Issue date: June 27, 1999

In this issue:
6 bonus tips
If you do nothing else, do this

Don't exhaust yourself in pursuit of a healthier life. Play it smart. These tips target life's biggest dangers and deliver the best payoff.

By Lydia Strohl and Jim Thornton

1.Wear a seat belt. Annual death toll on the nation's highways: 43,200. Accidents are a leading cause of death for adults 25 to 44. But buckling up reduces fatalities by 45% and serious injuries by 50%. The American Automobile Association estimates the typical driver has an accident every seven years, mostly fender-benders. Don't drink and drive, especially when sleepy: The Sleep Disorders Unit at New York University reports that one drink in a tired driver has the effect of six in an alert one. The most dangerous drug on the road, however, is testosterone: 70% of those killed in vehicular accidents are men.

2.Quit smoking. OK, it's not easy. But smoking is linked to heart disease, the No. 4 killer of adults ages 25-44 and the top cause of death in older adults. So if you smoke, quitting is the single most effective strategy for better health. It's a powerful challenge: A recent study showed it took an average of 18.6 years for former smokers to quit.

3.Sleep soundly. A good sleep lowers stress while raising mental acuity and focus. Drowsy driving causes 1,500 deaths and 100,000 car crashes annually. To maximize the benefits of sleep, avoid alcohol, caffeine and heavy meals within three hours of bedtime. Intense evening exercise can diminish sleep. The only beneficial bedtime workout is sex, which releases calming endorphins.

4.Use condoms. The No. 1 cause of death in those ages 25-44 is HIV, largely transmitted through bodily fluids (blood, semen). Of AIDS cases diagnosed since 1981, nearly 60% could have been prevented by using condoms, which are 98% effective against AIDS and also ward off many other sexually transmitted diseases. STDs are a silent health crisis: Some studies estimate as many as 25% of Americans have genital herpes, and as many as 50% of college women may have human papilloma virus, or HPV. Bad news, women: STDs can cause cervical cancer and sterility.

5.Eat fruits, vegetables ... and fat. Phytochemicals give colorful fruits and vegetables their hue, plus the power to boost energy and ward off disease. Broccoli, for instance, has an array of nutrients that may help boost the immune system and fight heart disease, asthma and osteoporosis. Spinach supplies folate, which may combat heart disease, birth defects and mental decline with aging. Orange foods, such as carrots and sweet potatoes, are high in cancer-fighting beta carotene. And don't cut fat to the bone: After years of dueling studies, most experts bless 30% of daily calories from fat. What's important is where the fat comes from; that determines where it goes. Saturated fat (fatty red meats, butter) can clog arteries and raise cholesterol. Monounsaturated fats (peanut, canola, olive oils) lower bad cholesterol and raise the good. Nuts, high in monounsaturated fat, are tops for fighting heart disease, say researchers at Loma Linda (Calif.) University.

6.Exercise routinely. The buzzword is "lifestyle physical activity." Raking leaves, taking the stairs, walking the dog - even mellow movement can cut heart-disease risk, control weight and improve blood pressure and mood. Strength also is key: 90-year-olds who lifted weights boosted muscular strength 174% in eight weeks. Lifting builds muscles, bone density and metabolic rate, and retards aging. The American College of Sports Medicine recommends all adults strength-train at least twice a week.

7.Take a daily aspirin. If aspirin were discovered today, it would be hailed as a miracle drug. It reduces pain and inflammation, slashes heart-attack risk and perhaps prevents polyps in the colon from turning cancerous. But aspirin can have side effects, most commonly stomach irritation. See your doctor before long-term use.

8.Get a checkup. Disease is easier to treat early than late. Regular checkups should include a physical exam and family history, blood pressure and cholesterol screenings, blood and urine analysis and other targeted tests. Each year, women over 18 should get a Pap smear, and men over 50 should get a rectal exam and a PSA blood test to check for prostate cancer. Don't forget shots: Update childhood inoculations with diphtheria and tetanus boosters every 10 years.

9.Turn off the TV. Studies show that those who spend lots of time in front of the tube are more sedentary, eat more snacks and are more obese than those who don't. Turning off the set also allows more time for family, friends and creative, emotional and physical activities.

10.Laughter is the best medicine. So say researchers at the Medical Institute for Recovery Through Humor in Oklahoma City. Laughing reduces stress hormones, fends off disease by activating immunological cells, elevates brain awareness and even increases levels of natural pain-killing opioids.

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6 bonus tips

Wear sunscreen.
Get a smoke detector.
Drink lots of water.
Wash your hands.
Get a flu shot.
Share your concerns with other people.

If you do nothing else, do this

Individuals are less satisfied with their own health than ever, says Arthur Barsky, M.D., a hypochondria expert at Harvard University. "In nationwide polls," he says, "46% identify 'good health' as the greatest single source of happiness, ahead of 'great wealth' and 'personal satisfaction from accomplishments.' " Studies also show that people who accept their infirmities are far more upbeat about life. So accept yourself, even if that means you don't - or won't - follow the 10 health tips listed here.

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