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101 TIPS: TIP Top Health
101 TIPS: TIP Top Health
101 TIPS
FOR TIP-TOP HEALTH
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network and adding creative, productive,
and leisure pursuits to your life. Getting together with friends on a
regular basis could keep you happier
13
Focus on breathing.
Place your hand just
beneath your navel so you can
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and healthier.
Upset by conflicts with others? feel the gentle rise and fall of
State your needs or distress directly, your belly as you breathe. Breathe
avoiding you always or you never zingers. Say, in slowly. Pause for a count of three. Breathe out.
I feel _____ when you _____. I would really Pause for a count of three. Continue to take a few
appreciate it if you could _____. I need some slow, deep breaths. Or alternatively, while sitting
help setting priorities. What needs to be done first comfortably, take a few slow deep breaths and
and what should I tackle later? If conflicts are a silently repeat to yourself I am as you breathe in
significant source of distress for you, consider a and at peace as you breathe out. Repeat slowly
class on assertiveness training. two or three times. Then feel your entire body relax
into the support of the chair.
to relieve muscle tension. Try gentle chops with Sit on a straight-backed chair or cross-legged on
the edge of your hands or tapping with fingers the floor.
or cupped palms. Put fingertip Focus on an aspect of your breath-
pressure on muscle knots. Knead ing, such as the sensations of air
across muscles, and try long, light, flowing into your nostrils and
gliding strokes. You can apply these out of your mouth, or your belly
strokes to any part of the body that rising and falling as you inhale
falls easily within your reach. and exhale.
For a short session like this, try Once youve narrowed your
focusing on your neck and head. concentration in this way, begin
Start by kneading the muscles to widen your focus. Become
at the back of your neck and
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aware of sounds, sensations,
shoulders. Make a loose fist and and ideas.
drum swiftly up and down the
sides and back of your neck. Embrace and consider each thought or sensation
without judging it good or bad. If your mind
Next, use your thumbs to work tiny circles around
starts to race, return your focus to your breathing.
the base of your skull. Slowly massage the rest of
Then expand your awareness again.
your scalp with your fingertips. Then tap your fingers
against your scalp, moving from the front to the back
and then over the sides.
Now massage your face. Make a series of tiny circles
19 Practice mindful eating. Food offers com-
fort and pleasure as well as nourishment. Try
to take the time to savor each bite. To practice mind-
with your thumbs or fingertips. Pay particular
ful eating, sidestep distractions like the background
attention to your temples, forehead, and jaw muscles.
drone of TV or even a propped-up book. Start by
Use your middle fingers to massage the bridge of your
setting a place for yourself and sitting down. Close
nose and work outward over your eyebrows to your
your eyes for several seconds, and inhale and exhale
temples.
deeply to help yourself focus. Bring your full atten-
Finally, close your eyes. Cup your hands loosely tion to the moment. Now, look at your food. Breathe
over your face and inhale and exhale easily for a in its aromas before you taste it. Chew slowly so you
short while. can delight in textures and flavors. Try not to rush
through one mouthful to get to the next, but concen-
21
Embrace technology. Email, texting, tweeting, and,
yes, even old-school telephones extend your reach
Always launch change with a plan. Map
out the journey youre embarking upon. Its
around the world. Social media sites like Facebook,
tempting to skip straight to the action, especially
MySpace, and LinkedIn can help you connect with
when youre feeling inspired to make a change.
old friends or find new work opportunities.
By winging it, though, you may ignore important
Find like-minded people through intriguing classes issues, such as why you doand dontwant to
and organizations, or by harnessing social media make this change. Make a commitment based on
engines that can link you to just about anyone that knowledge, then plan a path of small steps that
interested in doing just about anything. lead to your ultimate goal.
22
Religion offers enormous support to many people
Set off at a reasonable pace. Rushing
around the world. If thats true for you, join in on
change rarely works. Few of us are designed
services that suit your faith. If its hard to get to
to go from zero to 60. In the exercise world, you set
religious services, ask fellow congregants to escort
yourself up for injuries; in the diet world, you get
you. If a significant illness keeps you away, find out
sick of nibbling only celery sticks and raw cabbage,
if your spiritual leader makes home visits.
and head for the chocolate cake. Let small, steady
Remember that social support is a two-way street. changes help you achieve what you hope to do.
Offer assistance to friends, family, and neighbors.
Accept help or a hand reached out in friendship
when its offered to you. 23 Envision a happy outcome. Choose
the carrot, not the stick. Rather than
sternly telling yourself I should be meditating
every day or blaming yourself for failing, try
saying aloud I feel calmer and happier when
I meditate regularly. Reminding yourself
why a change is worthwhile can help you over
rough spots.
24
Doing things you Expect lapses. Lapses are so normal,
used to enjoy at
the beginning of experts actually write this into the
your relationship stages of change. Embrace lapses as part of
may restore the process, then brainstorm solutions to the
intimacy. challenges that derailed you. If necessary, whip
out your plan to maneuver around lapses. And
try, try again.
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and might as well eat anything I want. Even if you Do record portion sizes. Record the specific
treated yourself to a double scoop of ice cream, amounts of each food you eatfor example,
then later enjoyed an unplanned bedtime snack, 1 cup of orange juice or 3 ounces of chicken. Measure
then forgot to pack a healthy lunch the next day, portion sizes with standard measuring utensils and
try not to let slipups snowball to the point where a kitchen scale. This not only helps you track your
you throw up your hands and declare all of your food consumption but will give you familiarity with
efforts a complete loss. Realize that perfection isnt standard serving sizes. Youll probably be surprised
possible. Just take a deep breath, smile, and get by what a 3-ounce serving size of chicken or a half-
back on track at the next opportunity. cup of pasta looks like on your plate. Over time, you
can begin to eyeball servings more accurately and
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essential for lasting change. Dont expect someone Let the Harvard Healthy Eating Plate
else to act as food police, or push you out the door be your guide. With the overload of diet
on days when you just dont feel like taking a walk. advice out there, it can be hard to separate objective,
Again, remember why this change matters in scientific recommendations from those that are
your life. slanted by commercial or other agendas. Thats
why teams from Harvard Health Publications and
the Harvard School of Public Health came up with
Eat Better a graphical approach to healthy eating. Harvards
How a food diary can help Healthy Eating Plate clarifies and amplifies MyPlate
from the U.S. Department of Agriculture, pointing
A food diary can help you pinpoint problem-eating you to the healthiest choices among the major food
patterns. Do you mindlessly munch on junk food groups. As youll see, half of every meal should
when you watch TV? You may not be aware how consist of fruit and vegetables. Carbs are good, as
many unhealthful, high-calorie foods you are long as theyre the whole-grain variety. For protein,
consuming at odd moments if you dont track your choose fish, fowl, beans, and nuts over red meat.
habits with a food diary. Seeing it all in black and
white can help you take responsibility for changing
your behavior.
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nutrition is boring because you only think bluefish, and
Eating two servings of salmon may lower
of a few kinds of healthful foods. To get a broader mackerel your risk of heart disease.
range of disease-fighting nutrients, try new grains, are good
vegetables, and fruits. Bulgur and quinoa are good sources of omega-3 fats, which are good for your
grain alternatives. Novel kinds of beans, fruits, heart. Youll want to skip the large, predatory
and vegetables abound. You can experiment with deep ocean fish (such as swordfish, shark, king
new recipes that rely less on meat and make use mackerel, and bluefin tuna) because of their higher
of different ingredients and herbs and spices for mercury content.
flavor sources.
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delayed, time your injection appropriately. You
may need to eat a roll or piece of fruit to tide Youll find most healthful, least-processed food options
you over. around the perimeter of the grocery store.
If you crave a dessert, share one. week at a time, and do your grocery shopping
on the same day of each week. A simple routine
eliminates the need for midweek trips to the store,
Food Shopping Smarts which may tempt you to buy food thats not on
your list.
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Theres a list of healthful foods, so you know what
to look for in the market, but here are some other
Become a comparison shopper. Decide
whats most important to you when
tips for helping ensure you fill your cart with them:
selecting foods, whether its sodium, fiber, sugar,
39 Start at the perimeter of the grocery calories, or healthful fat, and then home in on that
store. Thats where youll find the most nutrient by reading labels. You probably wont find
healthful, freshest, least-processed options. Try to the perfect food, but you will surely make better
shop the produce, fish, lean meat, low-fat dairy, decisions by comparing labels. If youre trying to lose
and bread sections of the store as much as possible weight, pay particular attention to calories and the
to avoid the temptations lurking in the aisles serving size listed. Ignore the calories from total fat,
containing snack cakes, chips, sodas, and other though. A calorie is a calorie. (But do try to avoid
packaged and processed foods. Concentrate on foods whose fat comes mostly from trans fats or
filling your basket with healthful fruits, vegetables, saturated fat.)
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whole grains, low-fat dairy, and lean protein. After
youve shopped the outer boundary of the store,
Becoming label-savvy. Most of the truly
healthful foods like fruits and vegetables
use your list to navigate the rest of the aisles. Look
dont have nutrition labels on them. Packaged
above and below the center shelves for the most
foods, on the other hand, do, and reading the
healthful selections.
label is your best guide to choosing the most
40 Dont shop on an empty stomach. We healthful options. How can you tell whether
all know what happens when you go to one breakfast cereal, for example, is better than
the grocery store when your stomach is rumbling! another? Compare them by checking the Nutrition
Everything looks good, especially those quick, easy- Facts panel.
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to-eat snacks. If youre hungry, have a healthful
snack or meal before shopping. Youll be less
Foods and nutrients to increase. Try
to meet the following recommendations as
tempted to fill your cart with impulse items.
part of a healthy eating pattern while staying within
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Use oils to replace solid fats to work, finding time to eat
where possible. healthfully in the morning may
seem daunting. With a little
Choose foods that provide more potassium,
planning, however, its easier than you think. Here are
dietary fiber, and calcium, which are nutrients
some healthful breakfast suggestions, which follow
Americans may not get enough of. These foods
the basic formula of equal parts whole grains + lean
include vegetables, fruits, whole grains, and milk
protein + fruit:
and milk products.
whole-grain cereal (at least 5 g of fiber and less
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onions, or carrots into pasta sauce, casseroles,
What should you snack on? Try
soup, stews, scrambled eggs, and chili. And
keeping a bunch of grapes or a tangerine
pureed cooked vegetables can easily be used as
handy. This way, youll see it before reaching for
sauces, soups, spreads, and toppings.
the calorie-dense chips or cookies. Have small
containers of nonfat plain yogurt or applesauce Make it your goal to have a salad with dinner
with no added sugar within easy reach. most days. Stock your salad with dark green leafy
lettuce and toss in petite peas, tomatoes, onions,
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doesnt take much to feed your braina piece of
Smart, easy dinners. Here are some quick
fruit or a few nuts is adequate.
dinner ideas to try:
Spread low-fat refried beans on a whole-wheat
tortilla, add thawed shrimp or leftover chicken,
sprinkle with chopped green peppers, add a
53 Avoid crash diets. If you need to lose
weight, do so gradually, without skimping
on essential nutrients or starving yourself of the
spoonful of salsa, roll up, and bake for 15 minutes. calories you need for energy. Poor nutrition and
inadequate calorie intake can cause fatigue. And
Slice a tofu block into large slices (about three
remember to eat regularly throughout the day, even
slices per block) and place in a baking pan; add
when youre dieting. Your brain needs a steady
chopped scallions, garlic, and a little low-sodium
supply of glucose from food. When the brains
soy sauce. Meanwhile, toss vegetables such as
glucose levels are low, some people feel hungry,
strips of red pepper in olive oil. Roast tofu and
fatigued, or both, which can then trigger a bout
vegetables in the oven for 20 minutes at 375 F.
of overeating.
Serve with brown rice or whole-wheat couscous.
Add can of black, white, or garbanzo beans
(buy low sodium or rinse regular canned beans),
or salmon chunks to a tossed salad. Serve it with
54 Use caffeine to your advantage. Caffeine
can increase or decrease your energy level,
depending on when and how much of it you consume.
a dressing of oil and balsamic Caffeine does help increase
vinegar plus a hearty chunk alertness for an hour or two
of whole-wheat bread and after consumption, so having a
olive oil. cup of coffee before going to a
meeting or starting on a project
Whip together a two-egg
can help sharpen your mind.
omelet (two eggs plus a
But it can also cause insomnia,
teaspoon of water) and fill with
especially when consumed in
any leftover vegetables you
large amounts or after 2 p.m. (or
have around, such as steamed
even noon, if youre caffeine-
broccoli from last nights
sensitive).
dinner and some chopped
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tomatoes. Season with pepper.
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Limit alcohol. If
Or sprinkle on your favorite
Coffee and camaraderie are two easy and youre going to drink,
herb combination, like Herbes enjoyable ways to boost your health. do so in moderation at a time
de Provence or bouquet garni.
when you dont mind having
your energy wind down.
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Moderate to brisk = 100 steps per minute
Drink water. Whats the only nutrient that
Fast = 120 steps per minute
has been shown to enhance performance for
most activities? Its not some pricey sports drink. Its Race walking = More than 120 steps per minute
water. If your body is short on fluids, one of the first
signs is a feeling of fatigue.
exercise session with a five- to 10-minute warm-up.
How much water do you need? The Institute of
Stretching is also essential at the end of a session to
Medicine recommends that women consume a total
work out muscle kinks and improve range of motion
of about 91 ounces of fluids a day (about 11.5 cups)
and balance.
and men about 125 ounces (16 cups). These fluids can
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come from a combination of drinks (such as water,
Aerobic activity. The most convenient
milk, coffee, tea, or soda) and solid foods that contain
and affordable form of aerobic activity is
water (such as fruits and vegetables), so you dont
walking. Studies have shown that brisk walking for
actually need to drink 16 cups of fluid a day: five to
at least half an hour, five times a week, has nearly
eight is good enough.
the same health benefits as more vigorous exercise.
People who take brisk walks have a lower risk for
59 Yoga and tai chi. Yoga and tai chi can Warm up first. Much like taffy, muscles stretch
enhance energy, too, because they are more easily when warm. You can begin by
proven stress busters with substantial benefits for marching in place with arms swinging for
the mind. A 2013 study published in the Journal five minutes or dancing to a few songs. Moist
of Physical Activity and Health found that doing heat packs or a warm shower are effective first
20 minutes of yoga postures led to better cognitive steps, too.
functioningspecifically, an improved ability to Feel no pain. Stretch only to the point of mild
focus and take in and use new informationthan tension, never to the point of pain. If a stretch
20 minutes of aerobic exercise. hurts, stop immediately! Reset your position
carefully after checking the instructions, then
61 Go outside. Anyone
who enjoys the outdoors,
whether for gardening, hiking,
Breathe comfortably
while stretching, or use
yoga breathing.
or taking walks along the beach,
knows that getting outside can help Practice often. Youll make
restore body and soul. There arent the best gains if you stretch
any scientific studies documenting frequentlydaily, or on as many
that communing with nature can days of the week as possible. At
actually fight fatigue, but scientists the very least, aim to do stretches
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changes in gaitexcessive
Heel-to-toe walk. Position An easy exercise
slowness, favoring one side over
your heel just in front of the like the single
leg stance can another, shuffling
toes of the opposite foot as you walk
help improve your
forward for eight to 12 steps. Heel balance. fear of falling (paradoxically,
and toes should actually touch each people who are afraid of falls
time you take a step. If necessary, become increasingly hesitant
steady yourself by putting one hand and sedentary, which only
on a counter as you walk at first, and weakens their bodies and puts
then work toward doing this without them at further risk)
support. Repeat two to four times.
avoiding bathing, changing
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clothes, or other basic tasks,
Single leg stance. Stand
MICHAEL CARROLL PHOTOGRAPHY
head attached to a
hose. These make A simple handrail in the shower Go to bed and wake up at the same time every
it easier to bathe prevents injuries. day, even on weekends.
sitting down. Use the bed only for sleeping or sex.
In the tub, install a nonslip surface, or add Forgo naps, especially close to bedtime.
a nonslip mat. On the floor, consider using
Limit the time you spend in bed. Turn in only
textured tiles, which tend to be less slippery
when wet.
A contrasting border on the edge of the
bathroom countertop can make it easier to see.
Kitchen:
Rearrange cabinets and drawers so you can
reach food, dishes, pots, and utensils without
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try these tips for a better sex life and estrogen therapy.
general health. Improved mood and Lifestyle changes, such as exercising Use plenty of lubricant with both
quality of life are added bonuses. and eating a healthy diet, can sexual stimulation and intercourse
help boost sexual activity without
Start walking. Just 30 minutes medication. and consider regular use of long-
of walking a day was linked with acting vaginal moisturizers.
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antidepressants, and some asthma medications.
Self-help for heartburn. Modifying diet and
lifestyle remains the foundation for treating Raise your beds head at night. If youre bothered
the symptoms of gastroesophageal reflux disease by nighttime heartburn, elevate the head of your
(GERD). In particular, for mild GERD symptoms or bed by placing a wedge (available in medical
for GERD symptoms that are not relieved by acid- supply stores) under your upper body. But dont
reducing medications like proton pump inhibitors elevate your head with extra pillows. That makes
(PPIs), lifestyle changes are the primary treatment. reflux worse by bending you at the waist and
Here are some prevention tips for people troubled compressing your stomach.
by symptoms.
Exercise wisely. Wait at least two hours after a
Eat smaller meals. A large meal remains in the meal before engaging in vigorous physical activity,
stomach for several hours, increasing the chances giving your stomach time to empty.
for GERD. Therefore, anyone who suffers from this
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problem should distribute his or her daily food
Consider herbal alternatives for
intake over three, four, or five smaller meals.
heartburn. Some people have found herbs
Relax when you eat. Stress increases the and other natural remedies to be helpful in the
production of stomach acid, so make meals treatment of heartburn symptoms.
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place to start. You can help by being
Ginger. The root of the ginger
prepared to answer detailed questions:
plant is another well-known herbal
digestive aid and has been a folk When did the incontinence start?
remedy for heartburn for centuries.
Is it getting worse over time? Does
Licorice. This remedy has proved effective in anything seem to make it better or worse?
several studies. Licorice is said to increase the How often do you have an accident? What
mucous coating of the esophageal lining, helping happens? Do you lose a large or small amount of
it resist the irritating effects of stomach acid. stool? Do you have any warning? Does anything
Deglycyrrhizinated licorice, or DGL, is available seem to bring it on (such as physical activity,
in pill or liquid form. It is considered safe to stress, time in menstrual cycle, particular foods)?
take indefinitely.
When your rectum is full, can you distinguish
Other natural remedies. A variety of other whether it is solid, liquid, or gas? Do you
remedies have been used over the centuries, but sometimes think you are passing gas, only to be
not enough scientific studies have been done surprised that stool has come out?
to confirm their effectiveness. Catnip, fennel,
marshmallow root, and papaya tea have all been When you feel the need to have a bowel
said to aid in digestion and act as a buffer to movement, how long can you wait? After you
stop heartburn. Some people eat fresh papaya defecate, do you feel like there is stool left inside?
as a digestive aid. Others swear by raw potato What are your regular bowel habits? Do you often
juice, three times a day. However, these remedies have diarrhea or constipation? Do you often have
are not reviewed for safety or effectiveness by cramps or see blood in your stool?
the FDA.
healthy for a persons heart. But if you take steps to Focus on fats.
reduce high cholesterol, you can bring down your Avoid saturated
chances of having a heart attack. For every 10% fats, which increase
drop in your cholesterol level, your heart attack risk unhealthy LDL
falls by 20% to 30%. levels, and steer
clear of trans
Total cholesterol. This number is the sum of fats, which both
cholesterol carried in all cholesterol-bearing raise LDL and
particles in the blood, including HDL and LDL. lower protective
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The NCEP guidelines advise aiming for a total HDL. Instead,
cholesterol level below 200 mg/dL. Reducing substitute healthier High-fat, high-sugar foods like
your total cholesterol level by 10% reduces your unsaturated fats, burgers, fries, and sodas can
risk of dying from heart disease by 15%. And which are found contribute to inflammation in the
with lifestyle changes and current cholesterol- in fish, nuts, and body.
lowering medicines, one can reduce total vegetable oils.
cholesterol levels by much more than 10%.
Choose whole grains. Whole-grain breads,
LDL Your particular LDL target depends on pasta, and cereal help prevent a blood sugar
your cardiovascular health and your odds of roller coaster and make you feel full longer.
having a heart attack in the next 10 years. Many of these foods contain fiber that lowers
LDL levels.
HDL Healthy HDL cholesterol lowers heart
disease risk. The NCEP guidelines consider Make other healthy choices. Eat more fruits
levels of 60 mg/dL or above protective against and vegetables, especially if you substitute these
heart disease, while levels of less than 40 mg/dL for processed foods like potato chips. And make
are regarded as too low and increase your risk. healthy dairy substitutions: fat-free milk instead
of whole milk, or low-fat yogurt instead of
Triglycerides The main form of stored
sugar-laden versions.
fatboth in the food we eat and in the
bodys adipose (fat) tissue Take a medication. If lifestyle
is triglycerides. In general, changes arent enough to lower your
triglyceride levels have less impact cholesterol to healthy levels, then
on heart disease risk than LDL or talk with your doctor about taking a
HDL levels. The NCEP guidelines cholesterol-lowering drug. Most often,
define normal fasting triglyceride these are statins, which are by far
levels as below 150 mg/dL. the most effective. If you cant take a
statin, other options exist.
However, you can lose weight and number (systolic blood pressure)
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usually necessary.
Eat less salt. Salty foods can raise your blood
pressure. People over age 50 and African Slow down. Eat slowly and mindfully, rather than
Americans tend to be more salt-sensitive than gulping food down.
others. Food with less salt may taste bland at Find substitutions. One way to cut calories is to
first, but most people adjust to a low-salt diet make healthy substitutions, such as munching
with time. on carrot sticks rather than potato chips when
Get more potassium. This nutrient, found in you snack.
bananas, tomatoes, sweet potatoes, and salmon Get enough sleep. A sleep debt can lead to
to name just a few sources weight gain.
helps to lower blood pressure.
Boost your activity. Remember, burning off
Take medication. Blood pressure medicines calories is just as helpful as cutting them when it
include thiazide diuretics, ACE inhibitors, comes to weight loss.
angiotensin-receptor blockers, beta blockers,
and calcium-channel blockers. These five
categories of drugs work in different ways, but
are equally effective. Still, most people need
82 Alcohol in moderation. Moderate alcohol
consumption can help men reduce their
risk of some of the leading causes of death, such as
to have the dosages adjustedor need to try a diabetes, heart disease, and stroke. Moderate means
new drugbefore they get their blood pressure one to two drinks per day, at most. After that, harmful
under control. effects begin to accumulate. A drink is defined as 1.5
find a primary care physician with whom you feel you can do on your ownfor example, avoiding
comfortable. Work with your doctor to devise a the foods, activities, or situations that trigger your
schedule for screening tests and clinical exams. headaches; using mind-body techniques such
as yoga or meditation to reduce your stress; or
trying herbal supplements. Other approaches, like
Dealing with Pain acupuncture or physical therapy, require you to
seek out a specialist.
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stretch a tight muscle, usually in the neck
Explore alternatives. Acupuncture has
long been used to treat headaches, but myofascial release, which involves performing
until 2009, there hadnt been strong evidence a series of massage-like techniques to stretch
that this ancient Chinese practice had any clear tight muscles.
benefit for headache
Physical therapists often use hot or cold compresses
pain. Then, two
as well. You can try the same techniques at home.
reviews from the
To prevent headaches, for example, a heating pad
Cochrane Collaboration
applied daily can relax tense muscles in your neck
(an international
and shoulders.
organization that
provides comprehensive Taking a hot shower or bath can also help but does
reviews of health not work as well as using a heating pad daily. For a
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Tackle pain with exercise. Dont remain sitting or standing in the
Structured exercise programs same position for too long. Stretch,
commonly emphasize one or more of these goals. shift your position, or take a short walk
You can also work with your physician or physical when you can.
therapist to develop your own exercise program
When sitting, keep your knees a bit higher than
that addresses them all.
your hips and bend them at a 90-degree angle. Sit
Increase range of motion. These exercises aim to with your feet comfortably on the floor. If your
improve the mobility and flexibility of your joints. feet dont reach the floor, put a book or a small
To increase your range of motion, move a joint as stool under them.
far as it can go and then try to push a little farther.
While driving, sit back in your seat, and if your
Strengthen your muscles. An excellent way seat does not provide sufficient lumbar support,
to provide aching joints with more support is place a rolled blanket or some towels behind your
to strengthen the muscles surrounding them. lower back. Try to shift your weight occasionally.
Strengthening exercises use resistance to If you have cruise control, use it when you can.
build muscles. Also consider using a foam seat cushion to
absorb some of the vibration.
Build endurance. Aerobic activities such as
walking, swimming, and bicycling can all build Sleep on your side if you can, and bend your
your heart and lung function, which in turn knees toward your chest a bit. Also, choose a
increases endurance and overall health. pillow that keeps your head level with your
spine; your pillow shouldnt prop your head up
Improve balance. Physical therapists often
too high or let it droop. Choose a mattress thats
include improved balance in their lists of goals.
firm enough to support your spine (so that it
There are simple ways to work on balance. For
doesnt sag into the bed) and that follows your
example, stand with your weight on both feet.
bodys contours.
Then try lifting one foot while you balance on the
other foot for 5 seconds. Repeat on the other side.
(You might want to stand by a chair that you can
grab on to just in case.). 92 Find a good mattress. Considering that
most people spend roughly a third of their
lives lying in bed, choosing the right mattress is an
Ask for help with lifting anything thats too heavy. You have had impaired glucose tolerance or im-
paired fasting glucose when previously tested for di-
abetes.
Sodium No more than 2,300 mg per day Regular physical activity helps keep your heart, lungs,
and muscles in shape and can stave off the effects of
aging. In much the same way, exercising your brain
98
High (hyperglycemia) Keep busy and engaged. The MacArthur
Blurry vision Foundation Study on Successful Aging,
a long-term study of aging in America, found
Excessive thirst that education level was the strongest predictor
Frequent urination of mental capacity as people aged. The more
education, the more likely an individual was to
Extreme hunger
maintain his or her memory and thinking skills.
Extreme fatigue Other research has shown that people who held
Weight loss (without trying) jobs that involved complex work, such as speaking
to, instructing, or negotiating with others, had a
Bladder infections lower risk of memory loss (dementia) than people
Recurring vaginal yeast infections whose jobs were less intellectually demanding.
Low (hypoglycemia)
Nervousness
Weakness
Hunger
Lightheadedness or dizziness
Trembling
Sweating
Rapid heartbeat
Feeling cold and clammy
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Irritability
Keeping the brain busy and challenged helps preserve mental
Confusion
sharpness.
Drowsiness
101
challenging activitieslike learning a new language
or craftcan help keep the brain in shape. Go Mediterranean. Mediterranean-
type diets highlight whole grains, fruits
99 Stay connected. Establishing and and vegetables, and healthy fats from fish, nuts, and
maintaining close ties with others is another healthy oils. This eating style helps promote heart
way to maintain mental skills and memory. There health and may also lessen the risk of memory
are several ways that social engagement may do this. and thinking problems later in life. In a study that
Social interaction and mentally engaging activities followed more than 2,000 people over four years,
often go hand in hand (think volunteering or tutoring those who most closely followed a Mediterranean-
school kids). Social relationships can also provide type diet had a lower risk of developing Alzheimers
support during stressful times, reducing the damaging disease. A later study suggested that following
effects that stress can have on the brain. a Mediterranean-type diet could slow the
conversion of mild cognitive impairment into full-
Social support can come from relationships with blown dementia.
family members, friends, relatives, or caregivers,
as well as from a religious community or other The type of fats that predominate in the diet also
organized group. seem to affect memory. As part of the national
Womens Health Initiative, 482 women ages 60