Issue Date: January 7, 2007
SPECIAL HEALTH REPORT
Holding back the years
Resolutions to make you healthier -- and feel younger -- this time next year.
By Dr. Tedd Mitchell
OUR SPECIAL HEALTH SERIES
Because we at USA WEEKEND know there is no such thing as too much good medical advice, you'll be getting a healthy dose in 2007. This week, Dr. Tedd Mitchell kicks off a six-part, year-long series that will tackle the health concerns most important to you and your family. Next month, discover the best ways to care for your aging parents.
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It's hard to believe 2006 is behind us. With each passing year, time just seems to pick up speed. We watch our kids move from highchairs to high school in the blink of an eye, hardly noticing that our own biological clocks are ticking, as well. But ticking they are.
My teenage daughter recently had a friend over. The two were preparing to go to a school dance when I heard the Beastie Boys' classic party anthem "Fight for Your Right" blaring from her stereo. I got a kick out of this, so I walked to her room and asked, "What is this noise?" The young friend, who had brought the CD, began to tell me in all seriousness who the Beastie Boys are. I had to explain that I not only knew the band but actually had listened to the same song as a youthful partygoer some (gulp) 20 years earlier.
There's no getting around it: I'm getting old. And truth be told, we all are getting older. But, fortunately, there are some things we can do to turn back the hands of time, or at least to throw a wrench into the gears and slow them down a bit.
To know how to do that best, we must understand the illnesses that afflict an aging population. The list is (thankfully) not very long: It includes cardiovascular diseases, cancers, lung disease and osteoporosis. The good news is that, because of abundant funding and research, we know a lot about these diseases and cancers -- the risk factors that are associated with them and the available treatment options.
And even better news? Many of these illnesses are, at least in part, associated with our own behaviors, which are within our power to change. In fact, a study published in 2004 by the "Journal of the American Medical Association" found that seven out of nine of the leading actual causes of death were related to lifestyle choices. If we make up our minds to change our bad habits (better late than never!), we can improve and extend our lives. Read on to find out how you can get started today.
Strength training combats muscle and bone loss and gives a boost to your metabolism.
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GET ACTIVE.
Our bodies are made for motion, and the more we use them, the more they like it. Scientifically speaking, regular exercise is associated with a reduced risk for most of the common health problems we face as we age. The most beneficial fitness programs include a combination of exercises -- so be sure to mix it up. You'll want to include aerobic exercise, which gets the heart and lungs working and increases cardio strength and endurance; strength training, which combats muscle and bone loss and helps speed up your metabolism; and stretching, which improves your flexibility and helps cut down on any injuries.
Forget the dark circles -- lack of sleep can lead to strokes, heart attacks and even weight gain.
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EAT RIGHT.
Volumes have been printed about the importance of a good diet. And although we can't do away with the cheeseburgers we already have eaten, we can resolve to do better. A diet low in saturated fats and sugars is the cornerstone of good health, and people who follow such programs lower their risks for cardiovascular disease, high blood pressure, certain cancers, diabetes and obesity.
Think of your body as a performance machine: Proper maintenance requires appropriate fuel, otherwise performance is impaired. The best way to fuel up? Make meals smaller and more frequent, get your food from a variety of sources, and include fruits and vegetables at each sitting. These basic rules, when consistently followed, will help keep time on your side.
STOP SMOKING.
Although everyone knows that smoking is one of the top causes of preventable, premature death in the United States, it is a fact that bears repeating. After all, more than 400,000 Americans die annually from the ill effects of cigarettes. Smoking is associated with cardiovascular disease, cancers, chronic lung disease -- and the list goes on. In addition to shortening lives, smoking also destroys quality of life. Osteoporosis, peptic ulcers, chronic gum disease, cataracts, and loss of taste and smell are just some of the side effects.
The good news is that quitting can dramatically reduce those problems, and improvements can be seen almost as soon as the last cigarette has been smoked! To break the habit for good, consult your doctor, who can help by providing you advice or even prescription drugs to ease any withdrawal symptoms.
SLEEP.
The importance of a good night's sleep seems intuitive, but millions of Americans fall short of what their bodies desire. According to the Department of Health and Human Services, about one-third of adults have symptoms of insomnia at times, and 10% have chronic sleep problems.
In other words, sleep disorders are a relatively common problem -- one with harmful consequences. Short-term sleep deprivation (say, staying up to see the ball drop on New Year's Eve) can lead to decreased alertness, impaired memory and cognitive ability, and increased stress. The effects of long-term sleep deprivation are even worse: high blood pressure, strokes, heart attacks, psychiatric problems and weight gain.
The latest evidence of the latter was revealed in a recent Nurses' Health Study, which reviewed the sleep patterns of more than 68,000 women over the course of 16 years. They discovered that those who slept five hours a night were 32% likelier to experience major weight gain (33 pounds or more) than those who averaged seven hours of sleep.
To get your seven hours, keep the bedroom dark and cool. Establish a bedtime and stick to it. And if you are having trouble falling asleep, do not turn on the TV: It will only stimulate your senses and wake you up.
LAUGH.
You have heard that laughter is the best medicine, and there's definitely truth to the statement. Studies have shown that a lighthearted approach to life is good for your heart.
Researchers from the University of Maryland Medical Center studied the "humor responses" of 300 people -- half with heart disease and half without. They found that folks who had heart disease were less likely to laugh at potentially stressful situations (such as a waiter spilling water on them).
Recent research also indicates that laughter may be linked to the healthy function of blood vessels. The more chuckles, the more the tissue in the blood vessels dilates, increasing blood flow and potentially reducing risk of atherosclerosis (hardening of the arteries). So this year, make a conscious decision not to take every moment of every day so seriously.
Cover photo illustration by C.J. Burton for USA WEEKEND
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10 steps to a younger you
Two top docs share their Rx for adding years to your life.
By Michael F. Roizen, M.D., and Mehmet C. Oz, M.D.
It may seem as if your genes are predestined to make you fat, sick or an uncontrollable cheese addict. But these tips from Michael F. Roizen, M.D., and Mehmet C. Oz, M.D., will help alter your biological destiny to live younger, longer and better.
Get some sun or vitamin D.
Recent studies show that vitamin D -- which is produced in skin exposed to the sun -- can decrease the risk of cancer. To reap the benefits, you'll need 800 international units (IU) of D a day. Getting 20 minutes a day of summer sun, or winter sun south of L.A., can do the trick -- but you'll have to skip the SPF. Better bet? Drinking skim or soy milk, eating fortified foods or taking dietary supplements.
Eat tomato sauce.
Sure, it's annoying when the stuff dribbles on your white shirt, but tomato sauce is one of the best things to include in your diet. It reduces blood pressure, minimizes plaque in your arteries and is linked to lower cancer rates. To get enough lycopene (the antioxidant believed to do much of the good work), shoot for 10 tablespoons a week.
Pick your teeth.
Flossing helps combat gingivitis and periodontal disease, which can cause inflammation in your body and aging of your immune and arterial systems. Brush teeth twice a day and floss daily to reduce risk (and remove those broccoli florets). Every six months, get a professional cleaning and have your gums checked.
Drinking coffee can help combat Alzheimer's.
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Grab a cup of coffee.
If you don't experience the headaches, racing heartbeats or gastrointestinal upset that the caffeine in coffee can cause, drink up. Studies show that coffee reduces the risk of Parkinson's disease and Alzheimer's.
Eat nuts to increase your "good cholesterol."
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Increase your HDL.
Get a blood test to find out your level of HDL -- the healthy cholesterol. Study after study shows thehigher the number (above 50), the better. That's because the clog-clearing cholesterol helps lower your risk of heart disease, stroke, impotence and memory loss. Best ways to increase HDL:Exercise, eat healthy fats (like olive oil and nuts), and have one alcoholic drink every day. Niacin and vitamin B5 also help raise HDL.
Avoid certain fats.
The biggest nutritional villains of all? Trans fats (partially hydrogenated oils) and saturated fats (typically found in meats and coconut and palm oils). Both turn on a gene that causes inflammation in your arteries. Try to limit your intake to less than 20 grams a day (combined).
Wash your hands (and food).
Thousands of Americans die each year from food-borne illnesses, and many more get seriously sick. The easiest way to prevent disease: Wash your food and hands, and replace your kitchen sponge with towels that can be washed in hot water and bleached.
Get a flu shot every year.
Everyone knows that flu shots can save you from getting the flu bug, but these immunizations also decrease inflammation in your body -- which can improve the health of your arteries and reduce the risk of a stroke or heart attack.
Reach out to friends.
Talking to friends and family members reduces stress, which can age our arteries and immune systems. Whether it's a phone call at home or, even better, while walking, social networking has greatbenefits beyond finding out who got kicked off "American Idol."
Sweat.
Exercising three hours a week keeps your heart pounding like a drum line and your brain sharp. A recent study showed that seniors who got aerobic training over the course of three months had better cognitive function (including memory and ability to screen outdistractions) than those who didn't exercise.
OUR EXPERTS: Michael F. Roizen, M.D., and Mehmet C. Oz, M.D., have written a series of truly page-turning medical primers, including the No. 1 New York Times best sellers, "You: The Owner's Manual" and "You: On a Diet."
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