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Sleepiness Can Depend on Feet Temp

Mon, 15 Sep 2008 21:30:57 GMT

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A series of fascinating studies done in the past decade and a half by Swiss researchers Kurt Kräuchi and Anna Wirz-Justice, PhD, found an inverse relation between warm feet and cool body temp: When your feet and hands are warm, the blood vessels dilate, allowing heat to escape and body temperature to fall, initiating sleep. Conversely, when hands and feet are cold, the vessels constrict, retaining heat..which may keep you awake.

Office Energy Boosters

Sat, 13 Sep 2008 20:03:07 GMT

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Clip Source: www.prevention.com

"Exercise gives you instant pep with no post-caffeine or sugar crash," says Kelli Calabrese, personal trainer and American Council on Exercise spokesperson. Increased bloodflow also helps clear your head, and the release of pleasure chemicals such as serotonin improves your mood.

Quick Bursts Do one of the following aerobic activities for 1 to 3 minutes.

Stairs. If you're lucky enough to have them in your office, use them--they'll get your heart pumping. Race up them as quickly as you can, then take them two at a time. Walk at a normal pace on the way down.

Chair aerobics. If you can't get away from your desk, quickly pump your arms overhead, then twist at your waist as you punch out across your body, side to side. Follow with several quick toe taps, heel lifts, and a seated jog-lift with your knees. (Slip off your shoes if you're worried about disturbing coworkers.) For a real heart pumper, try punching and jogging at the same time.

Time-Savers to Nix

Fri, 29 Aug 2008 20:47:39 GMT

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Brushing alone leaves as much as 40% of your tooth surfaces untouched. Flossing between teeth allows you to get into the nooks and crannies that a toothbrush can't reach, and doing it daily--preferably at night, when plaque-causing bacteria really build up--is your frontline defense against gum disease, tooth decay, and bad breath.

If the benefits of good oral health don't convince you to pick up the floss, perhaps an increased risk of heart disease will: Recent research at Columbia University's Mailman School of Public Health revealed a connection between severe gum disease and an increased risk of atherosclerosis, a condition in which arteries become blocked.

Wearing foundation to bed can clog your pores, which can lead to blackheads and breakouts. A more serious consequence is that mascara fragments will dislodge in your eyes while you're sleeping and cause painful corneal abrasions.

Next Time Keep premoistened makeup removal pads on hand. Some that also remove eye makeup

Keep Walking Interesting

Fri, 29 Aug 2008 20:43:09 GMT

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Walking up and down moderately steep hills (a slope of about 4 to 8 percent will do) affords a substantially more strenuous workout than walking on flat terrain. And there's nothing like challenge for giving monotony a run for its money. "You'll stay committed if you set goals for yourself and keep progressing,"

For 30 seconds, walk as fast as you can. Then, over the next 90 seconds, slow down to your usual pace. Repeat this pattern a few times, and you've successfully walked intervals. Again, the more you challenge yourself, the more interested you'll stay.

10-Minute Energy Fix

Mon, 25 Aug 2008 18:24:09 GMT

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To do everything with more gusto, make one of your daily musts a short walk, suggests research presented to the American Heart Association. Women who walked briskly for 70 minutes a week (or 10 a day) reported 18% more energy than their sedentary peers after 6 months. They also felt more clearheaded and confident, had fewer aches, and hoisted groceries and climbed stairs more easily. Walking about 20 minutes 3 or 4 times a week provides the same boost, the study found.

Eat for All-Day Energy 2

Mon, 25 Aug 2008 18:15:52 GMT

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Staying hydrated will keep you energized and may help you shed weight--even mild dehydration can slow metabolism, according to researchers at the University of Utah. Just avoid artificially sweetened beverages. Although they contribute few calories, a Purdue University study released earlier this year revealed that artificial sweeteners may interfere with your brain's signals, prompting you to eat more. If you don't like water, try another energy-revving drink that will hydrate you without increasing your appetite or adding excess calories, such as tea or sparkling water (either au naturel or flavored with homemade frozen 100% fruit juice cubes).

Eat for All-Day Energy

Mon, 25 Aug 2008 18:09:26 GMT

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Healthy treats such as half of a whole wheat English muffin with fruit spread are rich in carbohydrates, which can boost your levels of serotonin, a calming brain chemical.

Nibbling on a few squares of dark chocolate may work, too--it's packed with caffeine and theobromine, mild mood- and energy-boosting stimulants, according to UK researchers.

Staying hydrated is one of the simplest ways to keep energized and focused. A recent study of athletes found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating.

Tea A recent report found that pairing caffeine and the amino acid L-theanine, both present in tea, decreased mental fatigue and improved alertness, reaction time, and memory. What's more, black varieties can help you recover from stress

Brain Food

Sat, 23 Aug 2008 00:11:01 GMT

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Ever envy someone who can think on her feet? Or recall in-depth conversations? Or read maps? That brainiac could be you if you make fish oils a regular part of your brain food regimen, say British researchers.

They found that sixty 64-year-olds who'd taken daily fish-oil supplements for at least 6 months scored higher on tests of all those functions than sixty others who hadn't taken these brain food supplements, confirming several other recent studies.

Getting enough of two fish oils' components--DHA and EPA--seems to strengthen brain cell membranes and enhance cell-to-cell communication. The researchers advise focusing on fish in middle age to prevent mental decline, as well as heartbeat irregularities and joint inflammation, which the fish oils also help avert. Aim for one of these:

Two to four meals a week of oily fish, such as wild Pacific salmon.

Daily fish-oil capsules (500 mg EPA, 500 mg DHA).

Greens Save Your Brain

Sat, 23 Aug 2008 00:06:04 GMT

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Learn to love leafy greens now to keep your brain young, say researchers from UCLA. Among 500 people ages 70 to 79, those with the lowest blood levels of folate had a 60% greater risk of serious brain cognitive problems.

An example? Finding yourself unable to remember what you had for dinner each night for the past 5 days, says study author Deborah Kado, MD.

Don't wait: Eat lots of folate-rich foods, such as spinach, romaine lettuce, and collard greens.

Crunchy Brain Food

Fri, 22 Aug 2008 23:59:25 GMT

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Snacking on celery and green bell peppers may help keep your mind sharp. Luteolin, a plant compound abundant in these two green veggies, can prevent inflammation in the brain linked with aging and diseases such as Alzheimer's and multiple sclerosis, according to researchers at the University of Illinois. The scientists studied the compound's effect on human brain cells in a test tube and on mice, and in both cases found that it decreased inflammation.

Try dipping celery and green bell pepper slices in hummus, or chop and mix with tuna, herbs (like parsley or chives), and a dollop of plain yogurt for a healthy tuna salad.

Wise Answers to Old Wives Tales

Mon, 04 Aug 2008 16:49:06 GMT

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It's safe to follow "the 5 second rule" for food dropped on the floor.

Verdict: FICTION. It's probably not even safe to follow a 1-second rule: The transfer of bacteria from a contaminated surface to food is almost instantaneous--or, at the very least, quicker than your reflexes.

"Let's not forget what comes into contact with floors--people bring animal feces on their shoes into their homes," Dawson says. And don't assume that countertops are clean. Dawson's team also found that the Salmonella actually survived as long as 4 weeks on the test surfaces.

Cracking your knuckles can cause arthritis

Verdict: FICTION. If you're suffering from osteoarthritis in your hands, it certainly has nothing to do with this nervous tic.

The same study found knuckle crackers to be far more likely to have weaker grip strength and greater hand swelling, both of which can limit dexterity.

Fix Your Mood, Fast

Fri, 01 Aug 2008 00:01:42 GMT

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(May 9, 2006) -- You know that exercise can chase off the blues. But for the first time, researchers have discovered that just a 30-minute walk can give a temporary lift from even major depression.

Researchers at the University of Texas at Austin asked 40 men and women recently diagnosed with major depression to walk on a treadmill or rest quietly in a comfy chair. After a half hour, both groups had fewer negative feelings, such as anger, fatigue, and tension, but only the exercisers said they actually felt good.

The walkers got an 85% boost in vigor (liveliness) and a 40% improvement in well-being. The lift lasted about an hour.

Past studies have shown that aerobic exercise increases the brain's levels of serotonin, a feel-good chemical. People also get an extra boost and a sense of accomplishment by knowing that they've done something good for themselves, says study author John Bartholomew, PhD, a professor of kinesiology.

Come Home to Om

Tue, 15 Jul 2008 04:06:21 GMT

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Straighten up a few surfaces in the areas of the house you're in most

Don't bother to organize unless you have a chunk of time. Instead, arrange papers, books, and other detritus of daily living in neat piles or store them in baskets. "Just the illusion of order is enough to ease the mind

De-stress your entryway. "The first thing you see after a long day at work sets your mood. It should be something pretty and serene," says Kathryn Robyn, coauthor of The Emotional House. Her suggestion: Place a bouquet of flowers in the foyer; studies have found that the mere presence of plants reduces anxiety.

Finally, get a wall-mounted or desktop mail sorter to keep bills, letters, and the like from finding their way to the clutter pile; adding labels such as Needs Immediate Attention, Can Wait, and Magazines/Newspapers will help even more.

High-Metabolism Diet

Tue, 15 Jul 2008 03:36:01 GMT

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Eat just enough so you're not hungry--a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming.

daily java jolts can rev your metabolism 5 to 8%--about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

fiber can rev your fat burn by as much as 30%

drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily

dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight

protein can up postmeal calorie burn by as much as 35%.

Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism.

Hydration Needed While Exercising

Tue, 15 Jul 2008 03:27:21 GMT

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Hydration is essential when you are exercising. How much water you need and when you need it really depends on the length of your walk and the intensity of the walking. A casual stroll while chatting with a friend is a very different half hour spent than one of fast, high intensity walking.

The general rule of thumb, however, is a woman of average weight needs 4-6 oz. of water for every 15 minutes of exercise. If you plan to exercise for longer than 90 minutes, you may want to consider using a sports drink after your workout to replenish your body with the nutrients and electrolytes it needs. Just remember, sports drinks are full of sugar and are unnecessary calories for regular workouts. I suggest them for those "in training," when doing long workouts preparing for an event.