|
|
|
|
|
|
|
|
|
 Posted: Sun Jul 03, 2011 9:32 pm
We’ve been told that the only sure things in life are death and taxes. But just as creative accountants assist with the taxman, we can help you outrun the reaper. Okay, it’s a game you can’t ultimately win, but by following these 50 tips, you sure as hell can send it into extra time.
1. Drink at least five 250-millilitre glasses of water a day: US scientists at Loma Linda University found that men who drank this amount of H2O were 54 per cent less likely to suffer a fatal heart attack than those who drank two glasses or less every day.
2. Take a laugh break: Watching 15 minutes of funny video can improve blood flow to your heart by 50 per cent, report researchers at the University of Maryland in the US. “This may reduce blood-clot formation, cholesterol deposition and inflammation,” says study author Dr Michael Miller.
3. Don’t go to work sick: Over a three-year period, men who clocked in despite feeling ill had double the heart-attack risk of guys who stayed in bed, according to a study in the British Medical Journal.
4. Put out the fire in your chest: Untreated heartburn can lead to a heart attack, according to a study in the International Journal of Cardiology. Scientists discovered that as acid levels in the oesophagus rise, the incidence of blocked blood flow to the heart also rises by 20 per cent. A natural remedy: analyse your diet. Don’t make a habit of drinking too much wine, fruit juice or carbonated beverages, all of which are highly acidic and may trigger heartburn.
5. Say no to Fruit Loops: In a review of 53 studies, University of Sydney researchers found that regularly eating cereal made from refined grains raises insulin and C-reactive protein levels, and lowers good cholesterol – all factors that boost your odds of developing heart disease. A better choice for your morning bowl: Weetbix, which is made from 97 per cent organic wholegrain wheat and contains little sugar.
6. Plop an Alka Seltzer: These soluble tablets contain 325 milligrams of aspirin, the same as a regular aspirin, and begin fighting blood clots almost three minutes faster than a pill, according to a study in the journal Thrombosis Research.
7. Call a ride: Without delay. It’s a no-brainer. The sooner you can get to hospital, the better your chances of survival and recovery.
8. Indulge your chocolate craving: In a 15-year study, Dutch scientists from Wageningen University determined that men who ate just four grams of cocoa a day had half the risk of dying from heart disease than those who ate less. You’d need to eat just 6g of Lindt Excellence 85% Cocoa Extra Dark chocoolate to get that amount.
9. Take magnesium: Over an 18-year period, researchers at the Laboratoire de Biochimie in France determined that men with the highest blood levels of magnesium had a 40 per cent lower risk of all-cause mortality than those with the lowest levels. Magnesium can make multivitamins too bulky, so add a 250mg pill (available from GNC) to your daily regimen.
10. Take a daily multivitamin: Researchers at the University of California at Berkeley discovered that this helps prevent the DNA damage that causes cancer. We like Centrum.
11. Burn 4600 kilojoules a week: A study by scientists at Duke University in the US discovered that this amount of exercise prevents the accumulation of visceral adipose tissue – the dangerous belly fat that causes arterial inflammation and hypertension. Falling short? Join a team: a recent British Medical Journal study reported that people who exercised in groups boosted their average kilojoule burn by 2000kJ a week.
12. Hit the weights: University of Michigan scientists found that men who completed three total-body weight workouts a week for two months lowered their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of stroke by 40 per cent and heart attack by 15 per cent.
13. Set yourself a three-drink limit: Harvard researchers determined that downing more than three drinks in a 24-hour period increases your risk of atrial fibrillation, a condition that may boost your odds of a stroke fivefold during that time. An important note: when the average man pours himself a glass of wine, it’s typically twice the size of a standard drink (100ml), report researchers at Duke University in the US.
14. Treat a killer bee sting: You may not know if you’re allergic to the venom of a bee, wasp or hornet until you’ve already been stung. But if you start to experience the symptoms of a life-threatening reaction – hives, wheezing, abdominal cramping – you can save yourself in three steps: STEP 1- Call 000. STEP 2- Take an antihistamine. STEP 3- Lie on your back and elevate your legs while you wait for help, says Steven Kernerman, an allergist at the Spokane Allergy and Asthma Clinic in the US. An allergic reaction can constrict your blood vessels; our three-step strategy counteracts that by improving blood flow to your heart.
15. Think positive: US scientists from Purdue University discovered that constant worrying shortens your life span by 16 years.
16. Eat produce at every meal: If you consume more than five servings of fruits and vegetables a day, you have a 26 per cent lower risk of stroke than people who eat fewer than three servings, according to a St George’s University of London study.
17. Monitor your blood sugar: A US study at Johns Hopkins University determined that people with the highest blood-sugar levels have twice the risk of heart disease than those with the lowest. A warning sign: fasting blood sugar that’s greater than seven millimoles per litre.
18. Keep your cool: Men who frequently express anger outwardly are more than twice as likely to have a stroke than, guys who control their tempers, according to the journal Stroke. If you have anger-management issues, try fish oil. A study by scientists at the US National Institutes of Health found that hostile, aggressive men often have low blood levels of DHA – one of the main omega 3 fats found in the oil. Try Nordic Naturals Ultimate Omega ($53.95 for 90 softgels; www.myhealthstore.com.au). Take 1000-2000mg every day.
MAKE SURE YOU DON’T END UP AS FISH FOOD
Most shark attacks occur at dawn and dusk, when sharks feed, says Alan Henningsen, a marine biologist and shark researcher. You can watch the sky for clues to their location: seabirds eat the same fish as sharks. Here are three more ways to avoid a grisly death.
19. Dive with a partner: This cuts the chance of a shark attack by 50 per cent.
20. If you’re attacked, hit the shark in its eyes or gills: These are its most sensitive areas. The snout might work as a target, but this tactic often results in a bitten arm, according to a US study at the University of Maryland.
21. For Goodness sake, don’t pee in the ocean: Bodily fluids attract sharks.
22. Try a natural remedy: Scientists at Israel’s Hebrew University report that eating one red grapefruit a day lowers LDL (bad) cholesterol by 20 per cent, even in people who don’t respond to statins.
23. Have brekky within 90 minutes of waking: A University of Massachusetts study found that men who waited longer than that were 50 per cent more likely to become obese. According to Cancer Research UK, increases in BMI were directly proportionate to the likelihood of dying of gut cancers – specifically rectal, bladder, colon and liver.
24. Vacuum for 30 minutes: Doing 150 kioljoules’ worth of chores a day can lower high blood pressure by 13 points, according to a study published in the journal Medicine & Science in Sports & Exercise. The reduction lasts only eight hours, but make it a daily habit and you can lower your BP in the long term.
25. Eat berries: The antioxidants in cranberries, blueberries, strawberries and raspberries have been shown to offer protection from a stroke, keep you mentally sharp as you age and ward off cancer.
26. Put your iPod in a mount: Reaching for an unsecured object as you drive makes you eight times more likely to swerve into a road barrier, according to a study by scientists at the Mayo Clinic in the US.
27. Drown proof yourself: If you’re dumped in the water without a life-preserver, the key to survival is staying warm and conserving energy. Use the method taught to US Navy pilots: float facedown in the water with your knees tucked against your chest in the fetal position. (This slows the drop in body temperature.) Exhale air slowly, turning your head to one side only to inhale deeply. Repeat until help arrives.
28. Dodge a deadly lightning bolt: Stay off the toilet during severe storms. If lightning hits within even 20 metres of your house, it can not only jump through phone and electrical lines, but also run through plumbing.
29. Sleep on your side to sleep all night: Snoozing on your side can halve the number of sleep-apnoea-related wake-ups you experience during the night. Such interruptions make you up to six times more likely to be involved in a motor vehicle accident, due to residual fatigue, according to a study done by researchers at University Hospital in Bern, Switzerland. To keep from rolling over onto your back as you sleep, stuff a small, firm neck pillow down the back of your T-shirt before dozing off.
30. Live life in a smoke-free zone: Second hand smoke, besides boosting your risk of lung cancer, raises your diabetes risk by 40 per cent – nearly the same as smoking does.
31. Check your smoke alarms: the most likely reason a house fire ends in a fatality: no early warning. While smoke alarms are mandatory in all new homes, and also in all existing homes in NSW, Victoria, Queensland and South Australia, NSW Fire Brigade research indicates that a third to a half of house-fire deaths could be avoided by having a working smoke alarm and a practised escape plan. If you’ve ever let the juice in any of your detectors dwindle – or removed the battery simply to disable the low-power beep – consider installing at least one self-charging smoke alarm in your home.
32. Douse your salad with oil and vinegar: Monell Chemical Senses Centre in the US reports that olive oil reduces cancer risk. As for vinegar, eating it before a high-carb meal (like pasta) slows the absorption of carbs into your bloodstream. This prevents the spikes in blood sugar and insulin that signal your body to store fat.
33. Light a jasmine-scented candle before bedtime: Men who did this for just one minute before hitting the sack fell asleep faster, tossed and turned less, and felt more refreshed in the morning than those who didn’t inhale the aroma, report scientists at Wheeling Jesuit University in the US. Sound shut-eye is important because insufficient sleep boosts your risk of diabetes and restlessness increases your odds of a stroke. Studies also show that jasmine is an aphrodisiac for men and women. Hence, its a favoured scent in the perfume industry.
IMPROVE YOUR OUTLOOK, SAVE YOUR LIFE
Norwegian researchers at the University of Oslo have observed that deep depression (and its spin-off, suicide) is often caused by job stress. Here’s how to lower stress, boost your mood and simultaneously improve your overall health.
34. Find time to exercise: People who exercise on work days are more productive, happier and suffer less stress than on days they don’t work out, according to a study by researchers at the University of Bristol, published in the International Journal of Workplace Health Management.
35. Take it outside: University of Essex researchers found that people who exercised outdoors reduced their depression by 71 per cent, while indoor exercisers’ depression decreased by only 45 per cent after their workouts.
36. Cut out the sweet stuff: Tufts University researchers found that men on low-sugar diets had lower levels of depression and anxiety than those who consumed all types of carbs. The happier people also limited their total carb intake to 40 per cent of total kilojoules.
37. Sip on mint tea: It contains the powerful antioxidant hesperidin, which reduces the inflammation and oxidative stress associated with diabetes by 52 per cent, according to a study at the University of Buffalo. And despite its lack of caffeine, mint tea also increases alertness.
38. Ask for the heel: Bread crust has up to eight times more pronyl-lysine – an antioxidant that fights cancer – than what’s in the centre. Similarly, the skin of fresh produce is loaded with healthy nutrients, too.
39. Cross at the lights: Seventy-seven per cent of pedestrians killed while crossing the road aren’t at intersections, according to a US Federal Highway Administration study. Be extra careful if you’ve been drinking: 53 per cent of those killed at night had blood-alcohol concentrations above .05 per cent.
40. Add curry to vegetables: A US study by Rutgers University scientists discovered that a combination of turmeric (found in curry powder) and phenethyl isothiocyanate (a compound in broccoli, brussels sprouts and cauliflower) helps fight prostate cancer. The researchers believe that dusting your vegetables just once a week will provide protection.
41. Steep your tea for at least three minutes: Any less than that lowers the number of disease-fighting antioxidants.
42. Stash a cinnamon air-freshener in your car: the strong, spicy smell can help you stay alert as you drive. Researchers at Wheeling Jesuit University found that a whiff increases alertness by 25 per cent. Chewing cinnamon gum may work, too.
43. Get tested for HIV: A recent study by the US National Institute on Drug Abuse confirms that early detection of HIV is the key to extending your life. To find your local sexual-health clinic, go to the Australian Government website www.sti.health.gov.au.
44. Take a noontime nap: Having a 30-minute daily siesta can reduce coronary mortality by 37 per cent, reports a study in the Archives of Internal Medicine. It reduces stress that can damage your heart. Even a short nap once or twice a week was found to decrease the risk of early death.
45. Design a colourful menu: Colorado State University scientists discovered that men who eat the widest variety of fruits and vegetables gain greater cancer-fighting benefits than those who eat more total servings but choose from a smaller assortment. That’s because the plant chemicals that protect against disease vary between botanical families. Mix it up by choosing one serving from five different colour groups: blues and purples, yellows and oranges, and greens, whites and reds.
46. Use watercress in your salad: A study from the American Journal of Clinical Nutrition reveals that eating 85g of watercress every day increases levels of the cancer-fighting antioxidants lutein and beta-carotene by 100 and 33 per cent, respectively.
47. Be a career coach: A man married to a woman who is upset by her work is 2.7 times more likely to develop heart disease. If your wife won’t find a new job, help her practise her negotiating skills. A Harvard study found that due to anxiety, women don’t initiate money talks at work as often as men do, especially when the boss is male.
48. Don’t get blown up: Keep bleach, paint stripper, fabric softener and glue away from gas appliances. The chlorine or fluorine in these products breaks down into ionized gas, which can eat holes in the pipes that deliver the fuel for your heater, stove or hot-water system. Think you smell fumes? Don’t call for help from inside your house; using your phone could create an electric spark and set off an explosion.
49. Fall on your bum: If you feel yourself losing balance on the stairs, crouch so that your bum hits first, says Dr Robert Nirschl, a spokesman for the American Academy of Orthopaedic Surgeons. Don’t be afraid to bounce down a few steps – it’ll make a fatal blow less likely.
50. Enjoy several cups of coffee: Brooklyn College researchers recently found that drinking four cups of coffee a day lowers your risk of dying of heart disease by 53 per cent.
|
 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Wed Jul 06, 2011 3:28 pm
Day 1: Change your bread spread
It may be a celebrity-chef staple, but, on average, butter has a whopping 20 times the trans fats of margarine. If you ban the butter and opt instead for a margarine spread, you’ll siphon off almost 3 kg of saturated fat from your diet in a year. Even better, choose margarine with cholesterol-lowering plant sterols. Adding 2 g of these plant compounds to your daily diet could translate to a 20% lower risk of heart disease in just two weeks
Day 2: Go walkabout
It takes just one brisk 30-minute daily walk to lower your blood pressure, cholesterol and heart-attack risk, according to the Heart Foundation of Australia. A fast-paced walk—at a speed at which you can still talk but not sing—is a good rule of thumb. It will also help you feel more energetic.
Day 3: Soak up some rays
Vitamin D boasts a range of health benefits—heart health among them—but your skin needs sun to synthesise it, especially in winter. Recent studies show that low amounts of this vitamin can raise the risk of peripheral arterial disease by 80%. Try to spend 30 minutes in the sunshine every day in the colder months. You need two to three hours a week of sun on your face, arms and hands to get your D requirement.
Day 4: Give a floss!
When you clean your teeth, you’re also cleaning your arteries. Researchers have found that people whose mouths contain a large amount of the bacteria that cause gum disease are more likely to have plaque-clogged arteries. To cut your risk of heart disease, brush twice a day, floss daily, replace your toothbrush every three months and schedule regular dental check-ups.
Day 5: Get in touch
Make a lunch date with a friend you’ve been playing phone tag with, dedicate one night a week to a sit-down family dinner or get involved in a local interest group. Strong ties to family, friends and community reduce anxiety and fight depression—two factors that increase your risk of heart attack. Resolve to make contact with someone every day (yes, pressing send on a quick thinking-of-you email counts).
Day 6: Meditate mindfully
Ride out a stress storm by closing your eyes and quietly focusing on your breathing for five to 10 minutes. New research shows that mindfulness meditation—focusing on the present moment—can bulk up your grey matter in areas involved with managing stress.
Day 7: Unwind with wine
You’ve probably heard that the odd tipple is good for your ticker. According to an analysis of more than 80 studies, one daily alcoholic drink for women and two for men significantly increase your levels of good HDL cholesterol.
Day 8: Hit the sack an hour earlier
Every extra hour of sleep you can add to your nightly average reduces the risk of coronary-artery calcification—a cause of heart disease—by 33%, according to one study. When you short-change yourself on shut-eye, your body also releases stress hormones.
Day 9: Infuse a cup of green tea
This unassuming brew packs a healthy punch, thanks to several powerful antioxidants that can reduce your blood-cholesterol levels. If you’re not a fan of green tea, try it cold. Bring two cups of water to the boil, drop in three green-tea bags, cover and steep for 10 minutes. Remove the bags and let tea cool in the fridge. Sip this refreshing drink to your heart’s content.
Day 10: Seek out your spiritual side
It pays to pray. Studies indicate that people with regular spiritual practices, who meet with a community of faith—attending church or temple, for example—live longer and are far less likely to have a heart attack. So what’s the secret ingredient? Researchers have pinned it down to the social networks established there. Reap similar benefits by getting involved in a community cause, like a school working bee, a bush-regeneration group or a soup kitchen.
Day 11: Get generous with garlic
Borrow a cookbook of Middle Eastern or Greek recipes and go for a delicious garlicky dish. Just one clove of garlic a day—or a 300-mg supplement three times daily—can reduce the risk of heart attack at least three ways: it discourages red blood cells from sticking together and blocking arteries, it inhibits cholesterol from lining those arteries and causing blockages, and it reduces arterial damage.
Day 12: Feast on fish
Meat’s saturated fat clogs your arteries. On the other hand, oily fish, such as salmon and anchovies, are full of omega-3 fatty acids, which are proven to slow arterial-plaque build-up as well as stabilise the heart’s electrical system, lower blood pressure and triglycerides, and ease inflammation. Two weekly serves of oily fish could even halve your risk of death from a heart attack! Not a fish fan? Take a fish-oil supplement to get the same hearty benefits.
Day 13: Cook like an Italian tonight
Whenever possible, use olive oil in your food prep. The heart-healthy monounsaturated fatty acids (MUFAs) in this cooking staple lower damaging LDL cholesterol and raise good HDL cholesterol. Buy cold-pressed extra-virgin olive oil; it retains more of the olive’s heart-friendly antioxidants than other varieties do.
Day 14: Swap in soy
Don’t underestimate plant proteins. They can help lower bad-cholesterol levels, especially when you eat them in place of less healthy foods. (Think tofu stir-fry instead of beef or try tempeh in place of a meat pattie on your burger.) It’s best to limit processed soy products, such as chips, patties and supplements, so you don’t overdo the phytoestrogens (plant chemicals in soy that function similarly to the hormone oestrogen).
Day 15: Stretch!
Flexibility may play more of a role in heart health than we think. In a recent Japanese study, adults over 40 years of age who were the most limber had 30% less arterial stiffness than their less-bendy counterparts did. Stretching for 10 to 15 minutes a day may keep arteries pliable. Try some gentle yoga moves.
Day 16: Add variety to your workout
Today, try three new kinds of exercise just for fun—hit a tennis ball against the house, kick a ball with your kids or dance around your bedroom after work. Research shows that people who are active in little ways all day are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer. If you’re deskbound, aim for a couple of screen-free minutes every half-hour. You could reduce your risk of developing heart disease by up to 50%.
Day 17: Go nuts!
Here’s a satisfying stat: those who eat more than 140 g of nuts a week (about a cup) are one-third less likely to have either heart disease or a heart attack. Walnuts have the most heart-healthy antioxidants and oils. Just don’t overdo it—nuts can pack on the kilos.
Day 18: Scan for fat on food labels
People who scrutinise food labels slash twice as many kilojoules from fat as those who don’t read them, shows one study. Limit your intake of foods with ingredients containing saturated fats from meat, butter or palm oil (aim to eat less than 20 g a day) and steer clear of products containing trans or ‘hydrogenated’ fats—both raise levels of artery-clogging LDL cholesterol. Opt for healthier fats, such as olive oil, canola oil and fish oil.
Day 19: Make room for vegies
If the recommended five serves a day sounds hard to police, just aim to make vegies 50% of every meal or snack. You get extra points for picking cruciferous vegetables, such as kale, brussels sprouts, broccoli and cabbage—these are goldmines of antioxidants and other heart-saving phytochemicals.
Day 20: Laugh at life
When US researchers tested the ‘humour quotient’ of 300 people, they found that those with heart disease were 40% less likely to laugh at the gaffes and mix-ups of everyday life than those without heart problems. Laughter raises good cholesterol and lowers inflammation. Start by renting a stitch-inducing comedy from your local DVD store tonight.
Day 21: Start the day on a juicy note
For a heart-friendly zing first thing, drink fresh orange juice. It contains folic acid, which helps lower your levels of homocysteine, an amino acid linked to a higher heart-attack risk. Or try grape juice, which is loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from forming an artery-blocking clot. Choose 100%-fruit juices and drink just a small glass (150 ml) to limit excess sugar.
Day 22: Schedule sex
The busier you are between the sheets, the lower your heart-attack risk, new research indicates. US researchers found that men who had sex at least twice a week had a 45% lower risk of heart disease than those who had sex once a month or less did. Though the scientists stressed that these stats can’t be applied to women, medical experts say it’s fair to assume that regular sex is also heart-healthy for women, thanks to its stress-zapping properties.
Day 23: Change your pace
An exercise tip for the time-pressed: alternate your speed to fast-forward your fitness—and your heart health. An Australian study has found that interval training for 20 minutes can burn up to three times more fat than exercising for twice as long at a regular speed. Sprint for eight seconds on foot, on your bike or in the pool, then slow the pace for 12 seconds and repeat.
Day 24: Indulge in dark chocolate
Lose the guilt: it’s healthy to cap off your day with this dark object of desire. Dark chocolate contains flavonoids, antioxidants that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw their blood pressure dip. Have a daily 15 g (a few squares) of dark chocolate made from at least 70% cocoa.
Day 25: Keep it sweet with your other half
Close relationships can be a buffer against heart disease, but only if you’re happily coupled, research shows. The emotional stress of a difficult relationship can raise blood pressure and lead to heart problems. Find small ways to stay connected. Take on a household chore that your partner normally handles or surprise your mate with a cuddle, a non demanding gesture that shows your affection.
Day 26: Slow down on the sweet stuff
High blood sugar is like a lemonade spill on a bench top—it causes plaque-forming material to stick to artery walls. Cut down on the worst offenders: soft drinks, fruit drinks and baked goods, and watch out for packaged products smuggling added sugar or glucose syrup.
Day 27: Stop faking it
Here’s a leading stress trigger you may not know: living in a way that’s inconsistent with who you really are. Women in particular often find themselves in a position in which their needs come second to those of others. Deny your needs for long enough, and you can fall out of touch with them. Ask yourself: am I doing what I want to do? Am I getting my needs met? Run a reality check today; if your actions aren’t true to who you are, start making adjustments now.
Day 28: Mete out the meat
To help fend off heart disease, don’t just trim the fat; cut down on the number of meat-based meals you eat, too. A University of Oxford report has found that 210 g of lean meat a week—the equivalent of just two or three meat-based meals, or the size of half a sausage a day—is a healthy amount to eat. Every other night, try basing your evening meal on healthier alternatives, such as fish, eggs, beans and other pulses, and soy. When selecting your meat, opt for grass-fed over grain-fed cuts, as these are higher in heart-healthy omega-3 fats.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Reply
