Posted on: Thursday, August 18, 2005
10 Healthy habits
By Kathleen Fackelmann
USA Today
So you don't want a bare-bones diet of salad and not much else. You don't have the time or opportunity to hit the gym every day. And, excuse me, but you actually like not-so-healthful foods such as double bacon cheeseburgers.
Still, you keep hearing that poor health habits can put you at risk of an early heart attack, diabetes or even Alzheimer's. And it would be nice to drop a few pounds.
Before you give up and reach for another stomach bomb, consider this: Though eating healthfully and exercising frequently are still the best ways to improve your well-being, there are alternatives:
Brush and floss your teeth every day. Studies suggest that gum disease may contribute to the development of heart disease, diabetes and other risky conditions, says Gordon Douglass, an American Academy of Periodontology spokesman. Scientists believe the bacteria that infect gums can enter the bloodstream and cause problems in other parts of the body, he says. When a toothbrush and floss aren't handy, you might want to eat raisins, which have been shown to fight off the bacteria that can cause gum disease.
Go to the mall. The benefits of going to the mall can be considerable if you walk at a brisk pace, take the stairs instead of the elevator and comparison-shop by doing the math in your head, says neurologist Marilyn Albert of Johns Hopkins University in Baltimore and a spokeswoman for the Alzheimer's Association. Shoppers who do those three things are gaining not just a fitness advantage, they also are protecting against Alzheimer's by keeping their brains active, she says. If going to the mall is not your thing, try gardening, join a walking club or play volleyball or another team sport.
Eat dark chocolate. Dark and bittersweet chocolate contain hefty amounts of anti-aging substances called flavonoids, says Carl Keen, chairman of the nutrition department at the University of California-Davis. Small amounts of flavonoid-rich dark chocolate might help protect against blood clots and heart attacks, he says. Purple grapes, red wine, apples and tea also contain flavonoids.
Laugh more. At least once a day, get a good laugh in, says Michael Miller, director of preventive cardiology at the University of Maryland Medical Center. His studies suggest laughter helps keep blood vessels dilated and protects against heart attacks. Go see a funny movie, read the comics, tell a joke or share a laugh with friends.
Have sex frequently. Studies suggest that men who have a regular sex life live longer, says Barbara Bartlik, a psychiatrist and sex therapist at the New York-Weill Cornell Medical Center. People with a good sex life also seem better able to ward off colds and depression and might even gain protection from heart disease, she says. You also can get your heart racing with ballroom dancing or taking a short walk at sunset.
Get enough sleep. Sleep helps keep memory and attention in top form, and it might help regulate body weight. Studies suggest that sleep deprivation is linked to obesity, says Meir Kryger, a sleep specialist at the University of Manitoba in Winnipeg, Canada. How much sleep is enough? Most people need seven to nine hours a night, says Kryger, who also is a spokesman for the National Sleep Foundation.
Take up yoga. Beginner yoga classes offer a set of poses that increase flexibility and strength and might help people who have arthritis, says Patience White of the Arthritis Foundation. The poses also can improve balance, which can help prevent falls, especially for older people, she says. Swimming, tai chi and tennis are other activities that can help you remain flexible and strong.
Munch on almonds. Just a handful of almonds eaten daily helps lower LDL cholesterol, the bad kind that contributes to heart disease, and may reduce the risk of developing certain cancers, including colon cancer, says researcher Paul Davis, a biochemist at the University of California-Davis. Almonds and other nuts contain beneficial substances, including vitamin E.
Pray or meditate. Prayer or meditation might lower blood pressure, reduce anxiety, cut stress levels and perhaps even help people live longer, says Harold Koenig, a psychiatrist at Duke University Medical Center in Durham, N.C. How much prayer or meditation is good for your health? Koenig suggests about 20 minutes a day.
Go out for Indian food. Studies suggest that curcumin, the yellow pigment in turmeric, may help protect against heart disease and cancer and perhaps ward off Alzheimer's disease, says Greg Cole, a researcher at the University of California-Los Angeles. His studies suggest this common ingredient in curries can protect mice from a disease similar to Alzheimer's.
Illustrations by Alejandro Gonzalez
USA Today
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