Are You Going Nuts For Your Health?

Remember when nuts were considered fattening and best avoided? Not any longer: they’re now being hailed as dietary panaceas. Rich in fiber, B vitamins, magnesium and antioxidants such as vitamin E, walnuts contain higher amounts of omega-3 fatty acids than other nuts and are one of the best plant sources of protein.
Incorporated into a healthy diet, they reduce the risk of heart disease by improving the elasticity of blood vessels, and lowering bad cholesterol and the C-reactive protein, which was recently recognized as a predictor of heart disease.
A walnut looks like a brain, and that’s what it’s good for: it’s the primary brain nut. But it’s difficult to find hulled walnuts that are still fresh, so buy them in their shells, it’s much better. The recommended amount to eat is ten whole walnuts a day - but beware: they may be good for you, but they are high in calories.

Want to boost your energy?

For an energy boost when you're feeling fatigued, try taking a leisurely stroll or bike ride. In a recent University of Georgia study, sedentary people who complained of fatigue had a 20 percent spike in energy levels when they engaged in regular, low intensity exercise. Try walking, gentle yoga, or easy biking.

How To Stay Healthy While You Sit

Americans spend nearly eight hours a day sitting (and another four hours watching TV and playing computer games) according to a Harris poll conducted by the America On the Move Foundation. Now consider your own day. How many hours per day do you spend sitting at a desk, either in your office or at home?Chances are it's a pretty substantial amount of time. Between work and the endless number of things people now use computers for, you may easily be spending more time at your desk than anywhere else, which is why learning how to sit at a desk and still be healthy is so important.The Downfalls of Sitting Too MuchIn general, sitting (whether at a desk, in the car or elsewhere) for too long is not a health-promoting thing to do. For one thing, it can cause you to gain weight. A study in the International Journal of Obesity and Related Metabolic Disorders found that those who had high daily levels of sitting (7.4 hours or more) were significantly more likely to be overweight or obese than those who reported low daily sitting levels (less than 4.7 hours a day).A study in the American Journal of Preventive Medicine even found that the longer a man sits at a desk at work, the greater his chances are of being overweight.Sitting at a desk all day also puts you at risk of back pain, particularly if you sit with poor posture, leg cramps, tense muscles and, of course, boredom.Healthy Tips for Sitting at Your DeskMany of us don't have a choice and must work at a desk, at least for a portion of our day. During this time, use the following tips to keep your mind and body at their best.
Keep your body in a neutral position. This means that your joints are naturally aligned, reducing your risk of stress and strain on the muscles, tendons, and skeletal system and developing a musculoskeletal disorder (MSD), according to the Occupational Safety and Health Administration (OSHA). To achieve a neutral body position:
Adjust your chair so your thighs are parallel with the floor.
Choose a chair that supports your back, including the curve in your lower back (if not, place a rolled up towel or pillow behind your lower back for support).
Your hands, wrists and forearms should be in-line and roughly parallel to the floor.
Your head should be in-line with the torso and at a level, balanced position (or just slightly forward).
Your elbows should be close to your body, bent at a 90- to 120-degree angle.
Your shoulders should be relaxed and upper arms hanging naturally next to your body.
Your feet should be flat on the floor or supported by a footrest.
Your chair should be well-padded.
Move around often. Your body can only tolerate being in one position for about 20 minutes before it starts to feel uncomfortable, according to the Mayo Clinic. About every 15 minutes, stand, stretch, walk around or change your position for at least 30 seconds.
Reduce repetitive movements. Movements that you repeat over and over (such as answering the phone or reaching for a book) can lead to strains and stress. Reduce unnecessary movements as much as possible by keeping items you use often within arm's reach and using tools, such as a phone headset, to reduce repetitive movements. You should also alternate the hand you use to operate your computer's mouse.
Keep your computer monitor in a healthy position. This means directly in front of you, but at least 20 inches away. The top of the screen should be at or below your eye level, and it should be perpendicular to the window (to reduce glare), according to OSHA.
Look away from your computer screen often. Focusing on a computer screen for too long can lead to dry eyes and eye fatigue. Be sure to change your focus often, looking at a point in the distance, and blink regularly to keep your eyes moist.
Use a document holder. It should be at the same height and distance as your computer monitor (holders mounted to the monitor are ideal).
Keep your keyboard and other office accessories clean. Keyboards, phones and other office equipment are breeding grounds for germs. Desks themselves can even harbor more bacteria than a toilet seat!
Declutter your desk. About 40 percent of U.S. office workers say they are "infuriated" by too much clutter on their desks. Save yourself this mental strife by taking a few minutes each day to go through papers. Throw away those you don't need and file those you do.
Don't keep junk food at your desk. The temptation is simply too high to eat the junk, and subsequently feel sluggish, tired or guilty. Instead, keep a supply of healthy snacks nearby to satisfy your hunger in a smart way. Great snack ideas include cut-up vegetables, a few nuts, fresh fruit, a hard-boiled egg, etc.
Make your desk your own. While keeping away from too much clutter is good, adding a few items that mean something to you will make your desk more enjoyable to work at. Some items to consider include a few pictures of family or friends, a plant, inspirational posters or paintings for the wall, and any other mementos that make you feel good.References:
International Journal of Obesity and Related Metabolic Disorders. 2003 Nov;27(11):1340-6.
American Journal of Preventive Medicine. 2005 Aug;29(2): 91-97.
U.S. Department of Labor, Occupational Safety and Health Administration
America on the Move

Are You Exercising Your Brain?

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.

Healthy Teeth = Healthy Heart

Brush and floss
It takes only six minutes a day to keep gums in the pink…and help prevent heart disease. People with periodontal disease face nearly twice the risk of heart attack as their healthy-gummed brethren. But you can zap that risk by brushing your teeth for two minutes twice a day and flossing for two minutes each night.
Doctors aren’t sure why people with gum disease get more heart disease. One theory is that bacteria from the mouth enter the bloodstream through inflamed gums and cause small blood clots that contribute to clogged arteries. Another theory is that diseases such as gingivitis, later-stage periodontitis, and even cavities cause the release of an inflammatory chemical that plays a role in the buildup of fatty deposits in the heart.
Either way, diligent brushing and flossing can help. The secret is in the technique, says Sally Cram, D.D.S., a periodontist in Washington, D.C., and spokesperson for the American Dental Association: after brushing your teeth with a soft toothbrush, hold the brush against your gums at a 45-degree angle and lightly massage with short, circular strokes. For the best protection, go the full two minutes; most people brush for fewer than 30 seconds. Mouthwash isn’t necessary, but if you like to use it, look for products that contain menthol, thymol, and eucalyptol.

Catch Some Rays

We’ve been bombarded with advice to stay out of the sun—and for good reason, because the sun’s rays have been linked to a greater risk of skin cancer. But spending a small amount of time in direct sunlight, without sunscreen, could help ward off serious illnesses, including diabetes, heart disease, multiple sclerosis, rheumatoid arthritis, osteoporosis, and even some cancers. Reason: each of these conditions can be triggered by a vitamin D deficiency. Sunlight is our primary source of the vitamin, says Michael Holick, M.D., Ph.D., of the Boston University Medical Center. “But when you wear sunscreen, it reduces the production of vitamin D in the skin.” What’s more, the vitamin D that comes in many pills doesn’t contain the health-protecting D3 type of the nutrient that comes from sunshine.
By sunning your unprotected face, arms, and hands for a few minutes, you can produce as much vitamin D as is in ten glasses of milk. (The darker your skin, the longer it takes, though. For fair skin, spend 5 to 10 minutes in the sun, two or three times a week. If your skin is dark, spend 15 to 30 minutes.) Just be sure to keep the session short. More is clearly not better. After your sunbath, be sure to apply sunscreen, and reapply it every two hours for as long as you’re outdoors.

The Perks of a Happy Marriage

A happy marriage comes with the unexpected advantage of lower blood pressure, says researchers at Brigham Young University (BYU). They found that happily-married adults experienced lower blood pressure than singles who have supported social networks.

The study, newly published in the Annals of Behavioral Medicine, evaluated 204 married and 99 single adult volunteers who agreed to wear portable blood pressure monitors for 24 hours. "We wanted to capture participants' blood pressure doing whatever they normally do in everyday life," says BYU professor Julianne Holt-Lunstad, who notes that the monitors were concealed by their clothing. She adds, "Getting one or two readings in clinics is not really representative of the fluctuations that occur throughout the day."

The volunteers also were asked to complete rosters of friends in their social networks and answer questions about the quality of their relationships with friends and spouses.

Researchers were surprised to learn that the blood pressure of adults who considered themselves in a happy marriage dipped more during sleep than that of singles. This finding is particularly important, because other research has shown that higher blood pressure throughout the night produces a much greater risk of cardiovascular problems.