Weekly Health Tips for the month of January
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January 2, 2005- Sleep It Off
Skimping on sleep may add inches to your waistline.

Your blood levels of leptin, a hormone that acts as an appetite suppressant, appear to decrease when you experience sleep deprivation, according to new research. Keep leptin levels high and curb overeating and weight gain by getting at least 6 to 8 hours of sleep per night.

Leptin is a hormone produced by fat cells. It helps regulate appetite and metabolism by acting on feeding centers in the brain. High levels of the hormone help you eat less while low levels increase your appetite and cause you to eat more. A recent study revealed that leptin levels may drop with a lack of sleep. In addition to getting adequate amounts of sleep, other ways to control your appetite include drinking a full glass of water before meals; eating foods high in fiber; avoiding becoming overly hungry so that you end up binging; and eating balanced meals with complex-carbohydrates, lean protein, and healthy fats. Cornerstones of weight control include controlling portions, choosing nutrient-dense foods, and getting at least 30 minutes of physical activity on most days of the week.

Source: The Journal of Clinical Endrocrinology and Metabolism, ©2004

January 9, 2005- Second Wind
 Working out later in the day could be a great way to breeze through your exercise routine.

Airway resistance appears to vary throughout the day, according to circadian rhythms, a new study revealed. Schedule time for exercise later in the day when lung function peaks in most people. This schedule could help you feel less winded and help you get more out of your workouts.

Circadian rhythms are internal biological clocks that govern fluctuating body processes such as sleep, activity level, and metabolism. A new study revealed that lung function fluctuates throughout the day as well. Airway resistance is greatest at midday and lightest in the late afternoon -- the time when lung function peaks. Scheduling exercise for the late afternoon when lung function is best may help you reach your peak performance. Additionally, people who take long-acting bronchodilators for the treatment of asthma, chronic obstructive pulmonary disorder (COPD), or other lung conditions may derive the greatest benefits by taking these drugs later in the day when these medications can penetrate deep into the lungs. Ask your healthcare provider for advice on the best dosing schedule for your personal condition.

Source: Meeting of the American College of Chest Physicians, ©2004

January 16, 2005- Seven Super Foods
Regularly indulging in a specific group of super foods may add years of good health to your heart.

Scientists recently identified a group of foods that are particularly heart healthy and that, when consumed consistently on a daily basis, could reduce cardiovascular disease risk by as much as 75 percent. The super foods included fish, dark chocolate, fruits, vegetables, garlic, almonds, and wine.

If you do not drink alcohol, your heart can still benefit from partaking regularly of the other items on the super foods list. People with a personal or family history of alcoholism should avoid alcohol. Others should consume it only in moderation (no more than 1 drink per day for women and 2 drinks per day for men). In a recent study, consuming a specific weekly or daily amount of fish, dark chocolate, fruits, vegetables, garlic, almonds, and wine appeared to reduce heart disease risk by as much as 75 percent. Together, phytochemicals in these foods improve blood vessel health and lower both cholesterol and blood pressure. Even if you eat less than the specific amounts suggested in the study or do not consume all 7 of the items on the super foods list, researchers estimate that you would still experience desirable health effects by regularly including some of these items in your diet. In addition to a healthy diet, regular exercise and stress reduction also are important ways to guard heart and blood vessel health.

Source: British Medical Journal, ©2004

January 23, 2005- A Helping Hand
Give your memory a helping hand by gesturing while you speak.

Researchers recently discovered that people who gestured with their hands while talking were able to remember more information during a memory test. For example, they recalled more of a string of letters or of a grid pattern. The next time you need to relay important information to another person, let your hands help with the talking.

In the absence of dementia or other conditions that affect cognitive function, there are many ways to improve your memory. Studies suggest that an active mind is more likely to keep functioning at its peak. Engaging in intellectually stimulating pastimes, such as playing chess or completing crossword puzzles, is a great way to keep your brain function strong. Any activity that challenges your mental faculties, from learning a new language to taking a different route home during your commute, can help stimulate your brain. Regular exercise also appears to keep the mind sharp.

Source: Journal of Memory and Language, ©2004

January 30, 2005- Keep Feet Moving 
If you have diabetes, stay active. Your feet will thank you for it.

Contrary to what you might think, diabetics who want to protect their feet shouldn't shy away from activity. A new study reports that regular physical activity appears to make foot ulcers less likely. Just be sure to keep exercise safe by choosing appropriate footwear and activities geared toward your skill and fitness level.

People with diabetes are prone to poor circulation and may be at increased risk of infections due to cuts and scrapes. If you have diabetes, take extra care of your feet to guard against injury. Wash your feet daily in warm -- not hot -- water and dry them thoroughly. Avoid walking barefoot or in socked feet around the house. Instead, wear slippers with supportive non-skid soles indoors. Carefully cut toenails straight across and gently file down rough edges. Results from a new study not only suggest that inactive diabetics are at increased risk of developing foot ulcers, but also that a recent change in activity levels often preceded the development of foot ulcers.

Source: Diabetes Care, ©2004

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