Encouraging Health

heart

From webmd: We know you’ve heard that exercise is important, but during a recession, your health may depend on it. This is particularly true if you’ve been laid off, doctors say. The tendency may be to pull the covers over your head and stay in bed — or sit in front of the TV. Don’t. Get your day started with a brisk walk, says Winston Gandy, MD, co-director of cardiac ultrasound at Piedmont Heart Institute in Atlanta.

Hazen recommends, “Do jumping jacks, take a milk crate and turn it upside down and step on it — do something.”

Repeated studies have shown the benefits of exercise to heart health, with as much as a 15% decrease in mortality rates with relatively minor changes in one’s exercise routine.

Eat healthful foods and limit fatty, processed foods. Fresh vegetables, fruit, and lean meats should top your grocery list. Skip desserts and fried foods — and save money, too.

If you’ve been laid off, it’s especially important to watch your weight, Gandy says. “Suddenly people begin to see 5 pounds around their middle, and they don’t know where it came from,” he says.

Often, it comes from mindless nibbling and snacking throughout the day. That extra weight, particularly around the middle, can increase a person’s risk of heart disease.

5. Watch out for recession depression
Even if you have not previously been vulnerable to depression, watch for its symptoms during these trying times. Depression affects not only your outlook but also your heart health.

“Depression is a marker that the brain and the body have gone into a state that increases your risk of disease,” says Emory’s Raison.

It’s only natural that bad news gets us agitated and anxious, causing our blood pressure to rise and our arteries to “clamp,” Raison says. “You have a fight with your wife, this happens. You lose your job, this happens.”

These times that try men’s and women’s pocketbooks are much like that, Raison explains.

“We’re all affected to some degree, and it emotionally brings it closer to (each of) us,” he says.

Thus, it’s important to keep a watchful eye for signs of depression, not only in yourself but in family members and significant others.

Because men are often reluctant to seek help for depression, men who have been laid off should pay special attention to signs of depression.

Army Military Hat

“The new idea I suppose I would offer is getting at it right from the beginning of the career,” said Gen. Martin Dempsey, the new four-star commander of the Army’s Training and Doctrine Command, which operates 33 schools and training centers at 16 Army installations.

Dempsey said the new training could include elemental things, such as learning to balance a checkbook so a soldier with a young family doesn’t fall into debt and open the way to further stress.

“What we are trying to do is identify skills we can give our soldiers, whether they are intellectual skills, physical skills, spiritual skills … so that when the stress hits, you are armed to deal with it,” Dempsey said.

The Army has already added suicide prevention training, more psychiatrists and other mental health staff, and programs both at home and at the battlefront for troops and their families.

Suicides have risen steadily since 2004 amid increasing stress on the force from long and repeated tours of duty in Iraq and Afghanistan.

The service has rarely, if ever, released a month-by-month update on suicides. But officials said Thursday they wanted to re-emphasize “the urgency and seriousness necessary for preventive action at all levels” of the force.

In October, the Army and the National Institute of Mental Health signed an agreement to do a five-year study to identify factors affecting the mental and behavioral health of soldiers and come up with intervention strategies at intervals along the way.

Anxiety and panic disorders affect an estimated 2.4 million Americans. Dr. Patricia Farrell shares information and advice about stress management and anxiety; its causes, symptoms, diagnosis, and effective treatments

Winter comes this year with a promise of holidays that may not be as bright as we would like. In the middle of a pounding economic downturn with job loss and belt tightening all around, there is another spectre that is there whether the economy is good or bad and it’s Seasonal Affective Disorder, originally called the Winter Blues. Imagine how difficult it is for people with this disorder (SAD) and then add on top of that the problem of lack of money and the stress that brings. It’s a one-two punch no one wants, especially with reduced economic and psychological resources. An estimated 25% of the population suffers from a mild form of SAD and around 5% has a more severe winter depression.

SAD often affects groups who live above certain latitudes. So, it would seem, people often referred to as ’snow birds’ know what they’re doing when they head south for the winter. It may not be just the cold they’re escaping, it may be depression. The shift that takes place in our biological clocks happens in response to the light that hits our eyes and affects our internal settings.

A small structure in our brains, the pineal gland, produces a substance which can be both problematic and helpful. The substance is melatonin and it has been linked to both SAD and sleep. During the winter months, the decreased exposure to sunlight may stimulate the production of this hormone.

How do you know you have SAD and what can you do about it? First, let’s look at the usual symptoms we see with this winter variety of the disorder. Yes, there’s a summer disorder, too, for some people.

SAD Symptoms

January to February is the prime time of year in most Northern climes and we see:

Changes in sleeping and eating habits

Persistent sad, anxious or “empty” mood

Loss of pleasure in activities once enjoyed

Depression subsides in the spring and summer months.

Symptoms have occurred in the past two years, with no non-seasonal depression episodes

Seasonal episodes substantially outnumber non-seasonal depression episodes

The individual craves sugary or starchy foods probably because this increases the availability of serotonin which fights depression

As a result of the dietary changes seen, there is weight gain and that further increases depression by lowering self-esteem and intensifying feelings of helplessness. Your clothes don’t fit, you can’t buy new ones and you feel self-conscious. Double whammy there.

Steps You Can Take

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Stressed out because you’ve got too much to do and too little time to do it? Dr. Amy Wechsler has a quick tip to help you make it through without getting fried.

Hum. Yep, literally. Humming has been scientifically proved to boost nitric oxide (NO), a nifty little body gas that, in small doses, has a stress-reducing effect.

Whistle — Uh, Hum — While You Work
All of us produce NO in our respiratory tract, according to Wechsler. But it’s produced most notably in the sinuses. Humming affects the airflow between the sinuses and the nasal cavity in a way that creates more NO, a gas that promotes wound healing, new collagen formation, and better blood flow in the skin. Seems those seven dwarves were nearly onto something — if they’d just tweaked their music-making advice a little.

Feeling Fine
Of course, for the severely stressed out, no amount of humming is likely to make a dent.

Meditation Tool
Meditation may help control your vagus nerve, and controlling that sucker can help improve everything from your memory to your immune system.

So carve out a little time each day to meditate. Before bed is a good time, or when you feel stress is starting to get the better of you.

How to Meditate
The goal here is to clear your mind of all thoughts. Yep, all of ‘em.

The first step: Silence. Find a quiet place where you can sit comfortably without being disturbed.

Step two: Close your eyes. You don’t have to do this to meditate — some people like to focus on an object — but closing your eyes may help you stay focused, especially when you’re just beginning.

To help clear your mind, pick a simple word (om really is a good one) and repeat it to yourself over and over. Slowly — there’s no rush. Savor the word until it fills your mind. Why? Focusing on one word helps keep distracting thoughts — like your to-do list — from seeping into your gray matter and stressing you out.

Over time, you’ll develop your own personal focus and style of meditating, so try to figure out what works best for you. Remember the objective is to search for a path that gives you comfort and offers an opening that allows you to find deeper meaning in life. So whether you focus on breathing, a prayer, or the inside of your eyelids, try to squirrel away at least 5 minutes of silence every day.

Shhhhhhhhh . . .

Want to avoid that “thing” that’s been going around? Your mood may have something to do with it.

People who are carefree and calm seem to have extra armor against winter bugs. They get sick less often — and even if they do pick up a bug, they tend to have fewer symptoms. Yep, putting on a smile could be just the ticket.

Don’t Worry, Be Happy
Researchers recently asked healthy volunteers to describe their moods and then exposed them to a cold or flu virus. People who described themselves as happy, full of pep, and at ease — versus depressed, anxious, or hostile — had fewer symptoms like coughing, achy joints, and sinus pain. The researchers concluded that positive emotions may strongly influence the human immune system.

How to Get There
Everyone wants to be happy, but what makes one person light up may do little to lift another. Step one is figuring out what makes you happy. Try these other tips and tricks for boosting your emotional well-being:

Do a plate check. Certain foods — like those rich in healthy omega-3 fats — can be good for the spirit.

Grab your trainers. A simple walk or light workout is a surefire way to elevate your body’s natural “happy” chemicals.

Phone a friend. There’s a reason why social butterflies seem so chipper.

Don’t Worry, Eat Happy

Ever wish there were a happy pill to spritz up your spirits when you’re out of sorts? To make you laugh when you’re feeling down? Or to calm your nerves when you’re about to bite someone’s head off? Well, get this: There are several things in your kitchen that might just do the trick, and they taste a lot better than any pill.

A Little Dessert: Sugar soothes us when we’re stressed — or at least it soothes stressed-out rats — which are remarkably good models for stress in people. But before you race to the vending machine with a license to binge, know that while a little sugar may soothe rattled nerves, too much will re-rattle them by causing havoc with your blood sugar. Here are some treats that’ll give you just enough:

• A small slice of angel food cake with 1/2 cup of strawberries
• 2 Fig Newman cookies and a 6-ounce glass of juice
• Fast Fruit-and-Chocolate Fondue:

· 1 cup fresh strawberries
· 1 peeled, sliced kiwi
· 1/4 cup fat-free chocolate syrup

Dunk fruit into syrup, lean back, and smile!

Toast and Jam: “Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits,” says Elizabeth Somer, RD, author of Food & Mood. That’s why we crave bread and other carbohydrates when we’re down. Opt for whole-wheat bread and other whole-grain carbs, because they also help stabilize blood sugar levels — unlike refined grains (white bread, pasta, rice), which send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry. Get a happy serotonin boost from these snacks:

• Half a toasted whole-wheat English muffin or bagel with jam or honey
• A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
• A comforting, creamy open-faced peach sandwich:

· 2 tablespoons fat-free cream cheese
· 1 teaspoon honey
· 1 peach, peeled and chopped
· 1 slice 100% whole-grain bread
· 1/2 teaspoon chopped walnuts
· 2 tablespoons fat-free cream cheese
· 1 teaspoon honey
· 1 peach, peeled and chopped
· 1 slice 100% whole-grain bread
· 1/2 teaspoon chopped walnuts

Blend cheese, honey, and chopped peaches; spread mixture on bread, and sprinkle with nuts. Yum!

It may not get the fanfare that other nutrients do, but this mineral is a stress-fighting superstar: magnesium.

As your freak-out level rises, your need for magnesium jumps as well, according to Amy Wechsler, MD, RealAge skin expert and author of The Mind-Beauty Connection. Get at least 400 milligrams a day to soothe an overactive stress-response system.

Mighty Magnesium
You can get the magnesium you need from foods like soymilk, black beans, poultry, and halibut — or you can pop a supplement. If you don’t get enough magnesium, it may elevate your levels of substance P, a chemical that promotes pain and also plays a role in your skin’s stress response (yes, stress attacks your skin, too). So the bonus of getting enough is that you’ll feel better and look better.

Another Stress-Fighting Hero
Along with magnesium, zinc is another workhorse nutrient you need to zap stress and look and feel your best, notes Wechsler. And you may not be getting enough if you are a vegetarian, take calcium or iron supplements, or are trying to lose weight. You want at least 12 milligrams per day, but no more than 15. A possible sign that you’re low: itchy and flaky skin.

Are You Thinking Zinc?

Getting enough zinc in your diet can help boost your antioxidant levels.

Research suggests that zinc may help ward off cancer, macular degeneration, and other chronic conditions by functioning as an antioxidant. Get your RealAge Optimum dose of zinc — 12 milligrams per day — by filling up on zinc-rich foods such as enriched bran flakes, dark turkey meat, and black-eyed peas.

Got a cut or a deep scrape? Make sure you’re getting enough zinc. Your body needs zinc to form new cells, an especially important process if you’re recovering from a flesh wound. The RealAge Optimum dose for zinc is 12 milligrams, which is higher than the U.S. government recommended daily dose of 11 mg per day for men and 8 mg per day for women. Too much zinc can be toxic, however, so don’t go overboard. Some early evidence suggests taking zinc lozenges may shorten the duration of colds, but more research is needed to confirm the effect. In a recent study, researchers determined zinc has potent antioxidant powers as well. Zinc is found in beans, nuts, whole grains, fortified breakfast cereals, yogurt and other dairy products, meats such as turkey, ham, and chicken, and seafood such as oysters and lobster.

Does cancer or any other disease run in your family? Then get with this 3-step program.

Step 1: Eat right. That means a plant-based diet like this:

Getting Off the Cow
Reducing the amount of red meat in your diet can be easy with these tips.

Cutting back on red meat makes good health sense and makes your RealAge younger. Studies show that eating too much red meat can increase your risk of many chronic health conditions. But what kind of nutrition hole is created when you limit red meat in your diet? The truth is, it’s easy to miss out on important nutrients when you cut back on a major food source. So, when you cut back on red meat, make a balanced eating plan to help ensure you don’t shortchange yourself on important nutrients such as protein, vitamins B12 and D, calcium, iron, and zinc.

Step 2: Walk on. Clock at least 30 minutes a day. Here’s an easy way to get started.

Walking Off Fat — Fast!

How the simple act of walking can get your waist where you want it — and quickly

Saying you’re too heavy to exercise is like saying you’re too skinny to eat. Your body needs exercise just the way your body needs food. And walking may be one of the best-kept secrets of weight loss. Many people who have succeeded in losing a lot say that walking every day was a key factor.

No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones, and relieving your joints of the load that they’re carrying. Just follow our six steps to the perfect walking program, and you’ll be walking off the fat in no time.

Step 3: Decompress. Spend 60 minutes a day destressing. And weekly talk therapy may be key, too. Here’s how to decompress:

1. ID the source of your stress. Some sources of stress are easy to point the finger at, but are they really what’s bothering you? Lashing out at your kids, for example, may be a reaction not to what your kids just did but to an extra assignment piled on at work. The first step to managing stress: pinpointing the true culprit.

2. Focus on the moment. Being mindful — really paying attention to the present, not the past or the future — can help you manage stress. Spend some time every day noticing the things most people tend to ignore — like breathing, bodily sensations, and emotions.

3. Look after your health. Stress is much more manageable when the other aspects of your life — from general health to sleep patterns to eating habits — are in good order. When you don’t get enough sleep, for instance, your body produces more stress hormones, making you more vulnerable to the damaging effects of stress. Evaluate what areas in your life need attention, and work on fixes.

4. Do a Workout. Or walk for 30 minutes, stretch, do yoga — just get up and move! Exercise is one of life’s greatest stress relievers. Try it.

5. Do the opposite. Every emotion has an “urge to act” that goes with it. When we feel afraid or anxious, we avoid things; when we’re depressed or sad, we withdraw; when we’re angry, we’re tempted to lash out or yell. Unfortunately, each of these behaviors actually makes things worse. But if you can do the opposite action, you may make things better. Worried about something? Tackle it instead of ignoring it. Angry at someone? Don’t lash out, be empathetic. Depressed? Go out rather than shutting yourself in.

6. Focus on your muscles. By tensing and relaxing your muscles, you can help relieve some of the physical stress that’s stored in your body. Start at the bottom: Tense the muscles of your feet and then relax them. Tense and relax the different muscle groups of your body one at a time — your legs, stomach, back, neck, arms, face, and head. And breathe.

Live near a busy intersection? Dig your downloaded iTunes? Then lowering your blood pressure (BP) may be as easy as shutting the window or turning down your player.

Too much noise exposure correlates with a steady rise in blood pressure. Makes sense. Loud sounds are known to stimulate the pituitary-adrenal cortical system.

Lay Off the Loudness
Heart rate basically soars in response to sudden loud sounds, like slamming doors or honking horns. But a gradual rise in noise hurts, too. In a study of assembly plant workers, the higher the volume got, the higher their blood pressure rose. Simple earplug use was enough to drop systolic blood pressure as much as 5.5 mm Hg. So just imagine what turning down your car stereo could do!

3 More Blood Pressure Points

Noise isn’t the only thing that can boost your blood pressure. Here are some other culprits to attend to:

Squishiness. Yeah, you know what we mean. Ward off high blood pressure with this easy buff-body workout that uses your own body as the gym. See the workout HERE!

Potato chips. You aren’t doing your blood pressure any favors with high-calorie, nutrition-poor snacks that pack on pounds.

Recent research shows that a diet with ample amounts of vegetable protein, such as the protein found in sunflower seeds, may help keep blood pressure down. A diet high in animal protein offered no such benefit in the study. Stock up on sunflower seeds, cashews, and kidney beans to get your fill of blood pressure-lowering veggie protein.

Increasing your intake of fresh vegetables provides you with fiber and disease-fighting nutrients. Vegetable-rich diets may help reduce the risk of obesity, heart disease, diabetes, and certain types of cancer. Results of a new study suggest eating a diet high in vegetable protein may help lower blood pressure, though it’s not known how vegetable protein creates this effect. The unique protein composition or mineral content of vegetables may play a role. Exercising regularly, reducing stress, and limiting salt intake if you are salt sensitive will help you get a handle on your blood pressure as well.

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Getting older really gets a bad rap. It turns out you’ll have a lot to smile about.

That’s because you’ll actually be happier, despite gray hairs or wrinkles. A three-decades-long survey confirms it: Your odds of scoring well on a happiness scale increase about 5 percent every decade.

With Age Comes . . .
There’s one major advantage to getting older (at least for most of us!), and that’s maturity. Researchers suspect that it’s maturity that enriched people’s lives and boosted their happy factor in a recent study — even when faced with health concerns or lost relationships. Know what else helped ensure happiness in the study? Education.

Why Wait!

But you don’t have to wait until you’re gray to get happy. Put yourself on the love-your-life path today with some simple life changes:

Sweat it. Yep, working that body of yours turns the fretting volume waaay down.

Train yourself to think good thoughts. Your attitude affects your health.

Browse Encouraging Health.

Despite a likely travel slowdown, millions take to the roads for Fourth

High gas prices and the hassles of air travel may put a damper on many vacations this summer, but don’t expect the Fourth of July weekend to fizzle out. Despite the likelihood of a long-term travel slowdown, millions of Americans are taking to the roads and skies over the holiday.

According to AAA’s annual forecast, 40.45 million Americans will travel 50 miles or more over the Fourth. That represents a 1.3 percent drop from last year and the first decline in 10 years.

The decline, however, may be muted because the Fourth falls on a Friday this year, making this a true holiday weekend. Instead of travel getting split between the weekend before and after a midweek Fourth, much of it will be concentrated in a single extended weekend.

Hitting the road — just not as hard
According to AAA, more than 34.2 million Americans (almost 85 percent of the total) intend to travel by automobile, a 1.2 percent decrease from last year. That follows on the heels of the organization’s Memorial Day forecast, which predicted that the number of Americans traveling by car during that holiday would drop by nearly one percent.

Meanwhile, gas prices have climbed only higher since then. On Thursday, the average retail price for regular gas was $4.10 per gallon, according to AAA. That’s not only up 16 cents from Memorial Day, but $1.13 higher than this time last year. The federal Energy Information Administration projects the price will peak at $4.15 in August — which is not to suggest that people won’t travel, but rather, that they’ll modify their plans to counter rising costs.

What are your plans for this weekend and today?

Browse http://www.1pstart.com/.