Healthy You

{New research} Another reason to pop your vitamin D Getting enough of this vitamin—either through food, supplements or sun—may help you prevent fibroids (benign but painful tumors in the muscle layer of the uterus). A recent study found that having a vitamin D level above 20 ng/mL decreased the risk for fibroids by 32%, possibly because the vitamin is known to slow the growth of the type of cells that develop into fibroids. Ask your doctor for a test to find out your levels.

EAT beets Researchers found that one glass of beet juice lowered blood pressure in people for up to 24 hours, likely due to a high concentration of nitrates, which help widen blood vessels and improve blood flow. Not a fan of beets? Other nitrate sources include spinach and cabbage.

HEART-SMART NEWS Now it’s easier than ever to keep your ticker strong. Just look for this icon in every issue for hearthealthy tips, recipes and research!

Up to 22% of Americans suffer from a reaction to allergens floating around in the air.

{3 small steps} FEND OFF FALL ALLERGIES

Ragweed, the biggest culprit of autumn allergies, starts pollinating in mid-August and ends with the first hard freeze. To keep symptoms—like 1 Start meds before you sneeze 2 Wash off at night Take a shower 3 Avoid certain raw foods a runny nose and congestion—to a minimum, follow these tips: RX nasal corticosteroid after you’ve been working Some ragweed sufferers sprays prevent your body or exercising outdoors, or have what’s known as oral from releasing chemicals in the evening before you allergy syndrome, and will that react to ragweed. go to bed. This will cut have a reaction to melons, The medication works down on allergen exposure bananas, cucumbers and better if it’s already in while you snooze, and zucchini. One sign you your system once the you’ll be more likely to might have it? Mouth allergen is airborne. wake up sniffle-free. tingling. Cooking the fruit SOURCE: Martha V. White, MD, allergist, Institute for Asthma & Allergy, or vegetable you react to Wheaton, MD can eliminate symptoms.

19g WHOLE GRAINS per serving DROWSY DRIVING ALERT Fatigue causes 20% of car crashes, but you’re also putting yourself at risk if you…

Take a sleep aid As much as one-third of the drug zolpidem (Ambien) may still be in your bloodstream after 6 hours. So if you take it at midnight and wake up at 6 a.m. to drive, you could still be groggy. In fact, the FDA recently asked manufacturers to lower the recommended Ambien dose for women due to driving incidents. Also, some over-the-counter antihistamines, like Benadryl, can linger in the a.m. STAY SAFE Talk to your doctor to see if it’s a good idea to lower your Ambien dose. And look for OTC meds without diphenhydramine (the drowsiness culprit).

Have undiagnosed sleep

apnea People who suffer from this health problem never get refreshing sleep because they stop breathing for short periods when they’re asleep. If you feel like you’re chronically tired or if your spouse says you snore loudly at night, ask your doctor to test you for this condition. STAY SAFE Lifestyle changes such as losing weight, sleeping on your side, and avoiding alcohol and cigarettes can help you sleep better. Your doctor may suggest a breathing device or mask.

SOURCE: Kathy R. Gromer, MD, sleep disorder specialist, Minnesota Sleep Institute

{Shape-up shortcut} Pain-fighting move Weak hips can lead to knee and back pain, so try this move, shown here by health director Abby Cuffey, which tones and helps prevent aches.

A) Start on your hands and knees. Lower forearms to the ground and make fists. B) Lift and bend right leg to a 90-degree angle. Keep your core engaged as you lift your leg up a few inches and pulse for 1 minute (lift back leg up slightly, then back down). Switch sides, then repeat the full combo again.

SOURCE: Suzanne Bowen, fitness expert and creator, Tighten Tone and Torch DVD