Daily Health Tips: Trusted Medical Information, Health Tips and Advices

You could turn fuzzy thinking into a killer memory with this brilliant little habit: power napping. In a study, people who took a power nap after learning a new task performed 50 percent better than the non-nappers when they were later given a test on the task. Total Recall The process of making memories is complicated. And new memories are the most fragile. But in the recent study, researchers discovered that nappers who got quality deep sleep (slow-wave sleep) during their naps learned new material much better compared with the sleep-deprived participants. Scientists think something about deep sleep helps new memories encode into higher brain regions where memories become more permanent.    Something About Sleep Getting 7 to 8 hours of sleep each night is a good health goal. It boosts your immune system, helps control stress levels, and may even be essential in keeping your heart and other body parts healthy. And a power nap now and then can be a good way to catc

Generally, what's harmful to your heart also is also harmful to your brain. Make no mistake about it: While fried potato skins are busting your buttons, there's also a portion that gets shuttled up through your arteries to your gray matter. Saturated fats, for example, clog arteries that lead to your brain, putting you at risk of stroke, while omega-3 fatty acids -- the good fats found in fish -- are helpful for your brain because they help keep your arteries clear. They also alter your neurotransmitters and reduce depression. These are the best foods to keep your brain and your RealAge young: Food Why Recommended Amount RealAge Difference Nuts Nuts contain monounsaturated fats to keep your arteries clear, as well as levels of precursors of serotonin to boost mood. 1 ounce of nuts a day is just right. (More is fine, but be careful of calorie overload.) An ounce is about 12 walnuts or 24 almonds. Men: 3.3 years younger. Women: 4.4 years younger.

Study Shows Patients Treated With Injections Have a Reduction in Symptoms It is a common, life-altering medical condition, but you aren't likely to see a celebrity taking up the cause or a telethon devoted to finding a cure. More than 5 million Americans have some degree of fecal incontinence. And many suffer in silence because they are too embarrassed to seek medical help. As is the case with urinary incontinence, injections of a bulking agent are sometimes used to treat patients with moderate to severe bowel leakage, but the benefits of this therapy have not been proven. Now a new study, to be published Friday in The Lancet , does appear to show a benefit for the therapy when compared to sham treatment. But an expert who spoke to WebMD is not so certain. Christine Norton, PhD, RN, who founded the UK Continence Foundation, was the lead author of a recent analysis concluding that there is not enough clinical evidence to recommend bulking agent injections for th

Is a box of plastic sandwich bags all you need to easily shave 120 calories from each day? Research suggests it may be so. As long as you use those bags to divide up your snacks -- be they nuts, pretzels, crackers, or popcorn -- into small servings. About 100 calories per bag. In a recent study, people whose snacks came prepackaged in low-calorie portions ate about 120 fewer calories each day compared with folks who munched from larger packages. Mini-Snack Strategy More and more research has shown that when people are presented with large servings of food, they typically don't know when to say when. The larger the serving size offered, the more people tend to eat, going so far as to completely empty an overloaded plate or jumbo snack bag even though they'd feel satisfied with a smaller portion. So when you make an effort to eat less and slim down, keep in mind that it really starts with your serving spoon, not your dinner fork. (Here's another important way

You know how information overload can wilt your decision-making powers? Well, the same principle applies to your diet. Too much information -- in the form of snacks peeking out of the pantry, breads sitting on the kitchen counter, platters overflowing with plenty of extra helpings, and scoops of this, that, and everything else crowding your dinner plate -- makes it difficult for your brain to make rational, self-controlled choices. Just as cityscapes can trigger the urge to explore, and gardenscapes can help your mind unwind, "kitchenscapes" can set the mood for food. Here are some suggestions about how to make your kitchenscape -- and tablescape and platescape -- trigger healthy eating choices: Kitchenscapes : The foods on the counter, ready to grab, are going to make it into your mouth most often. So hide the candy in the cupboard and set out a bowl of fresh fruit. In your fridge, bring the produce out of hiding and package and freeze large portions of lefto

Every house needs fire-extinguisher foods -- good-for-you snacks that will put out three-alarm starvation fires. Ideally, you'll want to always be satisfied and not hungry, meaning you can go much longer without food. But sometimes, we know, it feels as if you haven't eaten since junior year of high school. Here's our list of foods to reach for when that happens: Cut-up vegetables. Cut them, bag them, eat them. Nothing wrong with baby carrots, grape tomatoes, and broccoli florets, but if you prefer jicama, sugar snaps, and orange pepper strips, go for it. Sauteed vegetables. Saute them in olive oil with chopped garlic, red pepper flakes, or a good dash of turmeric. Refrigerate, and then reheat when you need a snack. Nuts. A handful of almonds, peanuts, or walnuts. (But just a handful; as healthy as they are, they're still high-calorie foods.) Edamame. Another name for soybeans; look for microwave bags in the frozen food section. Soups. Once a week

Our brains tend to shrink as we age, just like a piece of fruit on the counter. But you could help keep your brain plump and young just by walking about a mile a day. That's right. In a 9-year study, people who walked just 6 to 9 miles each week preserved significantly more gray matter as they aged, compared with their more sedentary peers. Steps Worth Taking What's so great about a big brain? It likely means more mental power. In the study, not only did the walkers have less brain shrinkage, but also that translated into a twofold reduction in their risk for cognitive impairment. What's more, the researchers also looked at the benefits of physical activity in people already suffering from cognitive impairment or Alzheimer's disease and found that a mere 5 miles a week of walking seemed to slow progression of the condition. So when it comes to brains, bigger really is better. (Here's another nifty way to minimize age-related brain drain.)  Nurtur

Want to keep your brain razor sharp for years to come? Just say no to middle-age spread. When it comes to memory and concentration, it may pay to practice waist control. Packing on extra pounds can slow not only your time in the 50-yard dash but also your ability to remember things and stay focused. Need help shedding weight? Find a diet buddy . Obesity and declines in both memory and attention span have long been linked in older people, but new research has found the same relationship in 30-somethings, too. And the slowdown only gets worse over time. A large study tested 2,223 adults, ranging in age from 32 to 62, to see how their weight affected four different measures of cognitive function. Five years later, the researchers tested them again. Those who were seriously overweight -- meaning they had a body mass index (BMI) over 30 -- did poorly on the first round of testing. Worse, their mental abilities had declined even more at the 5-year mark. Why? One theory faul

The Shoe Check The toe should be wide enough that toes aren't pinched. This is extra important if you have any foot issues like bunions or Morton's neuroma (a pinched nerve between your third and fourth toe). The shoe should be long enough that your big toe doesn't touch the end. Many walkers buy walking shoes a size larger than regular ones. The heel should be flat and relatively straight. You don't need that big, wide, flared heel that some running shoes have for stability, since walkers land with less force. Flexibility is key because walking is a rolling motion, and your shoes need to work with you. That means they shouldn't be stiff. Bend the shoe in half and twist it a bit to test its flex. It should give easily. The shape should be a natural curve to facilitate walking's heel-to-toe motion. If you push the shoe's toe down on a flat surface, the heel should rise slightly. The cushioning depends on your foot type. More cushion

There are several types of detox diets . There are those in which you can only eat fruits and vegetables, those in which you can only eat "clean" foods, those in which you can only drink fruit and vegetable juice , and the most extreme type where you can only drink water . You can also do specialized cleanses designed specifically for certain area of the body, for instance the liver, kidneys, blood or lungs. However, most detox diets just involve cleansing the entire body. Below, there is a sample of a seven day detox diet that you can try. First of all, it is important that you have regular bowel movements during a detox because this will lessen the likelihood of toxins being reabsorbed by the body. A good way to make sure you will eliminate regularly is to take 2 tablespoons of ground flax seeds in lemon water in the morning, and drink lemon water throughout the day. Flax seeds provide the body with fiber and lemon water has a slightly laxative effect. It

Something as little as this daily 7-minute ritual might help you get skinny. In a study, dieters who spent about 7 minutes meditating each day experienced far fewer food cravings than their nonmeditating peers. And the meditators were far more likely to resist their cravings. Mind over Matter Here's how it all worked: Over a 7-week period, a group of study participants was taught "mindfulness meditation." With this method, they practiced recognizing, accepting, and experiencing their cravings rather than trying to ignore or suppress them. As a result of this meditative practice, people did a better job of holding those cravings off. Researchers think the mindfulness meditation worked better than relying on sheer willpower because the practice helped minimize the frustration and obsessive preoccupation with food triggered by trying, often unsuccessfully, to suppress food cravings. (Find out how yoga helps you avoid overeating.) Choose Your Method Min

Wouldn't it be nice if, just once, you were able to say no to those office muffins or that second helping of Friday night pizza? Well, guess what? Yoga could give you that willpower. That's right. Aside from making you stronger and more flexible, yoga may help you become smarter about food, too. Mind over Muffins In a study, researchers surveyed more than 300 adults on their exercise and eating habits. Detailed questionnaires revealed that people who regularly practiced yoga had a different eating style than people who did other types of exercise. Yoga practitioners were more tuned in to their appetites and were better able to judge when they were full and actually lay down the fork at the appropriate time. Could this be why the yoga devotees had lower body mass indexes on average, too?   Work Your Will Yoga requires calm and focus. The poses also require people to pay close attention to their bodies. And researchers suspect the increased mind-bo

Could a side salad make you fat? Possibly . . . if you let that side salad lull you into eating too much. You see, side salads can play tricks on your mind -- such as making that slice of pizza next to it seem like no big deal, caloriewise. That's exactly what a recent study revealed when people were asked to estimate the calories in big meals. Fooled by Food In the study, participants were shown pictures of high-calorie main dishes, like hamburgers and meatball-pepperoni cheesesteak sandwiches, and were asked to guess the number of calories in them. Interestingly, when a high-calorie food item was pictured with a healthful side dish next to it, people estimated the meal had about 43 fewer calories than when the high-calorie dish was pictured alone. What's more, even the most health-conscious eaters weren't immune to this illusion. In fact, the people who lowballed calorie counts the most were those who reported being extremely conscious of their diets. 

A sore hip makes everything more difficult -- from sleeping to walking up stairs. But you could keep those hips of yours feeling fine if you're a lover of garlic and onions. About 15 percent of older adults regularly deal with hip pain. But in a recent study of women, those who tended to eat lots of produce -- particularly herbs from the allium family, such as onions and garlic -- showed fewer signs of hip osteoarthritis in x-ray tests. Arthritis-Fighting Allium The study analyzed the diets of a large group of middle-aged adult twins, most of whom did not have symptoms of arthritis when the study started. Eating lots of allium herbs correlated with less arthritis in the hip. And in a separate lab analysis, researchers also found that diallyl disulphide -- a substance found in the allium family -- appeared to help inhibit enzymes that can cause damage to joint-protective cartilage.    Culinary Cartilage Protection Garlic and onions are probably the widest known

Easing arthritis symptoms isn't just about exercise and pills. The foods you eat could help joints with osteoarthritis feel better, too. Food as medicine. It's a wonderful concept because it gives us an empowering and fun way -- eating -- to do something helpful for our bodies, like easing joint pain. And some day, doctors may very well prescribe exercise, medication, and a special diet to help keep people's arthritic joints healthy. But right now, the only way diet likely enters your osteoarthritis conversation with your doctor is when you talk about losing weight. Because although there's no way to cure arthritis through food, if you are overweight, a weight loss diet may be one of the best things you can do for the health of your joints. Still, quite a bit of promising research has shown that certain foods and nutrients may help ease osteoarthritis symptoms. More study is needed to confirm the results, but since most of the foods studied to date are g

When was the last time you clipped that pedometer onto your waistband? Here's a great reason to get it back there. Boosting your daily steps to 10,000 a day could save you from a future with diabetes -- especially if you're not hoofing it that much right now. The Magic Number of Steps In a recent study, researchers in Australia used pedometers to calculate participants' average number of daily steps over the course of 5 years. And people whose pedometers showed an increase in steps over time had better insulin sensitivity at the end of the study -- a good sign for anyone who hopes to avoid diabetes, because insulin helps your body use blood sugar. Just how much do you need to ramp up to improve insulin sensitivity? Researchers estimated that based on the study results, a mostly sedentary person could improve his or her insulin sensitivity nearly threefold by working up from 3,000 steps every 5 days, to 10,000 steps every day.    Stepping Away from Diab

Finding a diet that helps steady your blood sugar may sound complicated, but it needn't be. There's actually an easy-to-follow nutritional formula that can help do the trick -- and keep your blood pressure, cholesterol, and body weight in check at the same time. And if you have diabetes, this same eating plan can help you manage your condition. So, what is that formula? There are three parts: Divide Add Subtract By dividing up the portions on your plate in a better way, adding certain healthy foods, and subtracting blood-sugar-unfriendly choices, you'll be well on your way to enjoying better blood sugar. Divide Up Your Plate Many people give over half of their dinner plate to a meat-based main course. But you'll want to readjust that thinking. Half of your plate should be produce; the other half can be divided between protein (like lean chicken) and high-fiber starches (like whole-wheat pasta or potatoes with the skins on). Add This Good Stuff

You could lower your blood pressure significantly in 30 seconds if you just do this: breathe deeply. In a study, that simple act helped lower the study participants' systolic blood pressure. In fact, the study participants only had to do it six times to see their systolic pressure dip as much as 10 mm Hg! Not too shabby for a few slow in-and-out breaths. Blowing Off Steam The study involved nearly 20,000 Japanese adults with either normal blood pressure or high blood pressure. Some of the study participants sat alone quietly doing a breathing exercise that involved taking six deep breaths over the course of 30 seconds. The rest just sat quietly doing nothing for the same amount of time. Both activities were good for the study participants' vitals. But afterward, the systolic blood pressure readings in the deep breathers had dropped much more dramatically than the people who merely sat quietly.  Deep-Breathing Benefits The overall blood pressure and pulse rates

Here are two quick weight loss tricks that are so simple, they're almost too good to be true: Just read and walk. Research shows that middle-aged adults who read food labels and also stick with a regular exercise program -- like walking -- are much more likely to succeed at weight loss than folks who practice just one of these little habits. Portion Patrol Most people are notoriously bad at estimating portion sizes, but being a label reader can help curb that. Knowing how to read and interpret food labels can help you judge portion sizes correctly, so you're less likely to overeat. In fact, in one study, patrons of a popular coffee chain consumed 6 percent fewer calories per transaction when the calorie counts for items on the menu were clearly displayed. Label reading . . . what could be easier? Exercise Extras Combine label reading with regular exercise and you've got a powerful one-two weight loss punch. And you don't have to knock yourself out with marath

You won't lose weight on a diet of celery sticks and dry toast. Your body will just think it's starving and hang onto those extra pounds! Rather, to lose weight effectively and permanently, you need to eat . And eat smart. Happily, there are a host of delicious edibles designed by nature to turn up your fat-burning furnace, flatten your belly, and take a big bite out of your appetite. Here are 11 of the get-slim food gems we're talking about: Yogurt Mmmm . This creamy, tangy snack is loaded with calcium -- and studies show that calcium may curtail weight gain by hindering the absorption of fat in the small intestine. Eggs   Turn breakfast into a fat-burning morning boost by skipping the stack of pancakes and feasting on a couple of eggs instead. According to a study, huevos beat out carbs when it came to helping folks feel full longer and helping them beat back snack attacks later in the day. Pistachios Nuts may be high in fat, but it's t

Physical Activity Benefits Knee Cartilage and Overall Knee Joint Health, Researchers Say Despite some previous research casting doubt on the value of physical activity for the knees, a new study says it's beneficial for knee joint health. Researchers in Australia say although it's true that exercise has been linked to bony spurs called osteophytes, physical activity in general is good for the knees. "Several studies have already examined the impact of physical activity on the knee as a whole, but none [has] looked at the effect of physical activity on individual parts of the knee," Flavia Cicuttini, PhD, one of the researchers, says in a statement. Cicuttini, of the Baker Heart Research Institute and Monash University in Melbourne, says "exercise affects each part of the knee differently, which helps explain why there have been conflicting reports for so long." Study Based on Data for Nearly 10,000 People The research team, led by Cicutti

Get to bed a little earlier and you could extend your life. That's what a recent study suggests. In the meta-analysis, where researchers pooled together the results of a body of research, it appeared that getting at least 6 hours of shut-eye each night was necessary for a long, healthy life. Any less than that was associated with a 12 percent increase in mortality risk. The ZZZs You Need Ahhh, to sleep. Perchance to live a longer life. Scientists aren't exactly sure why spending at least 6 hours sleeping each night is so essential. It may be that short sleep triggers chronic health problems by stimulating people's appetites -- and thus setting the stage for unhealthful overeating and weight gain. Or a lack of sleep may increase levels of inflammation and stress hormones in the body. Whatever the reason, each night make it a priority to get enough sleep to feel refreshed and revived each morning.   Fix your sleep right now with this bedtime checklist o

Positive Expectations About Recovery May Increase Survival in People With Coronary Artery Disease "Your attitude affects your latitude" may be more than a cliché, a new study suggests. Hospitalized patients diagnosed with coronary artery disease who had a positive outlook about their recovery were less likely to die over the next 15 years and had better physical functioning after one year, according to a new study. Previous studies have found that heart patients' optimism and expectations have positively influenced their functional status and return to work. But researchers say this study takes it a step further by showing how patient beliefs affect their health over the long term and ultimate survival. The findings are published in the Archives of Internal Medicine . Positive Outlook, Longer Survival Researchers at Duke University Medical Center followed 2,818 heart patients after they had coronary angiography to evaluate blood flow in the coronary ar

We often think of cheese as that artery-clogging no-no on top of pizza. But a new study suggests cheese might actually be good for your heart -- if you choose low-fat. Yep. In a study of middle-aged adults, frequent servings of low-fat dairy products appeared to significantly reduce levels of heart-hampering inflammatory compounds. Say Cheese The researchers measured blood levels of three inflammatory markers: C-reactive protein (CRP), interleukin-6, and tumor necrosis factor-alpha. And all three compounds were significantly lower in people who got 11 to 14 servings of low-fat dairy products each week compared with people who got fewer than 8 servings. It's good news for your taste buds and your heart, because reducing the number of inflammatory compounds in your body may help protect you from heart disease. Do More Dairy Full-fat versions of dairy products are rich in saturated fat, and that means trouble for both your heart and your waistline. But low-fa

For the ultimate excuse-busting exercise routine, try this easy no-shower-no-change-of-clothes-required workout, courtesy of Good Housekeeping's Drop 5 Pounds: The Small Changes, Big Results Diet . Start with a 15-minute walk. Afterward, climb stairs for 5 minutes. Then, do just 4 minutes of wall push-ups and chair squats. Finish with a 1-minute stretch. Excuse-Proof Exercise It's a total "anytime, anywhere" workout that covers all of the major muscle groups and has a healthy mix of cardio and body building to boot. Best of all, it doesn't require any special equipment or clothes, and you're done in just 25 minutes. Here's Good Housekeeping's breakdown on each step: Walk anywhere. Pace the halls, circle the block, or walk in place for 15 minutes. This will get your blood pumping and your metabolism fired up. And, as a bonus, it will burn about 60 calories. Stair-step it. Climbing stairs for 5 minutes will tone and tighten your

Rates of diabetes are skyrocketing. But you could lower your risk significantly just by eating more of these three foods: spinach, almonds, and black beans. Each one is a rich, healthful source of magnesium. And in a study of middle-aged people, those whose diets had the most magnesium were 36 percent less likely to develop type 2 diabetes compared with the people who got the least amount of this mineral  . Get More Magnesium The people at the high-intake end of the study got about 300 milligrams (mg) of magnesium each day. But for optimal RealAge benefits, you should probably aim even higher. RealAge experts Michael Roizen, MD, and Mehmet Oz, MD, recommend that people get 400 mg to 500 mg a day. And you've got lots of easy and delicious food choices to get you there. Enjoy half a cup of spinach, three-quarters of a cup of black beans, or an ounce of almonds for an extra 75–80 mg of magnesium. Other great food sources include halibut, bran cereal, baked potatoe