Alcohol Does More than Help Your Heart

I know you've heard the buzz about beer and wine and heart health--an alcoholic drink a day can help to prevent heart disease. You've probably even heard about the links between alcohol and brain health. It's the same story. A drink a day can help prevent dementia.

But did you know that alcohol boosts lung health, too.

As far as organs go, the lungs have got to be one of the most overlooked when it comes to lasting good health. Most people think that if they don't smoke, they are doing all they can for the lungs. The rest is up to fate.

It's not true, though. There are many things you can do to enhance your lung health. And good lung health has a big impact on your daily life. The ability to breathe deeply and correctly affects your body's ability to take in oxygen. If your oxygen capacity decreases, you'll lose energy and endurance. People with very depleted oxygen capacity are more likely to end up requiring assisted care and are more likely to die from chronic diseases.

Fortunately, you aren't helpless when it comes to keeping your lungs healthy. Not smoking is a good first step. Getting regular exercise is very important. And it turns out, that indulging in an alcoholic beverage most days will help, too.

A recent large-scale study found that people who have between one and two drinks a day are twenty percent less likely to develop lung diseases like emphysema than those who didn't drink at all. Researchers were careful to emphasize that binge drinking or having more than five drinks a day (three for women) had a negative effect.

Still, it sounds like moderate drinking provides a significant benefit to lung health. Add that to the benefits it brings to the heart and brain and for most people a drink with dinner isn't a bad idea. If you don't already have the occasional or daily drink, I do recommend that you discuss it with your doctor before making any changes.

Stay well,

Danny Wallace.

Another good reason to get your ZZZs…

Have you ever had that feeling when you're short on sleep that you just aren't yourself? It turns out that's really not so far from the truth.

New research shows that after losing just one night of sleep, the brain's function begins to change. Most of the brain activity moves from the rational area to the brain's fear center.

A person who has been awake for 36 hours straight deals with input much differently than someone who has slept. That goes without saying. But with this new research it is more clear why. A sleep-deprived person is functioning on a more primitive level than someone who is rested.

One of the primary changes is that your flight or fight reflex is more sensitive when you haven't slept. This means that small things that you would normally cope with or not notice may cause you a great deal of stress. It makes you more emotional and may impair your judgement.

Researchers haven't yet tested if the same changes occur in someone who gets some sleep, but less than the optimum amount, for several nights in a row.

Either way, one thing is certain—losing sleep is a bad idea.

Stay rested,
Danny Wallace

Can Stretching Hurt You?

When you exercise do you stretch before or after? Do you even stretch at all?

You've probably heard that you should always stretch before exercise… that it helps prevent injuries. But recent research turns that advice on its head.

Stretching is important. It helps to build flexibility, which can help to prevent injuries. But stretching right before you exercise isn't necessarily the best way to do things.

Whether or not stretching before an activity will actually help prevent an injury depends on the activity. For activities that require a lot of bouncing or jumping like volleyball or soccer, stretching is an important part of warming up. For other activities like running, stretching before hand doesn't do any good.

You should actually think of stretching as an exercise in its own right. After you do a workout when your muscles are nice and warm, spend some time stretching each major muscle group. This will help increase the flexibility of your muscles, which will reduce injury risks in the long run.

When you stretch, stretch each muscle to a point where it feels good—stretching shouldn't hurt. Hold the stretch without bouncing for at least ten seconds. Then release the stretch in a controlled manner. If you push a stretch too far or bounce while doing it, you can actually cause micro-tears in your muscles—these can lead to further injuries.

By stretching properly, you can increase your flexibility over time and reduce your overall risk of exercise-related injury.

Best of health,
Heather Robwell

To Vaccinate or Not to Vaccinate

Flu season's upon us again, and so is the age-old question, "Should I get a flu vaccine?"

That's a complicated question, so I don't have a straight answer for you. I do, however, have things you should consider.

First of all, not everyone needs a flu shot.

It's most beneficial to people in high-risk populations. People who are likely to experience complications like pneumonia or even death should get a flu shot. This includes people over the age of 65, people with chronic respiratory problems, people with heart disease, and people with compromised immune systems. People that work with high-risk populations should also get vaccinated—it helps to reduce the overall exposure of those who will be most adversely affected.

Most other people should focus less on getting a flu shot and think more about building their immune systems.

Here are five steps you can take to reduce your chances of getting laid up with the flu:
1. Begin taking 500 to 1000 milligrams of vitamin C every day.
2. Begin exercising for thirty minutes three times a week.
3. Join a class or take up an activity that helps you to relax—stress hurts your immune system.
4. Make is a point to get seven to eight hours of sleep every night.
5. Cut down on your sugar intake—sugar lowers your immune system for up to six hours after you eat it.

By taking a few simple steps you can boost your immune system and have a healthier, more enjoyable winter season. And you'll leave those flu shots available for people who really need them.

Stay well,
Meghan Krohn

Why You Should do a Testicular Self Exam Each Month

Most women do a self-administered breast exam each month, but few men realize the importance of a testicular self-exam.

Testicular cancer is a common cancer in men. It affects younger men most often, but middle-aged and older men are not immune.. When caught in its early stages, testicular cancer is easy to cure. It usually involves the removal of the affected testicle. If you catch the cancer early enough—before it spreads to the other testicle—you'll be able to lead a normal life and have children if you choose.

But catching it early is key.

The best way to catch it early is through self-examination. Self-examination is best done after a bath or shower. At that time your muscles are warm and relaxed. Rest your right foot on a chair or on the edge of the tub. Locate your right testicle. Gently roll it between your finger and thumb. It should feel firm and smooth. You may feel a tubular structure that runs down the back of the testicle, but otherwise it should be free from lumps.

Switch your elevated leg, and examine your left testicle. You testicles may be of slightly different size, which is normal.

If you find any lumps, whether they are painful or painless, you need to contact your doctor for a further exam.

Stay well,
Danny Wallace

Common Prostate Cancer Treatment Trigger Other Health Issues

On the one hand, you have prostate cancer. On the other hand, you have heart disease. Neither is a good option. Facing both at the same time or one after the other gives misery a new meaning.

Unfortunately, men who receive a common treatment for prostate cancer are more likely to face this very situation.

Many doctors prescribe androgen-deprivation therapy to men with prostate cancer. This treatment lowers the testosterone levels in the body. It's a proven way to slow tumor growth in prostate cancer treatments.

It also increases your chances of developing insulin resistance, diabetes, and high cholesterol. And it can make you fatter. All of the above make it more likely that you'll develop heart disease. A man's relative risk of developing heart disease is three times higher if he opts for androgen deprivation therapy than if he doesn't.

Researchers aren't sure what to do with this information. How do you deny a proven treatment to a deadly disease? But how soon should you reach for that treatment when you know it can lead to a different deadly disease?

There's no easy answer to this one, folks. But it is important to be aware of the risks. Discuss them with your doctor and examine how they relate to your specific situation. Then make an informed choice and take whatever steps you can to lower your other risks.

Stay healthy,

Danny Wallace

Can Being Nice Protect Your Brain?

Research says, "Yes." A recent study found that people who try to do the right thing and who are more likely to follow through on their commitments are almost half as likely to get Alzheimer's as those who are less conscientious.

Scientists are a bit baffled by the results because they aren't sure why that would be. They've balanced the study for other risk factors like smoking and education levels, but being nice still makes a difference in long-term brain health.

Some researchers speculate that conscientious people are better able to cope with stress. Negative stress does contribute to heart disease, and heart disease and cognitive function are often linked.

Other researchers think that conscientious people are more likely to engage in behaviors that are good for them like exercise and smart dietary choices.

Still others think that there's a fundamental difference in brain structure, and that this is the explanation.

Whatever the reasons, it turns out that being nice to others and doing the right thing even when it's hard can help keep you sharp and alert as you age. So do something good today!

Heather Robwell

Being Rich and Having Allergies—What's the Link?

When I was growing up I had a cousin who suffered with horrible allergies. He spent every spring and summer wheezing, sneezing and rubbing his itchy, red eyes. It was a real nuisance, but certainly not life threatening.

Nowadays, many of the allergies out there are more serious. I heard a news story the other day about a young man who died from accidentally eating a meal prepared with peanut oil—I'm sure you've heard similar stories.

Peanut allergies are one of the deadliest allergies out there. In fact, it surprises me whenever I get a pack of peanuts on a plane anymore. You would think the airlines would not want to risk the liability.

Unfortunately, allergies are on the rise in this country. Food allergies, environmental allergies, allergy-triggered asthma… they’re all increasing. What's strange is that according to a recent study the rise is happening only in affluent countries.

As the standard of living increases so does the incidence of allergies. For example, people in industrialized nations are four times more likely to have allergy-induced asthma than those in undeveloped nations.

So just what's going on? You think that with the advantages of nutrition, medicine and good hygiene there would be less allergies not more.

Actually, the advances in hygiene and sterilization are a big part of the problem when it comes to allergies. We live in such sterile, clean environments anymore that our immune systems aren't challenged the way they were meant to be. When your immune system isn't occasionally challenged by viruses or bacteria it can become confused. When that happens it is more likely to attack minor intruders like pollen, mold, or certain foods. Normally, these things are harmless, but allergies can make them dangerous.

The overuse of antibiotics is also part of the problem. Antibiotics destroy the good bacteria in your gut, which can make you more prone to allergies.

So what do you do? How do you prevent your body from developing allergies? I don't think there's one surefire answer to that question, but here are a few tips that will get you started in the right direction.

For starters, I suggest you get more good bacteria by eating more yogurt and maybe taking a probiotic supplement.

Also, open your windows now and again. We live in such sterile environments that it's a detriment to our health. Letting in some fresh air from the outside can be helpful.

Try cutting out processed foods. Science has shown that the chemicals and preservatives in processed foods you consume are making your body more sensitive and prone to allergies. And it’s no surprise that there’s a correlation between affluent nations and allergies since most developed countries have an abundance of fast food restaurants and grocery stores filled with processed foods.

Also it would be wise to make smart decisions about antibiotics. Basically don’t over use them. And many doctors will tell you that they are wasted if you are combating a virus—since they only work on bacteria. If you must take them, make sure you finish the prescription completely and try taking a probiotic supplement to restore the good bacteria that are wiped out by the antibiotics.

A few simple steps like these can help keep your immune system well-adjusted and working the way it should.

Stay well,

Al Serin