We all know we should stretch, but far too many of us overlook this
and choose to get on to the “nitty gritty” instead – the exercise or the sports
or the free running. But you may not be doing it because you don’t know how,
when, or even why stretching is important.
Stretching is useful for both injury
prevention and injury treatment. Additionally, it may increase
flexibility of the neck, shoulders and upper back may improve respiratory
function.
Here are a few reasons why it’s important to add stretching to your
workout.
Early to bed and early to rise makes you healthy, wealthy as well as wise. And that is not merely an age-old saying. It works in daily life too.
1. Time to Exercise Waking up early
gives you the time to exercise. You can easily go for a jog, do a few laps in
the pool, practice yoga or hit the gym with plenty of time at hand. 2. Time to Meditate There is nothing like beginning the day with a dose of meditation. It will help calm your mind and sharpen your reflexes to keep you going through your busy schedule of work.
3. Experience the Charm of the Morning Only an early morning person knows the charm and serenity that those hours offer. The silence, the birds chirping, the absence of cars honking, and the sunrise are all advantages only early rising can offer.
4. Increase
Productivity and Efficiency
A study conducted at the Texas University in 2008 revealed that early risers are more prone to be productive and efficient at work. In fact, students who wake up early are known to get higher grades than those who wake up late.
5. Eating Breakfast Breakfast is known to be the most important meal of the day. Often, you may land up skipping it if you are running late for work. An early start to the day ensures that this significant meal is never given the slip.
6. Less Stress Giving you ample time to get ready on time, waking up early ensures that you suffer less stress. Beat the traffic and drive to work at ease.
7. Set Routine Once you get into the habit of rising early, you are able to set a routine and that obviously leads to better productivity not only at work, but also on the home front and as an individual.
8. Brighter Mood Early risers are known to be happier and more optimistic than night owls. The latter are known to suffer depression, insomnia and pessimism. The bright start with exercise and optimism is bound to keep you feeling energised and optimistic all day.
9. Better Health Proper routine and
exercise are known factors in ensuring better health in the long run. Waking up
early ensures you set aside time to work out. Late risers lack the advantage of
time for this.
10. Better Finances Improved health,
enhanced productivity and ameliorated energy can only result in one thing – a
higher rate of success. And when this happens in your career, can financial
triumph be far behind? So, rise early to kickstart a really great way of doing
well in the professional sphere as well.
The benefits of
waking up early are myriad. It doesn’t take much to change your lifestyle to
avail these benefits. After all, personal and professional well-being, and
ultimate success are what everyone seeks. So, why not adopt a healthier way of
living and reap those benefits?
Many of us can attest to being teased growing up. As a child, such
taunting may have elicited tears and embarrassment, but as most of us grow
older, we learn to make peace with the body part that caused so much strife
when we were younger.
I’ve been teased constantly about my
big lips, but found that gay men find them all the rage. Not that I need
validation from them, but because of their interest it caused me to take a
second look @ myself.
Is there a body part you
were previously teased for that you now accept with open arms?
We all work out for different reasons. Some of us for health, some
of us for beauty and some of us for the wrong reasons. There’s no doubt that we
are a media influenced society. Everything from where we live, the words we
speak, what we buy and the way we dress comes from some form of media. One
aspect of our lives that media heavily influences is beauty, and in a big way.
If you have a hard time getting motivated to exercise, enlisting a fitness partner may help. A fitness partner can encourage, challenge, pace you, and can make working out more fun.
When you are trying to find the right person, there are some things that you should look for. Moreover, there are some fun ways you and your fitness partner can get some exercise.
Having a fitness partner can motivate you to workout even when you don’t want to simply because you know someone is counting on you. Exercising with a fitness partner is also a great way to socialize. Instead of dreading your daily workout, you’ll find yourself looking forward to catching up with your friend.
Another benefit is that a fitness partner makes it less intimidating to join a gym, try a new class, or learn a new sport. Your friend can give you the courage to take that kickboxing class you’ve had your eye on or head to that hiking trail you’ve always wanted to try.
Finally, it’s safer to workout with someone. If you injure yourself on a run, for instance, your partner can find you the help you need.
Choosing a Fitness Partner
While the right fitness partner can motivate you to accomplish your fitness goals, the wrong partner could squelch your efforts. When deciding which one of your friends or family members to recruit as your fitness partner, keep these things in mind:
Let's face facts: a lot of guys enjoy
anal sex. They don't necessarily do it every time they have sex, nor does every
guy end up on the receiving end of the deal, but it does happen. A lot. And
whether you're a power player or someone who just enjoys the occasional backdoor
action, it’s important to keep healthy.
Heck, even if
you're a total "no entry zone," you still need to make sure you're
taking care of things. So with that in mind, Gay.net consulted Dr. Robert Bolan
and nurse practitioner Elisa Clay of the Los Angeles Gay
and Lesbian Center for tips on keeping your buns of steel
in tip-top—ahem, bottom—shape.
For African American adults, perceived racism may cause
mental health symptoms similar to trauma and could lead to some physical health
disparities between blacks and other populations in the United States,
according to a new study published by the American Psychological Association.
Compelling evidence indicate that race and ethnicity
correlate with persistent, and often increasing, health disparities among U.S.
populations in all these categories and demands national attention. Because
racial and ethnic minority groups are expected to comprise an increasingly
larger proportion of the U.S. population in coming years, the future health of
America will be greatly influenced by our success in improving the health of
these groups.
Despite great improvements in the overall health of the nation,
Americans who are members of racial and ethnic minority groups are more likely
than whites to have poor health and to die prematurely. These
disparities are believed to be the results of the complex interaction among
genetic variations, environmental factors, and specific health behaviors.
An examination of 66 previous studies that included more than
18,000 black adults concluded that there are common responses to both racism
and trauma, including somatization (psychological distress that is expressed as
physical pain), interpersonal sensitivity and anxiety. The more stressful the
racism, the more likely a person was to report mental distress.
The researchers suggested that the link between mental health
and racism could contribute to physical health disparities between blacks and
other Americans of different races and ethnicities.
The relationship between perceived racism and self-reported
depression and anxiety is quite robust, providing a reminder that experiences
of racism may play an important role in the health disparities phenomenon. For
example, African Americans have higher rates of hypertension [high blood
pressure], a serious condition that has been associated with stress and
depression.
The study's authors noted that therapists should routinely
assess their black patients' experiences with racism during treatment.
Today, I want to
tell you about the opposite – a fit guy who is deliberately making himself
fat. Since May, Drew Manning has gained about 70 pounds on purpose.
And he’s not done yet.
Drew is a
personal trainer and has always been the “fit guy.” He’s now on a journey he
calls Fit 2 Fat 2 Fit where he spends six months (he has about
4 weeks left) eating unhealthy food and not exercising, then he will take
six more months to get fit again. Why? To experience for himself what it’s like
to be overweight, how tough it is to lose weight, and ultimately show others
how to get fit. But this is sooo extreme! And I hate that Drew is
deliberately making himself unhealthy. I asked him all about it…
FatFighterTV: As
someone who has always been fit, how can you stand doing this to yourself?
Drew
Manning: It’s been very tough physically, mentally and emotionally to let
myself go like this. The first couple of months were the hardest. I felt like I
was going through withdrawals, just like any other addiction. I was jealous
seeing people running, going to the gym, and being in shape.
FFTV: Are
you concerned about your health?
DM: Yes,
definitely. With a BP reading of 161/113 you can’t NOT be concerned. I haven’t
felt in danger yet, but I still have 4 weeks left to go. People tell me
all the time to stop now, but I look at it like this…..if others can live years
with these unhealthy risk factors, like high BP, glucose levels, cholesterol
levels, triglycerides, etc. then I can last another 4 weeks. Plus I want to
show people how living a healthy lifestyle can change all of those risk
factors.
FFTV: Are
you enjoying eating all those unhealthy foods?
DM: Yes and
no. To some extent, all of these foods that I’m eating (sugary cereals, granola
bars, juices, white breads, white pastas, sodas, crackers, chips, frozen
dinners, mac n cheese, etc.) taste delicious. But then I feel like crap later
on and I get hungry again and crave those same foods.
FFTV: You’ve
gained about 70 pounds now since May – how do you feel?
DM: I’m to
the point where I feel lethargic and uncomfortable. I definitely feel
“addicted” to these foods. In the beginning, I did not like soda, but now I
can’t go a day without, otherwise I’ll get the headaches, bad mood, etc.
Emotionally, it’s taken a toll on my confidence level, even in my marriage. I
don’t like the way I look in public; nothing fits right; bending over to tie my
shoes or clip my toe nails has become so difficult. I’ve definitely taken those
things for granted.
FFTV: You
mentioned that you want to gain an understanding of how hard it is to be overweight
– what have you learned so far?
DM: I think
the biggest thing I’ve learned is how intense and how real these food cravings
are. I think a lot of people associate the word “addiction” with drugs
and alcohol, but I do believe this addiction (to America’s processed foods) is
real and very similar. I know I’ll never know exactly what it’s like for every
person that’s overweight and I don’t claim to, but at least I understand better
than I did before when I never had to struggle with this. I hope to learn a lot
more in the second half of my journey, from fat 2 fit.
Expanding on Sports Illustrated‘s
ridiculously successful annual swimsuit issue, ESPN: The Magazine is
releasing its third-annual
“Body Issue”—which celebrates the bare bodies of more than 20 top
athletes—on October 7.
Among the sculpted figures in the altogether
(save for strategically covered private parts) are the L.A. Clippers’
Blake Griffin, The Mets’ Jose Reyes and Rams running back Steven Jackson, speed
skater Apolo Ohno, NHL player Ryan Kesler, UFC champion Jon Jones, race-car
driver Helio Castroneves; snowboarder Louie Vito, boxer Sergio Martinez,
marathoner Ryan Hall and paralympian Jeremy Campbell. Female models include
soccer star Hope Solo, the WNBA’s Sylvia Fowles, snowboarder Gretchen Bleiler
and roller-derby queen Suzy Hotrod.
“This is an issue in the short time we’ve been
doing it that’s become pretty anticipated,” says ESPN editor Chad
Millman. “In terms of the athletes we’ve attracted, we feel like the group is
really strong.”
There are two kinds of bodybuilding contests out there. One is a sanctioned competition held in on stages with men in teeny tiny posing trunks. The other is wherever gay men who are into fitness gather. In both, the syndrome known as “bigorexia” (muscle dysmorphia) will sometimes surface. The condition is an inability to be satisfied with one’s own muscle size and is characterized by a no-holds-barred approach to getting as big as possible.
Health is not a numerical concept and cannot be defined using statistics. Human beings, however, tend to want to quantify well-being into easily understandable figures. We feel compelled to ascribe numbers to every aspect of wellness, from the qualities of our food to our fitness levels to the physical space we occupy. As a consequence of social pressures, we turn our attention away from health and focus instead on the most contentious of these figures—weight—checking our scales to see how we measure up to our peers and role models. Yet each of us is equipped to gauge our relative healthfulness without any equipment whatsoever. When we have achieved a state of wellness, we feel buoyant and energetic. Some of us are naturally slim, while others will always be curvy. No matter what our weight, we can use the cues we receive from our physical and mental selves to judge how healthy we really are.
You know you should be exercising. We've all heard that physically active people are healthier. They're less likely to develop heart disease, diabetes, and some cancer, they sleep better, and they feel happier and more energetic. Of course, a fit body looks better, too. But when it comes time to actually get out there and start moving, many of us have a long list of excuses not to exercise -- too little time, too little energy, or we simply don't like to work out.
How can you get past the excuses and get moving? Here are six top exercises excuses cited by fitness experts who spoke with WebMD -- along with tactics for overcoming them.
Exercise Excuse No. 1: "I Don't Have Time."
"How much television do you watch?" asks Walter Thompson, PhD, professor of kinesiology and health at Georgia State University.
During your shows, use resistance bands, or walk in place. Or use Tivo so you can skip the commercials and see a one-hour show later in just 40 minutes, says James Hill, PhD, co-founder of the National Weight Control Registry: "That's 20 minutes right there." Better yet, turn off the TV and spend your newfound time working out.
If it's work that's sapping all your spare time, try exercising on the job. Close your office door and jump rope for 10 minutes, or walk in place, Thompson suggests.
Your exercise doesn't have to be a formal workout either. Try making small lifestyle changes that help you move more: take the stairs instead of the escalator, don't drive when you can walk, and get a pedometer and try to increase the number of steps you take throughout the day.
The U.S. Surgeon General recommends at least 150 minutes of aerobic activity per week, which may sound daunting, but actually works out to a little over 20 minutes each day. The good news is that three 10-minute exercise sessions work just about as well as one 30-minute one, and can be much easier to fit into your schedule.
People who exercise regularly "make it a habit," says Hill, who is director of the Center for Human Nutrition at the University of Colorado, Denver. "They haven't bought any more time during the day than anyone else. What we've done is prioritize it. We find time for things we value."
Exercise Excuse No. 2: "I'm Too Tired."
It may sound counterintuitive, but working out actually gives you more energy, says Marisa Brunett, a certified athletic trainer in Orlando, Fla, and spokeswoman for the National Athletic Trainers Association. Once you get moving, your fatigue will likely disappear.
"You're getting the endorphins [feel-good hormones in your body] to release,” says Brunett. "And you're getting the circulation going -- as opposed to coming home and crashing on the couch."
It may help to work out in the morning, before you get wiped out by a demanding workday, says kinesiologist Lynette Craft, PhD, assistant professor of preventive medicine at Northwestern University.
But if you're just not a morning person, don't worry. Brunett, who likes to work out in the middle or end of the day herself, recommends doing it whenever you feel best.
Exercise Excuse No. 3: "I Don't Get a Break From the Kids."
The answer is to multitask, experts say.
"Take the kids with you," says Hill. While they're swinging, you can walk around the playground or the backyard, or jump rope. Walk the kids to school instead of driving them. During their soccer games or practices, walk briskly around the field.
Use your family time for active pursuit, Brunett suggests. Go biking with your kids, put up a badminton net in the yard, sign up as a family for "fun runs," or just walk around the neighborhood with your children. When the weather's bad, try active video games like Dance Dance Revolution, Wii Sport, and Wii Fit.
And remember that your fitness is good for your kids as well as you. "When mom or dad is more fit, has more energy, the whole family benefits,” says psychologist Christina Recascino, PhD, a professor in the human factors department at Embry-Riddle Aeronautical University.
Exercise Excuse No. 4: "Exercise Is Boring."
"Exercise should be like sex," says sports physiologist Mike Bracko, EdD, FACSM, a certified strength and conditioning specialist and director of the Institute for Hockey Research in Calgary. "You should want it and feel good about it before you do it. And it should feel good while you're doing it."
So how do you get there? First, find an activity you love. Think outside the box: try inline skating, dancing, or gardening. Join a sports league. Or, if you love music, try ballroom dancing. "There's an exercise for everyone," says Recascino. "It doesn't have to be onerous or unpleasant."
If it makes exercise more enjoyable for you, it's OK to watch Oprah or read while you're on the exercise bike or treadmill -- just don't forget to pedal or run.
Working out with a group also helps many people. "Not everybody's cut out to put on their iPod and go on a six-mile run by themselves," says Peter Nierman, MD, assistant professor of psychiatry at the University of Chicago.
To find a group, look through local sports publications or on the web. Or simply recruit several friends.
And, every once in a while, try something totally new. “Mix it up so you don't get bored,” says Brunett.
Exercise Excuse No. 5: "I Just Don't Like to Move."
"There are people who really enjoy not moving," says exercise physiologist Gerard Endress, fitness director of the Duke Diet & Fitness Center. They prefer to knit, read books, or watch TV. "I work with those people on, 'Can you walk in the mall?'" he says.
If it's sweating you don't like, you can get a good workout without perspiring excessively, Endress says.
You can work out indoors, where it's air conditioned. You can swim so you won't notice any perspiration. Or, try a low-sweat activity like yoga.
If exercise hurts your joints, try starting by exercising in water, recommends Brunett. The stronger your muscles get, the more they can support your joints, and the less you'll hurt. If your physical limitations are more serious, check with your local sports medicine or rehabilitation clinic, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do
If you don't like to move because you feel too fat, start with an activity that's less public, like using an exercise video at home. Walk with nonjudgmental friends in your neighborhood while wearing clothes that provide enough coverage that you feel comfortable.
And remember that gyms today are different. "You don't have the Spandex gyms as much," says Endress. Women-only places like Curves may be more comfortable.
Exercise Excuse No. 6: "I Always End up Quitting."
Set small, attainable goals. Then you're more likely to feel like a success, not a failure, says Brunett. If you exercise for five minutes a day for a week, you'll feel good -- and more likely to want to try 10 minutes a day the next week.
It also helps to keep a log and post it somewhere public -- even on Facebook. Craft calls it a "wall of encouragement." Friends and family can then say, "Hey, you did 15 minutes yesterday. Great job," she says. A log also helps you see if you're starting to fall off the wagon (or the treadmill).
Having an exercise buddy keeps you accountable as well, says Boston psychologist Eric Endlich, PhD, who works with patients who need motivation to diet and exercise. When you back out of a scheduled workout, you're letting down your buddy as well as yourself.
And look toward the future. It's harder to start exercising than to stick with it once you've got your momentum going, says David Coppel, PhD, a sports psychologist in Kirkland, Wash.: "I bet you after two weeks of this, you'll feel really good."
We've been told that the only sure things are death and taxes. But just as creative accountants have helped many men triumph over their 1040s, we can help you outrun the reaper. Maybe it's a game you can't ultimately win. But by following these 50 tips, you sure as hell can send it into overtime.
1. Drink at least five 8-ounce glasses of water a day: Scientists at LomaLindaUniversity found that men who drank this amount of H2O were 54 percent less likely to suffer a fatal heart attack than those who drank two glasses or less every day.
2. Take a laugh break: Watching 15 minutes of funny video can improve bloodflow to your heart by 50 percent, report researchers at the University of Maryland. "This may reduce blood-clot formation, cholesterol deposition, and inflammation," says study author Michael Miller, M.D. For your daily dose, click on the "hilarious" video link at ebaumsworld.com.
3. Don't go to work sick: Over a 3-year period, men who clocked in despite feeling under the weather had double the heart-attack risk of guys who stayed in bed, according to a U.K. study.
4. Put out the fire in your chest: Untreated heartburn can lead to a heart attack, according to a study in the International Journal of Cardiology. Scientists discovered that as acid levels in the esophagus rise, the incidence of blocked bloodflow to the heart also rises by 20 percent. A natural remedy: Analyze your diet. Don't make a habit of drinking wine, juice, or carbonated beverages, all of which are highly acidic and may trigger heartburn, say South Carolina researchers.
5. Indulge your chocolate craving: In a 15-year study, Dutch scientists determined that men who ate just 4 grams of cocoa a day had half the risk of dying from heart disease than those who ate less. That's the equivalent of two 25-calorie Hershey's Kisses — an amount that can fit into any diet.
6. Say no to Froot Loops: In a review of 53 studies, Australian researchers found that regularly eating cereal made from refined grains raises insulin and C-reactive protein, and lowers good cholesterol — all factors that boost your odds of developing heart disease. A better choice for your morning bowl: Post Shredded Wheat cereal, which is made from 100 percent whole grains and contains no sugar.
7. Take a magnesium supplement: Over an 18-year period, French researchers determined that men with the highest blood levels of magnesium are 40 percent less likely to die of any cause than those with the lowest levels. Magnesium can make multivitamins too bulky, so add a 250 milligram (mg) pill from iherb.com or GNC to your daily regimen.
8. Burn 1,100 calories a week: DukeUniversity scientists discovered that this amount of exercise prevents the accumulation of visceral adipose tissue — the dangerous belly fat that causes arterial inflammation and hypertension. Falling short? Join a league: A recent British Medical Journal study reported that people who exercised in groups boosted their average calorie burn by 500 a week.
9. Take a daily multivitamin: Researchers at the University of California at Berkeley discovered that this helps prevent the DNA damage that causes cancer. We like Centrum Silver.
10. Hit the weights: University of Michigan scientists found that men who completed three total-body weight workouts a week for 2 months lowered their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of stroke by 40 percent and heart attack by 15 percent.
11. Set a three-drink limit: Harvard researchers determined that downing more than three drinks in a 24-hour period increases your risk of atrial fibrillation, a condition that may boost your odds of a stroke fivefold during that time. An important note: When the average man pours himself a glass of wine, it's typically twice the size of a standard drink (4 ounces), report researchers at DukeUniversity.
If you think you're having a heart attack, do these two things:
12. Plop an Alka-Seltzer: It contains 325 milligrams of aspirin, the same as a regular aspirin, and begins fighting blood clots almost 3 minutes faster than a pill, according to a study in Thrombosis Research.
13...and call a ride: Walk-in patients wait almost twice as long in the E.R. as those who arrive by ambulance, according to a University of New Mexico study.
14. Treat a killer bee sting: You may not know if you're allergic to the venom of a bee, wasp, or hornet until you've already been stung. But if you start to experience the symptoms of a life-threatening reaction — hives, wheezing, abdominal cramping — you can save yourself in 3 steps:
·Step 1. Call 911.
·Step 2. Take a Benadryl.
·Step 3. Lie on your back and elevate your legs while you wait for help, says Steven Kernerman, D.O., an allergist at the Spokane Allergy and Asthma Clinic. An allergic reaction can constrict your blood vessels, and our three-step strategy counteracts that by improving bloodflow to your heart.
15. Eat produce at every meal: If you consume more than five servings of fruits and vegetables per day, you have a 26 percent lower risk of stroke than people who eat fewer than three servings, according to a recent U.K. study.
16. Monitor your blood sugar: JohnsHopkinsUniversity researchers recently determined that people with the highest blood-sugar levels have twice the risk of heart disease as those with the lowest. A warning sign: fasting blood sugar that's greater than 100 mg per deciliter.
17. Think positive: Purdue scientists discovered that constant worrying shortens your life span by 16 years.
18. Keep your cool: Men who frequently express anger outwardly are more than twice as likely to have a stroke than guys who control their tempers, according to the journal Stroke. If you have anger-management issues, try fish oil. National Institutes of Health scientists found that hostile, aggressive men often have low blood levels of DHA — one of the main omega-3 fats found in the oil. We like Nordic Naturals Ultimate Omega ($27 for 60 1,000-milligram (mg) softgels; nordicnaturals.com). Take 1,000 to 2,000 mg every day.
Make sure you don't end up as fish food. Most shark attacks occur at dawn and dusk, when sharks feed, says Alan Henningsen, a marine biologist and shark researcher at the National Aquarium in Baltimore. You can watch the sky for clues to their location: Seabirds eat the same fish as sharks. Here are three more ways to avoid a grisly death.
19. Dive with a partner: This cuts the chance of a shark attack by 50 percent, say Australian scientists.
20. If you're attacked, hit the shark in its eyes or gills: These are its most sensitive areas. The snout might work as a target, but this tactic often results in a bitten arm, according to a University of Maryland study.
21. For God's sake, don't pee in the ocean: Bodily fluids attract sharks.
Once you're safe from sharks...
22. Try a natural remedy: According to Israeli scientists, eating one red grapefruit a day lowers LDL (bad) cholesterol by 20 percent, even in people who don't respond to statins.
23. Have breakfast within 90 minutes of waking: A University of Massachusetts study found that men who waited longer than that were 50 percent more likely to become obese. And U.K. researchers determined that increases in body mass were directly proportionate to the likelihood of dying of gut cancers — specifically rectal, bladder, colon, and liver.
24. Vacuum for 30 minutes: Doing 150 calories' worth of chores a day can lower high blood pressure by 13 points, according to Medicine & Science in Sports & Exercise. The reduction lasts only 8 hours, but make it a daily habit and you can lower your BP in the long term. (Helping out more with housework may improve your sex life, too.)
25. Eat berries: The antioxidants in cranberries, blueberries, strawberries, and raspberries have been shown to offer protection from a stroke, keep you mentally sharp as you age, and ward off cancer.
26. Drownproof yourself: If you're dumped in the water without a life preserver, the key to survival is staying warm and conserving energy. Use the method taught to U.S. Navy pilots: Float facedown in the water with your knees tucked against your chest in the fetal position. (This slows the drop in body temperature.) Exhale bubbles slowly, turning your head to one side only to inhale deeply. Repeat until help arrives.
27. Sleep on your side: This can halve the number of sleep-apnea-related wakeups you experience during the night. Such interruptions make you up to six times more likely to be involved in an auto accident, due to residual fatigue, according to researchers at UniversityHospital in Bern, Switzerland. To keep from rolling over onto your back as you sleep, stuff a small, firm neck pillow down the back of your T-shirt before dozing off.
28. Light a jasmine-scented candle: Men who did this for just 1 minute before bed fell asleep faster, tossed and turned less, and felt more refreshed in the morning than those who didn't inhale the aroma, report scientists at WheelingJesuitUniversity. That's important, because insufficient sleep boosts your risk of diabetes, and restless sleep increases your odds of a stroke.
29. Live life in a smoke-free zone: Secondhand smoke, besides boosting your risk of lung cancer, raises your diabetes risk by 40 percent — nearly the same as smoking does.
30. Dodge a deadly lightning bolt: Stay off the toilet during severe thunderstorms. If lightning hits within even 60 feet of your house, it can not only jump through phone and electrical lines but also run through plumbing, according to the National Weather Service.
31. Put your iPod on a mount: Reaching for an unsecured object as you drive makes you eight times more likely to swerve into a road barrier, according to the Mayo Clinic.
32. Check your smoke alarms: The most likely reason a house fire ends in a fatality: no early warning. While just about every U.S. residence has smoke alarms, a Morehouse School of Medicine study revealed that the devices were nonfunctioning in one-third of homes due to dead or absent batteries. If you've ever let the juice in any of your detectors dwindle — or removed the battery simply to disable the low-power beep — consider installing at least one DuPont self-charging smoke alarm ($26; target.com). It screws into a ceiling light socket and feeds off your home's electricity.
33. Sip on mint tea: It contains the powerful antioxidant hesperidin, which reduces the inflammation and oxidative stress associated with diabetes by 52 percent, according to a study at the University of Buffalo. And despite its lack of caffeine, mint tea also increases alertness.
34. Don't jaywalk: This is particularly good advice if you've had too much to drink, because 77 percent of pedestrians killed while crossing the road aren't at intersections. And 53 percent of those killed at night had blood-alcohol concentrations at or above .08 percent, the legal limit in all 50 states.
35. Don't get blown to bits: Keep bleach, paint stripper, fabric softener, glue, and sidewalk salt away from gas appliances. The chlorine or fluorine in these products breaks down into ionized gas, which can eat holes in the pipes that deliver the fuel for your furnace, range, or dryer. Think you smell fumes? Don't call for help from inside your house; using your phone could create an electric spark and set off an explosion.
36. Find time to exercise: People who exercise at any intensity for 2 hours a week — an average of about 17 minutes a day — are 61 percent less likely to feel highly stressed than their sedentary counterparts, according to researchers in Denmark.
37...Then take it outside: British researchers found that people who exercised outdoors reduced their depression by 71 percent, while indoor exercisers' depression decreased by only 45 percent after their workouts.
38. Cut out the sweet stuff: TuftsUniversity researchers found that men on low-sugar diets had lower levels of depression and anxiety than those who consumed all types of carbs. The happier people also limited their total carb intake to 40 percent of total calories.
39. Douse your salad with oil and vinegar: European scientists determined that unheated olive oil reduces cancer risk. As for vinegar, eating it prior to a high-carbohydrate meal (like pasta) slows the absorption of carbs into your bloodstream. This prevents the spikes in blood sugar and insulin that signal your body to store fat.
40. Add curry to vegetables: RutgersUniversity scientists discovered that a combination of turmeric (found in curry powder) and phenethyl isothiocyanate (a compound in broccoli, brussels sprouts, and cauliflower) helps fight prostate cancer. The researchers believe that dusting your vegetables just once a week will provide protection.
41. Be a career coach: A man married to a woman who is upset by her work is 2.7 times more likely to develop heart disease. If your wife won't find a new job, help her practice her negotiating skills. A Harvard study found that due to anxiety, women don't initiate money talks at work as often as men do, especially when the boss is male.
42. Stash a cinnamon air freshener in your car: The strong, spicy smell can help you stay alert as you drive. Researchers at WheelingJesuitUniversity found that a whiff increases alertness by 25 percent. Sucking on an Altoid may work, too.
43. Test yourself for HIV: A recent British study confirms that early detection is the key to extending your life. You can order a take-home HIV test online ($44, homeaccess.com), mail in your blood sample, and receive your results in the mail just 7 days later.
44. Fall on your butt: If you feel yourself losing balance on the stairs, crouch so that your butt hits first, says Robert Nirschl, M.D., a spokesman for the AmericanAcademy of Orthopaedic Surgeons. Don't be afraid to bounce down a few steps — it'll make a fatal blow less likely.
45. Design a colorful menu: ColoradoStateUniversity scientists discovered that men who eat the widest variety of fruits and vegetables gain greater cancer-fighting benefits than those who eat more total servings but choose from a smaller assortment. That's because the plant chemicals that protect against disease vary between botanical families. Mix it up by choosing one serving from five different color groups: blues and purples, greens, whites, reds, and yellows and oranges.
46. Take a noontime nap: Breaking up your day with a 30-minute snooze can reduce coronary mortality by 37 percent, report Greek researchers. Why? It reduces stress that can damage your heart. Even a short nap once or twice a week was found to decrease the risk of early death.
47. Steep your tea for at least 3 minutes: Any less than that lowers the number of disease-fighting antioxidants.
48. Use watercress in your salad: A study from the American Journal of Clinical Nutrition reveals that eating 3 ounces of watercress every day increases levels of the cancer-fighting anti-oxidants lutein and beta-carotene by 100 and 33 percent, respectively.
49. Enjoy your joe: BrooklynCollege researchers recently discovered that drinking 4 cups of coffee a day lowers your risk of dying of heart disease by 53 percent. If you like Starbucks, choose a Caffè Americano: A grande counts as 4 cups and contains just 15 calories.
50. Ask for the heel: Bread crust has up to eight times more pronyl lysine — an antioxidant that fights cancer — than what's in the center. Similarly, the skin of produce is loaded with healthy nutrients, too.
So this headline grabbed my attention the other day…ORGANIC FOOD HAS NO NUTRITIONAL OR HEALTH BENEFITS OVER ORDINARY FOOD, according to a major study published July 29, 2009.
Researchers from the LondonSchool of Hygiene & Tropical Medicine said consumers were paying higher prices for organic food because of its perceived health benefits, creating a global organic market worth an estimated $48 billion in 2007.
A systematic review of 162 scientific papers published in the scientific literature over the last 50 years, however, found there was no significant difference.
"A small number of differences in nutrient content were found to exist between organically and conventionally produced foodstuffs, but these are unlikely to be of any public health relevance," said Alan Dangour, one of the report's authors.
"Our review indicates that there is currently no evidence to support the selection of organically over conventionally produced foods on the basis of nutritional superiority."
The results of research, which was commissioned by the British government's Food Standards Agency, were published in the American Journal of Clinical Nutrition.
Sales of organic food have fallen in some markets, including Britain, as recession has led consumers to cut back on purchases.
The Soil Association said in April that growth in sales of organic products in Britain slowed to just 1.7 percent in 2008, well below the average annual growth rate of 26 percent over the last decade, following a plunge in demand at the end of the year.
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