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EASY HEALTH TIPS:
25 THINGS YOU CAN DO FOR YOUR BODY
HERE ARE SOME OF THE BEST THINGS
A WOMAN CAN DO TO STAY HEALTHY!
1. Can you hear me now? Plug your ears before you blow out your eardrums
Rocking out at home is one thing, but Spice Girls reunion concerts, lawn mowers, or fireworks can damage your hearing permanently. Properly fitting earplugs can provide a marked reduction in the amount of sound energy you're exposed to. Try Mack's silicone earplugs ($5 for six pairs, earplugstore.com) or have an audiologist custom-make a pair for you. Cranking up the volume to 11 on your headphones can cause damage too, so listen at a reasonable decibel level. Don't make us repeat ourselves.
2. Discover a workout you dig
You know, the one you look forward to not because you can time it with The Bachelor, but because it's actually fun. University of Michigan research shows that women who exercise because it makes them feel happier or more energized are more likely to keep it up than women who work out just to look better.
3. Don't apply mascara in the car
One of the most common eye injuries: corneal abrasions caused by mascara wands. Youch!
4.You snooze, you win!
Studies show that power naps can help you kill stress and recharge; just don't doze for more than a half hour. After 30 minutes, your body enters the deep stages of sleep, and studies show that if you wake up right before deep sleep, you'll feel more refreshed.
5. Score now, reap later: Sunglasses
Swap your H&M aviators for grown-up shades that block UVA and UVB rays, both of which up your risk of eye damage, including cataracts. We like Ryders Eyewear Duchess Polarized sunglasses ($70, ryderseyewear.com), which offer 100 percent UV protection.
6. STOP...drinking your calories.
Between 1995 and 2002, the number of calories Americans swigged each day more than doubled—and those from sugary quenchers like soda, fruit drinks, and alcohol quadrupled. That's a whole lot of Jamba Juice, people.
7. STOP...asking your doc for an antibiotic every time you sniffle.
Overusing antibiotics can lead to drug-resistant bacteria, which the Centers for Disease Control and Prevention call one of the world's biggest health challenges. The drugs also kill your body's good bacteria (like those that protect against yeasty beasties) along with the bad.
8. Score now, reap later: cast iron skillet
Get this: The metal seeps out of the pan and into your food, increasing its iron content many times over.
9. Step into better-fitting sneaks
The right shoe and fit can help correct for anatomical flaws like flat arches or overpronation and fend off overuse injuries. You'll get the best service from a store that specializes in running, such as FleetFeet (fleetfeetsports.com).
10. Don't Leave Home Without: Health insurance card
Get insured now, before a problem shows up that will be considered pre-existing if you shop for coverage later. Learn more about your options online from the U.S. Department of Health and Human Services (finder.healthcare.gov) or the Foundation for Health Coverage Education).
11. Don't Leave Home Without: Personal medical record
After tumbling head-first over your niece's Big Wheel, the list of prescription drugs you're taking won't exactly roll off your tongue—especially if you're, um, unconscious. Line your wallet with a list of your meds (including supplements), allergies or drug sensitivities, the name and number of your primary-care doctor, conditions you're being treated for, and a brief family history of major medical problems.
12. Don't just think you can do it… now you can!
You'll increase your self-esteem if your "can do" attitude is based on real skills. Learn how to unclog the toilet, file your taxes, or hang those Ikea shelves. One great DIY book: Dare to Repair: A Do-It-Herself Guide to Fixing (Almost) Anything in the Home, by Julie Sussman and Stephanie Glakas Tenet ($13, amazon.com).
13. STOP...sunbathing.
What is this, 1972? Despite what shar-pei-faced Aunt Doris says, a "base tan" won't protect against anything. Better to go faux: We like Neutrogena MicroMist Tanning Sunless Spray ($12 for 5.3 oz, drugstore.com).
14. Score now, reap later: Condoms
A recent report shows that rates of gonorrhea (which can cause pelvic inflammatory disease) and chlamydia (which can damage fertility) are up—and that means use of protection is sorely down.
15. STOP…stepping out in four-inch stilettos.
Stripper heels strain the joints from your toes all the way up to your lower back and can lead to nasty deformities like bunions and hammertoes. Stick with a height of two inches or less.
16. Score now, reap later: A sports helmet
Whether you board or bike, look for a melon protector that conforms to the standards of the American Society for Testing and Materials. A good helmet will fit snugly (no wobbling when you push it side to side) and sit level on your head (not tilted back) with the front edge no more than an inch above your eyebrows.
17. Don’t Be a Dummy, Buckle Up
Motor vehicle accidents are the leading cause of death in people ages 2 through 34. It's estimated that from 1975 to 2006, seat belts saved 226,567 lives, yet according to the National Highway Traffic Safety Administration, 18 percent of people don't wear one.
18. STOP…with the fad, cleansing, and detox diets.
Beyond wreaking havoc on your metabolism, they make your hair do really bad things. That's because your mane is one of the body's fastest-growing tissues, but since it's also nonessential (unlike, say, brain cells), your locks are the first to go if your body lacks nutrients. And once your body is done shedding its more expendable parts, it's not long before the rest of you is in deep doo, too.
19. Honey, You Need a Better Bra
Straps that are too thin or too tight can put pressure on the trapezius muscle (which spans your shoulders, neck, and upper back), causing pain in your upper body and even tension headaches. Quit squeezing your girls into an ill-fitting Maidenform today and save on Advil tomorrow. RELATED: How to measure your bra size correctly
20. Get your hot little hands on…A good birth control method
Been taking the Pill or using condoms since college out of habit? Your BC may no longer be right for you. If you've started bumming cigarettes during happy hour, for example, you shouldn't pop OCs, which can increase the risk of blood clots, hypertension, and heart disease. Talk to your gyn every year about whether your current contraceptive is still your best.
21. STOP…sporting talons instead of nails.
The No. 1 place germs live on your body is beneath your fingernails. If you can't trim the habit, dig your claws into a bar of semi-soft soap twice a day.
22. Score now, reap later: A showerhead filter
Screw one on to block chlorine, which can kill helpful bacteria on your skin, zap moisture, and worsen conditions like eczema and psoriasis. A filter can even deep-six chemicals that lead to dull hair and split ends. Check out showerfilterstore.com for products.
23. Zip. It. Uuuhhp.
Your old prom dress. Try it on: If the zipper on that Versace knockoff you nabbed at the mall won't budge past your ribs, you could be at an increased risk for breast cancer. A recent American Cancer Society study found that women who had gained 21 to 30 pounds after age 18 were 40 percent more likely to develop the disease than those who didn't put on more than five pounds. Women who had gained 70 pounds doubled their risk.
24. Stick junior in a babybjorn
When you use your hip as a baby hanger, structures in your back are compressed and joints, muscles, and discs become strained. Instead, distribute the little tyke's weight evenly across your spine by holding him in front, close to your body—or try strapping him into a sling.
25. Get your hot little hands on…A good 'tude
People whose tumbler is always half full tend to live longer and have fewer life-threatening diseases. Debbie Downers also get sick and visit the doctor's office more frequently than their optimistic counterparts. Womp-womp…
ESSENTIAL HEALTH TIPS FROM DR. OZ
Ready to improve your life big time? Check out these easy easy ways to feel better and live longer from one of TV's most famous doctors
My patients are among my best teachers. They've taught me how to communicate clearly—and how to live a better life. On The Dr. Oz Show, I've seen that once people are emotionally involved, change happens quickly, especially if they feel that their behavior is letting loved ones down. Large-scale change seems daunting. We want simple routines that we can automatically follow. Adopt some of the steps here, which anyone can do, and you will like your life more in just a couple of weeks. And you'll live longer. Try them—they work for me.
ROTF, LMAO
Laughing not only eases stress, promotes social bonding, and lowers blood pressure, it may also boost your immune system. So bring some humor into your life, whether it's through friends or even a new TV show (preferably mine).
Don't Skip Breakfast
Fiber in the morning means less hunger late in the afternoon, when you're most likely to feel tired and gorge yourself on sugar. My morning dose comes from steel-cut oatmeal, usually mixed with raisins, walnuts, and flaxseed oil. An early start on eating also keeps your metabolism more active throughout the day; breakfast eaters are thinner than people who just rush out the door.
Hit the Sack
Conan and Dave are funny, but they're not worth the strain on your system. Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for pants-splitting foods. Set a bedtime and stick to it. My target is 10:30 p.m. I record the late shows and then watch them the next day as I pedal a stationary bike.
Admire Your Work
Don't be so trigger-happy with the flusher. Turn around and take a look at your poop, which speaks volumes about your gut and overall health. Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy, or drops into the bowl like marbles, you're constipated. Increase your fiber and water intake. This happens to me when I travel, so I fiber-load before a trip to avoid getting irritable.
Don't Pamper Your Bad Back
Even if you're hunched over in agony, taking to your bed will only make a bad back worse. The latest research shows that bed rest weakens back muscles and prolongs the suffering. Married men may suffer more than single men because of all the pampering. I used to love milking the care from Lisa, but the best solution is to get up, take a pain reliever, and be a soldier.
Taste the Colors
Foods with bright, rich colors are more than just nice to look at. They're also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you'll reap the benefits without having to give up other foods. Whenever I shop the produce aisle, I'm reminded that these foods are often more powerful than the drugs sold in pharmacies. My favorites are arugula and blueberries.
Brushing is Not Enough
If you plan to spend your later years eating more than yogurt and applesauce, invest in some floss. No matter how thoroughly or long you brush your teeth, you're missing a good portion of their total surface. That's like washing one armpit after a workout. But the dangers of skipping floss go beyond hygiene: The bacteria that linger can increase your risk of heart disease. I use Reach Ultraclean floss, which stretches to glide between teeth.
Take a Deep Belly Breath
Do this anywhere, anytime. Push out your bellows and suck air through your nose until your lungs are full. They'll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert. This is my secret technique for calming down before a show or a tough stitch in the OR.
Join a Yoga Class
Yoga is the most important exercise of my daily routine. Being surrounded by beautiful women in spandex should be reason enough for you to join a class, but if you need more motivation, consider this: Yoga eases stress, lowers blood pressure, slows heart rates, and increases flexibility. And there's nothing mystical about it. Loosening your muscles will make them more adaptable, so you may be less likely to injure yourself playing sports. Sure, some of the poses may look ridiculous, but that's for a reason you'll learn quickly enough. Yoga can reach and work muscles that are ignored during routine sports and daily life. My favorite maneuver is the sun salutation.
Don't Be an Island
Ever wonder why women live longer than men do? One major reason: You form tight networks and actually talk about your problems. If you face life's stresses alone, you will make yourself older. Bankruptcy, for example, causes enough stress to wreak havoc on your body. With another person's love and support, that inner aging can be reduced. Don’t forget to reach out to your friends when you need them.
Avoid Fad Diets
The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You'll hardly notice, but it'll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys). I cut back once a year to reset my appetite and tastebuds. Healthy food tastes great afterward. Frankly, any food would.
Be a Smart Patient
Your doctor can help keep you in good health, but the responsibility ultimately falls on you. Seek a second opinion before undergoing any procedure, because 30 percent of the time, that opinion will change the diagnosis or plan. Keep a written medical history, and educate yourself about any family problems, even if that means calling your creepy uncle. You might even consider signing onto Microsoft HealthVault or Google Health, so your files are accessible in case you find yourself in trouble away from home.
Lose the Belly
Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for my 6'1" frame, I need to keep my waist under 36.5". Just think—you’ll be avoiding heart attacks and diabetes as well as looking hot in your bikini. That’s a win win win.
Go Green
I drink green tea three times a day. It's packed with heart-boosting and cancer-stopping polyphenols that black tea doesn't offer. (These beneficial chemicals are lost when it's fermented.) Green tea also delivers a boost of alertness, but from a smaller dose of caffeine than black tea. Green tea can even fight dandruff, although only if you pour it directly onto your scalp. (It's probably a good idea to let it cool down first.)
Sweat Till You're Wet
If you can work up a sweat for just 1 hour a week, you'll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. I like interval training on the elliptical, with 15 pullups and 15 dips every 10 minutes. Your muscles will become more efficient, so you'll have more stamina for more enjoyable activities that also work up a sweat.
Put It in the Bank
Most people rank personal finance as their number one stressor, usually because they feel powerless. Stress not only shortens lives, it also drives people to habits like smoking, drinking, or bingeing on food. Keep some money in a special bank account, safe from your lust for a new television, and you'll establish an emotional comfort zone with major health benefits.
Have as Much Sex as Possible
If a 50-something woman could have sex 700 times a year, the exercise and stress reduction would make her look and feel years younger. I wouldn't recommend quitting your day job in order to hit that number—but what's the harm in trying? The next time you don’t feel particularly in the mood, remind yourself that not having sex is literally killing you. It works for me.
Know Your Numbers, Then Aim Lower
Take the part of your brain dedicated to your nail salon’s phone number and reassign it to your heart's vital signs. These include blood pressure (which ideally should be below 115 over 75), LDL cholesterol (under 100), resting heart rate (under 70), and fasting blood sugar (under 100). If your numbers aren't ideal, change your diet until they improve.
Add Some Weights
Just 30 minutes twice a week spent lifting weights can build significant muscle mass. What's more, working all that muscle burns tons of calories, making it a great way to lose your gut, too. Don't have weights? Try lifting yourself: Pullups are the most valuable muscle-building exercises I do. Oprah's trainer, Bob Greene, pointed out to me that pullups work the back, pecs, arms, and belly all at once. And since you're lifting yourself, you'll think twice before eating that doughnut, because you'll just have to lift it later.
Grab Some Nuts
Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half of a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.
Hit the Dance Floor
Crosswords and card games aren't the only way to keep your brain razor sharp. It turns out that any kind of dancing with complex moves is stimulating enough to give your neurons a workout. Even the simplest moves provide some physical exercise. So don't be such a wallflower on your next night out.
Learn to Cook
Think you know how much butter goes into those mashed potatoes at a restaurant? You're probably off by half. If you can cook, you not only save money but also gain control over what goes into your meals. Plus, cooking is sexy. I have trouble boiling water. Thankfully, I'm already married.
Some Pills Should Be Popped
The indoor life gives us protection from the elements and the ability to watch Gossip Girl in private. Unfortunately, roughly half of us are deficient in vitamin D which the sun is a major source. This crucial vitamin may aid in fighting cancer, diabetes, and heart disease. I take a 1,000 IU supplement each morning.
WOMENS HEALTH TIP
IMMUNE SYSTEM IMPROVEMENT WITH FOOD
TEA OFF AGAINST COLDS
Not just any hot tea, though. Chamomile, according to researchers from London's Imperial College, is the one that'll help prevent sickness. In a recent study, they found people who drank five cups of the brew a day for 2 weeks had increased blood levels of plant-based compounds called polyphenols, some of which have been associated with increased antibacterial activity. Levels remained high for 2 weeks after subjects stopped drinking the tea, says lead researcher Elaine Holmes, Ph.D. (Bonus: chamomile tea also raised levels of glycine, a mild nerve relaxant and sedative.)
WOMEN'S HEALTH TIP
IMMUNE SYSTEM IMPROVEMENT WITH FOOD
KNOCK 'EM DEAD
There's a killer living in all of us. Known as a macrophage and produced deep in your bone marrow, it's a white blood cell that roams the body, picking fights with bacteria, viruses, or any other intruders. But it only works if you help it. These killer cells are activated by beta-glucans, a component of fiber foods. The best source? Oats, says David Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. So eat your oatmeal. The steel-cut oats, like McCann's Irish Oatmeal, have double the amount found in the rolled, quick-cooking kind.
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