SMARTHEALTH YO U R G U I D E TO H E A LT H Y L I V I N G NOVEMBER 24, 2009
GET THE MOST FROM YOUR
DAILY JOG CALORIE RESTRICTION SECRET TO A
LONGER LIFE? BACK TO SCHOOL
THINKING OUT OF THE
(LUNCH)BOX VIEW IN
FULLSCREEN CLICK ABOVE
SMARTHEALTH
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CALORIE RESTRICTION
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SAVING YOUR EYES FROM
THE COMPUTER
SECRET TO A LONGER LIFE?
8
THE PREPARED PATIENT
GET THE MOST FROM YOUR
10
DAILY JOG
12 THINKING OUT OF THE
(LUNCH)BOX
14 AN UPSIDE TO
MIGRAINES?
The information in this publication does not constitute medical advice and is not intended to be a substitute for proper medical care provided by a physician. Entire publication Š Digital Access 2009. All rights reserved. Any reference to other organizations or companies, including their Internet sites, is not an endorsement or warranty of the services, information or products provided by them.
CALORIE RESTRICTION SECRET TO A LONGER LIFE?
A recently concluded 20-year study of Rhesus monkeys holds the promise that dramatically restricting calories — in this case a 30 percent cut — may add years to your life. The monkeys showed fewer signs and diseases of aging, lived longer than monkeys who ate more, and even looked better. The findings provide support for a scientific movement, known commonly as Calorie Restriction or CR, which has long posited that a consistent ultra-low calorie diet may prolong life in humans. The theory has been around at least since the 1930s, and has spawned The Calorie Restriction Society, whose members believe that this daily regimen is “the only proven life-extension method known to modern science.”
Since calorie restriction, by its nature, involves the less intake of nutrients, food choices become critical. Fruits, vegetables, grains and lean protein tend to be favored over sugars or high carbohydrate items. On average, Americans consume between 2,000 and 3,000 calories a day; someone practicing calorie restriction would need to get this down to 1,500 to 2,000 daily calories.
Previous evidence about the link between eating less and living longer was based on studies of more primitive creatures like worms, flies, yeast, fish and rodents. The new study at the Wisconsin National Primate Research Center, is the first to include large mammals. In addition to living longer, the dieting monkeys showed less cancerous tumors, heart disease, diabetes, and brain shrinkage. Lead researcher, Rick Colman, Ph.D., an associate scientist at the Center, put it simply: “Monkeys in the calorierestricted group are more likely to live healthier, longer.”
Obviously, no one is yet sure if the findings can be generalized to human beings, and the research will go on. But experts extrapolate from the monkey study that if it works, people in their 30s who start the process could extend their lives by 8 to 10 years. Which raises the question:
If you could prolong your life, but the price would be eating 30 percent fewer calories every single day, would it be worth it? CLICK HERE TO WATCH A LIVE LONGER RESTRICTION DIET PLAN VIDEO SMARTHEALTH 5
THE PREPARED PATIENT
A doctor visit is a two-way street. Yes, most of the burden of responsibility is on the healthcare professional to be ‌ well ‌ professional. But being a better patient can help make the process smoother, more pleasant, and more productive. Here are some positive recommendations for how you as a patient can contribute to making sure you get the most of your appointment.
DO SOME HOMEWORK
what questions you need answered. If A little bit of preparation before a visit can some questions are not strictly medical, make a difference. Write down your medical or could well be answered by someone and surgical history in chronological order, else in the office, such as the nurse or as well as allergies and all medications office manager, then ask that other you are taking, including vitamins and person. The time with the doctor is short supplements, with brands and dosages. and should stay strictly medical. Try to Keep a list of your doctors and their keep chats to a minimum. contact information. If significant illnesses run in your family, note these. Make a note WHAT DID HE SAY? if your parents or siblings are deceased, Patients often feel overwhelmed or overhow old they were, and what illnesses wrought during the visit, and then can’t they had. Written or online Personal Health remember anything that was said. If this Record forms are a common organizing is you, I suggest that you bring a small tool these days, so look into this. electronic recorder or a good friend to take notes. Check your list of prepared questions and issues, and make sure your questions are answered. This gives the doctor the chance to clarify and explain more precisely. It assures that good communication has occurred.
BRING A DISTRACTION BRING YOUR RECORDS If you have these, bring copies of your lab work and X-ray and M.R.I. reports with you, or have them faxed to the doctor’s office. Check the day before your visit to see that they actually arrived. Start that process early. You should have copies of all your medical records; it is your right.
Bring something to read or watch or do or play. Many physicians today are forced to schedule patients tightly; the result is that after the first few patients they are already behind. If doctors are running late, it may be because they are giving other patients the time they need and will do the same for you. If it happens once in a while, be understanding; if it happens every time, think about changing doctors.
GET YOUR QUESTIONS READY Before your visit, write down the critical issues that you want to cover and exactly
CLICK HERE TO START A PERSONAL HEALTH RECORD A VERY USEFUL ORGANIZING TOOL SMARTHEALTH 7
SAVING YOUR EYES FROM
THE COMPUTER
If you spend more than three hours a day working or playing on the computer — and who doesn’t? — you are at higher risk for Computer Visual Syndrome than the casual computer user. Symptoms arising from eye strain include blurred vision, itching, burning, dry eyes, teary eyes, difficulties in focusing, double vision, squinting, eye strain, headaches, pain in the neck, back or shoulders. In extreme cases, the eyeballs can even reshape themselves, leading to myopia or shortsightedness. An estimated 9 in 10 computer users have one or more symptoms. THE EASY, BUT HIGHLY IMPRACTICAL, SOLUTION IS TO REDUCE THE NUMBER OF HOURS. THAT SAID, HERE ARE A FEW GUIDELINES FOR REDUCING THE STRAIN. 1. Lighting Matters.
6. Vary Your Task.
Make sure your room or office is well lit. Do not have the computer screen more brightly lit than the rest of your surroundings. Adjust your screen lighting and brightness to make sure you feel comfortable with it.
Schedule work activities for variety, to break up long stretches of staring at the screen.
2. Sit Comfortably. The computer screen should be at least two feet away from you, and it should be a lower level to your eyes at 15 to 20 degree down-vision angle.
3. Tear Down That Wall. Make sure there is open space, rather than a wall, behind the computer. Open space makes it easier to look at distant objects from time to time, and takes pressure off the eyes.
4. Take Breaks. Three to five minute breaks for every half hour of work are recommended. Even if you can’t walk away from the screen, look around at some distant objects. There are several inexpensive software programs that remind you to take a break.
5. Make Type Larger.
Adjust the resolution of your monitor or screen to adapt to your needs. Where possible, enlarge the fonts to make reading easier and less stressful.
7. Take Opportunities. If software is downloading or a web browser takes time to open, take that opportunity to look away. It will happen whether you stare or not.
8. Blink, Blink, Blink. An easy, and surprisingly effective, exercise is to blink. Ten or twenty times every once in a while will prove a tremendous help. There are many other simple at-your-desk exercises you can get from your optometrist.
9. Stay Moist. A common problem is dry eye since many offices are overheated or over-airconditioned. It is critical to keep eyes moist, so wash them out occasionally or keep a tube of eye drops nearby.
10. The Rule of Eight. Be sure to sleep as close to eight hours as possible and to drink eight glasses of water at day. Related health tips: Vitamins A, Ed and C are essential for good eyesight.
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GET THE MOST FROM YOUR
DAILY JOG
Jogging, like other types of aerobic exercise, is an excellent way to improve cardiovascular health, bone density, physical fitness. Not to mention the weight loss. On one level, everyone instinctively knows how to jog. On the other hand, you can get more out of your job, and avoid damage to your body, if you do some simple preparation and follow a few simple guidelines.
Stand Up Straight Folding or slouching restricts blood flow. Standing tall opens up your chest for better breathing. Also, do not lean to one side or the other, as this creates too much muscle tension.
Thrust and Swing A thrust off your landed foot creates forward momentum and better flow for your body.
HEART AND SOLE Shoes are the heart and “sole� of your run. Expensive is not necessary, but be careful not to go too cheap. You need jogging shoes to be comfortable and to provide as much support as possible.
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Keep yourself under control by swinging your arm in rhythm with the opposite leg.
Breathe Deep Shallow breathing is the most common mistake that joggers make. It inhibits the amount of oxygen the body can absorb and makes you tired. Deep rhythmic breaths, evenly paced, are best for your body and will buy you extra distance.
The Incredible Lightness of Being Move lightly and gracefully. Don’t slam your legs down. This will reduce the impact on your knees and ankles. Try to land on the middle of your feet as often as possible.
Lift Your Knees Don’t be lazy. Lift your knees and take longer strides. This will give you additional speed and help you burn calories. For more calorie burn, seek out a few gentle hills.
EAT AND DRINK Jogging causes a surprising amount of water loss. So drink plenty of water an hour before you jog; guzzling at the last minute is not as efficient and can unsettle the stomach. In the same vein, a small carbohydrate rich meal an hour before you go can help your energy and muscle preservation.
WARM UP It is important that you stretch before running, especially if it is cold. It gets your leg, neck, back and arm muscles ready to do their work, and it loosens up your skeletal structure for the impact to come. WATCH A PRE-RUN WARM UP VIDEO
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THINKING OUT OF THE
(LUNCH)BOX
It’s back to school season. Among so many other things, that means making sure your kids have a healthy lunch. Here are a few tips that will help you keep them away from the junk foods, the empty calories, the sugar-packed drinks, and the processed meals that are so bad for them. INVOLVE YOUR CHILDEN They’ll be more likely to eat what your pack when they have made the choice. So brainstorm with them but within reason, of course.
GIVE LAST NIGHTS DINNER NEW LIFE Prepare lunches with leftovers form the night before; Leftover spaghetti or grilled chicken breast tastes great the next day.
MAKE IT FUN
Be creative by cutting LAST NIGHT’S DINNER LUNCHBOX RECIPES sandwiches into fun shapes. Change the bread. And remember that kids love biteSTAY IN BALANCE sized foods and finger foods, Healthy lunches should have bread or pita for complex so create rollups of meats carbs, peanut butter or lean meat for protein, yogurt and cheeses, or cut and dice or milk for dairy, and a serving of fruit or veggies. foods into cubes.
THINK SOUPS AND CHILIS These are generally healthy and can be made in big batches to make your life easier, too.
FUN SANDWICH SHAPERS
EXPAND THEIR TASTES The lunchbox is a good place into gradually introduce new foods. Add different kinds of a vegetable slices with a favorite dressing or dip, pair new cheeses with the preferred meats, put a new flavor jam into the PB&J.
SAFETY COUNTS When packing up lunch, health experts recommend a cold pack when yogurt, deli meats or other foods need refrigeration. Add moist towelettes so kids remember to wash their hands. And wash out the lunch box everyday or use brown paper bags that can be discarded.
FINISH STRONG Keep desserts sweet but light and low on fats and sugars. Rice crispy treats, oatmeal raisin cookies, low-sugar Jello or puddings, all do the trick. SMARTHEALTH 13
AN UPSIDE TO
MIGRAINES?
Strange as it may seem, there may be an upside to otherwise painful migraines. A new study has found that women with a history of migraines are significantly less likely to get breast cancer. The researchers were motivated to do the research because it is speculated that both health problems are related to unstable or changing hormone levels, at least in women. More specifically, drops in estrogen can trigger migraines, while increased estrogen can boost breast cancer risk. An earlier study by the same team, lead by Dr. Christopher I. Li of the Fred Hutchinson Cancer Research Center, found that postmenopausal women with a history of migraines had roughly a one-third lower chance of developing breast cancer. The new, second study doubled the sample size and expanded the test to women of various menopausal stages, starting with age 35. Once again, women with a history of migraines showed much lower breast cancer risk, this time 26 percent.
Medical experts are excited by the possibilities, but it is not yet clear why the relationship exists. Researchers say they hope that they will be able to identify the role of hormones in the process, most notably the levels of estrogen in a woman’s body. Another possibility is that genes may be the underlying link between migraines and tuors. Still a third consideration is whether certain medications often taken by migraine victims, such as NSAIDs like ibuprofin, may be part of the explanation, rather than the migraines themselves.
The experts also note that the best way to reduce breast cancer risk is to have regular checkups, mammograms, and know how to do a self-examination. BREAST CANCER SELF-EXAM FOLLOW THESE STEPS
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