Your Health: A to Z

In this dizzying world it can be tough to find time to take care of yourself.  But here are some ways to become healthier and younger looking - without breaking the bank.

'A' is for alcohol
Is it good or bad for you?While red wine has been shown to help heart health, even moderate drinking - two drinks a day - can increase a woman's risk for breast cancer.
And heavy alcohol consumption by men - more than four drinks a day - can increase their risk for prostate cancer.
And we've already got a bonus letter for you.

'A' is for age spots too
We're talking about those brown spots and blotches that develop on the skin after sun exposure.
Doctors say those age spots can develop in as little as five days.
"It doesn't take a lot before you do actually harm your skin irreversibly," said Dr. Nadia Chaudhry.
Prevention is easy; just put on sunscreen before heading outside.
But what can you do if you already have age spots?
Option one is "photo dynamic therapy." It couples a laser treatment with a topical medication, but it will cost you. Expect to spend up to $4,000.
Option two is a chemical peel, and option three, topicals. Doctors can prescribe Retin-A and skin bleachers or you can opt for an over-the-counter product. Look for one that contains retinol or Vitamin C.

'B' is for blood pressure
High blood pressure can increase your risk for heart disease, stroke and kidney problems.
It's estimated that one in four Americans has hypertension. Once you have it, it usually lasts a lifetime so prevention is key.
A recent study shows that young women who are deficient in Vitamin D are more likely to develop high blood pressure 15 years later.
Other risk factors you can do something about now: smoking, alcohol intake, being overweight and lack of exercise.
There is some evidence that supplements can help reduce blood pressure: coenzyme Q10, fish oil and folic acid, but the effects are modest.
Behavioral changes have a bigger impact.

'C' is for caffeine
We've heard that coffee has health benefits, from preventing diabetes to reducing your risk for certain cancers.
But here's something to consider before you pour your fourth cup of coffee.
"Caffeine can block the absorption of calcium, so when you block the absorption of calcium if you're drinking a lot of coffee, what's going to happen is your bones are going to get weaker," said dietician Judi Wilcox.
Wilcox also says that for most of us a couple of cups of coffee a day poses no real health risk, but ordering a latte or taking a calcium supplements helps too.

'D' is for dining out
Who doesn't enjoy a nice meal? But it's easy to forget healthy habits when you're looking at a menu filled with great stuff.
Here are some ways you can skip unnecessary calories.
When the server asks what you want to drink, say water, diet soda or unsweetened iced tea.
When it comes to the main dish, ask for the meat to be grilled instead of fried.
And when that dish arrives at the table, start off by cutting it in half and take the other half home for another meal.
If you must have dessert, choose fresh fruit, low-fat frozen yogurt or sherbet.

'D' is also for Vitamin D
Long ignored, it's turning out to be the super nutrient.
Not only is the "sunshine vitamin" important to bone health, deficiencies have been linked to cancer, dementia, heart disease, diabetes, rheumatoid arthritis, ms and even depression.
Unfortunately, most people do not get enough Vitamin D, especially in the Northwest.
But here are some easy ways to increase your consumption:
Eat foods that are rich in Vitamin D, like salmon, fortified milk and fortified orange juice, or take a supplement.
But too much Vitamin D though can be toxic.
So it's a good idea to have your levels checked first with a simple blood test.
Your doctor can advise you how much more Vitamin D you need to be taking.

'E' is for exercise
Burnis Jones of Adventure Fitness Boot Camp for Women knows the secret to getting in shape fast.
"We get them warm by jogging and stretching and then we hit it," he said. "We take the heart rate up, we bring it back down, we take it back up, we bring it back down." This kind of workout keeps your metabolism revved.
"The key is that you alternate super intense with stretching super intense for 5 minutes and then stretching. So your heart rate goes up, and then you relax and stretch and your heart rate goes up again and you do that six to 10 times in an hour," said Jones.

'F' is for face cream
"Cerave" is a thick, dermatologist-recommended moisturizer that won't break the bank.
It contains ceramides, which keep the skin hydrated and are found in much more expensive products.
You can buy a jar for under $15 at many drug stores and it lasts a long time.

'G' is for the gene for hair loss
There is now a DNA test that can tell both men *and women if they're likely to lose their hair when they get older.
All it takes is a saliva swab, which is then sent to a lab.
Researchers test the sample for a genetic variation on the "x" chromosome that's linked to hair loss.
"Low risk" means you have a 20 percent chance of losing your hair. "High risk" means you have a 60 percent chance of severe hair loss by age 40.
If you already have hair loss, everything from Rogaine to surgery can be helpful.
For more information on the test visit www.hairdx.com   

'H' is for high heel pain
Whether its wedges or stilettos, podiatrists say feet pay the price.
Pressure on the ball of the foot can lead to foot cramps, and pointed shoes can cause toe pain and ingrown toenails. But it can get even worse with severe problems like stress fractures and osteoarthritis.
Fortunately, there are some easy fixes.
One rule of thumb, the higher the heel, the less time you should be in them. Podiatrists advise no more than three hours and be sure to do stretching exercises for the Achilles tendon.

'I is for isometrics
It is one of the key elements of a popular workout called "The Bar Method."
Our pal Lisa Gangel's muscles started to shake during the hour-long fat blasting session.
The key is working the core throughout the no-impact workout.
One-to-two inch movements are all that it takes to tone exact muscle groups.
The repetitive movements train the body to tighten the muscles throughout the day.

'J' is for jiggle
Too much jiggling during a workout can cause breasts to sag later.
According to a British study, breasts move up to eight inches during exercise, putting painful pressure on support ligaments.
So what can you do about it? Get a properly fitting sports bra.
Smaller women can get away with a compression or "uniboob" bra.
Bigger-chested women should opt for styles that surround and support each breast.

'K' is for keeping skin looking young.
there are foods you can eat to promote your youthful appearance.
Legumes, avocadoes, soybeans and nuts all contain biotin, which is also good for your hair and nails.
And don't forget to drink at least 8-glasses of water.

'L' is for life expectancy
Americans are living longer than ever before!
The National Center for Health Statistics says men live to be roughly 75 years-old, while women live to be 80.
Yet there is concern those numbers could start heading down again, since type two diabetes is on the rise.
Are you interested in finding out how long you'll live? Check out the life expectancy calculator.
The good news is you can make changes now to increases your life expectancy.

'M' is for the myth of fat burning
A lot of people believe you continue to burn fat up to 24-hours after your workout, but researchers found That's not so.
If you really want to lose weight, you need to combine exercise with diet.

'N' is for nutrition bar cavities
A growing number of dentists say they are seeing cavities in patients who normally eat pretty healthy, and they think nutrition bars may be to blame. 
the bars may be especially likely to lead to cavities because they're sticky, and sticky foods stay in the mouth longer, Allowing bacteria to grow.
drinking water and chewing sugarless gum may help by rinsing away food and changing the ph level of the mouth

'O' is for organics
Organic foods cost more so in this tough economic time which fruits and vegetables are really worth spending the extra money for?
Here are the "dirty dozen:"
Apples, cherries, grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes and spinach.
The USDA found that even after washing, these fruits and veggies consistently carry much higher levels of pesticide residue than others. Peaches are the worst.

'P' is for pain management
Many Americans suffer from chronic pain.
The cause can be as simple as a bad mattress, to as severe as a physical trauma.
Treatments range from home remedies to psychotherapy.
Interested in assessing your pain level? Take a pain survey.

'Q' is for quit smoking 
Why is it so important?
According to the American Cancer Society, smoking is responsible for nearly one-in-five deaths, and more than 8-million people suffer from smoking-related lung and cancer diseases.
Quitting will be one of the most challenging things a smoker will do.
Researchers at the University of Wisconsin enrolled 1500 smokers who wanted to quit.
The smokers were broken into groups-- some tried patches, while others used lozenges, the medication Wellbutrin, and others went "cold turkey."
Those who had the most success were in the lozenge and patch combo group.
It takes the average smoker 11 attempts before they stop smoking for good.
 
'Q' is also for a quiz on portion distortion
That means eating more than the recommended serving size.
Are you guilty? Lets test your knowledge, starting with bagels.
A serving size is one ounce,  which looks similar to a hockey puck.
How about for cooked meat, poultry and fish?
That's 3 ounces, which is about the size of a deck of cards.
And the serving size for that side of raw leafy vegetables is a cup, which is equal to a baseball.
Here's more:
Chopped vegetables – 1/2 cup = 1/2 baseball
Fresh fruit – 1 medium, 1/2 cup chopped = 1 tennis ball
Cooked pastas, rice, cereal, beans, vegetables – 1/2 cup = 1 ice cream scoop or 1/2 baseball
Cheese – 1 1/2 oz. = 6 stacked dice or the size of your pointer finger
Ready-to-eat cereal – 1 cup – rolled up pair of socks
Nuts – 1/3 cup = small handful
Salad dressing – 1 tablespoon = thumb
Oil, butter, mayonnaise – 1 teaspoon = thumb tip (from top of thumb to first joint)

'R' is for natural remedies for the flu
So what helps, what doesn't and what can you do to boost your immune system?
Studies suggest Vitamin D, Echinacea, elderberry extract and acupuncture can all be helpful.
Good nutrition and drinking lots of water are two of the keys to preventing catching the flu.
And reducing or better yet eliminating sugar from your diet would be a good place to start.
"Sugar has been shown in many cases to actually dampen the immune system and decrease the body's ability to fight viruses and bacterial infections so eliminating or at least minimizing sugar is probably one of the biggest things we can do," said Jamey Wallace, ND, Bastyr Medical Clinic Director
Even if you end up getting the flu, having a healthy immune system can help protect you from developing some of the more serious consequences.

'S' is for skinny jeans
They maybe stylish, but they can hurt.
Doctors say they're seeing more women complaining of what they call "tingling thigh syndrome."
It happens when constant pressure cuts off a nerve that runs from the outside of the pelvis, through the thigh.
That creates a numb, tingling or burning sensation.
The good news: once you change into baggier pants the feeling should go away.  Skinny jeans may be all the rage right now but that doesn't mean they are right for everybody.

Find the best jeans for a woman's body type

Find the best jeans for a man's body type

'S' is also for sleep
And most Americans aren't getting enough of it. 
It can also have serious health consequences, such as depression, obesity and high cholesterol. 
Drivers who are sleep deprived are at greater risk for car accidents.
You can calculate your own sleep debt and find out how to make up for it.

'T' is for teeth whitening
Here's a simple and inexpensive way to do it.
Mash up one ripe strawberry, mix with one-half teaspoon baking soda.
Apply to teeth with a soft toothbrush.
Leave on for five minutes, brush and then floss to remove any seeds.
It won't compare to the professional results you get at the dentist, but it is safe to do once a week.

'U' is for under-eye bags
Caused by lack of sleep, poor diet and in some cases, good old genetics.
You can camouflage them with concealer.
Or try short-term fixes with cucumber slices, creams or cosmetic fillers.
The only permanent solution, unfortunately, is plastic surgery.

'V' is for the 13 essential vitamins
They are A, C, D, E, K and the B vitamins.
The easiest way to make sure you are getting all of these vitamins, take a multi-vitamin every day.
But check the label before you purchase, not all vitamins are created equal.

'W' is for walking
It is one of the most effective ways to improve your aerobic fitness and it requires no special equipment and can be done almost anywhere.
Walking promotes bone strength, lowers blood pressure and cholesterol levels and increases flexibility.
To get started spend just a few minutes a day walking, and gradually build up.
Your goal is to be walking for 30 to 60 minutes, three to five days a week
Here are some easy ways to incorporate walking into your daily routine:
Walk your kids to the bus stop, or if you take the bus get off a few stops early and walk to your destination.
How can you get motivated? Sign up for fundraising walk or fun run.

'X' is for extreme dieting and exercise
Extreme diets promise unrealistic results, lose 30 pounds in 30 days, and tend to overemphasize one ingredient like the "cabbage soup diet," or they recommend severe calorie restrictions-- on the order of 1000 calories a day or less.
These methods may result in immediate weight loss but rarely lead to long-term success.
In fact, most people tend to gain back all the weight and more.
It's much better to make healthy food choices and long-term lifestyle changes.   
Compulsively following the same exercise routine for years without missing as day and feeling obligated to exercise no matter what the circumstances are signs of extreme exercise.

'Y' is for yoga and eating
A study by experts at Fred Hutchinson Cancer Research Center found yoga participants were more likely to be "mindful eaters" who don't eat to soothe boredom or depression.
They questioned 300 people at a Seattle fitness center. Yoga enthusiasts also gained less weight over a 10-year period.

'Z' is for zit-zapping remedies
Those remedies are needed more when school starts up.
One dermatologist said she sees 20 percent more teens and young adults in the fall.
That's because when someone's stress level goes up, so does their level of the hormone called cortisol.
That turns on the sebaceous glands, which triggers acne.
But once dermatologists prescribe a medication, patients need to be - patient.
They say it takes two months to see a 40 to 50 percent improvement in acne, and it takes four months to see 80 to 90 percent improvements.
People who have early, mild acne may not need to see a dermatologist. Opt for over-the-counter medicines that include benzoyl peroxide or salicylic acid.

The top 10 takeaways 

Caffeine can block calcium absorption, Vitamin D is turning out to be a super nutrient, a dermatologist-recommended face cream is available for under $15, high heel pain can cause long-term health problems but you just need to change shoes. And certain foods can make your skin look younger. 

Plus, don't forget the "dirty dozen" fruits and vegetables, Watch your portion sizes. There is an at-home remedy for teeth whitening, unfortunately, the only way to get rid of undereye bags is with plastic surgery, and walking is an exercise that you can do anywhere - and doesn't cost a lot.