August 3, 2003- Take a Deep Breath
If you're spending lots of time at your computer workstation, remind yourself to breathe deeply.

In a recent study, people began to breathe faster and more shallowly when they typed on a keyboard or used a mouse. Rapid, shallow breathing increases muscle tension. Tense muscles could, in turn, increase the likelihood of repetitive stress injuries, such as carpal tunnel syndrome and tense neck muscles causing headaches.  This also goes for sitting long periods of time at home playing computer games and surfing the internet.

Actively patrolling your health while at your computer can help reduce your chances of tight sore muscles and possibly headaches.  Remember to take frequent breaks from the computer and breathe deep and slowly while using one.

Source: Applied Psychophysiology and Biofeedback, ©2003

August 10, 2003- A Slimming Pre-Meal Practice
Eating a piece of fruit before each meal may help to melt pounds away.

In a recent study, women who ate a small apple or pear before each meal lost more weight than women who skipped the fruit but followed the same reduced-calorie diet. Fiber-filled fruits help to satiate hunger, which probably results in lower calorie intake from the meal, researchers speculate.

Fiber takes longer for your body to digest compared to other energy forms. Women should try to get at least 25 grams of fiber per day in their diet. Men may need even more fiber -- about 38 grams per day.

Source: Nutrition, ©2003

August 17, 2003- Fit to Be Tied
Loosening your neckties may help save your eyes.

If your shirt collars, ties, or scarves are worn too tightly around your neck, it could have an impact on your eyesight, research suggests. In a recent study, a necktie that was tied too tightly increased the pressure of fluid within the wearer's eyes. Over time, such increases in fluid pressure could raise a person's risk of glaucoma.  If you can't easily slide a finger or two between the garment and your skin, it's probably too constrictive for good health.

Actively patrolling your optical health can help detect many other serious health care diseases.

Source: British Journal of Ophthalmology, ©2003

August 24, 2003- Salt Assault
Even if you never touch the saltshaker, there's a good chance you could be getting too much sodium in your diet.

Americans' average salt intake is nearly twice the recommended daily limit, and high sodium intake may contribute to hypertension. Most dietary sodium comes from prepackaged items, such as spaghetti sauce, frozen pizza, canned soups or vegetables, and salty chips or pretzels. Choose reduced- or low-sodium alternatives whenever possible.

How much sodium does the average American consume?  The average American consumes over 4,000 milligrams of sodium per day -- about the equivalent of a heaping teaspoonful. The government recommendation is to consume no more than 2,400 milligrams of sodium per day. For Optimum health benefits, try to limit your sodium intake to less than 1,600 milligrams per day.

Source: Journal of the American Medical Association, ©2003

August 31, 2003- Cinnamon stops Type II

American scientists have claimed that a teaspoon of cinnamon a day may help prevent the onset of diabetes.

The common spice could help millions of sufferers of Type II, non-insulin dependent diabetes. This condition usually develops in middle-age and prematurely kills 100 million people around the world every year. Type II diabetes causes cells to lose their ability to respond to insulin, the hormone that tells the body to remove excess glucose in the bloodstream. If glucose builds up in the blood, tiredness, weight-loss and blurred vision are some of the resulting symptoms. In extreme cases this can lead to blindness, heart disease and premature death.

The researchers found that cinnamon rekindled the ability of fat cells in diabetics to respond to insulin and greatly increased glucose removal. It is believed that a substance in cinnamon called MHCP is the main reason for its beneficial results. When mice were given MHCP, their glucose levels fell dramatically and tests on humans have begun this year. The researchers are so confident that cinnamon will have the same dramatic effect of reducing insulin tolerance in humans they recommend that type II diabetics should take a quarter to one full teaspoon of cinnamon per day.

Source: New Scientist, ©2000