Weekly Health Tips for the month of January
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January 1, 2006- Here's To Your Health
If you toasted the New Year with an alcoholic beverage, here are some potential cognitive benefits to think about.

People who regularly consume low to moderate amounts of alcohol may have a reduced risk of age-related cognitive decline, a recent study concludes. However, the new research is not a reason to start drinking if you don't already. Alcohol consumption is a personal decision. And if you do drink, remember that consuming more than a moderate amount of alcohol is detrimental to your health, so don't go overboard.
Compared to the non-drinkers in a study, older adults who regularly consumed minimal to moderate amounts of alcohol performed better on two cognitive performance tests taken after a 7-year follow-up period. However, the results of the study are not a reason to start drinking if you currently do not. Although some research shows potential health benefits from moderate consumption of alcohol, there also are risks associated with alcohol use. What's more, the heart health benefits of moderate drinking may not be relevant to certain age groups, such as pre-menopausal women or men under the age of 40. If you drink alcohol, be sure to restrict yourself to moderate amounts -- no more than 2 drinks per day for men and 1 drink per day for women. Anything over this amount can increase the risk of disease.

Source: Neurology, ©2005

January 8, 2006- Beneficial Bugs
Yogurt fortified with healthy bacteria may help you ward off certain illnesses.

In a recent study, researchers gave workers a daily dose of either Lactobacillus reuteri, a type of beneficial bacteria, or a placebo for 80 days. Only about 10 percent of workers who took L. reuteri came down with a respiratory or gastrointestinal infection that caused them to miss work; more than 26 percent of the workers who took the placebo fell ill.

Beneficial bacteria inhabit your intestines, preventing infection by harmful bacteria and aiding in digestion. Antibiotic use or bouts of diarrhea or vomiting can disrupt the balance of intestinal bacteria, leaving you more vulnerable to illnesses. Lactobacillus reuteri, a type of beneficial bacteria, may help prevent harmful bacteria from colonizing in the gastrointestinal tract and enhance the function of immune cells that combat viral infections. Not all kinds of yogurt contain L. reuteri. Read yogurt labels carefully.

Source: Environmental Health, ©2005

January 15, 2006- The Big Chill
Mom was right: it seems you could actually get sick if you don't dress for the cold weather.

When 90 students chilled themselves by immersing their feet in cold water for 20 minutes as part of a small study, 13 of them suffered from colds 4 to 5 days later. Only 5 of the 90 students in the control group came down with a cold. More research is needed to confirm the findings, but you can play it safe by bundling up.

In a study, not only were students who chilled their feet for 20 minutes more likely to experience a cold, but the chilled students also reported more cold symptoms 1 to 4 days after the study, compared to the students who did not chill their feet. Students who caught a cold also were more likely to report that they suffered from more colds each year than students who did not catch a cold. Researchers speculate that the deep chill may have caused symptoms to manifest in people who were already infected with cold virus but were relatively symptom-free. Stay warm in cold weather by wearing tightly woven undergarments that fit close to your body and by layering your clothing. Waterproof shoes and extra socks can keep feet warm and dry in outdoor winter weather. And wearing a knit cap outside will help keep you warm by reducing heat loss from your head.

Source: Family Practice, ©2005

January 22, 2006- Lemon Head
Grate a little lemon zest into your tea for an extra dose of skin cancer protection.

The zest of lemon, orange, and grapefruit peels is high in d-limonene, a compound in citrus oil that may significantly reduce the risk of skin cancer by blocking tumor growth. Add grated citrus peel to hot tea, desserts, and salads for an extra dose of this cancer-fighting flavoring.

Squamous cell carcinoma affects about 200,000 people in the United States each year. D-limonene found in the oil of citrus peels may have properties that help to inhibit squamous cell carcinoma development. However, diet alone is not enough to ward off skin cancer. Avoid direct sun exposure between 10:00 a.m. to 2:00 p.m., when the sun's rays are strongest. Also, wear a broad-spectrum sunscreen with an SPF of at least 15 (or 30 if you are sun sensitive) every day to help protect your skin. Get periodic skin cancer screenings from your healthcare provider to help spot and treat early signs of skin disease.

Source: Nutrition and Cancer, ©2005

January 29, 2006- Healing Moves
Heal yourself with regular sessions of exercise.

Compared to sedentary older adults, older adults who were regular exercisers experienced faster healing of their wounds -- up to 10 days faster -- in a recent study. In addition to faster healing, regular exercisers also enjoyed increased strength and physical fitness. So get moving to turn yourself into a faster healer and a healthier person.

The speed at which wounds heal tends to slow down in older people, but being physically fit may boost the healing process. In a recent study of older adults, wounds took nearly 39 days to heal in a group of non-exercisers compared to 29 days among the people who exercised regularly. Exercise may speed wound healing by enhancing neuroendocrine function, researchers speculate. Although the study was too small to draw definitive conclusions about exercise and wound healing, other proven benefits of exercise remain, including increased cardiorespiratory fitness, muscle strength, and flexibility, and decreased depression risk. For people healing from serious wounds, injuries, or surgeries, exercise may be counterproductive; only engage in exercise with a doctor's permission. Healthy people should aim to get at least 30 minutes of physical activity on most days of the week to derive the greatest health benefits.

Source: The Journals of Gerontology, ©2005

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