Articles by "Health Tips"
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at 04:38 0

Diabetes

Diabetes is a lifelong condition that causes a person's blood sugar level to become too high.

There are 2 main types of diabetes:

type 1 diabetes – where the body's immune system attacks and destroys the cells that produce insulin
type 2 diabetes – where the body doesn't produce enough insulin, or the body's cells don't react to insulin

Type 2 diabetes is far more common than type 1. In the UK, around 90% of all adults with diabetes have type 2.

During pregnancy, some women have such high levels of blood glucose that their body is unable to produce enough insulin to absorb it all. This is known as gestational diabetes.

Pre-diabetes

Many more people have blood sugar levels above the normal range, but not high enough to be diagnosed as having diabetes.

This is sometimes known as pre-diabetes. If your blood sugar level is above the normal range, your risk of developing full-blown diabetes is increased.

It's very important for diabetes to be diagnosed as early as possible because it will get progressively worse if left untreated.

When to see a doctor

Visit your GP as soon as possible if you experience the main symptoms of diabetes, which include:

feeling very thirsty, urinating more frequently than usual particularly at night, feeling very tired, weight loss and loss of muscle bulk, itching around the penis or vagina, or frequent episodes of thrush cuts or wounds that heal slowly, blurred vision

Type 1 diabetes can develop quickly over weeks or even days.
Many people have type 2 diabetes for years without realising because the early symptoms tend to be general.

Causes of diabetes

The amount of sugar in the blood is controlled by a hormone called insulin, which is produced by the pancreas (a gland behind the stomach).

When food is digested and enters your bloodstream, insulin moves glucose out of the blood and into cells, where it's broken down to produce energy.

However, if you have diabetes, your body is unable to break down glucose into energy. This is because there's either not enough insulin to move the glucose, or the insulin produced doesn't work properly.

Although there are no lifestyle changes you can make to lower your risk of type 1 diabetes, type 2 diabetes is often linked to being overweight.

If you're diagnosed with diabetes, you'll need to eat healthily, take regular exercise and carry out regular blood tests to ensure your blood glucose levels stay balanced.

You can use the BMI healthy weight calculator to check whether you're a healthy weight.

You can find apps and tools in the NHS Apps Library to help you manage your diabetes and have a healthier lifestyle.
People diagnosed with type 1 diabetes also require regular insulin injections for the rest of their life.

As type 2 diabetes is a progressive condition, medication may eventually be required, usually in the form of tablets.

Diabetic eye screening

Everyone with diabetes aged 12 or over should be invited to have their eyes screened once a year.

If you have diabetes, your eyes are at risk from diabetic retinopathy, a condition that can lead to sight loss if it's not treated.

Screening, which involves a half-hour check to examine the back of the eyes, is a way of detecting the condition early so it can be treated more effectively.

 Source: NHS.UK

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at 03:48 0
Stroke prevention can start today. Protect yourself and avoid stroke, regardless of your age or family history.

What can you do to prevent stroke? Age makes us more susceptible to having a stroke, as does having a mother, father, or other close relative who has had a stroke.

You can’t reverse the years or change your family history, but there are many other stroke risk factors that you can control—provided that you’re aware of them. “Knowledge is power,” says Dr. Natalia Rost, associate professor of neurology at Harvard Medical School and associate director of the Acute Stroke Service at Massachusetts General Hospital. “If you know that a particular risk factor is sabotaging your health and predisposing you to a higher risk of stroke, you can take steps to alleviate the effects of that risk.”

How to prevent stroke

Here are seven ways to start reining in your risks today to avoid stroke, before a stroke has the chance to strike.

1. Lower blood pressure

High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled. “High blood pressure is the biggest contributor to the risk of stroke in both men and women,” Dr. Rost says. “Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health.”
Your ideal goal: Maintain a blood pressure of less than 135/85. But for some, a less aggressive goal (such as 140/90) may be more appropriate.
How to achieve it:

*Reduce the salt in your diet to no more than 1,500 milligrams a day (about a half teaspoon).

*Avoid high-cholesterol foods, such as burgers, cheese, and ice cream.
*Eat 4 to 5 cups of fruits and vegetables every day, one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy.

*Get more exercise — at least 30 minutes of activity a day, and more, if possible.

*Quit smoking, if you smoke.

*If needed, take blood pressure medicines.

2. Lose weight

Obesity, as well as the complications linked to it (including high blood pressure and diabetes), raises your odds of having a stroke. If you’re overweight, losing as little as 10 pounds can have a real impact on your stroke risk.

Your goal: While an ideal body mass index (BMI) is 25 or less, that may not be realistic for you. Work with your doctor to create a personal weight loss strategy.

How to achieve it:

*Try to eat no more than 1,500 to 2,000 calories a day (depending on your activity level and your current BMI).
*Increase the amount of exercise you do with activities like walking, golfing, or playing tennis, and by making activity part of every single day.

3. Exercise more

Exercise contributes to losing weight and lowering blood pressure, but it also stands on its own as an independent stroke reducer.

Your goal: Exercise at a moderate intensity at least five days a week.

How to achieve it:

Take a walk around your neighborhood every morning after breakfast.
Start a fitness club with friends.
When you exercise, reach the level at which you’re breathing hard, but you can still talk.
Take the stairs instead of an elevator when you can.
If you don’t have 30 consecutive minutes to exercise, break it up into 10- to 15-minute sessions a few times each day.

4. If you drink — do it in moderation

Drinking a little alcohol may decrease your risk of stroke. “Studies show that if you have about one drink per day, your risk may be lower,” says to Dr. Rost. “Once you start drinking more than two drinks per day, your risk goes up very sharply.”
Your goal: Don’t drink alcohol or do it in moderation.

How to achieve it:

*Have no more than one glass of alcohol a day.
*Make red wine your first choice, because it contains resveratrol, which is thought to protect the heart and brain.
*Watch your portion sizes. A standard-sized drink is a 5-ounce glass of wine, 12-ounce beer, or 1.5-ounce glass of hard liquor.

5. Treat atrial fibrillation

Atrial fibrillation is a form of irregular heartbeat that causes clots to form in the heart. Those clots can then travel to the brain, producing a stroke. “Atrial fibrillation carries almost a fivefold risk of stroke, and should be taken seriously,” Dr. Rost says.
Your goal: If you have atrial fibrillation, get it treated.

How to achieve it:

*If you have symptoms such as heart palpitations or shortness of breath, see your doctor for an exam.
*You may need to take an anticoagulant drug (blood thinner) such as warfarin (Coumadin) or one of the newer direct-acting anticoagulant drugs to reduce your stroke risk from atrial fibrillation. Your doctors can guide you through this treatment.

6. Treat diabetes

Having high blood sugar damages blood vessels over time, making clots more likely to form inside them.
Your goal: Keep your blood sugar under control.

How to achieve it:

*Monitor your blood sugar as directed by your doctor.
*Use diet, exercise, and medicines to keep your blood sugar within the recommended range.

7. Quit smoking

Smoking accelerates clot formation in a couple of different ways. It thickens your blood, and it increases the amount of plaque buildup in the arteries. “Along with a healthy diet and regular exercise, smoking cessation is one of the most powerful lifestyle changes that will help you reduce your stroke risk significantly,” Dr. Rost says.
Your goal: Quit smoking.

How to achieve it:

*Ask your doctor for advice on the most appropriate way for you to quit.
*Use quit-smoking aids, such as nicotine pills or patches, counseling, or medicine.
*Don’t give up. Most smokers need several tries to quit. See each attempt as bringing you one step closer to successfully beating the habit.
Identify a stroke F-A-S-T
Too many people ignore the signs of stroke because they question whether their symptoms are real. “My recommendation is, don’t wait if you have any unusual symptoms,” Dr. Rost advises. Listen to your body and trust your instincts. If something is off, get professional help right away.”

The National Stroke Association has created an easy acronym to help you remember, and act on, the signs of a stroke. Cut out this image and post it on your refrigerator for easy reference.

FAST – Identify a stroke FAST chart
Signs of a stroke include: weakness on one side of the body; numbness of the face; unusual and severe headache; vision loss; numbness and tingling; and unsteady walk.

*Culled from Harvard Special Health Report Stroke: Diagnosing, treating, and recovering from a “brain attack.”

Source: Guardian
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at 18:55 0
These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.
The key to a healthy diet is to:
  • Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight. 
  • Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.
It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.

Base your meals on starchy carbohydrates

Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.

Eat lots of fruit and veg

It's recommended that we eat at least five portions of a variety of fruit and veg every day. It's easier than it sounds.
Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

Eat more fish – including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. 
Oily fish include:
  • salmon
  • mackerel
  • trout
  • herring
  • sardines
  • pilchards.
Non-oily fish include:
  • haddock
  • plaice
  • coley
  • cod
  • tuna
  • skate
  • hake
If you regularly eat a lot of fish, try to choose as wide a variety as possible.
You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Cut down on saturated fat and sugar

Saturated fat in our diet
We all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.
Saturated fat is found in many foods, such as:
  • hard cheese
  • cakes
  • biscuits
  • sausages
  • cream
  • butter
  • lard
  • pies.
Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.
For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. 
Sugar in our diet
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.
Cut down on:
  • sugary fizzy drinks
  • alcoholic drinks
  • sugary breakfast cereals
  • cakes
  • biscuits
  • pastries
These foods contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.
Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Eat less salt – no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health.
Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Check whether you're a healthy weight by using our Healthy weight calculator.
Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.
Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. 
Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking.
Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.
After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.
If you're underweight, see our page on underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

Don't get thirsty

We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day. 
This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. 
Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. 
Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.
For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.
When the weather is warm, or when we get active, we may need more fluids.

Don't skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.
Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.
A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.
A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.
Source: NHS.UK
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at 18:45 0


Add just a few of these simple healthy habits to your daily routine, and see how much better you’ll feel about your energy, weight, mood, and more.

Eat your meals the same time every day

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One of our biggest stressors is not finances or marriage but the lack of a regular routine, says oncologist David B. Agus, MD, in his book The End of Illness. Even simply eating lunch an hour later than usual can spike levels of the stress hormone cortisol and disrupt your body’s ideal state. Try to eat, sleep, and exercise at the same time every day, 365 days a year.

Pack your suitcase on your bed

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Don’t fill your luggage on the floor. Leaning down puts stress on your back, notes spine orthopedic surgeon Gerard J. Girasole, coauthor with Cara Hartman of the book The 7-Minute Back Pain Solution. Instead, pack your luggage atop a towel-draped bed or table so you’re not bending over as much. Avoid these other 15 everyday habits that give you back pain.

Read away stress

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A good read can lower levels of unhealthy stress hormones such as cortisol. Participants in a British study engaged in an anxiety-provoking activity and then either read for a few minutes, listened to music, or played video games. Readers’ stress levels dropped 67 percent, a more significant drop than that of the other groups.

Curse pain goodbye

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You’ll feel better if you let loose with some profanity after you whack your funny bone. U.K. researchers found that participants who repeated a swear word could keep their hands in freezing water longer than those who repeated a non-curse word. One caveat: the trick works better if you’re not a regular potty mouth. Here are more proven ways to relieve chronic pain without medication.

Steep your tea bag for five minutes

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Research links tea to lower risks of heart attack, certain cancers, type 2 diabetes, and Parkinson’s disease. More antioxidants were unleashed in tea steeped for five minutes than for just one or two, according to a British study.

Stand up (now!)

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When you sit for long stretches, triglycerides increase, good cholesterol drops, and your body becomes inflamed, which creates a perfect storm for a heart attack or stroke. These 32 everyday habits can also reduce your risk of headaches.

Downsize your meat portion

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Is meat good or bad for you? While the debate rages on, steak lovers can indulge with less guilt simply by eating a more reasonable helping. The perfect meat portion is three ounces (about the size of a deck of cards), which is A LOT smaller than many restaurant portions. Learn 11 things that could happen if you stop eating red meat.

Cook one more meal per week at home

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Research in the journal Public Health Nutrition that found that people who cooked at home five times a week were nearly 50 percent more likely to be alive after ten years than those who steered clear of the kitchen. The benefits aren’t just from eating healthier but also from grocery shopping, following 
a recipe, and preparing food, which help your brain develop new connections. Swap out one night of takeout for an easy go-to recipe, then gradually add more recipes/meals to your repertoire over time.

Steer clear of coughers and sneezers

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“Most germs are spread by droplets; talking and sneezing produce droplets that fall within a six-foot range,” says Michael Pentella, PhD, clinical associate professor at the University of Iowa College of Public Health. During cold and flu season, he tries to stay three feet away from people who are visibly ill. Did you know that the summer season is secretly making you sick? Here’s how to stay healthy during the summer.

Drink this before driving

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Mild dehydration may increase driver inattention and compromise safety as much as alcohol does.
 A small Loughborough University study tracked men during two simulated driving tests. In one test, they drank large amounts of water the day before and the day of the test. In another, they had limited water both days. When dehydrated, the men made 101 minor driving errors (comparable to a blood-alcohol level of 0.08 percent) but
 only 47 errors when
 hydrated.

Snack on an apple a day for healthier arteries

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There may be something to that “doctor a day” adage: Middle-aged participants who started eating an apple a day saw a dramatic 40 percent drop in their oxidized LDL, which is a particularly dangerous, artery-hardening form of “bad” cholesterol. In the small, month-long study, participants who took pills containing the same amount of polyphenol antioxidants contained in apples also saw a decrease, though significantly smaller. Further studies are needed to discover why eating whole apples maximizes the heart-happy benefits. Check out these other everyday and drug-free ways to lower your cholesterol.

Ask, ‘Doc, are your hands clean?’

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One third of patients surveyed at 
the University of Pittsburgh Medical Center said they didn’t see doctors wash their hands, even though the practice is a major way to control infections in health-care settings. But nearly two thirds of those patients didn’t challenge the doctor about it. Too shy to speak up? Say something like “I’m embarrassed to ask you this, but would you mind cleaning your hands before you begin?”

Make your left hand a fist

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Next time you’re facing a stressful situation that requires physical accuracy (such as walking on a treacherous path), squeeze your left hand into a fist. This simple trick helped athletes keep their cool during a game’s high-pressure moments in a recent study. Choking under pressure seems to be caused by brain activity in the nondominant hemisphere, and distracting that side of the brain (by clenching your left hand if you’re right-handed) can stop the overthinking that leads to error.

Blow your nose the right way

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Betcha didn’t know there’s a good and a bad way to get rid of that mucus-y stuffiness. Turns out, honking both nostrils at the same time can create too much pressure in your nasal cavities and can push mucus deeper into your sinuses, prolonging symptoms, says Woman’s Day. instead, blow slowly, one nostril at a time. Don’t miss these other 32 everyday mistakes that raise your risk of catching a cold.

Zone out to YouTube

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It’s OK to get sucked into a few minutes of piano-playing kittens, says Psychology Today. Watching a funny video restores depleted willpower, research shows, and can help you get back on track with difficult tasks.

Get rid of your magnifying mirror

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It makes you want to pick and squeeze your pores, pimples, and other imperfections, which is the worst thing you can do for your complexion. You may also think these are the worst things to do for your health, but these everyday habits are actually healthy!

Try this craving-fighting trick

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Jonesing for chocolate-covered pretzels? Have one or two—then wait 15 minutes to see if you really want more. That’s the lesson from Cornell research on 100 adults who ate either a small or large serving of the same snack. While the group who ate the bigger portion consumed about 100 more calories on average, both groups reported equally fewer cravings 15 minutes later—a sign that it’s the pleasure of eating, not the portion size, that satisfies. Be sure you know the everyday habits that can be ruining your diabetes control.

For a healthier heart, don’t ignore the 3 D’s: delay, denial, and death

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An artery that is only 50 percent blocked can become fully blocked in a matter of hours, leading to a life-threatening heart attack, says cardiologist Joel K. Kahn, MD. “I tell my patients to never ignore chest pressure, shortness of breath, or sudden fatigue. These may be symptoms of a forthcoming heart attack.” If you’re concerned, get checked ASAP. Find out 30 more ways to reduce your risk of heart disease and stroke.

Beat a bad mood—with your garbage can

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When students were asked to write bad thoughts about their body and then toss the paper in a garbage can, they were later more positive about their body image than those who hadn’t discarded them, found Ohio State University research. When they tucked positive thoughts about a healthy diet into their pocket, they were more likely to want to follow that diet later than those who threw such thoughts away. How you treat your thoughts affects behavior. Check out these other 23 easy mood boosters you’ll want to make a habit.

Walk to work

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Workers who hoof it to the office are 40 percent less likely to have diabetes, 20 percent less likely to be overweight, and 17 percent less likely to have high blood pressure than those who drive, according to a study of 20,000 U.K. residents in the American Journal of Preventive Medicine. Taking public transportation or cycling was also associated with better health. This and other studies suggest it’s not always necessary to go to the gym to reap the health benefits of physical activity.

Wash your hands before you cook

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Many instances of foodborne illness are due to improper food handling at home, according to research from Elizabeth Scott, codirector of the Simmons Center for Hygiene and Health in Home and Community in Boston. About 60 percent of people aren’t diligent about cleaning their hands before prepping food, even though this may eliminate nearly half of all cases of food poisoning. Did you know that there are 11 subtle ways your house is making you sick?

Trouble sleeping? Kick your pooch out of your bed

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Even those with minor pet allergies may feel worse if their bedding contains any pet dander. This can cause congestion and make snoring and poor sleep more likely. More than half of patients who sleep with their dogs or cats say the animals disrupt their sleep, according to a Mayo Clinic Sleep Disorders study.

“Close” your kitchen after 7 p.m.

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Your body needs a nighttime break from eating to repair metabolic functions, says Dr. Kahn. Skipping this fast—say, with a midnight snack—can cause a rise in inflammation, blood sugar, blood fats, and cell aging. Put a mental “closed” sign on your kitchen after dinner, ideally around 7 p.m. Don’t miss these other 15 ways to improve your eating habits in just one day.

Make nuts your go-to snack

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People who ate one ounce of nuts
 a day (that’s about 25 almonds or
 50 pistachios) were less likely to die over a 30-year period than people who didn’t eat them at all, found a study of 119,000 people published 
in the New England Journal of Medicine. Study authors believe that the high levels of healthy unsaturated fats in nuts may lower cholesterol and inflammation, reducing the risk of heart disease, cancer, and more. Meanwhile, avoid these everyday eating habits that are horrible for your cholesterol.

Open your windows

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The air inside your home might be even more polluted than the air in the world’s dirtiest cities, says Dr. Kahn. There are dozens of possible sources—hairspray, candles, fumes from the nonstick coating on your cookware. While any might be harmless in small amounts, the caustic brew they create when mixed together can turn up inflammation, raise blood pressure, and harden arteries. Open windows on milder days, and use a fan to circulate the air to reduce indoor air pollution levels.

Stick to wrapped candy

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People ate 30 percent less candy when they had to unwrap it first, a Swiss study found. Peeling off the wrapper requires effort, which can make noshers eat less. Eating too much sugar is making you sick in these 25 ways.

Upgrade your sunscreen to SPF 50

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Still think SPF 15 is totally fine? SPF 50 offers significantly better sun protection, especially over time. Sunscreen with SPF 15 allows 7 percent of UVB rays to be transmitted to your skin, while one with SPF 50 permits 2 percent of rays to pass through, says Steven Wang, MD, director of dermatologic surgery and dermatology for Memorial Sloan Kettering Cancer Center in Basking Ridge, New Jersey. This means that an SPF 15 sunscreen allows more than three times as many UVB rays as SPF 50, which makes a big difference when you consider cumulative exposure over months, years, and decades.

Fake a good night’s sleep

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Believing you slept well—even if you didn’t—may improve cognitive function the next day, according to a new study in the Journal of Experimental Psychology. Researchers asked 164 participants how they’d slept the previous night, then hooked them up to a sham machine that purportedly revealed to scientists their REM sleep. People who were told they had above-average REM sleep performed better on cognitive and attention tasks than those who were told their REM sleep was below average, regardless of how they’d actually slept. So if you’re tired, try not to dwell on it, which could make you feel even more exhausted. Once you do get to bed, make a habit of doing these little changes that can help you sleep better in just one day.

Top your burger with avocado

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After people ate hamburgers, UCLA researchers documented a harmful reaction in their arteries within two hours. When the people topped the burgers with a slice of avocado, the harm nearly disappeared. Nutrient-packed produce (even an avocado, with high fat content) seems to neutralize the inflammatory effects of meat. Try these other 12 tricks to make your guilty pleasure foods healthier.

Vent about your stress—to someone who’s also anxious

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Unleashing your worries can make you feel better—but only if it’s to someone who feels just as anxious. Researchers from the University of Southern California tasked 52 women with giving a videotaped speech. Before speaking, the participants were paired up and urged to express their feelings. Researchers assessed the women’s emotional states and measured levels of the stress hormone cortisol before, during, and after the speeches. When each woman in the pair had similar emotions, discussing their feelings made both less stressed. But when one felt nervous and the other felt calm, communicating did not minimize the worriers’ anxiety.

Make milk one of your daily drinks

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Your knees may thank you one day. Low-fat or fat-free milk may help slow the progression of arthritis in the knee, found
a Brigham 
and Women’s Hospital study. Researchers asked 1,260 women with arthritis in at least one knee about their food intake and assessed the women’s knee health for up to four years. The more milk the women drank (from less than one glass a week to seven or more), the more slowly their arthritis progressed. Cheese intake seemed to worsen the disease, possibly because its saturated fat may trigger inflammation. To stay healthy, steal one of these health secrets from people who never get sick.

Getting a flu vaccine? Work out beforehand

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Flu vaccines are the best way to prevent the virus, but they’re only 50 to 70 percent effective. Exercising before or after getting the vaccine may prime your immune system to produce more infection-fighting antibodies. In one study, Iowa State University students who jogged
 or biked at a moderate pace for 90 minutes after receiving the shot had nearly double the amount of antibodies of those who were sedentary.

Public potty? Don’t squat

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You think this keeps your behind free from bacteria lurking on the bowl, but lately urology experts have been saying that squatting could lead to a urinary tract infection. Hovering above the toilet contracts pelvic muscles, which can prevent your bladder from completely emptying and allow bacteria to grow. If you’re really freaked about germs, cover
 the seat with toilet paper instead. You should also know the common things in your house that could make you sick.

Stop driving in flip-flops

iStock/JordanSimeonov
These sandals can slip off
 and either get 
stuck under the 
brake and gas
 pedals or depress 
both pedals at the
same time, says
 former police officer
 and certified traffic 
safety and crash
 expert John E. Langan.
“Driving is the most
 dangerous activity the average person will do in his lifetime.
 Why would anyone want to
 make it even more dangerous by wearing the wrong shoes?” he says. The next time you must get behind the wheel wearing flip-flops, just slip them off and set them on the seat next to you. “Driving barefoot is better than wearing flip-flops,” says William Van Tassel, manager of driver-training programs at AAA’s national office. Check out these other 11 scary reasons you should stop wearing flip-flops, even when you’re not behind the wheel.

Don’t treat exercise like a chore

iStock/Jacob Ammentorp Lund
How you think about exercise might make a big difference in how much weight you lose. In one study, participants walked the same one-mile course, but half were told it was exercise, while the rest thought it
was purely for the pleasure of listening
 to music. Afterward, the “exercisers” were more tired and grumpy and scarfed down more sugary treats at a lunch buffet. Focus on the fun in your physical activity, and you may feel happier and less like snacking later.

Sneak in an exercise ‘quickie’ before you eat

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The best pre-meal appetizer: ultra-short bursts of activity. A New Zealand study found that overweight people who did just six 60-second bursts of intense activity before a meal (such as walking quickly up
a steep hill) saw a 13 percent greater drop in blood sugar after they ate than those who did a moderate- intensity workout for a half hour. The effect, which can protect against diabetes, lasted for up to 24 hours afterward. Do you know the moves you make that are actually hurting your body?

Traveling somewhere exotic? Pack hand sanitizer

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Travelers in developing or tropical areas often encounter diarrhea, but clean hands can protect guts. About 30 percent of people who didn’t use hand sanitizer fell sick during travel, compared with only 17 percent of those who used a germ-killing gel, French researchers recently found. Sanitizing before meals can help you avoid bacteria like E. coli, a common cause of diarrhea.

Eat a bigger breakfast

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Diabetes patients who ate a large, nutritious breakfast for three months had a reduction in blood sugar and blood pressure three times greater than that of people who ate a smaller meal, according to a 2013 Israeli study. Breakfasts high in protein may lower levels of ghrelin, the “hunger hormone.” Don’t miss these other 17 common, “healthy” breakfast mistakes you’ve probably been making.

Skip that sandwich

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You may want to reconsider your daily midday meal selection. Sandwiches contribute about 30 percent of the daily sodium limit of 2,300 milligrams recommended for most Americans, according to a study in the Journal of the Academy of Nutrition and Dietetics. For those ages 50 and older, they contribute nearly 50 percent. In the study, sandwich eaters also consumed an average of 300 more calories and 600 more milligrams of sodium than those who munched on other fare.

Keep roses near your bed

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Prone to nightmares? Place a potted rosebush or a rose bouquet near your bed. In a German study, women who slept in a rose-scented room reported experiencing pleasant dreams, while those exposed to a rotten-egg smell were more likely to have negative ones. Experts say smell can affect the brain’s emotional responses, and since pleasant smells like roses are often linked to happy memories, they can promote more agreeable dreams. Here are more everyday ways to sleep better naturally without drugs.

Check email (a little) less often

iStock/Eugenio Marongiu
Here’s a simple way to feel less stressed: Sign out of e-mail. For 
two weeks, Canadian researchers assigned more than 120 adults to either check their inboxes only three times a day or to check as often as possible (about the same number of times they normally would). After the first week, participants switched scenarios. For most people, checking e-mail less frequently significantly lowered overall daily stress levels.

Got dry eyes? Take a deep breath

iStock/Tassil
Japanese researchers asked
 20 women to breathe either normally or abdominally (inhaling for four seconds and exhaling for six) for three minutes. Tear volume remained constant after normal breathing but increased by 48 percent within 15 minutes of the deep-breathing session. Deep breathing may restore balance to the part of the nervous system that is linked to tear production. Practicing these 32 everyday habits can save your eyesight.

Test your brain health—in 20 seconds

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Can you balance on one leg for
 at least 20 seconds? Japanese researchers asked more than
 1,000 participants (average age: 67) to lift one leg for up to 60 seconds, then compared their performance with scans of their brains. Those who couldn’t balance for more than 20 seconds were more likely to have cerebral small blood vessel disease (linked to stroke and dementia) even if they didn’t have classic symptoms.

Use honey to cure a canker sore

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In a Saudi Arabian study, people who dabbed honey on irritating canker sores had less pain and healed faster than those who used other treatments (a steroid cream and an over-the-counter canker
sore paste that forms a protective barrier). After two days, the people who used honey reported that their pain was completely gone; it took
 up to eight days for users of the other treatments to feel better. Researchers suspect that honey’s anti-inflammatory and antimicrobial properties help ease pain and promote wound healing. These everyday hygiene habits are way worse for your health than you thought.

Ditch the iPad before bed

iStock/InnerVisionPRO
During a two-week study, Brigham and Women’s Hospital researchers assigned 12 participants to read either an e-book on an iPad or a printed book before they went to sleep each evening for five nights. Then they switched formats and read for another five nights. When people read on the iPad, they
 took longer to fall asleep 
and spent less time in
 REM sleep than with 
the traditional books.
 Researchers say using
 devices that emit blue light—including cell
 phones and laptops—
before bedtime can 
have negative long-
term health effects.

Eat this before you grocery shop

iStock/m-imagephotography
At the start of a shopping trip, Cornell researchers randomly gave 120 people a sample of an apple, a cookie, or nothing. Those who received the apple bought 28 percent more fruits and vegetables than those who got a cookie and 25 percent more than those with no snack. Check out these other non-diet foods that help you lose weight.

Watch where you walk

iStock/Visivasnc
Texting and driving is dangerous—but what about texting and walking? The National Safety Council reports that distracted-walking injuries are on the rise. Cell phones led to about 11,100 injuries from 2000 to 2011, and 52 percent of incidents occurred at home. Most injuries were the result of a fall. Stay alert, even if you know your way around.

Look at your left arm

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British researchers counted moles (an important predictor of skin cancer risk) on nearly 4,000 female Caucasian twins. Those who had more than 11 moles on their right arm were likely to have more than 100 moles throughout their body, which could indicate a significantly increased risk of skin cancer. Visit a doctor for a full checkup if you discover more than 11 moles on your arm or any moles that have changed color or shape in the past few months. Learn more about how to check your moles for skin cancer with these easy, everyday tips.

Write by hand

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Brain scans show that handwriting engages more sections of the 
brain than typing, according to Newsweek. It’s easier to remember something once you’ve written it down on paper. Make sure you know these other everyday habits that keep your brain healthy.

Count your sugar grams

iStock/Fodor90
Then aim to eat no more than 24 grams (or six teaspoons) of added sugar in 24 hours. One teaspoon/cube equals four grams. When you see sugar grams on a label, divide by four to get the number of teaspoons. A packet of oatmeal can have 12 grams of sugar— that’s three teaspoons, or half of what major health organizations recommend for the day. Yogurt can have more than 24 grams—your whole day’s allotment. Even if you can’t commit to low-sugar lifestyle indefinitely, try tracking your sugar intake for one week. You will be shocked.

Scope out the buffet before you fill up your plate

iStock/GoodLifeStudio
Heavier diners were twice as likely to start picking out food before perusing as thinner eaters, Cornell research showed. Other study-backed ways to eat less in this environment: Sit farther away and in a seat that doesn’t face the food. Next, make sure you know the 32 everyday mistakes that care the reason you keep getting sick. 
Source: WWW.rd.com
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