Monthly Archives: November 2019

Running a marathon? Do this!

27 Wednesday Nov 2019

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Runners, if you have a 5K coming up – keep this in mind, from the International Journal of Sports and Nutrition: Drink 2 cups of coffee about 45 minutes before your run. It’ll increase your speed by 3%. That may not seem like much – but if you run a 5K in about 30 minutes, you’ll shave almost a minute off your time. What’s the magic in coffee that makes the difference?

The combination of caffeine and antioxidants improves blood flow, reduces feelings of pain, and improves diaphragm strength – so you can breathe easier during exertion. So drink 2 cups of coffee about 45 minutes before your run.

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What goes in your mouth can show up on your face…

26 Tuesday Nov 2019

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…in the form of acne! That’s according to Yale School of Medicine dermatology professor Dr. Mona Gohara. She says two of the worst offenders are foods that contain refined sugars and processed grains. They’re high glycemic foods, which means they break down quickly in your body, causing an insulin spike and raising blood sugar levels. That leads to hormone fluctuations and low-grade inflammation, which makes your face pump out more oil, clogging your pores, and causing acne. And Dr. Gohara says that’s true for adults AND teenagers. Because processed food-related acne can show up at any age.

One more acne trigger: A Harvard study found that people who drank two or more glasses of fat-free milk daily had a 20% higher risk of acne. The problem is fat-free milk contains more sugar than whole milk… and like with refined carbs, the extra sugar raises insulin levels. So, if your skin is breaking out, consider switching to 2% milk, or dairy-free alternatives that contain fewer than 10 grams of sugar per serving.

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Better blood pressure

25 Monday Nov 2019

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Here are tips for getting a better blood pressure reading at your next doctor’s appointment:

First: Keep quiet while the cuff is on. Researchers at the University of Texas Southwestern Medical Center found talking can increase blood flow and make your blood pressure 5 to 10 points higher than it really is.

Next: Watch your posture! Crossing your legs can temporarily increase your blood pressure.

And your arm position matters, too. For the most accurate reading, keep the cuffed arm at roughly the same level as your heart.

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If you ever witness someone having a seizure…

22 Friday Nov 2019

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…don’t try to stop it. Just clear away any hazards nearby, call 9-1-1 and wait it out. That advice comes from Dr. James “Butch” Rosser, a clinical professor of surgery at the University of Central Florida. Dr. Rosser says the safest thing for the patient and you to do is to let the seizure run its course. Don’t pin someone down. Because even if the person is twitching violently, most seizures stop of their own accord and are NOT dangerous. And FORGET sticking something in a person’s mouth if they’re having a seizure, to keep them from swallowing or biting their tongue. It’s physically impossible to swallow your tongue… but it’s entirely possible that whatever you stick in their mouth could block their airway or cause them to choke to death. What you can do, once the person has stopped moving, is to roll them onto their left side. Often, people throw up after a seizure – and being on the left helps a person’s stomach empty more easily, so they’re less likely to choke or get vomit in their lungs.

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Do you find it hard to unwind after work?

21 Thursday Nov 2019

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Well, the lingering stress hormones, like cortisol, could make you cranky, and hurt your health in the long run. So, work-life balance expert Mary LoVerde recommends a “power hour” ritual to help you switch from work mode to home mode. So maybe you walk the dog and take a soothing shower. Or you change into sweats and start dinner if you find that relaxing. Just make your “power hour” a repetitive ritual, because planning something new every day will just ADD stress. LoVerde says rituals make it easier to wind down and relax. They also make you more mindful, so you’ll spend your time at home “in the moment,” instead of stressing about work.

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Keep your family close!

20 Wednesday Nov 2019

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As you get older, keep your family close, because they’ll help you live longer. Research from the University of Toronto found senior citizens who were extremely close to family – not including their spouses – had about an 8% lower risk of dying within the next 5 years, compared to those who didn’t have close family.

And according to the study, family is more important than friends as we get up in years. Because family is EXPECTED to take care of you, especially if your health is bad. Friends, on the other hand, come and go… and we don’t expect them to help us shower, or spoon-feed us when we can’t feed ourselves. Something your kids can look forward to, later in life.

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Guys, you may think you smell awesome…

19 Tuesday Nov 2019

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…but the woman in your life may think otherwise. George Preti is an organic chemist with the Monell Chemical Sciences Center. He says, a woman’s hormones give her a sharper sense of smell – and biologists think it’s because women need it to subconsciously sniff out a mate’s genes, so they can produce healthy offspring. But on a day-to-day basis, it means a little bit of B.O. will be noticed by a woman faster than a man. And a woman may pick up on odors a man doesn’t even detect. And don’t bother trying to body spray your way out of it! Dr. Preti says, when they tested 32 different fragrances in an effort to mask odor – only 2 of them fooled women. The men who were tested? They were fooled by 19 of the scents! So, guys, if you’re deciding whether or not to shower before your date – shower. A woman can smell body odor a mile away.

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If your asthma gets worse every fall, try this:

18 Monday Nov 2019

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Stop raking leaves! That’s because mold grows on fallen leaves, and stirring them up can release spores into the air you’re breathing – which can trigger an asthma attack. If you absolutely have to rake: Wear a surgical mask while you’re doing yard work.

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Having a hard time falling asleep?

15 Friday Nov 2019

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Get a whiff of lemongrass! According to Stanford University, the scent of lemongrass boosts the brain’s production of sleep-inducing alpha waves within 5 minutes. That’s because the scent dampens activity in the part of the brain that controls tension and emotional outbursts. So, mix 3 drops of lemongrass essential oil with a little unscented lotion – and rub it into your neck and shoulders. It’ll help you drift off in no time.

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Want to cut your risk of developing age-related dementia?

14 Thursday Nov 2019

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Hang out in a sauna at least 4 times a week! Finnish researchers analyzed 20 years’ worth of data from the Heart Disease Risk Factor Study. And they found people who spent 20-minutes in a sauna on most days were 66% less likely to be diagnosed with any form of dementia, including Alzheimer’s. The researchers aren’t sure WHY sweating in a 170-degree sauna lowers dementia risk… but they believe it’s partly because heat increases the resting heart rate, which sends more oxygen-rich blood to the brain.

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