Weekly Health Tips for the month of February
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February 5, 2006- Pollution Solution
Put fish on the menu to help your heart and lungs battle pollution.

The fats in fish may help prevent the unhealthy irregular heartbeats that can be caused by breathing in particulate matter, the fine airborne particles from car emissions, industrial processes, and other sources. Dine on some chunk light tuna or salmon to help get your fill of heart-healthy fish fats.

Air pollution, especially exposure to particulate matter, increases cardiovascular mortality, according to research. Particulate matter is the name given to the small airborne particles released through vehicle emissions, farming practices, construction, demolition, industrial processes, wood burning, and many other processes. Short-term exposure to particulate matter increases the risk of irregular heartbeat. People who have cardiovascular disease, diabetes, or certain lung conditions may be more susceptible to the cardiac effects of exposure to particulate matter. In a study of 50 people age 60 and over, researchers discovered that supplementation with 2 grams of fish oil daily for 5 months mitigated the unhealthy heart rate variability experienced by participants exposed to particulate matter. Supplementation with the same amount of soy oil did not produce a similar protective effect. Consult your doctor before taking fish oil supplements; fish oil supplements are not for everyone. If your healthcare provider recommends against fish oil supplements, most people can experience important health benefits from consuming one or two 3-ounce servings of fatty fish per week, such as salmon.

Source: American Journal of Respiratory and Critical Care Medicine, ©2005

February 12, 2006- 12 Ways to Treat a Cold
The symptoms and, possibly, the duration of a cold or the flu may be helped by using the following home-care treatments:

   1. Drink extra liquids (such as juices, water, tea, or chicken soup) to avoid dehydration. Staying hydrated will keep the moist linings of your nose and throat from becoming dry. Mucus will stay moist and flow out of your body. (A runny nose is better than a stuffy nose.)
   2. Take ibuprofen or acetaminophen to alleviate aching and reduce fever.
   3. Gargle with salt water to soothe sore throat pain. The salt and water will shrink the mucous membranes in your throat and decrease the pain from inflammation.
   4. Take extra vitamin C, which may shorten the duration of your cold. Vitamin C also may work as a natural decongestant. The best dose appears to be 500 mg taken four times daily. More than 500 mg per each dose is not well absorbed by the body.
   5. Slow down a little. Rest when you get home from work or school, and get extra sleep.
   6. Use a humidifier to keep the air moist.
   7. Take hot showers to relieve nasal stuffiness.
   8. Apply a small amount of petroleum jelly on your nose if it gets red or sore.
   9. Take a decongestant to relieve stuffiness and nasal congestion.
  10. Treat nausea by chewing any form of ginger.
  11. If you develop diarrhea, don't drink any milk products until the diarrhea stops.
  12. And the most important way to prevent from getting sick, wash your hands frequently, which will help prevent the spread of your cold or flu to others.

Remember, these are just suggestions to help you treat the common cold.  If your symptoms last for more than several days or you continually get worse, seek immediate medical attention.

Source: Real Age Health Care, ©2006

February 19, 2006- Vim and Vigor
Vigorous physical activity could help people with osteoarthritis stay active for many years to come.

In a study of older people with arthritis, those who didn't regularly engage in vigorous activities had twice the risk of functional decline over time compared to the people who frequently exercised vigorously. But if your health makes vigorous activity impossible, don't despair. Even a moderate increase in activity levels can help fend off disability down the road.

Vigorous activity provides the greatest benefit to cardiovascular health. Any type of exercise that raises your heart rate to at least 70 percent of the age-recommended maximum would be considered vigorous exercise. In general, vigorous exercise gets your heart rate up into this target range, causes fatigue or sweating, and gets you lungs huffing and puffing a bit. Examples of this type of exercise might include brisk walking or hiking, vigorous jogging, riding a bike faster than 10 miles per hour, swimming laps, or working out strenuously on a rowing machine or stair climber. New research suggests this type of exercise intensity may be key not only to protecting your heart, but also to fending off arthritis disability if you have osteoarthritis. However, not all people are able to exercise vigorously; speak with your healthcare provider if you have a medical condition that makes vigorous exercise ill-advised, such as a heart condition or rheumatoid arthritis. Also, people with osteoarthritis should be sure to choose vigorous activities that minimize strain on joints and have the lowest risk of injury. For example, swimming laps is a great low-impact way to engage in vigorous activity while protecting your joints. Engaging in high-impact sports such as basketball or running could exacerbate joint symptoms and increase the risk of injury. If you have arthritis and you're exercising for the first time, have your healthcare provider recommend a safe and effective program for you.

Source: Arthritis and Rheumatism, ©2005

February 26, 2006- Laugh for Better Blood Vessels
Laugh your way to better blood vessel function by watching a funny flick.

Laughter relaxes blood vessels and increases blood flow -- the exact opposite of what your blood vessels do when you are stressed. In a small study of healthy men and women with normal blood pressure, watching a funny movie increased blood flow by about 22 percent. If funny movies aren't your style, spend time with the people who tickle your funny bone.

Blood vessels are lined with a layer of cells called endothelium; they regulate blood flow by helping blood vessels expand and contract. In a small study, healthy men and women watched either a funny movie or an intense, violent one while researchers measured blood flow through an artery in their upper arm. Watching the funny movie caused blood vessels to dilate, increasing blood flow by about 22 percent. The action movie caused mental stress and blood vessel constriction, decreasing blood flow by about 35 percent. Having relaxed blood vessels decreases strain on the heart.Researchers aren't exactly sure how mood states affect blood vessels. Different mood states may alter levels of hormones, such as cortisol, that affect blood vessel function or nitric oxide function. Nitric oxide is a chemical messenger that promotes blood vessel relaxation. Proper diet and regular exercise are the mainstays of improving blood vessel health, but laughing often is a great adjunct.

Source: Heart, ©2006

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