Health bytes

Digestible tidbits about health trends

1. When hot is good
Jalapenos, probably the most familiar of hot peppers, not only spice up many recipes, but they add beneficial qualities, too. Hot peppers contain more vitamin C — 357 percent more — than an orange.

2. New Year and a new you
Looking to jumpstart your diet and exercise plan in the New Year? The top online diet sites are reviewed by Forbes magazine at www.forbes.com.

Information is available on all the most popular diet plans ranging from Weight Watchers and Atkins to South Beach.

The online diet sites offer a mixed bag of diet and exercise information, blogs, forums, postcards and shopping.

Next time you’re reaching for a chocolate chip cookie, reach for a mouse instead — a computer mouse to search the Web for help and support.

3. Clicking for health
When it comes to medical information, where do you turn for help? With the high cost of medical care, the Internet is the logical “first glance” choice.

How can you tell if the site is trustworthy? Think well-known brand names such as Mayo and the United States federal government.

At www.mayoclinic.com, the world- famous medical institution allows you to research topics ranging from diseases and conditions to drugs and supplements.

The federal government maintains the Web site www.health.gov. It’s the portal to multi-agency health initiatives and activities of the U.S. Department of Health and Human Services and other federal departments and agencies.

4. 20 minutes after quitting ...
There are many health benefits to be gained when you quit smoking, but did you know ... your health begins improving as soon as 20 minutes after your last puff when your pulse and blood pressure drops?

<< 12 hours after quitting: The carbon monoxide level in your blood drops to normal.

<< two weeks to three months after quitting: Your circulation improves and your lung function increases.

<< one to nine months after quitting: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.

<< one year after quitting: The excess risk of coronary heart disease is half that of a smoker’s.

<< five to 15 years after quitting: Your stroke risk is reduced to that of a nonsmoker.

<< 10 years after quitting: The lung cancer death rate is about half that of a continuing smoker’s. The risk of cancer of the mouth, throat, esophagus, bladder, cervix and pancreas decrease, too.

<< 15 years after quitting: The risk of coronary heart disease is the same as a nonsmoker’s.

Source: American Cancer Society online at www.cancer.org.

5. LOL laugh out loud
Build your immune system through laughter. Health-increasing hormones, such as endorphins, are released through your body when you laugh. Additionally, laughter works your abdominal muscles and boosts your state of mind. Web sites such as www.FunLOL.com can be a quick fix for a downer day.

Source: Article Resource Association

6. Get plenty of zzzzzzs
Between work, family and extra activities, it’s sometimes difficult to get the necessary six to eight hours of sleep per night. Be sure to avoid caffeine or exercise right before bed. Instead try reading a book or meditating. And, if you still need extra help to unwind, try hot milk with vanilla and cinnamon.

7. Break for mocktails
If you’re trying to lose the holiday weight gain, entertain friends with a mocktail. At 100 calories for a one-cup serving, you wouldn’t want to guzzle these all night, but it’s fun change from water, diet pop or club soda.

Appletini
3 cups Fresca or Sprite Zero
1/2 cup sour apple ******tail mixer
Granny Smith apple slices, fresh raspberries for garnish

Combine soda and sour apple mix. Serve in a martini glass with a floating raspberry and a green apple slice.

8. Bend and stretch...
Yoga, an ancient practice of stretching and breathing techniques, has become a popular exercise for both men and women. In addition to releasing positive energy, yoga prevents injuries, promotes flexibility and can add relief to a stressful day. In fact, according to the book, “Real Men Do Yoga,” PGA golfer David Duval practices yoga every day. So, if it’s good enough for professionals, it just may be the antidote you’ve been looking for.

Source: Article Resource Association

9. Are you nuts for nuts?
Researchers from Harvard Medical School and the Harvard School of Public Health have examined the effect of eating nuts on cardiovascular health, reports the Harvard Men’s Health Watch.

“Their work shows that nuts really are healthy, especially for men at risk for heart disease,” said Dr. Harvey B. Simon, editor.

Studies show that healthy men, and those who have already suffered a heart attack, can reduce cardiovascular risk by eating nuts regularly.

10. What’s up, doc?
Going to the doctor only when you’re sick isn’t going to cut it. For both your physical and mental well-being, it’s wise to have a routine annual physical examination. Especially if your family has a history of health problems, such as heart disease, diabetes or high blood pressure, getting regular check-ups can help prevent or detect serious health issues.

Source: Article Resource Association

11. Free diabetes info for men
The American Diabetes Association men’s health Web site at www.diabetes.org/menshealth offers diet and exercise tips, information about sleep apnea and other conditions such as depression and low testosterone.

For a free copy of the Modern Man’s Guide to Living Well with Diabetes, call toll-free at (800) DIA-BETES.

12. Keeping well at work
Stay healthy at work by washing your hands. It’s the No. 1 defense for stopping the spread of cold and flu germs.

The U.S. Center for Disease Controls, recommends using these guidelines for proper handwashing:

<< Use soap and warm running water.

<< Rub hands together vigorously.

<< Wash all surfaces for 20 seconds including the backs of hands, wrists, between fingers and underneath fingernails.

<< Rinse soap off hands in warm running water.

<< Dry hands on a paper towel.

<< Turn off the faucet with the used paper towel.

Don’t forget to use disinfectant to wipe down your keyboard and phone receiver, too.

13. S.O.S. ... Save Our Skin
As the largest organ of the human body, your skin’s health is vital. Luckily, caring for your protective layer can be easy and enjoyable. Try a trip to the spa, or even create a spa at home. There’s no better way to start your day than with an invigorating, spa-like shower. Finish off your pampering shower with your favorite body cream to lock moisture in your skin.

Source: Article Resource Association

14. Just schedule it
You schedule meetings and appointments each week, so why not schedule time for recreation? Be sure to set aside time each week for activities you enjoy. Whether it’s dinner with family and friends, or taking the phone off the hook and curling up with a good book, be sure to block out time on your calendar for activities that you enjoy and will rejuvenate you.

15. Does the bad economy have you stressed out?
A recent survey conducted by the American Psychological Association found that as many as 80 percent of Americans are stressed about their personal finances and the economy.

Managing your day-to-day stress may make an improvement in your health. To help, here are some actions you can take.

1. Take a deep breath. Breathe in through your nose for the count of four. Hold your breath for a count of seven. Slowly exhale through your mouth for a count of eight. Repeat four times to lower your stress level.

2. Find calming activities such as listening to your happy playlist on your MP3 player.

3. Have a lifeline. Find a friend or family member who can lift your mood and ease your anxiety — put that person on speed dial.

4. Carry instant natural stress relievers such as dabbing scented oils, cologne or perfume on your wrist to sniff as an aromatherapy reminder to relax. Tea can also be beneficial. The ritual process of making a cup of tea and drinking it, can help relieve stress, too.

16. Workout tools that help
If you’re bored with your workout:

<< Add a health-rate monitor to check your exercise intensity.

<< Record your exercise sessions in a workout journal. It can act as a motivational tool when you look back and see what you have already accomplished.

<< If you’re a walker, clip on a pedometer and track your steps. Record each day in your workout journal and track your progress. Walking guidelines suggest 10,000 steps per day. This works out to be about five miles.