20 Quick and Easy Ways to Get Healthier Fast

Little moves, big results

Being healthier doesn’t have to mean overhauling your entire lifestyle. Sometimes all it takes is a few simple changes. From eating more carrots to watching puppy videos (that’s right, puppy videos), these quick-and-easy tweaks to your daily health regimen can make a huge difference in the way you feel.

Grab your toes and pull

“This boosts circulation after your feet have been cramped in shoes all day,” says Michele Summers Colon, DPM, a podiatrist in El Monte, California. “Without proper circulation, the muscles and nerves in our toes don’t work properly. And that can cause pain in your knees, hips, and back.”

Wash the linens

Dust mites, a major allergy trigger, love to hang out in your bed. Zap ’em by laundering sheets and pillowcases every week in hot water. Also smart: Use mattress and duvet covers designed to keep mites out.

Fly right

Flying? Turn on the air vent above your seat. “I fly a couple of times a week,” says Travis Stork, MD, an emergency medicine physician and co-host of The Doctors. “Part of the way I stay healthy is by being very conscientious about all of the germs that are on planes. I turn on the air vent and angle it so it blows air down in front of my face—that’s filtered air and it creates a little bit of a barrier to keep the germs going around the cabin from getting into my nose or mouth.”

Do 25 jumping jacks

Move your body, no matter how briefly, to stop the stress response in its tracks and change the channel on your mood, says Lisa Oz, author of US: Transforming Ourselves and the Relationships That Matter Most.

Silence your phone at night

Don’t let your loved ones interrupt a deep sleep. “I alerted friends and family to when I would be sleeping so I could minimize noisy calls and texts,” says Marni Hillinger, MD, a medical resident in New York City. “Turning the phone off works, too!”

Get your shots

Get a yearly flu vaccine? Great. Now add a TDaP booster. TDaP stands for tetanus, diphtheria, and pertussis—and that last disease, also known as whooping cough, is a particularly dangerous respiratory illness. In fact, cases of pertussis in the U.S. have risen about 137% since 2000.

“For most adults, that means a nasty cough; in children, it can be worse,” says Ana Pantoja, MD, staff physician for AltaMed in Boyle Heights, California. “So if you have kids or are around kids, it’s essential to get vaccinated.” Even if you got the shot as a child, you still need one booster as a grown-up. (You’ll also need a tetanus booster every 10 years.)

Drop your underwear

Going commando once in a while (say, overnight) couldn’t hurt, especially if you’re prone to UTIs. “Wearing no undergarments—or just cotton ones—allows the external genitals to dry and reduces bacteria growth that could otherwise make its way into your urethra and cause a bladder infection,” says Sherry Thomas, MD, an OB-GYN and surgeon at St. John’s Regional Medical Center in Oxnard, California.

Going commando once in a while (say, overnight) couldn’t hurt, especially if you’re prone to UTIs. “Wearing no undergarments—or just cotton ones—allows the external genitals to dry and reduces bacteria growth that could otherwise make its way into your urethra and cause a bladder infection,” says Sherry Thomas, MD, an OB-GYN and surgeon at St. John’s Regional Medical Center in Oxnard, California.

Keep medical info handy

Put a card in your wallet that lists any allergies you have and medications you’re taking, in case you end up in the ER and are unable to speak for yourself. Says John M. Kennedy, MD, co-author of The 15-Minute Heart Cure, “It could just save your life.”

Crank down the volume

MP3 players can create sound up to 120 decibels—loud enough to cause hearing loss over time. “Follow the 60/60 rule: Keep volume coming through your headphones to no more than 60 percent of the max, for no more than 60 minutes a day,” says James Foy, DO, an osteopathic physician in Vallejo, California.

Nuke the dish sponge

“This is the germiest thing in your house,” says germ guru Charles Gerba, PhD, a microbiologist at the University of Arizona in Tucson. “About 15 percent of sponges contain bacteria that can make you ill.” So toss them in the dishwasher once a week or microwave them damp on high for 30 seconds.

Don’t lose sleep

Are your nerves keeping you up at night? “When my mind starts racing in bed, I think about the next day’s challenges. Then, I take long breaths, thinking, Breathe in, breathe out,” says Olympic swimmer Rebecca Soni. “It takes practice, but if you do it regularly, your body learns how to relax.”

Check yourself out

“Do a full-body skin check once a month in a well-lit room,” advises Joshua Zeichner, MD, director of cosmetic and clinical research at Mount Sinai Medical Center in New York City. “Grab a hand mirror if you have one. Ask a family member to check out your back if you can’t see it. Look for new moles or old ones that have changed or grown (then have a dermatologist take a look). I also recommend a total-body check with a derm yearly—twice a year if you have a personal or family history of funny moles. Early detection is key in treating skin cancer”—the most common cancer in women.

Munch on carrots

The humble carrot never got much attention, but it’s now a nutritionist favorite, thanks to its high vitamin A content—just one half cup has almost double the amount you need for healthy eyes. They’re hot with chefs, too, making it easier to get your good-vision fix.

Wear an activity tracker

Whether it’s a Fitbit, a Nike FuelBand, or any old pedometer, studies show that people who wear a device that tracks the number of steps they’ve taken each day get moving more than those who don’t.

Take a ticker test

You may not think about your cholesterol, but you should: Having high numbers is a major heart-disease risk factor that even slim women can have. Thanks to the Affordable Care Act, you may be able to score a screening without paying one cent for it if you have a family history or other risk factors, according to Kathleen Sebelius, secretary of the U.S. Department of Health and Human Services. For a list of more preventive screenings that now have no co-pay, go to healthcare.gov.

Fight daylight savings blahs

When we “spring forward” this month, the lost hour can have a bigger effect on our bodies than we might think: “You might feel jetlagged, and it can take two to five days to adjust,” says Meir Kryger, MD, professor of medicine at Yale University.

His fix: “Get some sunlight as soon as possible”—by raising window shades or making a coffee run—”to help re-synchronize your body clock. Luckily, the switch-over happens on a Sunday morning, so many of us don’t have to go to work that first day!”

Stay rested on the road

“At hotels, I keep lighting soft and bring lounging clothes and my Dream Sack, a thin, silk sleeping bag,” says flight attendant Tracy Cristoph. “On planes, I close the shades and wear an eye mask and noise-cancelling headphones or earplugs.”

Say yes to puppy videos

Pets are a proven stress-buster, but you knew that. Head to wimp.com/littlepuppy, stat, to melt even the gnarliest of bad moods.

Make instant hot cocoa

Research, including a study published in the journal Appetite, shows that even a bit of chocolate can boost your mood almost immediately.

Go outside!

“Fresh air is full of feel-good negative ions, which may boost oxygen flow to the brain,” says Kathleen Hall, PhD, founder of the Stress Institute in Atlanta. “If you can, combine it with exercise, like a brisk walk—activity boosts endorphins and energy.”

Top 25 Fitness Tips and Strategies from the Experts

Are you tired of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don’t reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you’re not ready to take that step, or if you’d prefer to go it alone, rest assured, we spoke to some of the nation’s finest personal trainers who gave us 25 insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits.

RER’s New Healthy Chapter

Hello! I am pretty excited about this… I decided to become a Health Coach through the Institute of Integrative Nutrition. I have actually thought about this for YEARS and years . But then ol’ RER took off and kept me super busy and I kinda pushed it aside.

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Recently it’s been nagging at me again. I am obsessed with learning about health and food and balance and helping people. I really want to take my knowledge further. And I want to align myself with others who are passionate about healthy living.

My personal issues with binge eating and more recently hypothyroidism, have required me to do tons of research, self care and trial and error to find out how to keep myself healthy. It’s been a very long journey to learn what my binge eating triggers are and how to fuel myself in a healthy way.

I’m still working on eating the best diet for my thyroid issues (a recent blood test actually showed my T4 is now low – in the past it was just my T3). My family physician doesn’t have a ton of information on the best nutrition for thyroid issues and has always encouraged me to read up on it myself. I feel like becoming a health coach in combination with overcoming my own obstacles open up an opportunity for me to help you/my friends/strangers in the supermarket…

I know I have so much to learn. But given my personal experiences, I have so much to share. And after researching the program and their instructors I decided to just go for it!

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I have signed up for the next session starting in July. It’s a year long virtual program. I was lucky enough to hear about a Memorial Day discount that took a lot of $$$ off tuition and IIN is offering to give that same discount to anyone who signs up and mentions me (Monica Olivas not necessarily Run Eat Repeat, but maybe that would work too). I did a lot of research so if you’re interested you can also email me with your questions.

So yeah… let’s see how this goes!

Related… now I have to mention this to Ben as I just realized I didn’t tell him yet. Monican is busted!

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In other news…. Florida is still hot and beautiful and fun! I had to stay inside for most of the morning to get work done, but I’m planning on heading back out to take a walk and soak up the salty air right after I’m done with this post.beach-florida-rainbow-671x503_thumb

And Corey and I went snorkeling yesterday! Sadly I went at the worst time and it wasn’t very clear. I did see some Sheepshead fish! But I should try it again asap!

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Question: When was the last time you went snorkeling?

Fun fact: I’m too scared to do SCUBA diving. For now at least.

Primp Tip: 10 Tips for Better Skin

Perfect skin has always felt like the carrot dangled in front of me—so close, yet so far away. If there’s been a blog or magazine article professing the secret to perfect skin, chances are I’ve read it and attempted to follow its advice. (Never fall asleep in makeup: check. Stay out of the sun: check. Drink plenty of water: check.) Yet I’ve struggled to find a skincare routine that really works for me. (And I still suffer from breakouts, skin sensitivity, dryness, and more.) So this year, I’ve made it my goal to kick my complexion up a notch with 10 skincare resolutions courtesy of the one and only Kate Somerville. Whether it’s acne, a dull complexion, or premature aging you’re worried about, Kate’s advice will truly take your skincare routine to the next level.

Follow these 10 tips and you’ll be well on your way to better skin…

1. Apply sunscreen everyday.

According to Kate, sun protection is the single most important element for healthy skin. When clients come to her with something they don’t like about their skin, it’s most often an effect of sun damage. Sun degrades the skin’s collagen and elastin, and affects our body’s ability to create healthy new cells. So make it a resolution to never leave the house without applying sunscreen with an SPF of at least 30—even in the winter and on cloudy days. Look for a broad spectrum SPF (which means protection from all UV rays) like Kate Somerville Daily Deflector SPF 50.

2. Make sure you’re using the right products for your skin.

Know your skin! Taking the time to get to know your skin will really help you navigate through the aisles and aisles of products in-store. Is your skin type oily, combination, or dry? If you’re not sure, enlist a dermatologist or aesthetician to help you assess your skin and your concerns. Also, keep in mind that different areas of your face may have different characteristics and concerns. As Kate explains, one common skincare mistake is using the same product all over your face. And no matter what your skin is like, hydration is key. If your skin is really oily, just look for an oil-free product with Hyaluronic Acid in it.

3. Exfoliate.

Exfoliation should be a part of every skin care regimen. Kate recommends exfoliating twice per week if you’re in your 20s, three times a week if you’re in your 30s, and up to four times a week if you’re in your 40s. Exfoliation is really important because it lifts dry, dull skin and allows products to penetrate and work more effectively. Look for exfoliating formulas with fruit enzymes like ExfoliKate (or ExfoliKate Gentle). They gently dissolve dead skin. Stay away from products containing sharp nuts or seeds, because they can actually damage skin. Always exfoliate with steam (in the shower for example). Steaming not only warms the skin, it also adds moisture and hydration to soften skin.

4. Don’t neglect your neck!

Our necks can show our age more than our faces, so it’s incredibly important to take care of that skin. Kate recommends bringing any products you’re using on your face down to your neck, and massaging them in an upward motion to create a lifting effect. Like your face, the most important step is to wear SPF daily. Also, moisturize morning and night.

5. Purify your water.

The simplest thing you can do to ensure that your skin is properly hydrated is drinking more water. We all know that by now. But in addition to drinking plenty of water, Kate recommends looking into what’s in your local water supply. Your locate Department of Water should provide you with specific data on chemicals and impurities in your water. You can then decide whether you want to use a home filtration system or a purifier. Certain metals and impurities can be filtered out, but other chemicals, drugs and toxic materials cannot.

6. Watch your dairy, coffee, and alcohol intake.

What we put into our body is every bit as important as what we put onto our face, says Kate. Be wary of dairy. Studies have shown that milk contains steroid hormones and other compounds that may contribute to clogged pores, inflammation, and yes, acne. Coffee dehydrates the skin, so you should try to limit your intake to no more than two cups a day. Also, try drinking an eight-ounce glass of lemon water beforehand to help neutralize the coffee’s acid. Limit your alcohol intake to no more than one to two drinks per day. If you want to enjoy a drink, opt for red wine, which contains the protective anti-aging compound called resveratrol. Note: One serving of wine is just 5 oz., which is not the average pour when you’re dining out!

7. Supplement your skincare.

There are so many supplements that benefit skin health. These are a few that Kate recommends:

  • Vitamin A is your skin’s “maintenance man” in that it helps keep skin operating properly. This vitamin repairs and reinforces the mucous membranes and tissues that protect against bacteria and viruses from entering your body. It keeps your skin from becoming dry, flaky and wrinkled, and also helps prevent acne.
  • Calcium is a major player when it comes to skin health. Low levels of calcium in our skin can make us more likely to experience premature aging and have a higher risk for skin cancer.
  • Vitamin C is vitally important to our bodies and our skin in particular. It is instrumental in forming collagen, helps heal wounds, and fights free radicals.
  • Fish oil and flaxseed oil (with essential omega-3 fatty acids) work to hydrate and lock moisture into cells. Hyaluronic-acid supplements are also incredibly effective in attracting more water to the skin cells and then locking it in by preventing evaporation.

(Before adding any supplements to your routine, make sure you consult with your physician of course!)

8. Do the double cleanse.

It’s so important to fully remove ALL of the makeup, dirt, debris and other junk that’s gathered on your skin. Kate promotes the ‘double cleanse’ with her clients. First, use a makeup wipe to remove impurities on the surface. Use both the front and backside of the wipe. Then, apply a cleanser (suited for your skin type) to penetrate deeper and fully cleanse the skin. You can also use a cleanser twice if you prefer.

9. Pop properly.

Let’s face it… sometimes it’s impossible to resist popping that pimple (even if you know you shouldn’t!). So if you’re going to do an at-home extraction, it’s important that you at least know how to do it correctly. According to Kate, there are a few main principles to follow when you you’re extracting: only extract if the blemish is ready, use the proper supplies, cleanse and steam skin thoroughly, and give the blemish a canal. Begin by gathering your supplies: a lancet, your cleanser and exfoliator, a clean washcloth, some tissue or cotton swabs, witch hazel and Neosporin. Cleanse and exfoliate skin, and apply a warm compress to steam skin. Wrap your fingers in tissues or use cotton swabs. Start with blackheads by gently squeezing with 2 cotton swabs or your tissue-wrapped fingers. Do the whiteheads next, but only if they’re ready. Carefully pierce the center of the blemish by pushing the lancet straight in and straight out. This provides the canal. If you don’t give the blemish a canal, you’re actually breaking the skin and creating an injury, which can leave a scar. The blemish can also erupt under the skin, which can lead to an infection. That’s why it’s important to use lancets. (Do not reuse lancets! Discard them after using.) Gently release the infection by squeezing at the base of the blemish.

10. Get regular facials.

Even the best at-home skincare routine isn’t a true replacement for regular facials. If you can afford to set aside a facial fund, stop in to see your aesthetician regularly. Exactly how often you need a facial depends on your skin type. Kate recommends getting a facial every 3-6 weeks if you have oily/acne-prone skin, every 4 weeks if you have dry skin, every 4-6 weeks if you have combination skin, every 6-8 weeks if you have normal skin, and every 8 weeks if you have sensitive skin. And be sure to discuss any issues you’re having before you begin so you’re your aesthetician can choose a treatment that is targeted for your skin type.

Are you going to follow these 10 skincare resolutions?

Cheers to 2015: the year of perfect skin!

Building muscles with hard work

Q How has your exercise regimen changed over the years?A I used to focus only on muscle groups that I thought would impress people, so I trained justmyupper body and focused heavily on my chest and arms. I did not train my legs and back until I picked up dragonboating in Republic Polytechnic.

I realised there wasmuchmore to training and incorporated different exercises into my workouts as I read online and watched videos.

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Since then, I have been training every muscle group– essential for bodybuilding where you need the “total package”.

Q Has there ever been a time when you were not fit and fab?

A After I competed in the National Bodybuilding Championship in 2014, I had a slipped disc.

160315 Fitness routine_Brendan_reviseI had to stop training for some time, so all I did at home was play computer games and eat whatever I wanted.

I cut myself some slack as I was about to enlist in national service. My weight shot up to 89kg, which meant that I had gained close to 10kg in a month.

It was a low period for me– mentally and physically– so I told myself I needed to focus on my recovery and resume my usual lifestyle.

Q How has that injury affected you?A I went back to the gym after a month of rest, but avoided exercises that would stress my lower back

. I gradually added more exercises to my workout when I felt stronger. Even up till today, I cannot do certain exercises such as deadlifts or normal barbell squats.

When I do certain rowing movements for my back, I have to find the correct angle so as not risk re-injury and I cannot use heavier weights like I used to.

I’ve seen a specialist and was told that if I injure it badly again, surgery would be needed. I still go for weekly physiotherapy.

Q What is your typical diet like?

A My diet differs on training and non-training days. I always start my day with a protein shake and eggs. On training days, I consume up to 2,400 calories, comprising mainly carbohydrates and protein, and keeping fat low.

On these days, sweet potatoes, chicken fillets, rice cakes, vegetables and cereal would cover themajority ofmymeals.

On non-training days, I consume up to 1,900 calories. I lower my carbohydrates, maintainmyprotein intake but increase my fats. I would have salmon, almonds, peanut butter, vegetablesand eggs.

  • BRENDAN ONG

  • AGE: 21WEIGHT: 74kgHEIGHT: 1.7mMr Ong has his older brother Jonathan, 26, to thank for setting him on the road to fitness.

    It was Jonathan who encouraged him to work out in secondary school, who gave him his first scoop of protein powder and who taught him how to exercise in the gym.

    Two weeks before the National Bodybuilding Championship in 2014, Jonathan signed Brendan up without his knowledge. Brendan had wanted to take part, but did not feel confident enough about his own body. He did Jonathan proud by coming up tops in the Classic Bodybuilding category and taking third spot in the Juniors Under 75kg category.

    Last month, Brendan distinguished himself in two categories at the NABBA WFF Singapore Muscle War, placing second and third.

    At first, he thought it was “weird” to stand onstage posing in a tiny piece of underwear but, later, he found himself enjoying the chance to show off the body he had worked so hard to transform.

    He wants to continue with bodybuilding for as long as he can. The bachelor lives with his parents and brother in western Singapore.

    Joan Chew

10 All-Natural Ways to Stay Young

Hello, fountain of youth! Stay young with these amazing, completely natural age erasers that boost brain power, stop stress, and smooth skin.

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Stress Less

Getting older — without being doomed to wrinkle-dom and jiggly thighs — does not require a high-priced trainer and a bucket o’ Botox. We swear it. We know it. We asked top researchers to share their stay-young secrets for winding back time naturally. Their advice will help you stay young and have you looking and feeling everyday fabulous, by doing everyday smart things: exercise, eat healthy, de-stress — not so hard, right? Try it today.

The Workout That Helps You Lose Weight and Stay Young

Get the complete You on a Diet Workout, developed by Dr. Mehmet Oz and Dr. Michael Roizen, authors of the best-selling You on a Diet.

1. Give yourself a break

Recent studies show that stress causes physical changes in the body that can accelerate aging. Surges of the hormones adrenaline and cortisol cause blood pressure to rise and the heart to beat faster. These days, when our stressors seem unrelenting (a steady stream of job pressures, traffic jams, money problems), chronic doses of adrenaline and cortisol take a heavy toll on our physical and emotional health. “Sixty to 90 percent of all doctors’ visits each year are related to anxiety, depression, obsessive anger and hostility, insomnia, high blood pressure, heart attacks — all problems caused by stress,” says Herbert Benson, MD, author of the landmark book The Relaxation Responseand a founder and director emeritus of the Benson-Henry Institute for Mind Body Medicine in Boston.

The most effective way to halt this destructive chain of events is to meditate, using what Dr. Benson calls “the relaxation response.” The technique involves repeating a mantra — a word, sound, phrase, or prayer — for as little as 10 minutes a day. A 2005 study conducted at Massachusetts General Hospital in Boston showed that meditation helped prevent age-related changes in the brain.

Try it! Once or twice daily, for 10 to 20 minutes (yes, you do have the time — you just have to make it), sit in a quiet place, close your eyes, relax your muscles, roll your head, neck, and shoulders, and breathe deeply. On each exhale, repeat your mantra. If other thoughts try to invade, says Dr. Benson, tell yourself, “Oh, well,” and return to your word or phrase. When you’re done, keep your eyes closed for an extra minute; slowly allow everyday thoughts to flow back into your mind. Still not into the idea of meditation? Do yoga, or something active and repetitive, like running, instead. Focus on your breathing and how your feet land with each stride. Get your to-do list out of your head, says Dr. Benson.

2. Consume more fat

The healthy kind, that is. Omega-3 fatty acids (found in salmon, walnuts, and seeds) help stabilize your mood, maintain bone strength, and help prevent visible signs of aging by reducing inflammation in the body, explains Nicholas Perricone, MD, a leading anti-aging expert and author of 7 Secrets to Beauty, Health, and Longevity. “Omega-3s also boost the ability of the body’s enzymes to pull fat out of storage — from your hips, say — and use it as energy,” he says. “Omega-3s keep you healthy and your skin radiant.”

Try it! “Virtually every expert agrees that you need two grams of omega-3 fatty acids a day,” says Michael Roizen, MD, chair of the division of anesthesiology at the Cleveland Clinic in Ohio and coauthor of You on a Diet. Eat plenty of fatty fish such as wild salmon (a 3-ounce serving has 6.9 grams), as well as walnuts (one-half ounce has 9.2 grams), says Dr. Roizen. If you aren’t getting enough omega-3s from your diet, consider taking fish-oil supplements.

3. Get off the couch

Not only does regular exercise help you lose weight, tone muscles, build healthier bones, and boost mood, it can also help you think clearly. Studies cited by the National Institute on Aging demonstrate a connection between physical exercise and better brain power. “Walking for just 10 minutes a day lowers your risk of Alzheimer’s by 40 percent,” says Gary Small, MD, director of the UCLA Center on Aging and coauthor of The Healthy Brain Kit. “Physical conditioning reduces stress and anxiety, which wipe out your memory bank.”

Try it! Make time for three 20-minute workouts a week. Run, bike, swim, dance — do whatever you enjoy most.

4. Feel the love

Anyone who’s ever fallen head over heels or discovered an activity that makes them eager to jump out of bed in the morning knows that passion is a powerful drug. “It’s the central motivation of all human activity,” says Gail Sheehy in her new book, Sex and the Seasoned Woman. The ability to embrace life boosts self-esteem, fuels the immune system, and improves cardiovascular health. Passion in bed can be particularly beneficial: “Loving touches release hormones, including oxytocin, that reduce stress and anxiety,” says Mehmet Oz, MD, professor of surgery and vice chairman of cardiovascular services at New York-Presbyterian/Columbia University, as well as the coauthor ofYou on a Diet. “If sex is a purely hedonistic process, it won’t have the same results.”

Try it! Banish boredom and isolation at all costs. Rekindle the flames with your partner. Or discover a new love in the form of a mental or physical pursuit: Take up painting, join a book club, start a running program (you’ll find motivation and tips and connect with other women like you through Team FITNESS, our personalized online exercise community, at fitnessmagazine.com/teamfitness). Do whatever it is that makes you feel energized and alive.

5. Drink red wine

Last fall, a groundbreaking study showed that mice on a high-fat diet supplemented with resveratrol, a substance found in the skin of grapes, had longer average lifespans than those not given the resveratrol. According to the study’s co-lead researcher Rafael de Cabo, PhD, of the National Institute on Aging, resveratrol clearly reduced the risk of diabetes and liver problems in mice, leading to a significant decline in obesity-related deaths. But here’s the catch: “You’d have to drink 180 bottles of red wine a day to get the same benefits,” says Dr. Roizen.

Researchers are working now to improve the potency of resveratrol in order to develop a pill that contains the optimum amount of the substance. In the meantime, there’s plenty of evidence that a little red wine can offset a host of health problems. A new animal study from Johns Hopkins University suggested that red wine can diminish brain damage caused by stroke by as much as 40 percent. And research released last year showed that grape-seed procyanidins, found in red wine, helps reduce arterial clogging, resulting in lower blood-cholesterol levels and a reduction in deaths from heart disease.

Try it! Until an optimally potent resveratrol pill is available, enjoy red wine, but it’s best to follow the latest alcohol guidelines from the American Medical Association and drink no more than one glass (5 ounces) a day for your health.

6. Do yoga

More energy, better posture, greater flexibility, improved mood, and less stress are just some of the rewards of this mind-body workout. “Yoga means ‘union’ in Sanskrit,” says Cyndi Lee, founder of New York City’s Om Yoga and a FITNESS advisory board member. “Through conscious yoga breathing, you become aware of the connection between mind and body.” That translates into major anti-aging advantages. Yogic breathing has been shown to oxygenate the cells, ridding them of toxins, helping prevent illness, and making skin radiant. Unlike other exercises, says Lee, yoga poses are designed to work the inside of your body as well as the outside, which helps rejuvenate the digestive system, the reproductive system, even the immune system. “Yoga is like wringing your body out like a washcloth,” she says. “It’s one of the best ways to keep things moving.”

Try it! Practice yoga or other mind-body activities at least twice a week, says Lee, to give yourself an energy boost, help build bone mass, and de-stress.

7. Bite into a superfruit

There’s a good reason we’re hearing so much about pomegranates these days. “Current studies show that they are more beneficial than other fruits,” says Dr. Oz. Pomegranate juice has been found to lower cholesterol and blood pressure, possibly delay the onset of atherosclerosis, and potentially help reduce the risk of Alzheimer’s disease; researchers believe it may also help prevent some forms of cancer from starting or progressing. Pomegranates can also protect the skin from damage caused by UV rays, according to a study published last March.

Another promising anti-ager is the goji berry, a fruit native to Tibet that boasts 500 times more vitamin C by weight than an orange and is considered to be the most abundant source of carotenoids, a type of antioxidant, on earth. This little nutritional powerhouse — which tastes like a denser, sweeter cranberry — also contains more iron than spinach, 18 amino acids, calcium, magnesium, zinc, selenium, and vitamins B1, B2, B6 and E, according to Dr. Perricone. The goji berry stimulates the release of human growth hormone, a natural substance in the body that improves our ability to sleep, helps us look younger, reduces fat, improves memory, boosts libido, and enhances the immune system, he says.

Try it! Snack on a handful of dried goji berries (available at Whole Foods Market) throughout the day. Be sure to buy ones from Tibet, because they have high serum levels, advises Dr. Perricone. In addition, drink pomegranate juice. Not a fan of the flavor? Buy it in concentrate and add a tablespoonful daily to kefir (or plain yogurt), suggests Dr. Perricone. For dewy skin, try Rodial’s Wrinkle Smoother, a pomegranate-infused anti-aging serum with marine extracts and vitamin C created to plump wrinkles, block sun and give a youthful glow.

8. Sip green tea

The health buzz about this brew keeps getting stronger: Last year, green tea was found to reduce the risk of breast cancer and prevent remissions, and now it’s being tested as a way to help prevent bladder, colorectal, and lung cancer recurrence. “Green tea is an amazing compound in terms of blocking the signaling network that is linked with the progression of cancer,” says Amy Yee, PhD, a professor of biochemistry at Tufts University and principal investigator of the cancer study. It’s also an effective weight-management agent because it appears to rev up metabolism, says Dr. Roizen. Preliminary research indicates that green tea may even help prevent Alzheimer’s disease. A Japanese study published last year in the American Journal of Clinical Nutrition found that drinking at least one cup a day can help keep your brain sharp as you get older.

Try it! Sip two or three cups daily for the ultimate health benefits, says Yee. We like Tazo China Green Tips tea.

9. Slather your skin with supplements

Retinol, a type of vitamin A (and a nonprescription, weaker-strength relative of Retin-A), is considered the most effective over-the-counter treatment to smooth the skin and prevent wrinkles, says David Colbert, MD, founder of the New York Dermatology Group and a member of the FITNESS advisory board, who practices in New York City. Retinols cause the skin to gently peel, revealing a silkier, rosier, and more supple layer. Dr. Perricone touts the benefits of alpha lipoic acid, a potent antioxidant that naturally occurs in the body. “Alpha lipoic acid is a wonderful anti-aging mechanism,” he says. It has been shown to reduce fine lines, improve skin texture, tighten pores, and give skin a general radiance.

Another powerful age-defying ingredient is madecassol, or madecassoside (found in La Roche-Posay’s Redermic, available at select CVS locations), an Asian plant extract that helps plump the skin, minimize fine lines, and restore a youthful glow, says Dr. Colbert. Madecassol has been used in France for decades to help heal scars and wounds. European studies have also found that it helps diminish wrinkles, restores firmness to skin, and hydrates skin cells.

Try it! Look for skin creams containing retinols, such as La Roche-Posay’s Biomedic Retinol Cream (available at dermatologists’ offices) or RoC’s Retinol Actif Pur Night (at drugstores). Use it only at night, since it doesn’t include an SPF. Or try products containing alpha lipoic acid.

Another good way to ensure cell turnover, protect your skin against free radicals, and stimulate collagen growth is to apply vitamin C serum under your moisturizer and makeup, says Dr. Colbert. Some expert-approved choices: IS Clinical C & E Serum (available at dermatologists’ and other specialists’ offices), SkinCeuticals C E Ferulic (at dermatologists’ offices), Noah’s Naturals Honest to Goodness Anti-Oxidant Serum Gel (at select Wal-Mart locations), and Pond’s Age defEYE Anti-Circle Anti-Puff Eye Therapy (at drugstores). Finally, be sure to use a broad-spectrum sunblock every day to protect against UVA and UVB rays, which cause aging and skin cancer. One we like: Anthelios SX Daily Moisturizing Cream with Mexoryl SX (available at select CVS locations).

10. Do mental aerobics

A study published in last December’s Journal of the American Medical Association shows that brain exercises can prevent cognitive decline, and the benefits can last for as many as five years. In his own research, Dr. Small has found that a two-week program of mental training can actually rewire the brain. “We’ve seen evidence on brain scans that memory improves,” he says.

Try it! Strengthen your mind every day by doing crossword puzzles, Sudoku, or Brain Games, a handheld electronic game developed by Dr. Small that uses numbers, sequences, and word play to condition the left and right spheres of the brain (available at Wal-Mart and Target stores).

The Workout That Helps You Lose Weight and Stay Young

Get the complete You on a Diet Workout, developed by Dr. Mehmet Oz and Dr. Michael Roizen, authors of the best-selling You on a Diet.

Mediterranean diet wins again, helps bones

(CNN) — The Mediterranean diet is well-known for its health benefits on your heart and waistline, but now your bones could benefit too, according to a new study published online by JAMA Internal Medicine.

In this study, researchers examined whether diet quality affects bone health in postmenopausal women. They found that women who ate a Mediterranean diet were less likely to suffer from hip fractures.

The Mediterranean diet is relatively easy to follow. It involves eating vegetables, fruits, nuts, beans and peas, unrefined grains, olive oil and fish. You should limit the amount of meat, dairy, and saturated fat you eat, but on the bright side you can have a glass of red wine at dinner.

Researchers analyzed data from 40 clinical centers throughout the United States included in the Women’s Health Initiative study. The analysis included 90,014 women with an average age of 64. Participants described their diets in a WHI food frequency questionnaire at the start of the study. Researchers then compared their dietary patterns to four common healthy diets, including the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) and two others.

Nearly 16 years later, there were 2,121 cases of hip fractures and 28,718 cases of total fractures. Women who adhered the most to a Mediterranean diet were 0.29% less likely to suffer from a hip fracture than women who didn’t stick to the diet. The other three diets showed negligible success.

“Our results provide assurance that widely recommended eating patterns do not increase the risk of fractures,” said lead study author Dr. Bernhard Haring of the University of Wurzburg in Germany. “This being said, the average woman should follow a healthy lifestyle which includes adopting a healthy dietary pattern and being physically active.”

Osteoporosis-related fractures are a major burden for health care systems in aging societies, with women particularly affected, said Dr. Haring. Current research results have been inconclusive about whether intake of nutrients involved in bone metabolism can prevent fractures.

However, the results of this study suggest that a healthy diet, specifically a Mediterranean diet, might play a role in maintaining bone health in postmenopausal women.

This latest Mediterranean diet research builds on previous evidence that your health might benefit if you follow this diet. It’s been shown that the Mediterranean diet can keep your brain young, help you live longer, manage your weight better, and lower your risk for cancer and cardiovascular diseases.

“At the present time, the U.S. health system almost entirely ignores nutrition in favor of pharmacology and is hugely expensive and ineffective compared with the systems in other countries,” wrote Dr. Walter Willett of Harvard School of Public Health, in a related commentary. “Integration of the Mediterranean diet and related dietary patterns into medical practice, hospitals, schools and other institutions has the potential to improve well-being.”

5 atualização de beleza de Inverno para atualizar sua rotina


Termos e Condições | Política de Privacidade


É sempre bom saber alguns segredos de beleza brasileiros porque as mulheres brasileiras são inquestionáveis a mais bela do mundo. Em relação ao Brasil, normalmente você vai notar o povo mulheres em voz alta e ter uma pele do corpo de caramelo suave bem construído, envolto em uma beleza acidentada que exala confiança.
Não é apenas sobre as belas genes. Na verdade, a beleza dos brasileiros é o resultado de uma dieta saudável, estilo de vida e seguindo a rotina de fitness e eficaz a adopção de um regime de beleza perfeita. A seguir alguns dos brasileiros mais populares segredos de beleza revelados!

1. Suco de cenoura 

Se você gosta de belas tans brasileiros, então você pode pensar de passar várias horas sob o sol escaldante de bronzeamento para conseguir isso para si mesmo. No entanto, se você deseja obter o efeito exato como os brasileiros, por isso é mais fácil para você queimar no sol. apenas consumir suco de cenoura pelo menos 2 semanas antes do bronzeamento. Desta forma, teor de beta-caroteno na planta irá promover tan, dando a sua pele um brilho natural. Se você quiser usar uma loção de bronzeamento para si mesmo, certifique-se que inclui extrato de cenoura.

2. Suco de Beterraba

De facto, a pele radiante é considerado como um elemento essencial do regime de beleza brasileira. Usando o suco de beterraba, você pode obter uma pele radiante facilmente. Porque beterraba é rica em nutrientes essenciais e antioxidantes maravilhoso, beterraba pode promover a circulação sanguínea em todo o corpo, fazendo com que as células da pele saudável. Assim, você deve adicionar o suco de beterraba em sua dieta regular.

3. Sand Beach

A praia de areia, entre muitos segredos de beleza brasileiros, é bastante verdadeira beleza. As mulheres brasileiras gostam de esfregar o corpo com areia da praia recolhidos devido a muitas vantagens. Massageando a pele com a areia, você pode eliminar o desperdício e purificar seu corpo. Pode estimular a circulação sanguínea geral, ajudar a revitalizar a pele e torná-lo vivo. Além disso, pode desintegrar-se tecidos adiposos e reduzir a celulite em uma grande medida.

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4. Tratamento com argila (corpo e rosto)

Ela, entre outras vantagens, limpa, esfolia, tira manchas superficiais, estimula a atividade orgânica da pele e tem efeito calmante. Além disso, é fácil de ser encontrada em lojas de plantas e tem um custo viável.

Para a aplicação, basta adicionar um pouco de água. Depois, é só espalhar no rosto e tem-se uma máscara facial totalmente saudável. Retire com água.

Mas, cuidado! Existe uma argila que é própria para esculpir e esta pode causar irritações na pele porque é composta com substâncias químicas. Na hora da compra, peça a mais natural possível.

Se, após a aplicação da argila, a pele do rosto começar a queimar, lave imediatamente o rosto. Isso pode ser um indício de que a argila continha aditivos químicos.

 

5. Esfoliante de aveia (rosto)

Misture duas colheres de sopa de aveia em flocos com duas de mel. Passe em todo o rosto e com movimentos circulares leves. Retire com água.

Esse esfoliante é indicado para peles mais sensíveis, porque a aveia é mais suave e nutre a pele.

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Mesmo vindo de produtos naturais, é importante consultar um dermatologista antes de aplicar os esfoliantes. Também é necessário preparar as receitar na hora de usá-las e não é recomendável utilizar no dia da depilação, para evitar irritações. Além disso, é importante manter uma alimentação saudável e beber bastante líquido.

Benefits Of Strawberries For Hair Care

Strawberries are not only good for the skin, but they also work wonders for the hair. The antioxidant property of strawberry keeps the hair moisturised and protects the cell membranes. The vitamin C present in it helps in nourishing the hair and it can also help in getting rid of the excessive oil build-up on the scalp. Strawberries contain a good amount of ellagic acid, magnesium, omega-3 fatty acids and copper that are essential for good health of the hair. Strawberries are beneficial for hair in many ways. Using a strawberry hair pack once in a week is a key to get shiny and silky tresses. The vitamins present in it prevent hair fall, stop thinning of the hair, prevent dandruff and make the hair appear silky and smooth. Likewise, there are many more benefits of including strawberries for hair care. Thus, in this article, we at Boldsky will be listing out some of the ways in which strawberries benefit the hair. Read on to know more about it.