Health Tips

What's more important for heart health--diet or exercise?

That's like asking a mother which child she loves most, joked Lori Mosca, M.D., director of preventative cardiology at New York-Presbyterian Hospital, when I put this question to her. A healthy diet and exercise improve cholesterol and lower blood pressure and blood sugar--all factors that play a role in heart disease. You can start small, says Dr. Mosca: A few laps around your office or dropping your daily caramel latte can make a difference.


The Spice of Life

Cinnamon may have benefits beyond jazzing up your favorite hot cereal. A new scientific review found that regular users of the aromatic spice experienced declines in total and LDL cholesterol and triglycerides, along with a slight boost in HDL levels. The daily "dose"?? As little as a small sprinkling (less than 1/8 teaspoon) could be enough for some people; for others, it takes up to 2 1/2 teaspoons. For the higher amounts, you may want to reach for a supplement, not the spice jar.

Eat-Well Equation

Grilled fish and veggies may seem more appealing once you consider the time and sweat it'll take to work off that fried chicken entrée. When dinners were given menus that included the minutes of brisk walking needed to burn off each item, they ate about 100 fewer calories than when menus offered no extra intel. Listing calorie counts alone (also tested in the study) didn't help people restrain themselves, so better to think about your favorite treats in terms of exercise costs.

Don't Think and Drive

Intense thought (like mulling over a work crisis) is as dangerous behind the wheel as fatigue or chatting on a cell phone. In a French Study, half of drivers reported that their minds had not been on the road when a crash occurred, and 17% of accident causers had been pondering highly distracting topics (compared with 9% of those injured in wrecks that weren't their fault).

Maintaining any five of these seven healthy behaviors--getting regular exercise, eating a good diet, controlling your weight, not smoking, and having normal BP, cholesterol, and glucose levels--drops cancer risk 39%.

Light Weight

Sleeping in complete darkness may help prevent weight gain and depression, research suggests. Over eight weeks, mice exposed to dim lighting at night--the equivalent of leaving on a television, computer, or adjacent bathroom light--gained 50% more weight than mice in total darkness, despite similar caloric intakes and activity levels. And hamsters subjected to nighttime light experienced a rise in depressive behaviors. The light may throw off the biological clock and increase nighttime eating, says researcher Laura Fonken, a doctoral student at Ohio State University in Columbus. If the findings hold rue for humans, she adds, people may benefit from a consistent sleep schedule and window curtains or sleep masks.

Stealth Dieting

There's an effective way to cut calories in a meal without feeling deprived, a study demonstrates. Researchers served 41 volunteers breakfast, lunch, snacks, and dinner on three occasions; each time they provided the same meals, but the main dishes contained different amounts of steamed and pureed carrots, squash, or cauliflower. When given a dish that was 25% vegetables compared with one that had none, the participants consumed 360 fewer daily calories on average but reported no differences in hunger, and fewer than half realized that the dishes had been altered. "Even people who don't particularly like vegetables didn't notice they were there and liked the food just as much," notes Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan. However, you don't need to puree the vegetables in order to get the benefit, she adds.

Sleep and Exercise

Contrary to common belief, exercising before bedtime does not disrupt sleep, recent studies have found. Finnish scientists monitored 11 young adults in a sleep laboratory. On one night, they instructed the volunteers to ride a stationary bike within three hours of bedtime until they were exhausted; on another night, everyone simply rested before bed. The participants had significantly higher heart rates during the night they exercised, but despite this physiological arousal, there was no apparent detriment to sleep quality--in fact, they fell asleep faster and had slightly more deep sleep. A Belgian study of nine volunteers who rode an exercise bike for 60 minutes within two hours of bedtime produced similar results. The research involved only people who generally had untroubled sleep, but late workouts might actually benefit people with mild sleep problems, says researcher Daniel Berckmans, a professor of bioscience engineering at Katholieke Universiteit Leuven, a university in Belgium. After engaging in physical activity, the body experiences faster heat loss, which helps speed up the onset of sleep, Berckmans explains.

Sleep Clocks

Many women's circadian rhythms are shorter than average, making it difficult to stay up late. Researchers at Harvard Medical School studied 157 volunteers who spent several weeks in a laboratory shielded from cues about the time of day. 35% of women had an intrinsic daily cycle that lasted less than 24 hours, causing their bedtimes to keep drifting earlier, versus only 14% of men. Besides preferring earlier bedtimes, women with fast clocks may complain of waking up too early, says lead author Jeanne Duffy, associate neuroscientists at Brigham and Women's Hospital in Boston It's hard to fight these biological tendencies over the long term, but increasing light exposure in the evening and reducing it in the morning should help, Duffy says.

Hunger Games

A woman's mind-set while eating may influence her metabolism, surprising research has shown. People who drank 380-calorie milkshake experienced a greater decline in levels of the appetite-stimulating hormone ghrelin when they were told it was a 620-calorie "indulgent" shake than when they were told it was a 140-calorie "sensible" one. Lower ghrelin levels promote weight loss by curing hunger and increasing the rate at which calories are burned, says the study's lead author; Alia J. Crum, a researcher in psychology at Yale University. She advises dieters to get into an "indulgent mind-set." For example, don't focus on the fact that a salad is healthy; instead focus on its decadent aspects, such as the dressing or cheese.

Flat Belly Strategy

The fight belly fat, women should focus on aerobic exercise and a healthy diet rather than strength or abdominal training. In an eight-month study of overweight, initially sedentary people, jogging 12 miles per week reduced abdominal fat, but weight lifting--either alone or combined with jogging--had no impact, according to Cris Slentz, an exercise physiologist at Duke University in Durham, North Carolina, and his colleagues. In another study, published in the Journal of Strength Conditioning Research, healthy but inactive volunteers who committed to 75 minutes of abdominal exercises such as sit-ups weekly for six weeks had no reduction in belly or total fat compared with an untrained group. Resistance training increases muscle mass, but, contrary to popular belief, it does not boost one's metabolism enough to reduce fat mass, Slentz says.

Hair-Loss Risks

Hair loss in women is more related to environmental factors than to genetics, according to a 2009 study, and the latest research pinpoints some surprising contributors. Among 49 pairs of identical female twins, divorced or separated women had greater thinning than their stably married twins, which probably has to do with stress and its effect on hormones, says Bahman Guyuron, a professor of plastic surgery at Case Western Serve University in Cleveland. Self-reported stress was found to increase the risk of hair loss, as was smoking, high blood pressure, and excessive sleep (more than eight hours a night); regularly consuming caffeine, exercising wearing hats, and using sunscreen reduced risks. Excessive sleep may increase testosterone--which is known to cause balding in women--and caffeine may inhibit the hormone's ill effects on hair follicles, Guyuron speculates. Sun damage appears to accelerate hair loss, he notes.

Step Up Your Energy

Instead of downing another cup o' joe when you feel the afternoon slump, find a staircase. A new University of Georgia study found that walking up and down stairs for 10 minutes at an easy to moderate pace gave people more energy than consuming 50 milligrams of caffeine. Researchers believe that when the brain releases feel-good neurotransmitters during exercise, it also activates neural circuits that give you an energy rush. 

Start You Morning Right

The early bird gets the . . . best sleep? Maybe. People exposed to bright light during the morning hours fell asleep father in the evening, reported feeling less depressed, and had fewer sleep disturbances than those who soaked up less, according to a study in the journal Sleep Health. So take a stroll outside in the a.m., or work near a window or a light box.

A Better Health Measurement

Chances are you've heard about body mass index (BMI), an approximation of body far. But BMI doesn't take into account how much of your weight is due to muscle mass; many doctors now consider the waist-to-hip ratio a more accurate way to assess your health. In fact, a study in the Annals of Internal Medicine found that compared with a high BMI, a high waist-to-hip ratio was a better predictor of whether a person was likely to die in the next 10 years. Here's how to find your ratio:

1. Stand up straight, exhale, then wrap a tape measure around your waist at its smallest point. Note the number.

2. Next, wrap the tape measure around your hips at the widest point. Write down the number.

3. Divide your waist number by your hip number. For women, a healthy target is 0.85, while a 1 or higher puts you at a greater risk of heart disease and stroke. Talk to your doctor if your number is in the high range. 

A Stroke of Good Luck via Allure

This may be the final word on low-fat diets. More and more, research supports a tastier and healthier approach to eating: the Mediterranean diet. One of the latest studies comes from Spain, where researchers found that the menu--means, dairy, seafood, minimally processed whole grains, healthy fats from olive oil and nuts, and an abundance of vegetables and fruits--can virtually eliminate an increased genetic risk of stroke. Among people who have two copies of a particular "stroke gene," those who ate a low-fat diet had three times the usual risk of a stroke, while those who followed the Mediterranean plan had no higher odds than folks who didn't carry the problem gene. An extra payoff: People on flavor- and nutrient-rich diets like the Mediterranean one have an easier time controlling their weight than low-fat eaters, studies suggest.

Weight Matters via Allure

As the American obesity epidemic continues to balloon, public-health advocates face another hurdle: Lots of people with weight problems don't even know they have them. New research from the University of Texas Medical Branch at Galveston shows that nearly 25% of overweight women (those with a BMI of 25 or above) think they're merely average, which 16% of average to thin women think they're overweight. In short, obesity is gradually becoming the new normal. And mirrors apparently lie.

What's more, there are economic consequences to this delusion. A University of Florida survey found that very thin women earned a whopping $15,572 more per year than average-weight women. And economists at the University of Texas at Austin made a broader point, suggesting that "the majority of beauty's effect on happiness works through its impact on economic outcomes." So: Thin, beautiful people are happier in part because society values them more in terms of cold, hard cash. It may offend our moral sensibilities, but, unlike mirrors, numbers don't lie.

Bad Weather Preparation via Better Homes and Gardens

Quick-hit checklist of items to have on hand in the event of an emergency:

1. Flashlight and a portable battery-operated lantern
2. Battery powered or hand-crank radio
3. Extra batteries
4. First aid kit and a 7-day supply of any medications or medical items that your family uses regularly
5. Extra cash--small bills in case ATMs and credit card machines aren't working
6. At least one gallon of water per person per day, enough to last two weeks
7. Foods that have an extended shelf life, like dry beans, canned tuna and salmon, pasta, dried fruit, and shelf-stable milk--enough for two weeks
8. Disposable plates, flatware, and a way to heat up canned goods, such as a small camp stove

Six Sneaky Sleep Stealers via Better Homes and Gardens

A hectic world often translates to less rest, but sleep isn't a luxury you can forgo. Not getting enough has been linked to just about every health condition, including diabetes, hypertension, and depression. Getting less than six hours of sleep is a risk factor for heart disease and the obesity epidemic. Disturbing your circadian rhythms can impact the production of hormones that help regulate your appetite and your body's storage of fat. These six unexpected culprits might be keeping you up.

1. Not winding down before bed

"Most people think they should conk out as soon as the lights go off," says Michael Breus, PhD., a clinical psychologist and sleep specialist. "But it's more like slowly pulling your foot off the gas and putting it on the brake." In other words, you need time to decompress. His advice: Set an alarm to go off at least 30 minutes before your bedtime; that's your signal to dim the lights, put on your pj's, and do anything else that help you unwind.

2. An in-your-face alarm clock

"The ideal alarm clock wouldn't even have numbers on it; it would just go off when you need it to," says Steven Feinsilver, M.D., director of the Center for Sleep Medicine at Mount Sinai Hospital in New York. Many people wake up during the night, see what time it is, and start worrying about how long they have before they need to rise and shine--which only makes them even more anxious. If you're prone to this habit, simply turn the clock around. Also, try to avoid using your smartphone as an alarm; the dings or lights of Twitter feeds and newsletters going out in the middle of the night can interrupt your sleep. Even if you turn the alerts off, having your phone right near you on the nightstand can create a sense of urgency and anxiety.

3. A nightcap

Even just one drink right before bed can impact your sleep quality and snoring, because alcohol relaxes the muscles at the back of the throat, Feinsilver explains. And, while that drink might make you relaxed or drowsy at first, the effect wears off in about two hours. At that point, many people can have what's called a rebound, and wake up tossing and turning.

4. A cheesy dinner

Most nonprocessed cheese--like cheddar, Swiss, and blue--contain tyramine, an amino acid that prompts your body to release a stimulating brain chemical called norepinephrine. "Norepinephrine constricts your blood vessels and can raise blood pressure, neither of which is conducive to sleep," says Robert Rosenberg, D.O., medical director of the Sleep Disorders Center of Prescott Valley, Arizona, and author of Sleep Soundly Every Night, Feel Fantastic Every Day. Rosenberg also recommends avoiding spicy food in the evening (it can exacerbate acid reflux), as well as fatty fare like steak and French fries. "Your body has to spend more energy to digest these foods, and it's difficult to wind down and sleep when our GI tract is working that hard," he says.

5. Getting ready for bed in bright light

"A bright overhead fixture gives off more than enough light to reduce the production of melatonin, the sleep-inducing hormone that your body produces to help you wind down," Breus says. Take the bathroom lighting down a notch by installing a night-light or dimer switch.

6. One last tweet

It's tempting to connect with your virtual social circle whenever you have a free moment, but emailing, texting, tweeting, or posting photos is an inherently stimulating activity, which revs up your nervous system. "We need to quiet our brains before bed," says Shelby Freedman Harris, PsyD., director of the Behavioral Sleep Medicine Program at Montefiore Medical Center in New York City. Cozying up with your tablet or smartphone is also a problem because these devices emit blue light, which interferes with your body's production of the sleep hormone melatonin.

Tip: Sleep with a snorer? Have your bedmate face the other direction, and build a wall of pillows between you. Snoring is a sound wave, and the pillows will physically help block the acoustics.

Remedies for Rest: What works and what doesn't

• Lavender: Yes
• Don't expect miracles, but a few studies have shown that inhaling this soothing scent seems to improve sleep, it might activate the brain's limbic system, which plays a key role in regulating mood and emotion, Rosenberg says.
• Chamomile tea: Maybe
• Many people swear by this herbal tea, and it won't hurt you. Feinsilver says. But there's not much scientific proof to back it up. If tea helps calm you, Ojile says that any decaf is fine.
• Valerian: No
• Study results are mixed, and the herb can interact with medications including antidepressants, pain relievers, and anti-seizure drugs. Too risky.
• Warm milk: Yes
• Milk contains tryptophan, an amino acid that your body converts to melatonin and the calming brain chemical serotonin. Many people also simply find it comforting, and anything relaxing is good for sleep.

The Good Kid Project: Confidence via Better Homes and Gardens

In our ever-competitive, social-media fueled world, it's easy to forget that confidence involves embracing your strengths and weaknesses, as well as developing a sense of self without being self-centered.

To lay the groundwork for kids to build their confidence, you have to show that you have faith in them. This involves giving age-appropriate responsibilities, and letting kids make--and figure out how to recover from--mistakes. Of course, children need your guidance along the way, so here's how you can create a nurturing environment that allows kids to discover and test their abilities.

Ditch Responsibilities

Accept your children for who they are, and don't compare them to other kids. If your child says, "I'm not good at...", emphasize that we're all better at some things than others, and the more you practice, the easier it gets. As I tell my girls, a world in which everyone were perfect would be pretty boring. Also, remind kids to enjoy the process of learning, rather than just honing in on the win or "getting it." When my daughter gets frustrated trying to figure out a math problem, I help her focus on the fun of the challenge, which takes some of the pressure off and enables her to persevere.

Mind Your P's and Q's

Kids pay close attention to what you say--about them, about friends and family, even about yourself. Beware of labels, and making announcements like "You're just shy" or "Sports aren't your thing." This can damage a child's sense of self, , discourage healthy risk-taking, and even become a self-fulfilling prophecy. Also make a real effort not to put yourself down in front of your child. If you do make a mistake, frame the situation empathetically and proactively ("I messed up; next time I will...") rather than judgmentally ("I'm so stupid").

Support Self-Expression

Encouraging children to convey both positive and negative feelings helps them tap into and control their emotions, which enables them to be articulate and to feel secure in their own thoughts and opinions--and that's what confidence is all about.

Elizabeth Lombardo, PhD.

The Good Kid Project: Self-Reliance via Better Homes and Gardens

Fostering independence is truly a balancing act: Children need--and want--rules to follow, but if we hover over their every move, we prevent them from developing a sense of trust in themselves, their judgment, and their ability to recover from mistakes. Teaching self-reliance involves giving kids firm guidelines, as well as the room to apply and even test them. Remember, it's normal for kids, especially teenagers, to challenge parents' authority: This is part of what helps them hone their decision-making skills. Use these strategies as a starting point.

Give Kids Responsibilities

Children of all ages can take on tasks that will help boost their sense of self-worth and autonomy. Younger kids can fold and put away laundry and help clear the dishes. As children move into their teens, they might mow the lawn, walk the dog, or even get an age-appropriate job. Involve kids in deciding on their duties, and be explicit about what's required; your idea of clean might not mirror theirs. Don't forget to establish clear-cut consequences for not finishing, and stick to them. You can give praise, but use it to prompt kids to take pride in their own hard work. For example, when my daughter cleans her room, I say, "Wow, how does spending time to organize your toys so well make you feel?"

Let Them Problem-Solve

Be a guide, not a "fixer," as your children confront challenges. Instead of just offering solutions, help them think things through by asking open-ended questions like, "What do you think would be a good way to handle that situation?" "How would that approach affect you, your friends, and family?" When things don't turn out the way a child envisioned, ask: "What went into your decisions? What might be a different tactic to try next time?"

Make Room for Mistakes

We're so afraid to let our kids fail, yet recovering from slip-ups, big and small, is a prime building block of self-reliance. Encourage healthy risk-taking, such as trying out for a new team or taking a challenging class, and reframe the concept of "failure" as a chance to learn and improve. Assure your children that their efforts, and how they bounce back, are what really matter.

Elizabeth Lombardo, PhD.