mille cautions. "It doesn't mean you're not a good runner--only that 55-year-old joints, ligaments, and tendons are different."

6. eat a well-balanced diet and maintain a normal body weight.

Extra body weight adds to the wear and tear on your joints. You also heal and recover faster if you're eating a healthy diet, with enough protein that the tissue can repair itself and enough carbohydrates to keep your energy level high.

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Stretches to prevent running injuries

Rob Maschi, a physical therapist at the Weill-Cornell-affiliated Hospital for Special Surgery, recommends doing the following stretches after running, or after a brief warm-up, such as walking briskly for five minutes before your run. Hold each stretch for 30 seconds:

1. Hamstring stretch: Stretches the back of the upper leg. Place one leg on a chair or step. Straighten the leg and flex your foot. Keep your back straight and bend forward at the hip. Repeat on the other leg. Hold onto a chair or wall for support if needed.

2. Calf stretch: Stretches the gastrocnemius and soleus muscles, which make up the calf muscle. Stand on a curb or a step with one heel over the edge. Hold onto a lamppost, chair, or other support. Keep your leg straight and stretch your heel toward the ground (stretches the gastrocnemius). After 30 seconds, bend your knee slightly and repeat (stretches the soleus). Repeat both stretches on the other leg.

[ILLUSTRATION OMITTED]

3. Quadricep/hip flexor stretch: Stretches your thigh and hip flexor muscles. Rest the shin of one leg on top of a chair or bench. Stand with the front leg bent. Keep your upper body erect. Lean forward into the front leg until you feel the stretch in front of the opposite hip. Repeat on the other side. Hold onto a chair for support if needed.

[ILLUSTRATION OMITTED]

4. Hip rotator stretch: Stretches the hip rotators. Sit on a chair or bench. Bend one leg so that the foot rests on the opposite knee. Bend forward over the bent leg, keeping your back straight. Gently push the bent knee toward the floor. Repeat on the other side.

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Top 8 "staples" for your kitchen: keep these items on hand for a healthful boost to your diet, says a Weill Cornell nutrition expert

Next time you're making out your grocery list, be sure that you have enough nutritious and valuable food "staples" on hand. Lynn Goldstein, MS, RN, CDN, a dietitian at Weill Cornell Medical College, recommends that everyone keep the following food items in their homes all the time:

1. Olive oil

According to Goldstein, this is "probably the healthiest fat you can use."
Olive oil is filled with monounsaturated fatty acids that help keep your heart healthy by reducing the risk of heart attack and diabetes and lowering LDL ("bad") cholesterol.

2. Yogurt
An excellent low-calorie snack option that is rich in vitamins, healthy bacteria, and calcium. Buy a brand that is all-natural and does not have any added sugar, or buy plain yogurt and mix it with fruit. Studies have shown that yogurt can boost the immune system and help improve digestion.

3. Almonds or other healthy nuts

Nuts are filled with healthy monounsaturated fats, vitamins, minerals, fiber, and protein. Almonds are a good source of vitamin E and walnuts are a source of omega-3 fatty acids, an essential fat that helps reduce inflammation in the body. Nuts make a great snack when you get the munchies; all you need is a handful to feel full.

4. Beans

Good for tossing into salads or a stir fry. They are high in fiber, protein, vitamins, minerals, and antioxidants, and very low in calories and fat. Studies show that diets high in beans lead to a reduced risk of heart disease, diabetes, and some cancers. They are a fiber-packed carbohydrate that won't impact your blood sugar levels.

5. Garlic

One of the best-tasting and healthiest foods to add to your cooking, garlic is high in antioxidants, vitamin C, and B vitamins, and it contains powerful antibacterial and anti-viral agents that help protect your body from disease. Regular consumption of garlic may decrease the risk of heart disease, diabetes, and colon cancer, and may protect against illnesses. Use it in your sauces, soups, stir fry, and salad dressings.

6. Onions

Like garlic, onions are a tasty additive to almost any meal. They also are high in a powerful antioxidant called quercetin, which helps protect against many cancers. Saute onions in olive oil and add them to sauces, vegetables, soups, and stir fry, or use them raw in salads.


7. Brown rice or other whole grains, like quinoa

These foods are loaded with fiber, protein, vitamins, iron, magnesium, and calcium. They are virtually fat free and low in calories. When you eat carbohydrates that are whole-grain or high in fiber, you will help control your blood sugar levels, stay full longer, and maintain a healthy weight. Use whole grains instead of refined grains such as white rice, pasta, or couscous made from white flour.

8. Dark chocolate

Seventy-percent cocoa dark chocolate is high in antioxidants; recent studies show that dark chocolate helps reduce blood pressure, prevent heart disease, keep blood vessels healthy, and may lower cholesterol levels. It is important to note that even though this type of chocolate has some health benefits, it is still high in calories and fat and can contribute to weight gain if eaten in excess. "I like to keep a bar in my fridge and break off an ounce or two a couple of times a week when I have a craving for something sweet," says Goldstein.

WHAT YOU CAN DO

* Shop the frozen aisle. Fresh is usually best, but it isn't always convenient. Keep veggies, fruit, and even fish, such as salmon, in your freezer so you always have healthy food on hand.

* Add wheat germ. "Picky" eaters can benefit from adding wheat germ to their meals; it has a subtle flavor and provides an assortment of vitamins and minerals, including vitamin E, zinc, and iron.

* Try canned goods. Canned and dried foods are easy to store and have a long shelf life; just be sure to check the sodium content before purchasing.

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Everyday exercises help improve mobility after stroke

Making everyday tasks such as getting dressed or walking up stairs a type of focused, repetitive exercise may improve mobility and function after a stroke, according to a study in the Oct. 17 issue of The Cochrane Library. In an analysis of 14 studies with 659 participants, people who had undergone "repetitive task training" had improved walking distance and speed and were better able to go from sitting to standing.

(Training involved three or five hours a week of repeating tasks such as reaching for items on shelves or buttoning clothes.) Activities of daily living such as bathing improved as well. Upper-limb functions such as reaching were not greatly improved, however. Overall, the authors state there was "modest improvement" in lower-limb function, even in people who had experienced a stroke in past years.

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Obesity, acid reflux, smoking increase esophageal cancer risk

Obesity increases the risk of esophageal cancer, regardless of whether a person has other risk factors such as gastroesophageal reflux disease (GERD) or smoking, according to a study in the November issue of Gut. Among 800 people with esophageal cancer who were compared to 1,600 people without the disease, obese people were six times more likely to have esophageal cancer than people who were not obese.

Esophageal cancer is known to be more common in people with GERD, but this is the first study to indicate that obesity alone could increase the risk. As expected, smokers in the study had a higher incidence of both GERD and esophageal cancer. The investigators recommend that obese people lose weight, and if they smoke, quit. Medications to reduce GERD symptoms also should be considered.

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Chew your way to a slimmer waistline: study shows sugar-free gum can help you cut calories and shed pounds

Chewing gum offers more benefits than fresh, minty breath; gum may also help you whittle away your waistline. Chewing gum before an afternoon snack can help reduce hunger, diminish cravings, and promote fullness among people who try to keep their calorie intake down, according to a new study presented at the 2007 Annual Scientific Meeting of The Obesity Society in October.

Conducted by researchers from the Glasgow Caledonian University in Scotland, the study included 60 participants ages 18-54 who were asked to consume a sweet and salty afternoon snack either after chewing a sweetened gum or not chewing gum at all. The results from the study indicated that chewing gum reduced caloric intake by 25 calories and specifically reduced sweet snack intake by 39 calories. It was also discovered that chewing gum suppressed hunger and desire for food after lunch, as well as reduced anxiety and stress.

The good news about gum's potential role in weight loss is spreading quickly. It is being promoted as one of many facets in some weight-loss programs because it can replace a high-calorie snack. This strategy was recently highlighted in the NBC weight-loss reality TV show, The Biggest Loser. It makes sense that if you chew a stick of sugar-free gum containing about five calories per serving and forego a bag of chips at the vending machine, you've probably saved yourself 220 calories or more--a tactic that can help you lose weight.

"Sugar-free chewing gum as a snack could help us take in fewer calories at a time when we might not truly need a snack. It might satisfy the need to chew, and because it's basically free of calories, it won't add calories to your day. If gum does the trick, then that would help to avoid excess calories that your body doesn't need," says Heather

Bainbridge, RD, dietitian at the Comprehensive Weight Control Program at New York Presbyterian Hospital/Weill Cornell Medical Center.

Bainbridge notes that it's important to choose sugar-free chewing gum to cut down on calories and to promote dental health. The bottom line--if you turn to gum in order to cut out a 220-calorie trip to the vending machine every day, this habit can chew up almost 23 pounds per year.

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Eating plans reduce risk of colorectal cancer

Current U.S. dietary recommendations do help prevent colorectal cancer, according to an analysis of three major eating plans in the November 2007 issue of The Journal of Nutrition. Researchers evaluated the U.S. Department of Agriculture Food Guide recommendations, the Dietary Approaches to Stop Hypertension (DASH) Eating Plan, and a Mediterranean diet (which is not an official U.S.plan) in more than 51,000 patients aged 55-74 who were screened for colon cancer. All three eating plans feature high amounts of produce and whole grains and reduced saturated fat and meat intake. The risk of colorectal cancer was found to be reduced by 18 to 33 percent in patients who had followed one of the three dietary plans.

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Physical activity linked to better cognitive performance

People who have been more physically active in their lives have much better cognitive functioning, according to a study in the October issue of Aging Clinical Experimental Research. In the study, 364 people in their 80s were questioned about past and present physical activity. Forty-three percent had a history of high-intensity physical activity during their youth, although it was lower during adulthood and old age.

Nevertheless, people with a history of high-intensity physical activity at any time in their lives had a much lower cognitive performance study (CPS) score (indicating better performance) than participants who did not have a history of high-intensity physical activity.

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