Escape From Your Cell

Do you want to build better relationships? Consider taking a break from your cell phone.

Regular cell phone users experience more spillover between work and family life, a recent study concluded. This spillover in turn was associated with higher levels of distress and lower levels of family satisfaction. Resist the urge to answer work calls at home and designate a few cell-phone free nights each week to foster a happier home life.

Cell phones provide a convenient means to reach almost anyone, anywhere, at any time, but new research suggests this ease of access may exact a toll on your mental health. Calls from a spouse while at work, calls from a supervisor on weekends, or calls from a co-worker at dinnertime can blur the lines between work time and family time. Make a pact with everyone in your home to have a few cell-phone free nights each week to enjoy each other's company without interruption.

Reference
Blurring boundaries? Linking technology use, spillover, individual distress, and family satisfaction. Chesley, N., Journal of Marriage and Family 2005;67(5):1237-1248.

Heal Quicker - Give Peace a Chance

Quarreling with your partner may put the brakes on your body's ability to heal quickly.

In a study, researchers inflicted small blister wounds on couples and monitored them for 24 hours. The blisters of quarrelsome couples healed 40 percent more slowly than the blisters of more amiable pairs. Promote a peaceful partnership by practicing conflict resolution with your significant other and finding common ground whenever possible.

Hostility, depression, and stress promote the release of inflammatory proteins in the blood called cytokines. Although cytokines aid in wound healing, chronically high levels can contribute to cardiovascular disease, arthritis, certain kinds of cancers, and other conditions. Slow down the aging process by taking active steps to boost your emotional well-being. Practice stress-reduction strategies regularly, use appropriate anger management techniques when tempers flare, and nurture your emotional health by spending time doing things you enjoy.

Reference
Hostile marital interactions, proinflammatory cytokine production, and wound healing. Kiecolt-Glaser, J. K., Loving, T. J., Stowell, J. R., Malarkey, W. B., Lemeshow, S., Dickinson, S. L., Glaser, R., Archives of General Psychiatry 2005 Dec;62(12):1377-1384.

Fight Diabetes - Eat Bread!

Not just any bread. Eat the hearty whole-grain breads -- and cereals, pastas, pilafs, et al. -- that heart experts are so high on.

Not only are whole-grain foods much more nutritious and fiber-rich than processed white-flour products, but a new study shows they may help fight factors that can lead to diabetes, from blood sugar spikes to overeating. If you're even remotely at risk for diabetes, aim for about 6 servings of whole grains daily. Yes, tuna salad on whole wheat counts -- 2 servings.

Whole grains are crammed with fiber, B vitamins, and minerals (selenium, magnesium, potassium, phosphorous, manganese, iron, and zinc). This potent combination of nutrients helps regulate blood sugar and insulin, curb appetite, control cholesterol, and lower homocysteine, a substance strongly linked with heart disease, according to a major new study of almost 1,000 men and women. No wonder nutritionists have been chanting the whole-grain mantra for years. But now diabetes experts are chanting along with them.

Reference
Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation. Jensen, M. K., Koh-Banerjee, P., Franz, M., Sampson, L., Gronbaek, M., Rimm, E. B., The American Journal of Clinical Nutrition 2006 Feb;83(2):275-283.

An Exercise Program for Your Brain

Maximize your brainpower with meditation.

Meditation may stimulate the growth of brain tissue and reduce cognitive decline sometimes associated with aging. In a small study, people who meditated exhibited increased thickness in brain regions involved in attention and sensory perception compared to people of the same age who did not meditate. Take a few minutes every morning and evening to calm your mind and focus your thoughts.

Meditation has long been known to affect brain wave activity. Now new research suggests it changes brain structure as well. In a small study, researchers found that long-term practitioners of a certain type of meditation had thicker brain tissue in certain areas of the brain. Thinning brain tissue has been associated with age-related cognitive dysfunction, including poor attention and sensory awareness. The research suggests meditation may be one way to fight brain aging. In addition, eating foods rich in omega-3 fats, exercising regularly to boost circulation, and engaging in mentally challenging activities -- such as learning a new language or completing crossword puzzles -- will help to keep you mentally sharp.

Reference
Meditation experience is associated with increased cortical thickness. Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., McGarvey, M., Quinn, B. T., Dusek, J. A., Benson, H., Rauch, S. L., Moore, C. I., Fischl, B., NeuroReport 2005 Nov 28;16(17):1893-1897.

Unlocking the Combination to Lower Cholesterol

The right combination of foods may be the key to tackling high cholesterol.

Incorporating plant-sterol margarine, almonds, and foods high in fiber (such as whole grains, bran, fruits, and veggies) and soy protein (such as soy milk, soybeans, and tofu) into your diet may result in a nice reduction of your LDL cholesterol. Measure the results by journaling your daily diet for 3 months and sharing it with your healthcare provider.

In a small study, researchers found that eating a diet high in plant sterols, soy protein, fiber, and almonds resulted in a reduction of LDL cholesterol. When the study participants were monitored at 3 months and at 1 year, researchers determined that the effectiveness of diet to lower cholesterol was similar to the effects of statin therapy, a common medication regimen used to manage high cholesterol. Keep in mind that although dietary modifications can be effective in lowering cholesterol, you should discuss all options, including medication, with your healthcare provider to determine your best course of treatment. Do not alter your prescribed treatment plan without consulting your doctor.

An elevation in cholesterol is dangerous because it can stick to the inside of artery walls, forming plaques and restricting blood flow. If plaque breaks away from the artery wall, a blood clot forms and may block blood flow, starving tissues of oxygen and nutrients. This leads to a heart attack or stroke. Controlling LDL cholesterol is one way to reduce your risk of these life-threatening events. Make sure your diet includes healthy doses of whole grains, fruits, nuts, legumes, and vegetables - all are good sources of fiber and plant sterols. In addition, reach toward the goal of exercising daily for at least 30 minutes.

Reference
Assessment of the longer-term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. Jenkins, D. J., Kendall, C. W., Faulkner, D. A., Nguyen, T., Kemp, T., Marchie, A., Wong, J. M., de Souza, R., Emam, A., Vidgen, E., Trautwein, E. A., Lapsley, K. G., Holmes, C., Josse, R. G., Leiter, L. A., Connelly, P. W., Singer, W., The American Journal of Clinical Nutrition 2006 Mar;83(3):582-591.

Check Out Your Heart Rate

Checking your heart rate is a good way to measure your workout intensity, but do it right for more accuracy.

Don't stop to check your pulse; your heart rate should be assessed while you are actively working out. Stopping to check your pulse may yield misleading numbers, especially if you are fit, because a fit heart recovers more quickly after exertion compared to an unfit one. For the most accurate numbers, use a heart rate monitor during your workout.

To increase fitness, work out at 60 to 90 percent of your maximum heart rate, also known as your target heart rate, for about 20 minutes several times per week. If you're not sure what your target heart rate should be, ask your doctor which level of exertion is safe for you. Your age, gender, and other health factors may influence what is an appropriate target heart rate for you. Reach your target heart rate by engaging in stamina-building exercises, such as brisk walking, jogging, cycling, and swimming. These kinds of exercises will make your heart and lungs stronger.

Reference

Post-exercise palpation of pulse rates: its applicability to habitual exercisers. Devan, A. E., Lacy, B. K., Cortez-Cooper, M. Y., Tanaka, H., Scandinavian Journal of Medicine & Science in Sports 2005 Jun;15(3):177-181.

Gain a Lifetime of Happiness in just 30 Minutes a Day

Regular exercise has been shown to enhance mood. A single workout can lift your spirits, and sticking to an exercise routine over time can lead to long-term improvements in overall well-being, quality of life, and your sense of control over life events. Strive to get at least 30 minutes of exercise each day.

Firm, toned muscles, a stronger heart and lungs, increased immunity, and a better quality of life are just a few of the many benefits to be gained by working out regularly. In a study of older adults, researchers found that those who worked out regularly enjoyed long-term improvements in quality of life, self-efficacy, and mood. Before beginning a new exercise program, discuss your goals with your healthcare provider. And remember to start out slowly and gradually work your way toward longer workouts at a higher intensity.

Reference
Physical activity enhances long-term quality of life in older adults: efficacy, esteem, and affective influences. Elavsky, S., McAuley, E., Motl, R. W., Konopack, J. F., Marquez, D. X., Hu, L., Jerome, G. J., Diener, E., Annals of Behavioral Medicine 2005 Oct;30(2):138-145.

Protect Your DNA - Count on Carotenoids

Think orange, yellow, red, and green to protect your DNA.

Carotenoids such as beta-carotene, lutein, and lycopene may help prevent the kind of DNA damage that contributes to cardiovascular disease and cancer. Bright orange, yellow, red, and green fruits and veggies are good sources of these carotenoids, so pile your plate high with carrots, sweet potatoes, squash, red bell peppers, spinach, and kale.

Your diet is the best way to get the optimal amount of carotenoids, which have disease-fighting antioxidant properties. Chopping, slicing, shredding, or pureeing carotenoid-containing fruits and vegetables will help you get the biggest antioxidant boost from these foods. Also, a tiny bit of dietary fat will aid absorption of carotenoids, so add a dab of olive oil or another item containing unsaturated fat. In a small study, postmenopausal women age 50 to 70 took either 12 milligrams (mg) of a mixed-carotenoid supplement containing 4 mg each of lutein, beta-carotene, and lycopene; 12 mg of beta-carotene; or a placebo daily for about 2 months. At the end of the study, women who took carotenoid supplements exhibited less DNA damage than the women who took a placebo. It's best to get your nutrients from food, so feast on spinach salads, sweet potatoes, and stir-fry vegetables sautéed in olive oil. A supplement also can help boost your carotenoid intake when your diet falls short.

Reference
Lots more information on Carotenoids from The World's Healthiest Foods website.