Article
taken from www.fitnessonline.com
Makeover
You Health
No
drastic changes -- just 31 tweaks for a healthier, happier
you!
By
Aviva Patz
1.
Eat a more satisfying breakfast. Instead
of running out of the house with a cup of coffee, take 10
minutes to eat breakfast. Your best bet? Jazz up ordinary
oatmeal by topping it with antioxidant-rich raspberries
or blueberries (use frozen if you can't find fresh) and
2 tablespoons of ground flaxseed, which contains mood-boosting
omega-3 fatty acids, possible safeguards against hypertension
and heart disease. Not only will you feel full until lunchtime,
but you'll get almost half the fiber you need each day in
a single meal.
2.
Just say no. Resist the people-pleasing urge that
plagues most women (and often leaves us angry and resentful)
and politely turn down someone's request today. Whether
you decline to take on the lion's share of a group project
at work or to watch your neighbor's kids, "adding one
no a day reduces the anxiety and stress that come from being
overcommitted, overscheduled and overwhelmed," explains
Rutgers University social psychologist Susan Newman, Ph.D.,
author of The Book of No: 250 Ways to Say It -- and Mean
It (McGraw-Hill, 2006).
3.
Snack at the vending machine. Sounds surprising,
right? It turns out that you're better off getting treats
-- healthy or not -- out of the vending machine than out
of a stash in your desk. According to research from Cornell
University, people who kept a dish of chocolates on their
desks ate almost twice as many as they did when they had
to walk to reach the candy. Keep tempting sweets out of
sight and you'll be more likely to hit the vending machine
(or refrigerator) only when you're truly craving something.
4.
Switch your salt for a healthy heart. Trading in
your regular salt for a low-sodium, potassium-enriched substitute
-- also called "light salt" -- may decrease your
risk of heart disease by up to 40 percent, according to
a study of nearly 2,000 people published in the American
Journal of Clinical Nutrition. Adding more potassium to
your diet (present in bananas, orange juice, beans and potatoes)
and trimming sodium can help regulate blood pressure, says
study co-author Wen-Harn Pan, M.D. Another way to slash
sodium intake: Swap herbs and spices for salt when seasoning
dishes.
5.
Prevent period pain without over-the-counter drugs.
Skip the ibuprofen, and relax. Take a walk, do some yoga
or indulge in a juicy novel during the first two weeks of
your cycle to keep monthly cramps at bay. Research in the
journal Occupational and Environmental Medicine found that
high stress levels can double your period pain.
6.
Turn envy into inspiration. Do you find yourself
turning green when you see women who are in great shape
or who seem to be able to juggle a thousand tasks with a
smile? Jealousy is a self-defeating behavior that can make
you seek solace in something potentially destructive, such
as alcohol or junk food, says Ellen Langer, Ph.D., a professor
of psychology at Harvard University. "Rather than envy
her, find out how she did it, and try her tips."
7.
Plan a trip (and be sure to leave your BlackBerry at home).
People who take a vacation each year have a lower overall
risk of early death by almost 20 percent and a reduced risk
of death from heart disease by as much as 30 percent, according
to a study from the psychiatry departments at the University
of Pittsburgh and the State University of New York at Oswego.
When you take time off, don't stay home to catch up on errands.
Experts say travel distances you, literally and figuratively,
from your burdens and anxieties, so go on that trip to Paris
or that hiking adventure you've always dreamed of.
8.
Get high on knowledge. A recent report in the journal
American Scientist suggests that learning -- those satisfying
"aha" moments -- triggers a cascade of biochemicals
that gives the brain a hit of what amounts to natural opium.
The greatest hit comes when you expose yourself to something
new. Read that long article you skipped in the newspaper
today, promise to do a crossword puzzle on your computer
( bestcrosswords.com) or get through one round of sudoku.
All these activities will help forestall age-related memory
loss.
9.
Get vaccinated. If you're 26 or younger, talk to
your OB-GYN about the new cervical-cancer vaccine, Gardasil.
It helps ward off infection from the human papilloma virus
(HPV), which could lead to genital warts and cancer.
10.
Sneak calcium into your diet. Many women consume
less than half the recommended daily dose of calcium (1,000
mg), and 1 in 2 will suffer an osteoporosis-related fracture
in her lifetime. Easy ways to up your calcium: Take a supplement
or drink a glass of lowfat milk. Also make sure you get
400 to 1,000 IU of vitamin D a day to aid your body's calcium
absorption and to strengthen your bones.
11.
Order in Vietnamese -- tonight. High in nutrients
and low in calories, Vietnamese cuisine is typically created
around lean meats, fish and vegetables that have been grilled
or steamed rather than panfried. Commonly used seasonings
include cilantro and red chili pepper, both of which are
rich in cancer-fighting antioxidants -- and delicious! Steer
clear of popular dishes such as deep-fried fish cakes and
stuffed chicken drumettes, which are high in fat, cholesterol
and calories.
12.
Live in the moment. By practicing mindfulness (concentrating
on what you're doing right this second instead of everything
on your must-do list), research shows that you'll destress
and possibly even improve your immune system. A University
of Wisconsin study found that all 25 participants who focused
on happy moments produced more antibodies to a flu vaccine
than those who focused on negative memories. If you need
a refresher course, go tobeliefnet.com/story/3/story_385_1.html.
13.
Schedule your annual flu shot. October and November
are the best times to get the influenza vaccine and, according
to the Centers for Disease Control and Prevention, it's
the single best way to stave off infection, blocking the
virus in 70 to 90 percent of healthy people under the age
of 65. Afraid of needles? If you're 49 or younger and not
pregnant, try the nasal-spray version. Skip the vaccine
altogether, however, if you have a severe egg allergy (the
vaccine contains a small amount of egg protein) or if you
have a fever (wait until your symptoms go away).
14.
Put aside your work so you can socialize more. Haven't
talked to your best friend or sister in weeks? What about
that lunch date with your co-worker you keep postponing?
Make it a point to stay in touch with your old friends and
add some new ones to your social circle. According to research
published in the American Sociological Review, women today
have fewer confidantes than they did 20 years ago, which
could be why we're more stressed, anxious and depressed.
15.
Stressed? Take a probiotic. Labeled "good
bacteria," probiotics (in supplement form) seem to
help prevent and treat stress-induced gastrointestinal problems
(cramping, bloating and gas) and diseases like ulcerative
colitis. In a new study, researchers affiliated with the
University of Toronto fed probiotics to stressed animals
and determined that afterward, they had no harmful bacteria
in their gastrointestinal tracts. But stressed animals who
did not receive probiotics did. Supplements are available
at health-food stores and in some supermarkets (many are
in the refrigerated aisle) and should be taken as directed.
Yogurt is also a good source of probiotics. Check the label
to make sure it contains live active cultures -- not all
brands do.
16.
Beat stress by holding hands. Sounds a bit hokey,
we agree, but a new study from the University of Virginia
and the University of Wisconsin-Madison shows that married
women under stress were soothed by holding their husbands'
hands. What's more, the happier the marriage, the calmer
they felt.
17.
Add beans to your diet. When eaten regularly, any
type of bean can dramatically lower your risk of breast
cancer. So put a handful of garbanzo beans into your salad,
toss some pinto beans in with your rice, make a pot of minestrone
(mix kidney beans in with broccoli, kale or your favorite
cruciferous vegetable) -- all contain beneficial compounds
that protect against cancer.
18.
Assess what's in your medicine cabinet. A recent
nationwide survey of more than 2,000 people found that nearly
half have unknowingly taken a medication past its expiration
date. Make a point to check dates before you take anything;
it's easy to lose track. Better yet, when you buy a drug,
highlight or circle the expiration date right on the package,
so it's instantly visible each time you reach for a pill.
20.
Get a massage on your insurance company. Not only
are health-insurance providers recognizing the benefits
of alternative remedies such as massages, acupuncture, nutritional
supplements and yoga, but more of them are actually offering
discounts for them. To see what perks your plan might give,
go to Navigating Health Benefits on planforyourhealth.com,
which also includes tips for understanding and making the
most of your medical coverage.
21.
Use a straw. "My patients who drink water
through straws find it easier to get the recommended 8 cups
a day," says Jill Fleming, M.S., R.D., author of Thin
People Don't Clean Their Plates: Simple Lifestyle Choices
for Permanent Weight Loss (Inspiration Presentation Press,
2005). Sipping with a straw helps you suck down water faster,
encouraging you to drink more. Another stay-hydrated hint:
Drop a flavor-enhancing slice of lemon or lime into your
glass.
22.
Grill a spicy burger. Flavor your beef (or chicken
or fish) with rosemary. Researchers from Kansas State University
found this herb to be rich in antioxidants that help block
the cancer-causing compounds that can form when you barbecue
meat. And it goes without saying that rosemary makes for
a better-tasting burger!
23.
Allow yourself to give in to that caffeine craving.
According to a study from Southwestern University in Georgetown,
Texas, a moderate dose of caffeine could jump-start your
libido. Researchers studied animal behavior and discovered
that caffeine likely stimulated the part of the brain regulating
arousal, which motivated females to have sex more frequently:
A similar effect in humans is probable only in women who
don't drink coffee regularly. If that's you, try ordering
an espresso after a romantic dinner and see whether sparks
fly.
24.
Rent Wedding Crashers one more time. We all know
that laughter is the best medicine, but it turns out that
even anticipating a laugh can boost feel-good hormones (endorphins)
by almost 30 percent. What's more, its effects appear to
last up to 24 hours, according to researcher Lee S. Berk
of California's Loma Linda University. Go see a comedian,
or TiVo a funny television show like My Name is Earl and
watch it over and over again.
25.
Create a mental-health family tree. You'd tell
your doctor if your grandmother had breast cancer or heart
disease, but what if she suffered from depression or bipolar
disorder? You can track your family's history of those diseases
in just a few minutes by filling out the questionnaire at
a new site called mentalhealthfamilytree.org. If the results
concern you, see your doctor and begin to get any treatment
you might need.
26.
Go nuts with your salad. Sprinkle an ounce and
a half of walnuts into your salad or mix them in with your
yogurt. Why walnuts? They contain ellagic acid, a cancer-fighting
antioxidant. Plus, these nutritional powerhouses, low in
artery-clogging saturated fat, are a good source of protein
and cholesterol-reducing omega-3 fatty acids, which may
decrease the risk of heart disease.
27.
Take your iPod to your next dental appointment.
Whether you rap along with Mary J. Blige or bliss out to
Beethoven, new research in the Journal of Advanced Nursing
shows that listening to music eases pain -- be it from a
cavity filling, a pulled muscle or even a bikini wax --
by 12 to 21 percent. Another suggestion: Schedule uncomfortable
procedures during the second half (the last two weeks) of
your menstrual cycle, when estrogen levels are their highest;
that's when women produce the most endorphins to offset
pain, according to studies conducted at the University of
Michigan and the University of Maryland.
28.
Make a play date to boost brainpower. We tend to
blame "mommy brain" for the fuzzy-minded chaos
that comes from life with kids, but new research on animals
indicates that caring for children actually makes women
smarter. Neuroscientists at the University of Richmond found
that pregnancy hormones prime moms' brains -- literally
enlarging neurons and dendrites in the hippocampus -- to
prepare them for the challenges of motherhood (providing
nourishment, protecting against predators, etc.), all of
which improve their cognitive functions. And you don't have
to get pregnant to enjoy the effect. Lead study author Craig
Kinsley, Ph.D., says that stimuli from spending time with
children will give any woman's brainpower a lift.
29.
Stretch out your fingers. "The prolonged grips,
repeated pressing of small buttons and awkward wrist movements
used with a BlackBerry or an iPod can lead to repetitive
stress injury in your fingers," says Stacey Doyon,
president-elect of the American Society of Hand Therapists.
To decrease your risk, do the following a few times a day:
(1) Interlace fingers and turn palms away from your body
as you extend arms outward; feel the stretch from your shoulders
to your fingers; hold for 10 seconds. (2) Extend right arm
in front of you, palm facing down. Place left hand on top
of right hand and gently pull fingers on right hand toward
your body. Feel the stretch in your wrist. Hold 10 seconds,
then switch sides.
30.
Help a greater cause. Whether you write a check
to your favorite charity or head up a fund-raiser for your
child's school, philanthropy not only gives another person
a lift but it also can boost your own health. Studies by
Boston College, Vanderbilt University, the University of
South Carolina and the University of Texas at Austin show
that helping others can alleviate chronic pain and even
depression. Go to volunteermatch.org to find the right opportunity
for you.
31.
Wear sunglasses anytime you're outdoors. Exposure
to the sun's ultraviolet (UV) rays, which penetrate clouds
even on overcast days, increases your risk of cataracts
(the leading cause of vision loss in those over 55). Choose
shades that block both UVA and UVB rays. Look for a sticker
that says "100% UVA and UVB protection."
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