Weekly Health Tips for the month of July
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July 4, 2004- A Tall Drink of Water

Following your meals with a glass of ice water may help boost calorie burning.

In a small study, men and women who drank about 17 ounces of cold water after a meal temporarily experienced a 30 percent increase in the rate at which their bodies burned calories. The increased calorie burning was attributed to thermogenesis, a process by which the body burns calories for digestion purposes.

The best way to lose weight is to reduce the number of calories you consume while increasing your physical activity levels. Outside of that, there are several more things you can do to boost your weight loss efforts. Drink plenty of water both before and after meals. Before meals, the water will help fill you up and suppress your appetite. After meals, the water may help boost your calorie burn rate. Also, get plenty of rest. Studies show that a sleep debt may open the door to weight troubles. Finally, find ways to keep your stress levels under control. Research shows that certain stress hormones may play a role in the development of stubborn belly fat.

Source: The Journal of Clinical Endocrinology & Metabolism, ©2004

July 11, 2004- Too Skimpy on the E

Take a close look at your diet. Recent research suggests that you're probably not getting enough vitamin E.

Vitamin E is vital to optimal health. Not only does it help keep bad cholesterol from sticking to artery walls and causing heart attacks, but it also helps protect your cells from potentially cancer-causing cellular damage from free radicals. Boost your intake of E with hazelnuts, sweet potatoes, peanut butter, and safflower oil, or take a supplement.

Getting 400 IU of vitamin E per day is the recommended dosage.  Common sources of Vitamin E includes hazelnuts, sweet potatoes, peanut butter, and safflower oil, other sources of vitamin E are almonds, avocados, and mangos. Most foods contain less than 7 IU per serving, and the body needs at least 400 IU per day for optimum age-reducing benefits. A supplement can help ensure that you get this amount.  

Source: Journal of the American Dietetic Association, ©2004

July 18, 2004- Just Breathe

If you've added stomach crunches to your exercise routine, don't hold your breath.

Holding your breath when you perform stomach crunches may cause your blood pressure to spike higher than it normally would during resistance training. In a study, people who voluntarily held their breath during abdominal exercises had higher peak blood pressure elevations compared to when they breathed during the exercises.

Resistance exercises naturally cause a small increase in arterial blood pressure. Exhaling slowly as your muscles contract can help to keep blood pressure from spiking even higher. People who have heart conditions, high blood pressure, or any other special health concerns should speak with their healthcare providers first before beginning any exercise program.

Source: Archive of Physical Medicine and Rehabilitation, ©2004

July 25, 2004- Be a Vegetable Man

A diet high in fiber-rich vegetables may be a benefit to male health.

Men whose diets were highest in fiber in a recent study had an 18 percent lower risk of prostate cancer compared to men in the study who ate the least fiber. Mainly fiber from vegetable sources appeared to be beneficial. Fiber-rich vegetables include cabbage, broccoli, and peas.

In addition to eating a diet high in vegetable fiber, activities that may reduce prostate cancer risk include limiting red meat and full-fat dairy products in the diet. A diet high in lycopene-rich foods also may help keep the prostate healthy. Foods high in lycopene include tomatoes, pink grapefruit, and red watermelon. Regular exercise is another important part of preserving prostate health.

Source: International Journal of Cancer, ©2004

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