Balanced diet

Eat a healthy, balanced diet and stay active

The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.

Fruit and vegetables

These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.

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Low fat diet breast cancer hope

The research found after five years, breast cancer had returned in 12.4 % of those on a standard diet - but in only 9.8% of those on a low-fat diet.

However, most women did not benefit, and experts say the findings may be due to other factors.

The Los Angeles Biomedical Research Institute study was presented to the American Society of Clinical Oncology.

The study focused on 2,437 women who had surgery for early-stage breast cancer, followed by standard chemotherapy, and tamoxifen if their tumours were receptive to the drug.

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Red meat 'ups breast cancer risk'

Eating red meat significantly increases a post-menopausal woman's chance of breast cancer, research suggests.

A University of Leeds team monitored 35,000 women over seven years.

Older women who ate one 2oz portion a day (57 grams) had a 56% increased risk compared with those who ate none, the British Journal of Cancer reports.

And those who ate the most processed meat, such as bacon, sausages, ham or pies, had a 64% greater risk of breast cancer than those who refrained.

However, experts warned it was extremely difficult to pin down the effect of specific parts of the diet on cancer risk, and said previous research had produced inconclusive results.

Lead researcher Professor Janet Cade said younger, pre-menopausal women who ate large amounts of red and processed meat also had a raised risk of breast cancer - but the effect was not statistically significant.

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Eat less red meat to reduce cancer risk

New advice recommends eating no more than 70g a day - equivalent to three rashers of bacon or two sausages.

Experts say thousands of bowel cancer deaths could be prevented every year if people kept to the new limits.

Advisers to the Department of Health in England say the restrictions would not put people at risk of iron deficiencies.

Bowel Cancer is the third most common cancer in the UK - about 36,000 people are diagnosed every year, and 16,500 die.

Eating 100 to 120g of red and processed meat a day - things like salami, ham and sausages - increases the risk of developing the condition by 20 to 30%, according to studies.

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Study Says : Red meat increases death, cancer and heart risk

The study of more than 120,000 people suggested red meat increased the risk of death from cancer and heart problems.

Substituting red meat with fish, chicken or nuts lowered the risks, the authors said.

The British Heart Foundation said red meat could still be eaten as part of a balanced diet.

The researchers analysed data from 37,698 men between 1986 and 2008 and 83,644 women between 1980 and 2008.

They said adding an extra portion of unprocessed red meat to someone's daily diet would increase the risk of death by 13%, of fatal cardiovascular disease by 18% and of cancer mortality by 10%. The figures for processed meat were higher, 20% for overall mortality, 21% for death from heart problems and 16% for cancer mortality.

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What is Diabetes ?

Diabetes is a chronic (lifelong) disease marked by high levels of sugar in the blood.

Causes, incidence, and risk factors

Insulin is a hormone produced by the pancreas to control blood sugar. Diabetes can be caused by too little insulin, resistance to insulin, or both.

To understand diabetes, it is important to first understand the normal process by which food is broken down and used by the body for energy. Several things happen when food is digested:

• A sugar called glucose enters the bloodstream. Glucose is a source of fuel for the body.
• An organ called the pancreas makes insulin. The role of insulin is to move glucose from the bloodstream into muscle, fat, and liver cells, where it can be used as fuel.

People with diabetes have high blood sugar. This is because:

• Their pancreas does not make enough insulin
• Their muscle, fat, and liver cells do not respond to insulin normally
• Both of the above

There are three major types of diabetes:

• Type 1 diabetes is usually diagnosed in childhood. Many patients are diagnosed when they are older than age 20. In this disease, the body makes little or no insulin. Daily injections of insulin are needed. The exact cause is unknown. Genetics, viruses, and autoimmune problems may play a role.
• Type 2 diabetes is far more common than type 1. It makes up most of diabetes cases. It usually occurs in adulthood, but young people are increasingly being diagnosed with this disease. The pancreas does not make enough insulin to keep blood glucose levels normal, often because the body does not respond well to insulin. Many people with type 2 diabetes do not know they have it, although it is a serious condition. Type 2 diabetes is becoming more common due to increasing obesity and failure to exercise.
• Gestational diabetes is high blood glucose that develops at any time during pregnancy in a woman who does not have diabetes. Women who have gestational diabetes are at high risk of type 2 diabetes and cardiovascular disease later in life.

Diabetes affects more than 20 million Americans. Over 40 million Americans have prediabetes (early type 2 diabetes).

There are many risk factors for type 2 diabetes, including:

• Age over 45 years
• A parent, brother, or sister with diabetes
• Gestational diabetes or delivering a baby weighing more than 9 pounds
• Heart disease
• High blood cholesterol level
• Obesity
• Not getting enough exercise
• Polycystic ovary disease (in women)
• Previous impaired glucose tolerance
• Some ethnic groups (particularly African Americans, Native Americans, Asians, Pacific Islanders, and Hispanic Americans)

Symptoms

High blood levels of glucose can cause several problems, including:

• Blurry vision
• Excessive thirst
• Fatigue
• Frequent urination
• Hunger
• Weight loss

However, because type 2 diabetes develops slowly, some people with high blood sugar experience no symptoms at all.

Symptoms of type 1 diabetes:

• Fatigue
• Increased thirst
• Increased urination
• Nausea
• Vomiting
• Weight loss in spite of increased appetite

Patients with type 1 diabetes usually develop symptoms over a short period of time. The condition is often diagnosed in an emergency setting.

Symptoms of type 2 diabetes:

• Blurred vision
• Fatigue
• Increased appetite
• Increased thirst
• Increased urination

Signs and tests

A urine analysis may be used to look for glucose and ketones from the breakdown of fat. However, a urine test alone does not diagnose diabetes.

The following blood tests are used to diagnose diabetes:

• Fasting blood glucose level -- diabetes is diagnosed if higher than 126 mg/dL on two occasions. Levels between 100 and 126 mg/dL are referred to as impaired fasting glucose or prediabetes. These levels are considered to be risk factors for type 2 diabetes and its complications.
• Oral glucose tolerance test -- diabetes is diagnosed if glucose level is higher than 200 mg/dL after 2 hours. (This test is used more for type 2 diabetes.)
• Random (non-fasting) blood glucose level -- diabetes is suspected if higher than 200 mg/dL and accompanied by the classic diabetes symptoms of increased thirst, urination, and fatigue. (This test must be confirmed with a fasting blood glucose test.)

Persons with diabetes need to have their hemoglobin A1c (HbA1c) level checked every 3 - 6 months. The HbA1c is a measure of average blood glucose during the previous 2 - 3 months. It is a very helpful way to determine how well treatment is working.

Treatment

The immediate goals are to treat diabetic ketoacidosis and high blood glucose levels. Because type 1 diabetes can start suddenly and have severe symptoms, people who are newly diagnosed may need to go to the hospital.

The long-term goals of treatment are to:

• Prolong life
• Reduce symptoms
• Prevent diabetes-related complications such as blindness, heart disease, kidney failure, and amputation of limbs

These goals are accomplished through:

• Blood pressure and cholesterol control
• Careful self testing of blood glucose levels
• Education
• Exercise
• Foot care
• Meal planning and weight control
• Medication or insulin use

There is no cure for diabetes. Treatment involves medicines, diet, and exercise to control blood sugar and prevent symptoms.

LEARN THESE SKILLS

Basic diabetes management skills will help prevent the need for emergency care. These skills include:

• How to recognize and treat low blood sugar (hypoglycemia) and high blood sugar (hyperglycemia)
• What to eat and when
• How to take insulin or oral medication
• How to test and record blood glucose
• How to test urine for ketones (type 1 diabetes only)
• How to adjust insulin or food intake when changing exercise and eating habits
• How to handle sick days
• Where to buy diabetes supplies and how to store them

After you learn the basics of diabetes care, learn how the disease can cause long-term health problems and the best ways to prevent these problems. Review and update your knowledge, because new research and improved ways to treat diabetes are constantly being developed.

SELF-TESTING

If you have diabetes, your doctor may tell you to regularly check your blood sugar levels at home. There are a number of devices available, and they use only a drop of blood. Self-monitoring tells you how well diet, medication, and exercise are working together to control your diabetes. It can help your doctor prevent complications.

The American Diabetes Association recommends keeping blood sugar levels in the range of:

• 80 - 120 mg/dL before meals
• 100 - 140 mg/dL at bedtime

Your doctor may adjust this depending on your circumstances.

WHAT TO EAT

You should work closely with your health care provider to learn how much fat, protein, and carbohydrates you need in your diet. A registered dietician can help you plan your dietary needs.

People with type 1 diabetes should eat at about the same times each day and try to be consistent with the types of food they choose. This helps to prevent blood sugar from becoming extremely high or low.

People with type 2 diabetes should follow a well-balanced and low-fat diet.

HOW TO TAKE MEDICATION

Medications to treat diabetes include insulin and glucose-lowering pills called oral hypoglycemic drugs.

People with type 1 diabetes cannot make their own insulin. They need daily insulin injections. Insulin does not come in pill form. Injections are generally needed one to four times per day. Some people use an insulin pump. It is worn at all times and delivers a steady flow of insulin throughout the day. Other people may use inhaled insulin. See also: Type 1 diabetes

Unlike type 1 diabetes, type 2 diabetes may respond to treatment with exercise, diet, and medicines taken by mouth. There are several types of medicines used to lower blood glucose in type 2 diabetes. See also: Type 2 diabetes

Medications may be switched to insulin during pregnancy and while breastfeeding.

Gestational diabetes may be treated with exercise and changes in diet.

 

EXERCISE

Regular exercise is especially important for people with diabetes. It helps with blood sugar control, weight loss, and high blood pressure. People with diabetes who exercise are less likely to experience a heart attack or stroke than those who do not exercise regularly.

Here are some exercise considerations:

• Always check with your doctor before starting a new exercise program.
• Ask your doctor or nurse if you have the right footwear.
• Choose an enjoyable physical activity that is appropriate for your current fitness level.
• Exercise every day, and at the same time of day, if possible.
• Monitor blood glucose levels before and after exercise.
• Carry food that contains a fast-acting carbohydrate in case you become hypoglycemic during or after exercise.
• Carry a diabetes identification card and a cell phone in case of emergency.
• Drink extra fluids that do not contain sugar before, during, and after exercise.

You may need to change your diet or medication dose if you change your exercise intensity or duration to keep blood sugar levels from going too high or low.

FOOT CARE

People with diabetes are more likely to have foot problems. Diabetes can damage blood vessels and nerves and decrease the body's ability to fight infection. You may not notice a foot injury until an infection develops. Death of skin and other tissue can occur.

If left untreated, the affected foot may need to be amputated. Diabetes is the most common condition leading to amputations.

To prevent injury to the feet, check and care for your feet every day.

Expectations (prognosis)

With good blood glucose and blood pressure control, many of the complications of diabetes can be prevented.

Studies have shown that strict control of blood sugar, cholesterol, and blood pressure levels in persons with diabetes helps reduce the risk of kidney disease, eye disease, nervous system disease, heart attack, and stroke.

Complications

Emergency complications include:

• Diabetic hyperglycemic hyperosmolar coma
• Diabetic ketoacidosis

Long-term complications include:

• Atherosclerosis
• Coronary artery disease
• Diabetic nephropathy
• Diabetic neuropathy
• Diabetic retinopathy
• Erection problems
• Hyperlipidemia
• Hypertension
• Infections of the skin, female urinary tract, and urinary tract
• Peripheral vascular disease
• Stroke

Calling your health care provider

Go to the emergency room or call the local emergency number (such as 911) if you have symptoms of ketoacidosis:

• Abdominal pain
• Deep and rapid breathing
• Increased thirst and urination
• Loss of consciousness
• Nausea
• Sweet-smelling breath

Go to the emergency room or call the local emergency number (such as 911) if you have symptoms of extremely low blood sugar (hypoglycemic coma or severe insulin reaction):

• Confusion
• Convulsions or unconsciousness
• Dizziness
• Double vision
• Drowsiness
• Headache
• Lack of coordination
• Weakness

Prevention

Maintaining an ideal body weight and an active lifestyle may prevent type 2 diabetes.

Currently there is no way to prevent type 1 diabetes.

There is no effective screening test for type 1 diabetes in people who don't have symptoms.

Screening for type 2 diabetes and people with no symptoms is recommended for:

• Overweight children who have other risk factors for diabetes starting at age 10 and repeating every 2 years
• Overweight adults (BMI greater than 25) who have other risk factors
• Adults over 45, repeated every 3 years

To prevent complications of diabetes, visit your health care provider or diabetes educator at least four times a year. Talk about any problems you are having.

Regularly have the following tests:

• Have your blood pressure checked every year (blood pressure goals should be 130/80 mm/Hg or lower).
• Have your glycosylated hemoglobin (HbA1c) checked every 6 months if your diabetes is well controlled, otherwise every 3 months.
• Have your cholesterol and triglyceride levels checked yearly (aim for LDL levels below 100 mg/dL).
• Get yearly tests to make sure your kidneys are working well (microalbuminuria and serum creatinine).
• Visit your ophthalmologist (preferably one who specializes in diabetic retinopathy) at least once a year, or more often if you have signs of diabetic retinopathy.
• See the dentist every 6 months for a thorough dental cleaning and exam. Make sure your dentist and hygienist know that you have diabetes.
• Make sure your health care provider inspects your feet at each visit.

Stay up-to-date with all of your vaccinations and get a flu shot every year in the fall.

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What is Attention Deficit Hyperactivity Disorder (ADHD) ?

ADHD is a problem with inattentiveness, over-activity, impulsivity, or a combination. For these problems to be diagnosed as ADHD, they must be out of the normal range for the child's age and development.

Symptoms  

The Diagnostic and Statistical Manual (DSM-IV) divides the symptoms of ADHD into those of inattentiveness and those of hyperactivity and impulsivity.  To be diagnosed with ADHD, children should have at least 6 attention symptoms or 6 activity and impulsivity symptoms -- to a degree beyond what would be expected for children their age.  The symptoms must be present for at least 6 months, observable in 2 or more settings, and not caused by another problem. The symptoms must be severe enough to cause significant difficulties. Some symptoms must be present before age 7.  Older children have ADHD in partial remission when they still have symptoms but no longer meet the full definition of the disorder.  Some children with ADHD primarily have the Inattentive Type, some the Hyperactive-Impulsive Type, and some the Combined Type. Those with the Inattentive type are less disruptive and are easier to miss being diagnosed with ADHD.

Inattention symptoms:

1. Fails to give close attention to details or makes careless mistakes in schoolwork
2. Difficulty sustaining attention in tasks or play
3. Does not seem to listen when spoken to directly
4. Does not follow through on instructions and fails to finish schoolwork, chores, or duties in the workplace
5. Difficulty organizing tasks and activities
6. Avoids or dislikes tasks that require sustained mental effort (such as schoolwork)
7. Often loses toys, assignments, pencils, books, or tools needed for tasks or activities
8. Easily distracted
9. Often forgetful in daily activities

Hyperactivity symptoms:

1. Fidgets with hands or feet or squirms in seat
2. Leaves seat when remaining seated is expected
3. Runs about or climbs in inappropriate situations
4. Difficulty playing quietly
5. Often "on the go," acts as if "driven by a motor," talks excessively

Impulsivity symptoms:

1. Blurts out answers before questions have been completed
2. Difficulty awaiting turn
3. Interrupts or intrudes on others (butts into conversations or games)

Causes & Risk Factors

ADHD affects school performance and interpersonal relationships. Parents of children with ADHD are often exhausted and frustrated.

Neuroimaging studies suggest that the brains of children with ADHD are different from those of other children. These children handle neurotransmitters (including dopamine, serotonin, and adrenalin) differently from their peers.

ADHD is often genetic. Whatever the specific cause may be, it seems to be set in motion early in life as the brain is developing.

Depression, sleep deprivation, learning disabilities, tic disorders, and behavior problems may be confused with, or appear along with, ADHD. Every child suspected of having ADHD deserves a careful evaluation to sort out exactly what is contributing to the behaviors causing concern.

Attention Deficit Disorder (ADD) is the most commonly diagnosed behavioral disorder of childhood, affecting an estimated 3 - 5% of school aged children. It is diagnosed much more often in boys than in girls.

Most children with ADHD also have at least one other developmental or behavioral problem.

Tests & Diagnostics

Too often, difficult children are incorrectly labeled with ADHD. On the other hand, many children who do have ADHD remain undiagnosed. In either case, related learning disabilities or mood problems are often missed. The American Academy of Pediatrics (AAP) has issued guidelines to bring more clarity to this issue.
The diagnosis is based on very specific symptoms, which must be present in more than one setting. The child should have a clinical evaluation if ADHD is suspected.
Evaluation may include:

• Parent and teacher questionnaires (Connors, Burks)
• Psychological evaluation of the child AND family including IQ testing and psychological testing
• Complete developmental, mental, nutritional, physical, and psychosocial examination

Treatments

The American Academy of Pediatrics has guidelines for treating ADHD:

• Set specific, appropriate target goals to guide therapy.
• Medication and behavior therapy should be started.
• When treatment has not met the target goals, evaluate the original diagnosis, the possible presence of other conditions, and how well the treatment plan has been implemented.
• Systematic follow-up is important to regularly reassess target goals, results, and any side effects of medications. Information should be gathered from parents, teachers, and the child.

ADHD can be a frustrating problem. Alternative remedies have become quite popular, including herbs, supplements, and chiropractic manipulation. However, there is little or no solid evidence for many remedies marketed to parents.

Children who receive both behavioral treatment and medication often do the best. Medications should not be used just to make life easier for the parents or the school. There are now several different classes of ADHD medications that may be used alone or in combination. Psychostimulants are the primary drugs used to treat ADHD. Although these drugs stimulate the central nervous system, they have a calming effect on people with ADHD.
These drugs include:

• Methylphenidate (Ritalin, Concerta, Metadate, Daytrana)
• Dexmethylphenidate (Focalin)
• Amphetamine-dextroamphetamine (Adderall)
• Dextroamphetamine (Dexedrine, Dextrostat)
• Lisdexamfetamine (Vyvanse)

The FDA has approved the nonstimulant drug atomoxetine (Strattera) for use in ADHD. Effectiveness appears to be similar to that of stimulants. Strattera is not addicting.

Some ADHD medicines have been linked to sudden death in children with heart problems. Talk to your doctor about which drug is best for your child.

The following may also help:

• Limit distractions in the child's environment.
• Provide one-on-one instruction with the teacher.
• Make sure the child gets enough sleep.
• Make sure the child gets a healthy, varied diet, with plenty of fiber and basic nutrients.

Complications

Many adults with ADHD are in successful jobs. Possible complications, if ADHD is not adequately treated, could include failure in school or other similar problems.

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How to Overcoming Depression ?

I’ve got a question for you: Are you in the mood? Your response is probably something along the lines of, “Uh, not really, doc, I’m sitting in front of my computer with my pajamas on.” Despite the fact that my question typically means one very specific thing to most folks, I’m not asking you that. I’m asking if you’re in the mood to work? The mood to play? The mood to walk down the street and introduce yourself to the new neighbors? The mood to play hide-and-seek with your kids? Are you in the mood to live?

While depression can be a complex issue that needs medical attention, there are several things you can do to help elevate your spirits. Here are three of my suggestions:

Get Your Sweat On

If you haven’t exercised in a while, the thought of slipping into a pair of tight pants and a sports bra might seem depressing in itself. Exercise, however, has been shown to be more effective than many antidepressants in reducing major depression. And it has the same kind of effect on less serious mood issues, too. Part of that may be attributed to the endorphin effect of exercise; we may also feel a sense of purpose and accomplishment that comes with completing an exercise program. 

A simple walk will do, but doing something that really elevates your heart rate and gets your sweat flowing will have a major payoff when you’re finished. Sometimes, action has to come before motivation, and depressed folks need to act to prime their motivational engine.

Find a Guide

Guided imagery isn’t the screen of your car’s GPS. It’s actually a way of making you feel better. The technique has been shown to improve the ability to cope with depression, improve mood, and decrease stress. How do you do it? Go to a quiet place (the bathroom often works well, since privacy is usually respected there).

Start by relaxing and breathing deeply, then visualize yourself in different scenarios. Some variations include visualizing yourself in a pleasant place (the beach), fighting disease (seeing your good immune cells fighting off bad germs), or practicing for a big performance (doing well in your job).

Fix Your Diet

It’s one of the most vicious circles there is: You feel sad, you reach for chips. You reach for chips, you feel sad. Food, in many ways, really is medicine. And if you can break that cycle of reaching for sugary carbs, mashed carbs, fried carbs, and all-adjective junk foods, then you’ve got a fighting chance to improve your mood in natural ways. Lots of fruits, vegetables, lean proteins and healthy fats can help. Top it off with a small piece of dark chocolate.

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How to Keep Your Brain Young ?

One of the greatest longevity secrets you’ll ever learn is how to take care of your brain throughout your entire lifetime. What better time to learn how to prevent degeneration and support a sharp, well-balanced mind than Brain Awareness Week! Here are 4 leading-edge tips to power up your brain.

1. Omega-3’s for a Brain Boost

You may have heard that it’s great for your health to take fish oil every day, but did you ever wonder why? Fish oil, along with flax seeds and many nuts and seeds, contains high levels of omega-3 fatty acids. We’ve known for some time that omega-3’s support cardiovascular health, but the link between cardiovascular health and cognitive health is relatively recent. New scientific research indicates that people with higher omega-3 levels are more likely to perform well on cognitive tests of visual memory, attention, and abstract thinking, and to experience less age-related brain shrinking. Omega-3’s are also very helpful for reducing blood pressure, which can worsen your memory by inhibiting brain cell nourishment. Don’t know your omegas from your elbow? Find out more about omega-3 fatty acids in the Natural Health Dictionary! 

Get omegas on the go! Try this simple anti-aging trail mix to bring the power of omega-3’s with you wherever you go. Combine walnuts, pine nuts, sesame seeds, pumpkin seeds, dried goji berries, dried apricots, and dried blueberries together and keep in a small sealed container. Eat a handful of trailmix by itself or add to plain, unsweetened yogurt with some ground flaxseed. Snack on this delicious treat between meals and give your brain a healthy boost!

2. Supplement Your Brain Health

Omega-3’s are just the tip of the brain-boosting iceberg! Here are a few other supplements that will enhance your brain’s longevity and mental prowess: 

• Ginkgo Biloba Chinese doctors once likened the gingko leaf shape to the shape of the brain, and conjectured that this meant the herb would benefit brain health. As it turns out, this traditional supplement can strengthen learning, thinking, retention, and recall. It gets its reputation by virtue of its ability to increase blood circulation, in addition to nutrient and oxygen flow, to the brain and other organs.  You can brew ginkgo in a tea or take it in supplement form. Find out more about gingko biloba in The Natural Health Dictionary.

• Microalgae like blue green algae, chlorella, and spirulina are high-energy, high-protein supplements that support healthy brain function. They are easy to digest and contain an added health boost with over one hundred trace minerals. 

• L-glutamine is a helpful amino acid that is especially popular among athletes. Not only does it help minimize the breakdown of muscle tissue, it converts to glutamic acid, a potent brain fuel. You may take L-glutamine as supplement, or find it naturally by consuming beef, poultry, yogurt, cabbage, or raw spinach. Want to know more about this amino acid? Look up L-glutamine in The Natural Health Dictionary. 

3. Fit Body, Fit Brain

More good news about exercise: new studies suggest that exercising can help fuel your brain! When we’re working out our bodies, it’s easy to forget that our brain is even involved in the motion, but physical movements demand a lot from the brain. During exercise, we’re rapidly activating and stimulating neurons in our brains, which send and interpret the messages that enable our bodies to move. 

Of course, with this increased brain activity during exercise comes an increased need to refuel with nutrients. Until recently, researchers didn’t understand how neurons fueled themselves during exercise, but new studies with animals from Japan have revealed that when starved of blood sugar, neurons are actually able to maintain their energy levels by absorbing glycogen, a stored carbohydrate, from helpful neighbor cells. In these studies, after rats worked out on treadmills, they immediately ate, and the food seemed to go right to their brains—sometimes increasing brain glycogen levels by 60% in the areas of the brain associated with learning and memory. After 24 hours, the glycogen levels had returned to normal—unless exercise was repeated every day. In the rats that ran for four weeks, these special stores of glycogen built up in the parts of the brain that support memory and learning, effectively becoming the brain’s new baseline. 

What does this mean? These early studies suggest that you may be able to develop a better, sharper brain by storing and utilizing brain glycogen—which appears to happen through regular exercise that is immediately followed by consumption of carbohydrates. What this looks like: exercise regularly, and after your workout, feed your brain with a healthy carb, like a banana. Then reap the brain benefits!

4. Use It or Lose It

Exercise isn’t just for you body—you have to exercise your brain, too, if you want to keep it in tip-top shape! Set aside a time every day to challenge your brain with new memory and problem-solving tasks, including chess or crossword puzzles, learning the words to a new song, or writing with your non-dominant hand. When you do these activities every day, you are developing and engaging new neural pathways to keep your brain on the cutting edge.

I hope that these tips will help keep your brain young!

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Fight Sickness With Food

Nobody plans to get sick. On the contrary, your efforts to avoid it sometimes seem borderline OCD: Don't sneeze into your hands, always cook your chicken to exactly 170 degrees, and hose down every germ-carrying preschooler in sight with soap and water. And yet, no matter how many times you gargle with salt before bedtime or coat yourself in antibacterial hand cleanser, now and again the inevitable rumble in your tummy or tickle in your throat hits. Hard. Suddenly, you're down for the count and up to date on the daytime soaps. 

What are you doing wrong? Probably nothing. But you can do a few more things right. Certain foods and drinks have a natural immunity boost; to tap their benefits, just open up and say, "Ahh." 

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.) 

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.  

Dressing for Success
Eating a salad for lunch is smart. Drowning it in fat-free dressing isn't. A recent study from Iowa State University found that without dietary fat, your body doesn't absorb some of the disease-fighting nutrients in vegetables. Researchers fed seven people salad for 12 weeks and tested their blood after each meal. Those who topped their salads with fat-free dressing consistently failed to absorb carotenoids, antioxidants that have been linked to improved immunity. Fat is necessary for the carotenoids to reach the absorptive intestinal cells, says lead researcher Wendy White, Ph.D. Choose dressings with healthy fats from olive or nut oils, such as Many Seeds of Change (available at Whole Foods or in the crunchy section of your neighborhood market) and many Annie's Naturals dressings. If you're feeling adventuresome, try making your own. For an Italianate, try 2 or 3 parts extra virgin olive oil to 1 part balsamic vinegar; for something with an Asian influence, go 3 parts sesame oil to 1 part rice wine vinegar.

Fight Bugs this Whey

A shot of whiskey might be one way to feel better, but whey protein is a much more effective immune-boosting cocktail. Whey is rich in an amino acid called cysteine, which converts to glutathione in the body. Glutathione is a potent antioxidant that fortifies cells against bacterial or viral infection. For the highest concentration of protein, try something called powdered whey protein isolate, which is more pure—and more expensive—than concentrate. Fortify your morning smoothie with whey protein powder or try another source: yogurt. The clear liquid that forms on top of most cartons of yogurt is pure whey protein—so don't drain it off, just stir it back into the yogurt.

Tomato Trumps Chicken

To beat back a cold, you slurp chicken noodle soup. To avoid getting sick in the first place, ladle out some tomato. In a study published in the American Journal of Clinical Nutrition, 10 subjects ate a tomato-rich diet for 3 weeks, followed by a tomato-free diet for 3 more weeks. While subjects were on the tomato diet, their infection-fighting white blood cells sustained 38 percent less damage from free radicals—atoms in the body that damage and destabilize cells—than when they ate no tomato products. Researchers speculate that the lycopene in tomatoes acts as an antioxidant, helping white blood cells resist the damaging effects of free radicals. 

Give Ma Nature a Taste of Her Own Medicine

Butterbur may sound like something that makes you sneeze. But the herbal supplement actually helps you fight allergies. Scottish researchers found that patients with grass and pollen allergies who popped 50 mg of the plant extract twice daily had 13 percent better nasal airflow than those who took a placebo. Another study published in the British Medical Journal reported that butterbur treated seasonal allergies nearly as well as the prescription medication Zyrtec. It's effective against all symptoms of allergic rhinitis, including sneezing, itching, and conjunctivitis, says Andreas Schapowal, M.D., Ph.D., the author of the study. Butterbur is believed to block leukotriene, a chemical that causes allergic reactions, while at the same time controlling eosinophils, the white blood cells that accumulate when allergic reactions take place, says Dr. Schapowal. What's more, there's no drowsy effect with butterbur. You can buy the supplement ($25 for 60 capsules) at most health food stores or at iherb.com.

Down a Sports Drink

Not only will guzzling Gatorade help your body recover from a tough workout, but it may also protect you from the latest strain of the flu. According to a study published in the International Journal of Sport Nutrition, when 10 triathletes drank more than 1 cup of sports drink every 15 minutes during intense exercise, they had significantly better immune response than they did when they drank a placebo. 

Wine, then Dine

Drinking wine with your meal, in addition to being good for your heart, may help ward off food poisoning before it happens. Scientists at Oregon State University recently found that wine can put the kibosh on three common food pathogens: E. coli, listeria, and salmonella. In lab studies, the wine's combination of ethanol, organic acids, and low pH appeared to scramble the bugs' genetic material. All wines have some effect, say researchers, but reds are the most potent.

Feel the Burn

Several animal and laboratory studies have shown that capsaicin—the compound that gives chili peppers their fire—can help stop sickness before it starts. Mice in one study were given a daily dose of capsaicin and had nearly three times more antibody-producing cells after 3 weeks than those given no capsaicin. More antibodies mean fewer colds and infections. Results of other studies suggest that eating food containing hot components such as capsaicin may improve immune status, says Rina Yu, Ph.D., of the University of Ulsan in South Korea, the lead researcher. The point is, it can't hurt. At the very least, a dash or two of hot sauce might help flush out some toxins.

Change Your Numbers Game

Losing a little extra baggage will not only reduce your risk of cardiovascular disease and diabetes, but also will help shape up your immune system. Researchers at Tufts University asked a group of slightly overweight people to cut 100 to 200 calories from their daily food intake. The result, in addition to weight loss and a drop in cholesterol counts? Participants boosted their immune system response to disease-causing microorganisms. Researchers aren't exactly sure why, but speculate that the benefit comes from a combination of effects. One thing is certain: Cutting 200 calories out of your daily diet is easy. At your next restaurant meal, ditch the baked potato with sour cream and order steamed vegetables instead.

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Avoid Spring Sneezing and Stuffiness

Letting pollen drift in through open windows and using the wrong air filter can contribute to allergy flare-ups in spring, experts say.

Some 35 million Americans suffer from sneezing, sniffling, stuffiness and itchy eyes due to spring allergies, according to experts from the American College of Allergy, Asthma and Immunology (ACAAI).

"People with spring allergies often don't realize how many things can aggravate their allergy symptoms, so they just muddle along and hope for an early end to the season," said Dr. Myron Zitt, former ACAAI president, in a college news release. "But there's no reason to suffer. A few simple adjustments in habits and treatment can make springtime much more enjoyable."

Allergists recommend allergy-sufferers keep their house and car windows closed so pollen can't drift in from outdoors. They also recommend making sure to use the right air filter. Inexpensive central-furnace or air-conditioning filters and ionic electrostatic room cleaners aren't helpful, the allergists said. Ionic electrostatic air filters release ions that can irritate allergies. And whole-house filtration systems can only be effective if the filters are changed regularly.

The experts also note that some people with seasonal allergies, particularly to grass or birch trees, may also suffer from allergies to closely related fruits, vegetables and nuts. About one in five people with grass allergies and as many as 70 percent of people with birch allergies have these cross-reactions, known as pollen food allergy syndrome.

People with allergies to birch or alder trees may experience tingling, itching and swelling around the mouth when they eat celery, cherries or apples. People with grass allergies sometimes find tomatoes, potatoes or peaches problematic.

Although often not serious, reactions to these foods can be life- threatening in a small percentage of people. A life-threatening allergic reaction is called anaphylactic shock, and high-risk people should carry a portable epinephrine pen.

Allergists also encourage people to take their medicine even before their symptoms flare, and to see an allergist who can suggest the best course of treatment.

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Cut Back on Visits to Doctor

Insured Americans are using fewer medical services, raising questions about whether patients are consuming less health care as they pick up a greater share of the costs.

The drop in usage is showing up as health-care companies report financial results. Insurers, lab-testing companies, hospitals, and doctor-billing concerns say that patient visits, drug prescriptions, and procedures were down in the second quarter from year-ago levels.

"People just aren't using health care like they have," said Wayne DeVeydt, WellPoint Inc.'s chief financial officer, in an interview Wednesday. "Utilization is lower than we expected, and it's unusual."

Others say that consumers are beginning to forgo elective procedures like knee replacements. "We have a very weak economy and it's just a different environment for the elective parts of health care," said Paul Ginsburg, a health economist who runs the Center for Studying Health System Change and has been analyzing health-company earnings. But "this could go beyond the recession. Being a less aggressive consumer of health care is here to stay."

Continued weak demand could eventually put downward pressure on spiralling health-care costs, a long-sought goal of policy makers. It could also force insurers to lower premiums.

The new trend comes amid a broader drop in health-care use as more Americans lose their jobs and their health insurance. Such cutbacks have happened before in recessions, but the drop seems to be more pronounced this time, industry analysts say.

More Americans also are buying high-deductible health plans that force them to bear more of the upfront costs for health services. Some 18 million Americans bought high-deductible plans this year, compared with 13 million last year, according to Paul Mango, a director at consulting firm McKinsey & Co.

At the beginning of the year, Dan and Natalie Johnson, of Gig Harbor, Wash., used the website eHealthInsurance.com to buy a new plan with a high deductible, now set at $5,500 for their family. Their previous coverage had no deductible.

Now, the couple says they are thinking twice before scheduling doctor visits. Recently, when their 16-year-old daughter's allergy prescription ran out, Ms. Johnson called the allergist's office to ask for a renewal, without coming in for an appointment, as she would have done under their previous insurance.

And this spring, their son, 14, got his athletic physical at a local urgent-care clinic that charged just $40, instead of a doctor's office, which would have cost about $90. "We don't want to go through our savings going to the doctor," says Ms. Johnson, a photographer.

All this raises the question of whether, after a year of national attention on out-of-control health costs before the federal health overhaul passed in March, the trend portends a lasting change in the way Americans use the medical system.

Just a year ago, insurers reported surging health-care usage. Back then, more consumers were signing up for Cobra, the federal program that allows people who have lost their jobs to keep their insurance. The government had extended a subsidy to cover 65% of the cost of the coverage, which can be prohibitively expensive.

However, the Cobra subsidies only covered the unemployed for 15 months, and many people have hit the limit and dropped coverage. What's more, people who have lost their jobs since the end of May don't qualify for the Cobra subsidies.

To be sure, the change in behavior could be short-lived. On an earnings call last week in which it reported a decline in hospital usage, UnitedHealth Group Inc. (NYSE: UNH - News) said it thought utilization would rise again in the second part of the year, as Americans exhaust their deductibles and insurers start paying for services. Both Aetna Inc. (NYSE: AET - News) and WellPoint (NYSE: WLP - News) said the utilization fall-off was new as of this year, and they had not seen the trend previously even as the economy has deteriorated. Some insurers also cited an unusually mild flu season this year as a temporary factor.

What's more, the federal health overhaul could cause usage to surge again. The new law will hand insurance cards to many Americans in 2014, which could unleash pent-up demand.

Utilization has ticked down in previous recessions, and tends to take a year or two to change because of how far in advance employers and insurers design their health plans, said Carl McDonald, an analyst at Citigroup Investment Research. He said the last time he saw utilization fall off was in 2003, adding that usage also dipped in the early 1990s. But he added the drop is bigger this time than in previous recessions.

The declines in utilization has boosted profits for insurers, who set their prices to cover anticipated medical costs. Insurance industry prices and profits have been under fire by Democrats and regulators this year. Insurers have justified high premiums by pointing to out-of-control medical costs. But the recent drop in usage could make it difficult for insurers to argue that continued price increases are necessary.

On Wednesday, Aetna said usage of health-care fell in the second quarter, feeding a 42% increase in profits. WellPoint reported a 4% earnings bump, saying that hospital admissions and usage of prescription drugs had dropped compared with a year earlier.

After the earnings releases, Rep. Pete Stark (D., Calif.) called on the companies to reduce their premiums since they are paying out less in medical care. In an interview, Aetna's chief financial officer Joseph Zubretsky said companies might eventually have to do just that. "If utilization stays down, it will have a favorable impact on rates," he said.

One company reporting evidence of lower utilization is CVS Caremark Corp. (NYSE: CVS - News), the drugstore giant. In its earnings announcement Wednesday, it said it is seeing a drop-off in new prescriptions for maintenance drugs tied to a decline in physician visits.

People are "visiting fewer primary care doctors and specialists," said Chief Executive Tom Ryan, in a conference call with analysts.

Last week, Quest Diagnostics Inc. (NYSE: DGX - News), a laboratory-testing company, told investors that its volume fell 2.6% in the first quarter and 1.3% in the second partly because of decreasing physician visits. In addition, AmSurg Corp. (NASDAQ: AMSG - News), an outpatient-surgery company, reported that same-store procedures declined by 2.6% compared to a year earlier.

Another sign that people are forgoing doctor visits or getting less care came from athenahealth Inc. (NASDAQ: ATHN - News), which provides billing services and electronic health records for more than 1,700 medical groups. It said last week that the number of claims filed per physician, as well as the average value of the billing for each visit, had dropped from a year earlier.

Physician visits and hospital admissions are dropping this year, according to Thomson Reuters' healthcare business, which surveys doctors and hospitals. Doctor visits have declined each month this year, including a 7.6% drop in May 2010 from May 2009. Likewise, hospital admissions dropped in three of the first four months of this year compared to those months last year, including being down 2.3% in April 2010 from April 2009.

10:29 AM | 0 comments | Read More