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Harvard University Shares Tips to Improve your Health

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People make choices every day that affect their health and happiness, but life’s complexity and its bewildering array of options — not to mention the species-wide lack of willpower — can make living well a challenge.

Vast research conducted across Harvard’s many different schools and university programs continues to help researchers understand what makes people ill, what keeps people healthy and what helps people prosper. What a majority of research is showing is that people can, for the most extent, control their physical and mental health.

The long-running Nurses’ Health Study shows that as much as 80 percent of heart disease, 70 percent of strokes, and 90 percent of diabetes — three of the nation’s top 10 killers — are related to four lifestyle factors that are within our control;: avoiding smoking, maintaining a healthy weight, exercising regularly, and embracing a heart-healthy diet.

“They are absolutely astonishing numbers,” according to JoAnn Manson, Professor of Women’s Health at Harvard-affiliated Brigham and Women’s Hospital, who is beginning a large trial of vitamin D’s role in preventing illness. “Studies demonstrate the powerful role of lifestyle factors in preventing chronic disease. One of the most important prescriptions doctors can write is to prescribe regular physical activity.”

JoAnn Manson, Elizabeth Fay Brigham Professor of Women’s Health at Harvard-affiliated Brigham and Women’s Hospital, and Walter Willett, chair of the Harvard School of Public Health’s Nutrition Department and Stare Professor of Epidemiology and Nutrition, said that, to a large extent, our physical health is in our own hands.

Eat Healthy

One area where knowledge has advanced rapidly in recent years involves the importance of maintaining a healthy body weight. According to Walter Willett, chair of the Harvard School of Public Health’s Nutrition Department and Stare Professor of Epidemiology and Nutrition, this area is understood much better today than even a decade ago and is linked to heart disease, diabetes, and many cancers.

While a “healthy weight” depends on a person’s body type, Willett said that people ought to maintain the weight they had coming out of college, assuming they weren’t overweight then. For those who find it difficult to shed the pounds packed on since their early 20s, Willett said that even a 5 to 10 percent weight loss would be beneficial.

Eating healthy includes watching quality and quantity, Willett said. A healthy diet is full of fruits and vegetables, whole grains, liquid vegetable oils, fish, poultry, beans, and nuts, which Willett said are underrated as a health food. Eating healthy means minimizing red meat and avoid sugary beverages and processed foods, which are loaded with refined carbohydrates and sugar.

Even people who tend to take care of themselves may well engage in questionable behavior now and then. Family gatherings over the holidays not only ruin diets, they can spark domestic disputes, increase depression, and put more people on the roads after drinking alcohol, said Michael VanRooyen, an emergency medicine specialist at Harvard-affiliated Brigham and Women’s Hospital and an associate professor at both Harvard Medical School and the Harvard School of Public Health.

Mind your Behavior

VanRooyen said the Brigham’s emergency room serves as a barometer of people’s lives. As the year draws to a close, there’s an uptick in travel-related injuries tied to drunk driving and foul weather. Doctors also see an increase in depression, sometimes because someone has no close relatives at this family-centric time of year — and other times because they do, and don’t get along with them.

For those looking to avoiding the ER, VanRooyen has a list of recommendations:

1. Don’t drink and drive;

2. Don’t drink and drive;

3. Don’t drink and drive.

“Don’t drink and drive is the first 10 things I would remind people of,” VanRooyen said. “While everybody is worried about eating poinsettia leaves [over the holidays], the way to stay out of the Emergency Department is to not drink too much, and certainly don’t drink and drive.”

VanRooyen counseled those with chronic conditions not to put off regular doctor visits, since every year the ER sees a huge influx of patients who tried to get through the holidays without seeing their doctors and couldn’t make it.

Get your Sleep

One often-neglected aspect of everyday health involves what people do when they’re not doing anything else: sleep. Research is rapidly expanding the understanding of sleep’s importance to mental and physical functioning. In addition to its obvious importance in alertness, sleep has been shown to affect memory formation and learning. Missing too much sleep, it’s now understood, is alos linked to obesity, type 2 diabetes and can also increase the risk of accidents, including those on and off the road. Lack of sleep can  be dangerous for those in certain fields, from truck drivers to doctors.

 “We are just starting to realize how important sleep is to our health,” said Daniel Aeschbach, a sleep specialist at Brigham and Women’s Hospital’s Division of Sleep Medicine and an assistant professor at Harvard Medical School. “Staying awake for 24 hours impairs your functioning comparable to being legally drunk. It is dangerous.”

Aeschbach suggested several rules for getting a good night’s sleep. Among them are to avoid caffeine in the afternoon and evening; make sure there’s fresh air and a comfortable temperature in the bedroom; avoid activities right before bed that are hard to unwind from; keep the bedroom clear of televisions and other disruptive devices, allot enough time (eight or eight-and-a-half hours) for sleep and try to keep a regular sleep schedule.

 Get Spiritual

Though it’s a step in the right direction, having a rested body and well fed body doesn’t guarantee a refreshed, healthy spirit, a sense of life’s importance and meaning. Cheryl Giles, Peabody Professor of the Practice of Pastoral Care and Counseling at Harvard Divinity School, said that maintaining one’s spiritual health takes just that — maintenance. She recommended a daily respite from the thousand worries that plague everyone as a way to maintain spiritual health.

According to Giles, people are often stressed and depressed these days, and trying to reconcile what’s happening to them with their own religious life. Stress and depression can affect not only your mental health, but your physical health as well. Stress and depression has been linked to several diseases and conditions, such as:  heart disease, sleep problems, high blood pressure,  peptic ulcers, poor immune function, colds, flu, viruses, headaches, migraines, and alcoholism.

Giles said spiritual practice — regardless of personal belief — should not be limited to Saturdays or Sundays but should be part of every day. Giles recommended that people find quiet time each day for meditation, prayer, journal writing, or other forms of reflection. It’s an important exercise, she said, that helps people to avoid being consumed by routine daily demands.

 “You should take 10 minutes, 15 minutes a day to sit down and be silent,” Giles said. “All this stuff goes through your head. This is an opportunity to let it out.”

 Start Saving

According to David Laibson, the Robert I. Goldman Professor of Economics, everybody knows that they should save money, and those who are saving know they should save more. Still, people tend to put that off. Laibson said there’s nothing special about how people handle money — they simply procrastinate with their finances the same way they procrastinate with everything else.

 “I can’t tell you how many resolutions to exercise I’ve made and broken,” Laibson said. “We know we should eat better, and yet all our promises prove to be empty.”

Laibson suggests  people should take advantage of automatic savings plans offered by their employers and put money in their retirement accounts. Deducting money right from your paycheck makes savings a top priority without requiring a weekly willpower check.  Laibson recommends investing in life cycle or target date funds, which are offered by most major investment houses and which automatically adjust an asset mix to take into account an investor’s age.

Start Giving

Anyone who believes that money in itself can buy happiness may be interested in the work of Michael Norton, assistant professor at Harvard Business School. Norton’s work indicates that happiness and money are linked — but only if people give some of it away.

In work spanning several studies, from street-level experiments to national surveys, Norton has shown that while money spent on ourselves gives us a temporary buzz, money spent on others provides more durable joy.

 In one experiment, people were given envelopes of money and told to spend the cash however they wanted. Researchers called them later to find out how they spent it and how they felt. Those who gave money away reported higher levels of happiness than those who spent it on themselves. In other research, Norton and his colleagues surveyed people nationally about spending habits and happiness, finding that those who give to others —particularly those who give regularly — report higher levels of happiness.

“Research shows it really doesn’t make people happy to spend money on themselves,” Norton said. “It’s not how much you give, it’s that you give…. If you have an extra $20, it’s better to spend it on someone else than on yourself.”

Reach out and Touch Someone

Nicholas Christakis, professor of medical sociology at Harvard Medical School and Beth Israel Deaconess Medical Center, explores the effects of social networks on health. His research indicates that everything from obesity to smoking to happiness to loneliness can spread through social networks.

Still, Christakis cautioned that someone looking to live healthier should not just avoid friends who have unhealthy habits. Social networks are important, providing companionship and support even from those who smoke or eat junk food. There’s far more to gain, he said, in lending a hand to struggling friends than there is from cutting them off.

“It’s not a good thing to have fewer friends,” Christakis said. “We’re all in this together. By taking care of people in the group, people on the edges of the network, we benefit not only those people, we benefit the whole group.”

Teach Kindness

Thinking of others is not just important in enriching everyday life through charitable giving, it may also be an important consideration — and perhaps a missing ingredient —in how to raise children well.

Richard Weissbourd, a lecturer at Harvard’s Graduate School of Education and the Harvard Kennedy School, said modern parenting emphasizes children’s high self-esteem and achievement in school, sports, and other activities. What’s often missing, Weissbourd said, is an emphasis on thinking of others, on being kind and moral, and on contributing to families and communities.

“As a culture, we are very focused on kids’ happiness and self-esteem, and many of us believe happiness and self-esteem will lead to caring and responsibility for others, that feeling good about ourselves will enable us to be good to others,” Weissbourd said. “To kids we say, ‘The most important thing is that you’re happy.’ We don’t say to kids, ‘The most important thing is that you’re kind.’ ”

Teaching children to be concerned for others should be overt, Weissbourd said, and not just left to chance. Children also should learn to act morally, not because it makes them feel good or it puts them at the head of their class, but because it’s the right thing to do.

“We tell kids to be nice to others because they’ll be nice to us. We tell kids to pass the ball because they’ll get the ball back,” Weissbourd said. “I worry that many people have lost the belief in morality for its own sake. Sometimes morality has a cost to us. Caring for a sick person can be no fun.”

Norton and Weissbourd may be onto something. Though people make individual decisions that affect their well-being every day, people are at their core social animals. Recent research has detected those social underpinnings in their personal behavior.

Source:  Harvard University

Last modified on Thursday, 23 September 2010 05:23
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