Weekly Health Tips for the month of December
If you'd like to sign up to receive these tips in your e-mail each week, click here.

December 5, 2004- Mind Your Fats
The right kinds of dietary fat may help protect you against Alzheimer's disease.

A recent study revealed that omega-3 fatty acids, a type of unsaturated fat, may help protect the brain against plaques that are associated with cognitive decline and Alzheimer's disease. To get your daily helping of omega-3s, try these sources: walnuts, salmon, flaxseeds, and soy nuts.

In addition to potentially protecting the brain against plaques associated with cognitive decline, omega-3 fatty acids also preserve cardiovascular health because they inhibit the formation of blood clots, decrease triglycerides, and help keep arteries healthy. Flaxseed oil, certain nuts, canola oil, and cold-water fish, such as salmon, are all good sources of omega-3s. Exercising regularly and engaging in mentally stimulating activities such as reading, playing chess, or doing crossword puzzles are other ways to help preserve your cognitive function.

Source: Neuron, ©2004

December 12, 2004- Shaking the Shaker
Protect the lining of your stomach and esophagus by tossing your saltshaker.

Too much salt in the diet may mean a greater chance of developing acid reflux disease, according to new research. Acid reflux disease causes chronic heartburn symptoms. In a study, people who always used extra table salt were almost twice as likely to develop acid reflux disease compared to people who never used extra table salt.

In addition to cutting back on table salt, other ways to lower your risk of developing acid reflux disease include not smoking or quitting smoking if you smoke; exercising regularly; and getting adequate amounts of fiber in your diet. Symptoms associated with acid reflux include heartburn, chest pain, coughing while lying down, and trouble breathing while you sleep. A more serious, though fairly rare, potential consequence of untreated acid reflux is esophageal cancer. Foods to avoid if you have chronic heartburn include fatty and fried foods, chocolate, alcohol, mint, citrus, and tomato products. These items may exacerbate symptoms. Effective medications also are available for the treatment of heartburn and acid reflux disease.

Source: Gut, ©2004

December 19, 2004- More Positive Strokes
Having high HDL levels not only helps ward off cardiovascular disease, but new research shows it also may help keep your stroke risk low.

Older men with the lowest levels of HDL, the good form of cholesterol, were 3 times more likely to experience a stroke compared to men with the highest levels of HDL, a recent study determined. HDL cholesterol helps remove other fats from the blood, keeping arteries and blood vessels clear. You can raise your HDL levels by exercising regularly and including healthy fats in your diet.

Healthy fats that help raise HDL can be found in such foods as olive oil, avocados, nuts, and certain seeds. News on the relationship between HDL levels and stroke is positive information for people interested in avoiding this leading cause of death and disability. High blood levels of HDL are associated with less plaque buildup in the arteries and lower rates of heart and blood vessel disease. Engaging in aerobic exercise, maintaining a healthy weight, and quitting smoking all help raise HDL. Avoiding trans and saturated fats and including monounsaturated fats and fiber in the diet can be beneficial to HDL levels as well.

Source: American Journal of Epidemiology, ©2004

December 26, 2004- Balance in the New Year

If your New Year's resolutions include getting active, take a balanced approach.

A workout program that combines both cardiovascular training as well as resistance exercises is your best bet for improving performance, studies suggest. You can do each type of exercise separately, or save time with activities that accomplish both at once, such as walking or jogging up hills, riding your bike, or doing step aerobics.

Examples of cardiovascular exercises include walking, jogging, or swimming. Resistance exercises include lifting weights, working out with elastic bands, or doing activities that use your own body as resistance, such as sit-ups, push-ups, and lunges. Walking uphill, running in a pool, or riding a stationary bike set to a higher resistance can add both cardiovascular conditioning and strength training components to your workout.

Source: Journal of Strength and Conditioning Research, ©2004

Back    Home
Questions