health

Healthy Hack: The Skinny on Eggs

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Did You Know the Latest Research is Not Pretty for Eggs?

Researching finding:  a report in JAMA of a very thorough long-term analysis involving nearly 30,000 men and women initially free of cardiovascular disease suggested otherwise. The researchers . . . found that eating as little as one-half an egg a day could increase a person’s risk of heart disease, stroke and premature death. “My study showed a dose-response relationship. The higher the consumption of eggs, the greater the risk. Those who consumed less than one egg a week had no increased risk.”

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Sleep Hack: Create a Sleeping Environment

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In the waking hours, perfect your sleep hygiene. No more 4 a.m. stare sessions. Develop a sleep schedule with consistent bedtimes and wake times; unplug from electronics well before you hit the hay; and make sure your bedroom is dark, cool and used only for sleep and intimacy. Poorly timed exercise and napping, along with the consumption of caffeine, alcohol and certain foods can also wreak havoc on your sleep. 

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Longevity Tip: 2 of 5 Tips To Go Beyond 90

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Tip 2: Keep Your BMI Between 19 and 25

Not quite sure what your body mass index (BMI) is?  Here is the link to find out. If you are like most people . . . The natural inclination is to say the BMI system is wrong, bogus, or a terrible measure of health. Despite the limitations, BMI is a proven predictor of longevity within a population of people.  And when it comes to living a long life, studies show that the BMI sweet spot seems to be 20 to 25. Even if you have battled weight all your life, it is easy for most people to maintain a BMI below 25. In fact, after working with thousands of patients, you only need to remember three things when it comes to optimizing your weight – No sugar, no flour, and nothing after 7 PM.

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Health Hack: Learning to Let Go

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Did You Know Forgiving Others Has Significant Health Benefits?

Almost everyone has experienced being wronged by someone. . . . But hanging on to those negative feelings can do great harm to your health. Forgiving a person who has wronged you is never easy, but dwelling on those events and reliving them over and over can fill your mind with negative thoughts and suppressed anger. When you learn to forgive, you are no longer trapped by the past actions of others and can finally feel free. Practicing forgiveness can have powerful health benefits. Observational studies, and even some randomized trials, suggest forgiveness is associated with lower levels of depression, anxiety, and hostility; reduced substance abuse; higher self-esteem; and greater life satisfaction.

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Sleep Hack: Hide Your Clock & Smart Phone

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Don’t watch the clock. Another common anxiety that lurks in the wee-hours of a sleepless night is the mounting awareness that you’re not asleep when you should be. Stress and frustration – not typically emotions that welcome relaxation – escalate as you fret about how you need to be up for work in four (or three or two) hours. The experts’ suggestion? Get rid of time cues. “No clock watching,” Walia says, “That’s a big no-no. Turn the clock around.”

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Stress Hack: #3 of 4 Strategies to Stop a Panic Attack

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Close Your Eyes, Reduce Stimuli, & Focus on Breathing

Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.

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Longevity Tip: 1 of 5 Tips To Go Beyond 90

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Tip 1: Breathe Clean Air

While this study specifically looked at smoking, countless other studies have linked any form of air pollution to heart disease, cancer, and a shortened life.  The message is simple.  Make clean breathing a must. In addition to not smoking, you also don’t allow anyone to smoke around you.  The same goes for electronic cigarettes. Besides smoking, air pollution can be a huge problem.  Indeed, studies show that air pollution may rob you of up to 5.5 years of life!  And when it comes to air pollution, indoor air quality is generally much worse than anything you may encounter outside of your home.   For indoor air pollution, studies show that even breathing the stench of smoke on the clothes of smokers puts you at risk.

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Health Hack: Fill My Cup To The Brim & Let It Overflow

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Did You Know Optimists Live longer?

According to a study from Duke University Medical Center, heart patients who were more optimistic about their treatment, actually lived longer than those who were more pessimistic in their mindsets. Also, according to findings of a study published in the European Heart Journal, people who are optimistic have less chance of suffering from heart disease.

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Sleep Hack: A Technique to Quiet Your Mind

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Try other relaxation techniques … like progressive muscle relaxation. Working from your toes to your forehead, tightly tense each muscle group for five seconds, and then relax. Or try “mental distraction techniques,” as Olson labels them, such as picturing yourself someplace pleasant and calm or – yep – counting sheep. Fixating on your sleeplessness only makes those sweet zzz’s more elusive. With these techniques, “you’re getting your mind off ‘I can’t sleep; I can’t sleep; I can’t sleep,’ and onto something else,” he says.

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Stress Hack: #2 of 4 Strategies to Stop a Panic Attack

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Recognize You Are Having a Panic Attack

By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK. Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.

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