Wednesday 19 February 2014

7 Heart-Healthy Habits to Try Right Now

Cutting your risk for cardiovascular disease doesn't necessarily require a total lifestyle overhaul. Simple steps like heading to bed early and waking up to a healthy breakfast can help keep your heart healthy.
"There are plenty of small changes you can make in your day that can have a big impact on your heart health," said Dr. Richard Becker, director of the University of Cincinnati Cardiovascular Institute.
Here are seven quick fixes that can help your heart:
Eat Breakfast
You wouldn't expect your car to run on empty, so why ask your body to do it?
Starting the day off with a healthy meal not only gives you the energy you need to work or play – it's also linked to a lower risk of heart disease, a new study found.
The 16-year study of 26,000 American men found those who skipped breakfast had a 27 percent higher risk of coronary heart disease. The association held up even after the researchers controlled for other risk factors like body mass index, blood pressure and cholesterol, according to the study published Monday in the journal Circulation.
Do Your Ohm Work
Research supports the idea that yoga can help reduce such cardiovascular risks as insulin resistance, high blood pressure and blood vessel inflammation. For the 2.7 million Americans diagnosed with atrial fibrillation in which the heart's upper chambers flutter randomly instead of contracting normally, yoga may be especially helpful.
A new Washington University School of Medicine study found that AF patients who did yoga in addition to taking medication reported half the number of heart quivers compared with patients who only took meds. While not a cure for AF, regular yoga practice -- at least twice a week for three months -- also improved the subjects' heart health by easing anxiety levels and significantly lowering resting heart rates.
"It doesn't necessarily have to be yoga. Any way you reduce stress is good for the heart," Becker said.
Be a Friend
Absence makes the heart grow fonder, but togetherness strengthens heart health.
Having a close relationship with another person, be it a friend, lover or relative is so heartwarming it can halve the risk of a heart attack in someone who has already had a heart attack, a 2004 heart study suggests. And one State University of New York at Oswego investigation found that blood pressure dropped when one spent time with a spouse or partner.
Becker pointed out that whether in pairs or in groups, engaging with other people does seem to help the heart, though it's not exactly known why.
"It could be that secure social ties lead to better health habits and less depression," he said. "It could also be due to neurological and hormonal changes that lessen stress and anxiety."
Toxic associations do the heart no favors, though. In one 12-year study, British civil servants in bad relationships were 34 percent more likely to have heart attacks or heart trouble than those in happier relationships.
Indulge in the Dark
It's no accident that chocolate hearts are associated with Valentine's Day.
Dark chocolate contains high concentrations of cocoa. Intake of this anti-oxidant rich substance appears to relax blood vessels, lower blood pressure and control blood sugar.
Just don't get carried away. Becker said that a single 1.5 ounce serving of the sweet stuff will bestow all its heart-healthy benefits without adding an overabundance of fat, sugar or calories to your diet.
Take a Break
When researchers from the University of South Carolina analyzed the daily movement patterns of adult men, they found that those who were the least active throughout the day had a 64 percent greater risk of dying from heart disease compared with men who reported living a less sedentary lifestyle.
Spending too much time rooted to the couch or chair may pack on unhealthy fat around the heart and lead to less desirable levels of cholesterol, blood sugar, triglycerides and waist size, research suggests. This appears to be true even for people who maintain a regular exercise routine.
However, taking even short breaks can counteract some of sitting's negative impact on heart health, one European Heart Journal report found. Becker agreed.
"Taking advantage of opportunities to move has benefits that are well documented," he said. "Any effort is good, and all efforts count."
Have a Hearty Salad
Amp up salads with good-for-the-heart ingredients. Start with a base of leafy greens, an excellent source of vitamins and phytochemicals associated with a lower risk of heart disease and depression. Toss in a half cup of steamed asparagus or a couple of slices of avocado. These are two veggies packed with folate, a vitamin that helps head off blood-vessel inflammation. To lower LDL, or "bad cholesterol," swap out the croutons for a handful of almonds or cranberries. Finally, top it all off with a vinaigrette dressing. Harvard research suggests two tablespoons daily can cut the risk of heart disease in women.
Dream On
Too much or too little sleep can hurt your heart.
Findings released last year by Chicago Medical School suggest that people who catch fewer than six hours of Zs a night are twice as likely to have a stroke or heart attack, and one-and-a-half times more likely to have congestive heart failure, whereas people who slumber more than eight hours a night are more likely to experience chest pain and coronary artery disease.
Not enough shut-eye seems to trigger the nervous system to release high levels of "fight-or-flight" stress hormones that raise blood pressure, heart rate and blood sugar. Short sleepers also tend to be heavier, which can take a toll on the heart.
While it's not clear why hitting the snooze button once too often affects the heart, some studies indicate oversleepers may be susceptible to depression and unmotivated to exercise. Or they may run out of time and energy to keep up with heart-friendly habits.
"Somewhere around eight hours seems optimal," Becker acknowledged. "But sleep alone won't necessarily impact heart health unless it's put in context with nutrition, activity, stress management and all of your other health habits."

Tuesday 4 February 2014

28 Ways to Boost Energy Instantly

Can't keep your eyes open at the 3 p.m. meeting? Having trouble waking up for an early morning run? Here are 28 tips to keep your energy up — no matter the time of day.

Put down that energy shot! There’s no need to chug crazy canned concoctions or buckets of coffee to get through the day. And better still, that doesn’t mean accepting 3 p.m. drowsiness as unavoidable. We found 28 quick and easy tips to up energy levels — no unpronounceable chemicals required.
1. Work out midday. When that mid-afternoon energy slump rolls around, hit the gym instead of the sack. Studies suggest working out can actually increase productivity enough to counteract that time away from the office.
2. Eat chocolate. Sure chocolate’s got caffeine, but that’s not the only reason it offers a quick pick-me-up. Flavonoids found in cocoa have been shown to boost cognitive skills and improve mood.
3. Power nap. Avoid the temptation to pull a Rip Van Winkle, and take a quick midday power nap instead. Studies show the optimal amount of sleep is 10 to 20 minutes to get through the day without throwing off the night’s sleep.
4. Drink some coffee. We can say from experience six back-to-back cups of coffee is a recipe for instant crash-mode. But one cup is usually just right. One study found that just a single cup of coffee was enough to keep sleepy drivers on a long haul more alert at the wheel.
5. Go outside. Head into the great outdoors — even if the woods aren’t nearby, a green park will do. Just 20 minutes outdoors is enough to feel more alive. How’s that for an energy boost?
6. Eat regularly. The body needs fuel (aka food) to function, and without it our energy and mood can spiral downward. But regular, healthy meals and snacks can improve cognitive function. But keep in mind not getting enough sleep can also cause us to eat when we’re not actually hungry, so check in with that tummy before munching down.
7. Go for complex carbs. Wondering what to eat to fuel up? Complex carbs (like whole grains) are a good bet. The dose of glucose they provide serves as food for the brain, and one study found a meal of complex carbs made subjects feel more energized. Studies have also found low-carb dieters to be moodier and more forgetful than those who do eat carbs.
8. Opt for sugar-free drinks. Studies suggest sugary energy drinks can leave us crashing as soon as one hour later. The shocker — the effects are the same even without the caffeine! That’s right, caffeine-free sugary beverages can cause a crash, too.
9. Laugh. Laughter’s a proven stress-buster, but studies suggest laughing can boost energy levels, too. (Feel free to use this as permission to go on YouTube for the next 30 minutes.)
10. Stretch it out. Just a few desk stretches could be enough, but studies have suggested a little yoga could fight depression and anxiety or other stress-related disorders.
11. Open your curtains. Environmental cues play a huge role in our body’s energy grooves (aka circadian rhythms), and sunlight can also help alleviate Seasonal Affective Disorder. But there’s no need to invest in a light therapy box if there’s a sunny window available.
12. Suck on something. Instead of nodding off during an endless meeting, eat a small piece of candy or chew on a piece of gum. One study found chewing gum can increase alertness and improve mood.
13. Think fast. It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e. reading at a quicker pace, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized.
14. Take a cold shower. It’s all about the polar bear swim. Researchers have even suggested a 3-minute long cold shower could be enough to counteract some of the effects of chronic fatigue.
15. Take a few deep breaths. Nope, it’s not just the key to resisting the urge to scream at that stupid driver. Deep, yoga breathing from the diaphragm gets blood pumping, which also boosts energy all day long.
16. Add a house plant. In a stuffy office, a houseplant can help filter out pollutants like volatile organic compounds (or VOCs for short) and ozone. And those chemicals can have both long and short-term effects, including energy-draining allergies and headaches. Add a plant, though, and those threats could diminish.
17. Drink water. Whether at the gym or just dealing with the daily grind, it can be hard to remember to drink enough water. But even mild dehydration can cause sleepiness, so try chugging a glass or two when fatigue strikes. Or, better yet, stay hydrated all day long!
18. Sing aloud. Even Dummies know singing requires breath control. Belt it for a full song and there’s plenty of extra oxygen pumping to feel energized, not to mention the adrenaline of taking it to the (karaoke) stage. Plus, one study showed singing significantly increased energy levels among college students (more than just listening quietly).
19. Turn on some lights. Circadian rhythms can have a big impact on how alert we feel, but one study found feeling more awake (at any time of day) can be as easy is flipping on some lights. Sorry, still no recommendations for how to stay awake during that crappy movie someone picked — cough, cough.
20. Get social. Studies have found people who are less social are generally less happy and don’t sleep as well. And compared to sedentary or quiet office work, chatting it up made study subjects feel more awake.
21. Turn up the volume. Don’t just listen to tunes to chill out. Listening to music and tapping those toes significantly increased college kids’ alertness.
22. Change the temperature. Being too cold can cause the body’s temperature to drop, which tells it “time to sleep!”. Throw on a sweater or turn up the heat to fight off that drowsy feeling.
23. Choose the window seat. Consistently dozing off in class or meetings? Move closer to a window. The daylight, fresh air, or even just a natural view can all help boost alertness. On the flipside, a frantic street view may make it harder to focus.
24. Smell a lemon. Sniffing certain scents (aka aromatherapy) is rumored to have all kinds of mood benefits, but lemon oil is one of the only essential oils with proven support. Lemon is considered a stimulating scent, and one study showed it actually improved subjects’ moods.
25. Surround yourself with red. Studies have shown the color red is associated with winning and self-confidence. Try looking at some red or violet hues (or wearing them) to feel more awake.
26. Sit up straight. Slouching over the computer could cause fatigue earlier in the day. Sit up straight, though — that’s shoulders back, eyes dead ahead, and lower back slightly arched — to feel more energized and possibly even get a boost of self-confidence.
27. Do something interesting. Plan to do the most engaging or interesting task of the day during the sleepiest time of day (typically around 3pm). One study found that being interested in a task makes it significantly easier to stay awake (despite an energy lull).
28. Leave the desk. Chowing down in front of the computer makes overeating even more likely. But getting away from the desk at lunchtime could help re-energise and refocus, too. Whether it’s a quick walk or a long lunch, take some time to wake up away from the computer.