Sunday, January 12, 2014

Another 5 Insights of 20 for a better Year

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Another 5 Insights of 20 for a better Year
I found these on Reader’s Digest site.  After reading it over I thought this might just do the trick, These are suggestions that might improve our health. I love the coffee idea… but I should point out that I am not aware that these suggestions have been tested – that is your job.
Here goes….the second 5.

6. Worship Morning Sun, Seek Shade In The Afternoon
Sun lovers, take note: New research suggests your skin cells may be best able to combat the sun’s damaging UV rays early in the morning and are most vulnerable in the afternoon. Investigators say mice who were exposed to UV radiation near the end of their wake cycle developed five times as many tumors as those who got the UV blast shortly after they woke up. That’s because a certain DNA-protecting protein in mice—which humans also have—was highest shortly after they woke and lowest before they slept.
“If this is true for humans, and it’s really shown that morning exposure is less harmful, it will be a wonderful thing to know,” says Harrison, New York, dermatologist Jennifer Kitchin, MD. Don’t take this as an invitation to head to the tanning bed, which is a known carcinogen, she warns. But for activities like gardening and taking long walks with the dog, “for now, do them in the morning,” she advises.
Dr. Jennifer Kitchin is coauthor of The Dermatologists’ Prescription for a New You!

7. Take a Walk For Your Memory
Aerobic exercise is a twofer: good for your body, great for your mind, according to the latest research from brain-fitness pioneer Arthur Kramer. To understand just how great, consider what happens in its absence. Every year, a region called the hippocampus, which is key to memory, shrinks by about 1 to 2 percent, increasing the risk of dementia as the years roll by. However, Kramer’s new investigations reveal that the hippocampi of adults who walked briskly for about 45 minutes three times a week grew by about 2 percent over the course of a year, staving off age-related shrinking.
It’s never too late to start exercising, Kramer says; volunteers in his research were between 55 and 80 years old and hadn’t exercised at all. And it doesn’t need to be strenuous. “Anything that raises your heart rate seems to work,” he says. “Walking is fine. Just find something you like and do it.”
Arthur Kramer, PhD, is a neuroscientist at the University of Illinois at Urbana-Champaign.

8. Watch Out For Diet Candy
Don’t assume sugar-free confections are easy on your teeth. Recent investigations by Sok-Ja Janket, DDS, reveal that the sour and fruit flavorings in candies can interact with sugar-free sweeteners to create an acidic mix in your mouth that weakens and yellows teeth. The worst culprits are fruit-flavored lollipops because they dissolve slowly, giving acid more time to attack teeth. Chewing gum (even a fruit-flavored variety) is the least destructive, since it stimulates a flow of saliva that washes away the harmful acids. If you must have your hard candies, Dr. Janket recommends choosing any kind of mint flavor—peppermint, spearmint, wintergreen—or, her personal favorite, butterscotch. Otherwise, you know the drill: “Brush immediately after each meal or exposure to acidic foods and candies,” she says.
Dr. Sok-Ja Janket is a professor at the Goldman School of Dental Medicine at Boston University.

9. Use The 20-Second Rule
What’s the difference between having a goal and actually accomplishing it? Just 20 seconds, says positive-psychology guru Shawn Achor. Researchers have learned that if we can lop 20 seconds off the startup time required for a task, we’re much more inclined to follow through. So, for instance, if you want to work out in the morning, place your shoes and exercise clothes next to your bed the night before. If you want to praise people more, put thank-you notes and a pen on your desk.
Shawn Achor is the author of The Happiness Advantage.

10. Hit The Yoga Mat For Pain Relief
As a treatment for back pain, regular yoga has advantages over more conventional methods like physical therapy, says Peter Abaci, MD, medical director of the Bay Area Pain & Wellness Center in Los Gatos, California. The ancient practice has also been shown to soothe other aches as well—probably because of the way it connects your mind, your breathing, and the movements of your body.
“Yoga works the whole body, not just one part,” Dr. Abaci says. “When a person is in chronic pain, usually his whole body changes, and treating only the part that was originally injured or is hurting is not enough.” Find a yoga class at your local gym. Dr. Abaci also recommends this DVD for beginners: Viniyoga Therapy for the Low Back, Sacrum & Hips with Gary Kraftsow.

~ Murray Lincoln ~

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