The John Tesh Blog

Your ultimate health checklist

Everything you need to know in 10 steps?  We're big fans of Dr. Oz on the radio show, and his ultimate health checklist is bound to get you thinking!  Dr. Oz says that the first key is to find the right doctor for you, which you can get some help with by checking out The American Medical Association's Doctor Finder.

During your first visit, there are key questions to consider. "When you go to their office, do the other patients … look like you? Are they board certified? Do they get along with the staff?" Dr. Oz says. "If you get along with them, that person becomes your health coach. Because, remember, the word 'doctor' means 'teacher,' so it's a two-way street. If you come up with the right person, you're on the right path."

Even if you're one of 50 million Americans without health insurance, Dr. Oz says it's important to take this step. "There are free clinics. There are community health plans. If you really don't have enough money to afford a doctor, usually you'll qualify for Medicaid," he says. "But … I don't want to let people off the hook either. Half the people in America who don't have health insurance have some money. They just make the economic decision to not buy it because it's so expensive."

To make your diet more healthy, Dr. Oz says to remember his "rule of fives." Look at the labels of the foods you eat. If you see one of these five ingredients listed as one of the first five things used to make it, don't eat it.

High fructose corn syrup
"We most commonly get this in soft drinks," Dr. Oz says. "It's an inexpensive sugar, which means we're getting a lot of it in our diet."

Sugar
Dr. Oz says when you eat sweets, your brain receives schizophrenic messages. "It says: 'I got calories, but I didn't get any nutrients,'" he says. Your body will keep craving food until it gets those nutrients.

"Enriched"
Also watch out for products made with "enriched" flour, like white bread. "Why would they take bread and have to enrich it? Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there," Dr. Oz says.

Trans fat
Also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. "It extends the shelf life of the product," Dr. Oz says. "But it shortens the human life."

Saturated fats
These fats come from four-legged animals like pigs and cows.

Instead?

Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. "If they're coming out of the ground looking the way they look when you eat them, they're good for you in general," he says.

Antioxidants
You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day.

Omega-3 Fats
Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash.

Fiber
Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient.

Olive Oil
The last item to add to your shopping list is virgin or extra-virgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritious—and delicious—way to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally."

If you need more nutrients beyond your daily diet? Let's look to vitamins.

With so many variations to choose from, how do you what vitamin is right for you?

If you're a young, premenopausal woman, Dr. Oz says to look for a multivitamin that contains iron. "If you're menstruating, you'll need the iron to make new red blood cells," he says. "And you don't want more than 5,000 units of vitamin A."

If you're a postmenopausal woman or a man, Dr. Oz suggests a multivitamin without iron and no more than 2,500 units of vitamin A. "You don't need the iron, because you're not bleeding every month," he says.

Before you add this step to your daily routine, consult with your doctor. Dr. Oz says people who are taking medication to lower their cholesterol may need a different dosage.

And the rest:

Waist Size
Suck in and measure your waist at your belly button. It should ideally be less than half your height—about 40 inches for men, 37 inches for women.

Blood Pressure
The ideal blood pressure is approximately 115 over 75. "If the systolic or first number is 140 or above or if your diastolic or second number is 90 or more, alert your doctor," he says.

Cholesterol
This ratio is the third number you need to know. "You want your LDL, or lousy cholesterol, to be less than 100," Dr. Oz says. "You want your HDL, or healthy cholesterol, to be greater than 40."

Resting Heart Rate
Take your pulse when you get out of bed in the morning and strive to get it as close to 60 as possible.

Blood Sugar
A simple finger stick can help you discover your blood sugar levels. "When your blood sugar is high, it's like if I take [a] glass and crack it on the ground and take the glass shards and scrape the insides of your arteries," he says. "That's what those sugar molecules do inside of you."

Vitamin D
You should also know your vitamin D levels—more Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units.

C-Reactive Protein
This is a way to tell if your body is full of inflammation and irritation. "If you've got gingivitis, prostatitis, vaginitis—if you've got any of these inflammations in your gut—they can elevate the C-reactive protein," he says. "C-reactive protein tells us how much of a battleground there is inside of you."

Thyroid Stimulating Hormone, or TSH
As Oprah learned the hard way in 2007. "If you have unexplained weight gain. If your hair has changed. If you don't have the get up and go. If your libido's off, the number one thing that we check is thyroid stimulating hormone," Dr. Oz says. "It tells us whether your thyroid gland is functioning normally."

Dr. Oz says a health advocate can be anyone—your spouse, child, relative or friend. "Bring someone who's actually going to pay attention and understands the process and takes notes," he says.

When you are under stress from doctors' diagnoses or are too sick to speak up for yourself, it's crucial to have someone helping you. "Get someone who you trust and make them your partner in this process."

Make sure you get an updated copy of your medical file before you leave the doctor's office. In case you need to see another physician, he or she will be able to make a diagnosis more quickly and accurately.

While this can be intimidating, Dr. Oz says you need to get over that intimidation. "Here is the reality. You want to know your family history. You want to know immunizations. You want to understand what your doctor's been thinking and doing with you," he says. "Because when you go to the next doctor, you don't want them being Columbo, trying to figure out what's going on with you. Why make it hard for them?"

First things first, Dr. Oz says everyone should get an annual checkup, see their dentist every six months and get an eye exam every two years.

The rest of your health test schedule depends on your age and gender. Check with your doctor to find out which tests you may need.

There are four main exercise goals you should be aiming to achieve this year.

Start Walking
Your goal is to get up to 10,000 steps a day, but Dr. Oz says it's okay to start by walking for 30 minutes a day. This will make for 3,000 steps. Get your steps in with a pedometer and simple changes like taking the stairs instead of the elevator. "Societies that have 10,000 steps under their belt every day don't have much under their belt," Dr. Oz says. "It's one of the best ways to stay thin."

Get Your Heart Rate Up
Besides walking, you need some more strenuous exercise as well. You should work out hard enough to be sweating for at least 60 minutes a week.

Flexibility
Stretch for at least five minutes a day. "If you're not flexible, you'll get hurt and you'll stop exercising," Dr. Oz says.

Strength Training
You need to do some kind of weight lifting or resistance training for at least 30 minutes a week. "If you don't rebuild those muscles, you get frail," Dr. Oz says. "And that's what aging is all about."

While steps 1 to 9 are important, you could lose all of the benefits if you skip sleep. "If you don't get sleep, you'll crave other things like carbohydrates," Dr. Oz says.

7-8 hours a day is what most healthy people need. And while it's true that you can make up some of your sleep loss over the weekend, you're really talking about a short term solution...not so healthy if you're trying to make up for 10 lost hours of work week sleep every single weekend! If you are one of the 70 million Americans who don't get enough sleep, talk to your doctor first.  

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

A diet to jazz your brain!

So, guess what? I'm on 'The DASH Diet'. “Dietary Approaches to Stop Hypertension.” Salt, sugar, and red meat eaten only occasionally. It's a high fiber diet. The latest study: The group on the DASH diet had the best cognitive function, and...they also had the least decline in mental skills over time.

When it comes to diets, you probably think you’ve heard it all, right? Well, this diet isn’t about saving your figure - it’s about saving your brain...I'm all about that, know what I mean? The DASH diet will sharpen your brain and protect you from losing your memory- that's good stuff! According to WebMD, the DASH diet is a low-fat, high-fiber diet that was originally recommended for lowering blood pressure. It emphasizes fruits and vegetables, nuts and legumes, whole grains, and low-fat dairy products. Salt, sugar, and red meat are eaten only occasionally. A recent study found that when volunteers followed the diet, it slowed the rate of their mental decline, too. The study was done at Utah State University, and tested nearly 4,000 seniors, who had no signs of dementia.

• First, volunteers filled out a questionnaire about what they ate, and how often they ate it.
• They were all given standard tests that measured overall cognitive function - including memory, attention span, and problem solving.  
• Every couple of years, they took the tests again - a total of five times over 11 years.

The results? The group that ate a diet closest to the DASH diet had the best cognitive function at the beginning of the study, and they also had the least decline in mental skills over time. Dr. Ron Munger is a professor at Utah State who worked on the study. He’s not surprised the diet works, because the eating plan has already been proven to lower blood pressure - and high blood pressure is a risk factor for Alzheimer’s disease and dementia. The DASH diet calls for eight to 10 serving of fruits and vegetables a day, but only 25% of us eat even half that much. Dr. Maria Carrillo is the director of medical and scientific relations at the Alzheimer’s Foundation, and she says that every little bit counts, and every day that you follow the diet preserves a little bit of your memory that might have been lost. Want to try it? Go to DashDiet.org.

And I will be sure to update progress I will make! Promise...want to give it a try? I'll most definitely want to know how you're doing, deal? Have a great weekend...dashing wherever you can!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Overlooked signs of cancer that I don't want YOU to overlook.

Look, I don’t want to put the fear of cancer in you, but some warning signs are often overlooked. As reported in recent months, more people than ever are avoiding going to the doctor for check-ups, or for what they consider to be minor problems because of insurance difficulties, or necessary financial belt tightening.  But there are some health issues you simply must not skimp on when it comes to paying money to see a doctor. Strongly consider seeing a doctor if you’re experiencing any of the following symptoms, especially more than one. These are from Caring.com, an online resource that focuses on health issues we may experience as we age.

Routine tests like pap smears and mammograms are important, but don't rely on tests alone to protect you from cancer. It's just as important to listen to your body and notice anything that's different, odd, or unexplainable. You don't want to join the ranks of cancer patients who realize too late that symptoms they'd noticed for a long time could have sounded the alarm earlier, when cancer was easier to cure.

1. Wheezing or shortness of breath

One of the first signs lung cancer patients remember noticing when they look back is the inability to catch their breath. "I couldn't even walk across the yard without wheezing; I thought I had asthma, but how come I didn't have it before?" is how one woman described it.

2. Chronic cough or chest pain

Several types of cancer, including leukemia and lung tumors, can cause symptoms that mimic a bad cough or bronchitis. One way to tell the difference: The problems persist, or go away and come back again in a repeating cycle. Some lung cancer patients report chest pain that extends up into the shoulder or down the arm.

3. Frequent fevers or infections

These can be signs of leukemia, a cancer of the blood cells that starts in the bone marrow. Leukemia causes the marrow to produce abnormal white blood cells, which crowd out healthy white cells, sapping the body's infection-fighting capabilities. Often, doctors finally catch leukemia in older adults after the patient has been in a number of times complaining of fever, achiness, and flu-like symptoms over an extended period of time.

4. Difficulty swallowing

This is most commonly associated with esophageal or throat cancer, but having trouble swallowing is sometimes one of the first signs of lung cancer, too.

5. Swollen lymph nodes or lumps on the neck, underarm, or groin

Enlarged lymph nodes indicate changes in the lymphatic system, which can be a sign of cancer. For example, a lump or an enlarged lymph node under the arm is sometimes a sign of breast cancer. A painless lump on the neck, underarm, or groin can be an early sign of leukemia.

6. Excessive bruising or bleeding that doesn't stop

This symptom usually suggests something abnormal happening with the platelets and red blood cells, which can be a sign of leukemia. One woman with leukemia described bruising in strange places, such as on her fingers and hands, as well as red spots on her face, neck, and chest. Another noticed bleeding gums. The explanation: Over time, leukemia cells crowd out red blood cells and platelets, impairing the blood's ability to carry oxygen and clot.

7. Weakness and fatigue

"I kept having to sit down at work, and one night I was too tired to drive home," said one woman in describing the fatigue that led her to discover she had leukemia. Generalized fatigue and weakness is a symptom of so many different kinds of cancer that you'll need to look at it in combination with other symptoms. But any time you feel exhausted without explanation and it doesn't respond to getting more sleep, talk to your doctor.

8. Bloating or abdominal weight gain -- the "my jeans don't fit" syndrome

While this might sound too common a phenomenon to be considered a cancer symptom, consider this: Women diagnosed with ovarian cancer overwhelmingly report that unexplained abdominal bloating that came on fairly suddenly and continued on and off over a long period of time (as opposed to for a few days each month with PMS) is one of the main ways they knew something was wrong.

9. Feeling full and unable to eat

This is another tip-off to ovarian cancer; women say they have no appetite and can't eat, even when they haven't eaten for some time. Any woman who experiences noticeable bloating or weight gain numerous times (the diagnostic criteria is more than 13 times over the period of a month) -- especially if it's accompanied by pelvic pain or feeling overly full -- should call her doctor and ask for a pelvic ultrasound.

10. Pelvic or abdominal pain

Taken by itself, pelvic pain can mean a lot of things. In fact, because it's a common symptom of fibroids, ovarian cysts, and other reproductive tract disorders, doctors don't always think of cancer when you describe pelvic pain. Make sure your doctor looks at all possible explanations and does a full exam, since pain and cramping in the pelvis and abdomen can go hand in hand with the bloating that often signals ovarian cancer. Leukemia can also cause abdominal pain resulting from an enlarged spleen.

11. Rectal bleeding or blood in stool

"I thought it was hemorrhoids" is one of the most common things doctors hear when diagnosing colorectal cancer. Blood in the toilet alone is reason to call your doctor and schedule a colonoscopy.

12. Unexplained weight loss

If you notice the pounds coming off and you haven't made changes to your diet or exercise regime, you need to ask why. Weight loss is an early sign of colon and other digestive cancers; it's also a sign of cancer that's spread to the liver, affecting your appetite and the ability of your body to rid itself of wastes.

13. Upset stomach or stomachache

As simple as it sounds, a good old-fashioned bellyache is what tipped off a number of lucky folks, whose doctors ordered ultrasounds and discovered early that they had tumors on their livers. Stomach cramps or frequent upset stomachs may indicate colorectal cancer; many cancer patients say their doctors thought they had ulcers.

14. A red, sore, or swollen breast

Everyone knows to check for lumps in the breasts, but too often overlooked are symptoms closer to the surface, which can indicate inflammatory breast cancer. Some women described noticing cellulite-like dimpled skin on an area of the breast. Others noticed that a breast felt swollen, hot, or irritated. Red or purplish discoloration is also cause for concern. Call your doctor about any unexplained changes to your breasts.

15. Nipple changes

One of the most common changes women remember noticing before being diagnosed with breast cancer is a nipple that began to appear flattened, inverted, or turned sideways. "My nipple started looking like it was turned inside out," said one woman. In addition, inflammatory breast cancer also causes nipple problems, such as itchy, scaly, or crusty skin on the nipple -- so take any nipple changes seriously.

16. Unusually heavy or painful periods or bleeding between periods

Many women reported this as the tip-off to endometrial or uterine cancer. Unfortunately, many women also said their doctors weren't responsive, overlooking or misdiagnosing their complaints as normal perimenopause. Ask for a transvaginal ultrasound if you suspect something more than routine heavy periods.

17. Swelling of facial features

Some patients with lung cancer report noticing puffiness, swelling, or redness in the face. The explanation for this is that small cell lung tumors commonly block blood vessels in the chest, preventing blood from flowing freely from the head and face.

18. A sore or skin lump that doesn't heal, becomes crusty, or bleeds easily

Most of us know to watch moles for changes that might indicate skin cancer. But other signs, such as small waxy lumps or dry scaly patches, are easier to miss. Familiarize yourself with the different types of skin cancer -- melanoma, basal cell carcinoma, and squamous cell carcinoma -- and be vigilant about checking skin all over the body for odd-looking growths or spots.

19. Changes in nails

Unexplained changes to the fingernails can be a sign of several types of cancer. A brown or black streak or dot under the nail can indicate skin cancer, while newly discovered "clubbing" -- enlargement of the ends of the fingers, with nails that curve down over the tips -- can be a sign of lung cancer. Pale or white nails can be an indication that your liver is not functioning properly, sometimes a sign of liver cancer.

20. Pain in the back or lower right side

As vague as this sounds, many cancer patients say this was the first sign of liver cancer, known as one of the "silent killers" (another is ovarian cancer). Breast cancer is also often diagnosed via back pain, which can occur when a breast tumor presses backward into the chest, or when the cancer spreads to the spine or ribs.

This list does not mean you have cancer.  This list means if you recognize yourself in one or more of these possible signs to watch out for, being PROactive is the way to go, and you should talk to a doctor to rule something out, at least.

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

It's not pleasant to think about, but what would happen if you became injured, or too ill to make your own decisions?  Would those now fall into the hands someone you trust implicitly, or a legally closer, yet obscure, family member chosen by the state?  Liz Pulliam Weston, a personal finance writer, advises to not wait.  Make your decisions known, and soon. 

Take this scenario: your mother, out of state, suffers a severe stroke. In the final months of her life, every decision, outside of perhaps picking a daily outfit to wear, is made by someone else. Decisions regarding her life- what she'll eat, how her bills are paid and how hard her caregivers should fight to keep her alive- are now being made by others.  Would you, let alone your mother, feel comfortable with this?

Most Americans don't have wills, but that's not the crisis that many in the estate-planning industry would have you believe. With a few exceptions, which we'll talk about below, most people's quality of life won't be much improved by a will.

Who would pay your bills or wrangle with insurance companies about your care? Who would decide whether to sue that driver who hit you -- or to shut off the respirator that's keeping you going?

The state will eventually find someone to fill these roles, after a potentially costly and time-consuming court hearing. But it might not be the person you would want. So at a time when you're most vulnerable, life-and-death decisions could be made for you by a stranger -- or an estranged, distant or greedy relative.

That's why you need the following documents:

• A durable power of attorney for health care, which lets you identify who will make medical decisions for you. (This is also known as an advance directive or health care proxy.)

• A durable power of attorney for finances, which designates who'll handle money decisions.

• A living will, which tells doctors exactly what kind of care you do and don't want to receive if you're terminally ill and incapacitated. (Some states, including Kentucky, Minnesota, Oklahoma, Oregon, South Carolina, Virginia and Wyoming, combine the living will and the durable power of attorney for health care in the same form.)

Fortunately, you can get these documents, plus a basic will, drawn up by an attorney for $300 to $500 in most areas. You can also buy software, such as Quicken WillMaker, for about $40 if you want to do the work yourself.

The point is, just do it. Strokes and accidents don't happen just to other people.

If you need more convincing, consider the case of Robert Wendland, who was severely injured in a 1993 car crash at age 42, sparking a gut-wrenching court battle between his wife and his mother that ended up before the California Supreme Court.

Wendland was in a coma for 16 months before recovering what doctors called "minimal consciousness." He could catch a ball and play with infant toys but couldn't speak, eat, walk, recognize his family or comprehend a Saturday morning cartoon. Doctors said his condition was not terminal but would never improve.

Wendland's wife, Rose, whom a court had appointed as his conservator, decided he wouldn't have wanted to live as he was and asked doctors to remove his feeding and hydration tubes. Wendland's mother, Florence, went to court to keep him alive. Eventually, California's top court sided with the mother -- a few weeks after Wendland died of pneumonia, after surviving on life support for eight years.

Although courts have allowed family members to disconnect life support from unconscious, terminally ill patients who didn't express their wishes clearly, the California justices were reluctant to set such a precedent for "minimally conscious" patients.

Had Wendland created durable powers of attorney or any other paperwork detailing how and whether he wanted life support to be used, the court battle may have been prevented, legal experts said. That's because the U.S. Supreme Court has ruled that every individual has a right to direct his or her own medical care, even if loved ones disagree with those directions.

And let me tell you: Not having clear instructions, or having to fight with other family members over what you think a loved one would want, is pure anguish.

Of course, thinking about these issues is not fun, which is probably why most people avoid it. You have to ponder some of the grimmest circumstances imaginable. Do I want to be on a respirator if I'm conscious? If I'm unconscious? Do I want food and water withheld? How about pain medication?

There are so many issues to ponder that Weston highly recommends ordering copies of Your Way, a guide created by nonprofit group HELP, to aid you in deciding what you want and don't want if you're incapacitated.

You also have to figure out whom to name as your "attorney in fact," or proxy, to help implement these decisions for you. Keep in mind:

• Two heads may be better than one. You don't have to name the same person for both powers of attorney. In fact, many people find that the people they trust to make health care decisions are different from the ones they want handling their finances.

• Spouses are good, but have a backup. If you're married or in a committed partnership, that person is a logical choice to fill both roles. But you'll still need backups in case he or she is injured or killed in an accident with you, or is unable or unwilling to serve.

• Keep them close. For the health care directive, you'll probably want people who are nearby or at least willing to travel to the hospital to be with you, perhaps for an extended time. The person handling your finances may be able to do so remotely, although you may still prefer to name someone who lives relatively close for convenience. In addition to paying your bills and handling insurance claims, the person handling your finances may also need to sell your home or make other complicated moves that require more proximity.

• Make sure they're tough. With your health care proxy, especially, you need someone who's forceful enough and committed enough to your stated wishes to advocate for you, regardless of what others (including family and medical professionals) might think.

You can change these documents at any time, as long as you're still competent. You probably should review them about once a year to make sure you're still comfortable with your decisions.

Once you make these arrangements for yourself, start bugging your parents to get their documents in order. If you're not sure how to start that conversation, you can tell them about your own efforts to deal with incapacity or relate a horror story from a friend's experience (ask around; you'll find some). If nothing else, print off a copy of this, and attach a "Let's talk about this" note.

Now, back to the issue of wills. Really, many people want more control over who gets their stuff than state law dictates. If you're wealthy, estate-planning documents also can help you reduce potential taxes, which can give you peace of mind while you're alive. That said, there is one group of people who should absolutely, no question, have wills, and that's parents of minor children. Even if you can't agree on who gets the crystal,

you need to agree on who would take care of your children in the event of your death. No matter how icky you feel about planning for your own demise, you owe it to your kids to spare them the potentially ugly and drawn-out custody battle that could ensue if you don't make these decisions now.

Weston, wisely, encourages anyone vulnerable in these areas to go make that appointment with an attorney or buy the software- right now. A small investment of your time could spare you and your loved ones a lot of grief, as well as to be able to give them one last piece of your compassion if they come to a time demanding difficult decisions regarding you.

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Yoga at your desk = less stress.

Does your office have some "end of the week crazies" going on?  Don't let it get to you, even if you're feeling some work-load stress yourself, and guilty because here it is, the end of the week, and not a lick of exercise went under your belt.  No worries; instead, try a little yoga to carry you through to a much more relaxed end of the day!  In fact, twenty minutes a day of yoga and meditation performed at an employee's desk reduced stress and improved sleep, so say U.S. researchers.

Mindfulness-based stress reduction was established in 1979 to help Massachusetts hospital patients to heal, but it takes up one hour per day for eight weeks supplemented by lengthy weekly sessions and a full-day retreat.

Lead author Maryanna Klatt of The Ohio State University said a shorter version of the program geared for office workers was also effective.

Participants attended one-hour weekly group meetings during lunch and practiced 20 minutes of meditation and yoga per day at their desks, Klatt said.

The study, published in the journal Health Education & Behavior, found the perceived stress decreased by about 11 percent among the group that experienced the intervention. The study participants also reported that it took them less time to fall asleep, they had fewer sleep disturbances and they experienced less daytime dysfunction than did members of the non-intervention group, the study said.

So how can you start?  Oh, that's the easy part; from girlawhirl.com, here are some quick, easy, and oh-so-effective poses- no classroom required.  Let's go!

Goodbye Carpel Tunnel Wrist Release

What It Does: helps relieve carpal tunnel syndrome and tension in the wrists and palms.

How To Do It: extend the right arm straight out in front of you. With the left hand grasp the top of the right hand and gently press the right hand toward your chest keeping your right arm stretched forward. Hold for 5-8 breaths. Try to keep your spine lifted your chest open. Repeat with the left hand.

Stress-Free Forward Bend
What It Does: releases lower back and hip tension. Also stretches the back of the legs and helps relieve stress when the hip is higher then the heart.

How To Do It: Face away from your table or desk and bring your hips onto the edge of the table top. Step your feet apart, hip distance or wider, and bend your knees. Make sure you feel stable support from the table or desk behind you.

Take a full breath in and as you exhale bring your torso down toward the floor. With your hands, take hold of the opposite elbows and relax your head in between your upper arms. Take 8-10 breaths here. After breathing, slowly roll up to an upright position one vertebrae at a time.

Be a Friend to Your Feet and Back Stretch 


What It Does: helps relieve lower back and hip pain associated with sitting in an office chair for a prolonged period of time. Soothes the heels and feet after walking or wearing high heels or tight shoes.

How To Do It: Sit with spine straight in the middle of your chair, both feet on the floor. Bring your right ankle on top of your left knee and flex your right foot. Keep your foot flexed thru the whole stretch. Take a deep breath in and as you exhale slowly tilt your chest forward in the direction of your right foot. Hold for 8 breaths and close your eyes if you're comfortable. Switch sides.

Detox Spinal Twist
What It Does: Twisting detoxifies the body. It also helps relieve back pain and discomfort and helps relieve shoulder tension. This is great after a night out.  

How To Do It: Sit straight on your chair, both feet on the floor. Take a breath in and as you exhale twist your body to the right first. Bring your right hand behind you, hold the back or side of your chair and bring your left hand on to the right knee. Let your head follow. Hold for 5 breaths, come back to center and then repeat the same twist to the left.

Mid-Day Pick Me Up Seated Stretch
What It Does: Relieves carpal tunnel syndrome, expands the chest for more optimal breathing, and helps revive you mid-day when you might be feeling tired.

How To Do It: Sit up straight on your chair with both feet on the floor. Inhale both arms overhead and interlace your fingertips. Turn your palms toward the sky, keeping your fingers interlaced and breathe for 5 breaths. Think of length in the torso as you breathe and soften your front ribs, reaching for the sky. Repeat a few times a day as necessary.

Not in an office?  Adapt to wherever you are, and you'll end up getting a small workout in- and here you thought you wouldn't today!

Have a great weekend-

John

Email John:  johnsblog@teshmedia.com

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You slept 8 hours last night and STILL feel tired? There might be something robbing you of precious zzzzzzzzz's.

Does this happen to you?  Everything's all done for the day, you've fallen into bed, then fallen to sleep easily- you're so tired, after all!  Wake up next morning- slept a reasonable number of hours...so why do you feel so lousy, and so, so wanting to go back to sleep?  Can't do that- you've got to get to work, at which you then drag around all day, feeling fuzzy-headed, grumpy, and longing for a nap...or at least Saturday morning.

If this sounds like you or someone close to you, you'll want to hear about a little-known breathing problem called Upper Airway Resistance Syndrome (UARS). This information comes from MSN's Health & Fitness section, and tells us that, unlike sleep apnea, which has been well known for a long time, UARS has only recently been getting attention. The term "resistance" refers to the fact that something is slowing or blocking air in the nasal passages. The most common causes are mild nasal congestion or tongue position during sleep that blocks breathing. Because resistance in the upper airways makes it harder work simply to breathe, your sleep is disrupted throughout the night. According to otolaryngologist Steven Park, M.D., UARS is extremely common in older women—one French study found that nearly half of all women with chronic insomnia and daytime fatigue turned out to have this type of sleep-disordered breathing.

Park says he sees many patients with UARS who think they're sleeping poorly due to stress or insomnia, but it’s more complicated than that. He wrote a book about the phenomenon called Sleep Interrupted: A Physician Reveals the #1 Reason Why So Many of Us Are Sick and Tired. What’s really happening, Park says, is that your body is half-waking up over and over again during the night. Since you’re unable to fall into a deep restorative sleep, you don’t feel refreshed in the morning.

How to find out if you have UARS

While sleep apnea is much more common in men (only 5 percent of those with apnea are women) UARS affects men and women about equally. Other characteristics common to many people with UARS: having a narrow face, having a small or narrow jaw, and having a thin neck. In fact, if you had to have orthodontia as a child for overcrowded teeth, Park says it’s very likely you could develop UARS. Some people with UARS also have low blood pressure and cold hands and feet. And, says Park, if you have found over the years that you simply cannot sleep on your back (you invariably wake up) it's possible the reason is UARS.

UARS is so new, not all doctors are familiar with it, and many sleep clinics don’t use techniques capable of identifying these subtle changes in breathing patterns. (UARS may not show up in traditional tests for disordered breathing, which measure oxygen levels.) So if you suspect you have UARS, choose a sleep study lab that's familiar with the disorder and has the equipment to test for pressure changes in your nose or alternations in breathing or pulse-wave signals.

Treating UARS yourself

Over-the-counter products can be effective at treating UARS, says Park, so this is a great first step. Many people benefit from breathing strips, such as Breathe Right.

To see if breathing strips might work for you, try this simple test: Looking in a mirror, press the side of one nostril firmly to close it off. Then close your mouth and try to breathe. If you feel resistance as you inhale through the open nostril, try holding it open a bit more widely with your pinky finger or the flat side of a toothpick. Try this on both sides. If you notice that you breathe more easily with your nostril open, you're a good candidate for breathing strips.

Some people also find great benefit from the nasal dilator Nozovent, available online. Other steps to try include irrigating the nasal passages with a saline nasal spray and taking a non-sedating allergy medication such as Claritin if you suspect congestion from allergies. You can also ask your doctor for a prescription nasal spray containing itraconazole (Sporanox), xylitol, mupirocin (Bactroban) and dexamethasone.

When to call the doctor

If these don’t work, the next step is to ask your doctor for a referral to an ear, nose and throat (ENT) specialist. With the help of an ENT, you’ll have access to a number of treatments, including dental devices and Continuous Positive Airway Pressure (CPAP), a specially designed nasal mask that prevents your nasal passages from collapsing and delivers air directly into your airway.

If the otolaryngologist determines that tongue position during sleep is causing your UARS, she might recommend a dental device that pushes the jaw forward, which also pushes the tongue forward and prevents it from blocking the opening to the throat. If the obstruction is in the nasal passages, then CPAP is likely to work best. There are also minimally invasive surgical techniques available in cases where the obstruction is located in the area of the soft palate.

Getting a good night's sleep is absolutely essential in order to be at your best during the day- we talk about the ramifications of being sleep deprived frequently on the radio show: obesity, depression and anxiety, a higher risk of stroke, heart attack and early death- so if any of this sounds like it might apply to you, take action. Once you experience what if feels like to sleep deeply again, it might just seem as if life's given you a perpetual Saturday morning.

John

Email John:  johnsblog@teshmedia.com

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Having a will- not a particularly fun question, but, DO YOU HAVE ONE?

This is the last will and testament of...okay, fill in the blank.  zzzzzzz...Estate planning.  Wills.  Hello- still there?  Open your eyes- this is important.  Do your eyes glaze over at the mere mention of the term "estate planning"?  Estate planning?  For me?  What estate?  Yes, the phrase sounds a bit hoity-toity. Many people think wills are just for people who are rich, old, own property, are married or have children. But even if none of those applies to you -- in fact, even if you're flat broke- oh, I hope not- you still need a plan.  Erin Burt, writing for Kiplinger, spells out why.

You're never too young to do some basic estate planning. Drawing up a simple plan can be one of the best gifts you can give to your family and friends. Without it, your spouse, parents, partner or other loved ones could spend countless hours and dollars battling courts and each other to carry out what they think you would have wanted in the event of your death or a medical situation.

There are two main areas of estate planning with which you need to concern yourself. The first is a standard will that gives instructions for how your assets are to be handled and distributed after your death. The second is a plan that details your wishes in the event you are alive but unable to make financial or medical decisions for yourself.

A will for the living

Thinking about your final demise can be quite a downer, so let's start with the second type of plan first. There are several situations in which you might not be able to make decisions for yourself. For example, you might get in a car accident that leaves you unconscious, or your doctors may need a last-minute decision about something while you are sedated for surgery. When you can't speak for yourself, you want to make sure your medical and financial wishes are honored. And that means spelling out your specific preferences on paper and choosing someone you trust to handle decisions for you.

Making these preparations now could save your loved ones a lot of heartache or court hassle. Remember the personal and political firestorm last year that surrounded Terri Schiavo, the brain-damaged Florida woman who was tube-fed for 15 years? Her parents and husband fought for years over whether to remove her feeding tube and let her die. She first landed in the hospital when she was only 26, proving you're never too young to detail your life wishes.

Your living plan should consist of three parts:

1. A durable power of attorney arranges for someone to handle financial matters on your behalf. You may choose to have an active financial power of attorney set up in case something happens to you or you're out of town. This is a popular precaution among couples, says Shae Irving, a legal expert and writer for Nolo. Or, you could stipulate that it only go into effect when a doctor certifies that you have become incapacitated. Without this legal form, your spouse, parents, siblings or live-in partner would have to petition a court for the right to handle things for you. All you need to do to set up a financial durable power of attorney is select a friend or family member you trust to act as your "agent," complete a fill-in-the-blank form and sign it in front of a notary public for a small fee. Many states provide free forms.

2. A health-care proxy, or a durable power of attorney for health care, appoints a person to make medical decisions for you if you can't do so yourself. This includes the power to consent to your doctor to give, withhold or stop any medical treatment, service or procedure, including life-sustaining procedures. Unmarried couples should also state that each partner be allowed to visit the other in the hospital in case there is a "family only" rule. (Get advice on choosing your health care agent from the legal experts at Nolo.com.)

3. A living will spells out the kinds of medical treatment you do and do not want if you are unable to speak for yourself. It generally applies only if a person is terminally ill and faces imminent death- or if he or she is in a persistent vegetative state. You should share your wishes with your doctor and the person you selected as your health care proxy. Although this can be a contentious issue, it's much more likely that your wishes will be followed if you have a living will.

Health-care proxies and living wills are often called "advance directives." You can find the necessary forms either at your local hospital or from your state. Read more about health care advance directives in Your Will be Done.

A will for end of life

You may be young and healthy, but you never know when the unthinkable might happen, so it makes sense for everyone to have a will. Wills are simple to create, yet most Americans die without one, meaning the court has to step in and distribute their assets according to state law, not necessarily how the deceased may have wanted. Have kids?  Do I need to tell you that this now becomes doubly necessary for you?

A lot of married couples assume that in the event of one spouse's death, the other will automatically inherit everything. Many young singles may think that mom, dad and their siblings will get everything if they die. Unmarried couples may assume that because they've been in a committed relationship for a long time, the court will give preference to their partner. And parents may think that because they have formally asked a friend or relative to care for their children in the event both parents die that they have sealed the deal. But unless all of these wishes are put into writing, they mean nothing.

Most young adults in their 20s or early 30s can probably get by with a no-frills will. You can use simple computer software such as Quicken's WillMaker Plus ($40) to guide you through the process. However, if you have more than $2 million in assets, a child with disabilities, children from a previous marriage, or complicated wishes for what you want done with your assets, you should consult a lawyer. Not sure? Consult a lawyer anyway just to be sure.

Basically, your will should cover four main areas:

1. What people or organizations will inherit your property.

2. Who will serve as guardian to care for your minor children. (Learn more.)

3. Who will manage the property you leave to your minor children.

4. Who will serve as executor- the person who will carry out the wishes in your will.

So, for example, each member of a committed couple (married or unmarried) may choose to leave all their property to each other in case of death. And if they die at the same time, they may choose to leave everything to their children, or to another party. A single person may decide to leave half their assets to a sibling and the other half to a favorite charity, for example.

Don't think you own anything of value?  Even if you're- right now- looking around a small apartment, where the most valuable items you own are your 2-year old laptop and last year's tax refund iPod, guess what, my dear friend?  You have assets.  Sure, maybe your relatives will fight over who has to dispose of your things after your death, as opposed to who gets to keep your years of choosing songs, but it still potentially remains their problem to deal with, on top of, understandably, dealing with their grief over the loss of you.  Bear in mind, also, that your assets include things like your car, bank accounts, retirement accounts and investments. No matter how seemingly insignificant your possessions, it's important to make the matter of settling your death as easy as possible on your family. A little planning now can lift a huge weight off their shoulders later.

And once you have drawn up a will, you should revisit it if your life situation changes. For example, if you get married, divorced, have a child, your spouse dies, or your assets grow to the point of falling subject to estate taxes ($2 million in 2006), you'll need to take another look at your will.

Think of this process as you might an additional annual physical from you doctor; just make this office visit (to an estate planning professional) another yearly event in your life.

John

Email John:  johnsblog@teshmedia.com

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Brain food! And yes, I am talking FISH...in a way.

No one particularly likes to think- ruminate- on the prospect of growing old.  But we are, every one of us, every day.  If you feel especially concerned about certain age-related neurological illnesses because of a family history, you owe it to yourself and your loved ones to educate yourself.  Roughly 5 million Americans suffer from Alzheimer's disease, and those numbers are expected to more than triple by 2050. Many experts in the field agree that there isn't yet concrete data to tell you what you should be doing, but that good old "fish food", now referred to as brain-health supplements, show a good deal of promise in elderly patients with dementia.   If you're a healthy, middle-aged adult, and at risk for the disease as you age, many experts recommend these supplements.  Here's a detailed list, and how to get them into your daily nutritional plan from Whole Living:

Omega-3 Fatty Acids
These essential fatty acids appear to have a crucial influence on neurotransmitters in the brain by helping cells better communicate with each other. Although some experts suggest taking DHA (docosahexaenaoic acid), an omega-3 that is a primary structural component of brain tissue, research has focused on fish oil, which contains both DHA and EPA (eicosapentaenoic acid). Vegetarians can try flaxseed oil as a substitute, but experts say the body may not be able to convert flax oil efficiently.
Dosage:  Up to 3,000 mg per day split among three doses.

Folic Acid
In looking at more than 400 elderly patients, University of Iowa researchers found that 75 percent consumed too little folate, a B vitamin that might help prevent heart disease and stroke. In a more recent study published in "The Lancet," supplementing with folic acid (the synthetic form of folate) for three years was shown to improve cognitive function in adults. Even so, experts aren't sure whether taking a supplement can delay or prevent the onset of dementia. If you don't eat a lot of fortified foods such as cereals and store-bought bread, taking a supplement might help. It probably won't hurt, either: Folic acid and other B vitamins are water-soluble, so any excess is flushed from the body.
Dosage: 400 micrograms each day.

Vitamin C and Vitamin E
A 2004 study conducted by the Bloomberg School of Public Health at Johns Hopkins University found that older people who took large daily doses of the antioxidant vitamins C and E were 64 percent to 78 percent less likely to be diagnosed with Alzheimers disease. Although vitamin E lost some of its luster a year later when a report suggested that taking the supplement raised the risk of death, experts say that much of that data focused on synthetic tocopherols and that research techniques were flawed. When choosing a vitamin E supplement, make sure you look for one that contains natural mixed tocopherols, says Dr. David Rakel, director of the Integrative Medicine Program at the University of Wisconsin's School of Medicine and Public Health.
Dosage:  500 to 1,000 mg of vitamin C per day; 400 to 1,000 IU of vitamin E

Now on to the "fish food" you can eat.  We've talked a lot about these great for your mind foods on the radio show- we’re fans of omega-3s because they lower blood pressure and improve brain function. Eating fatty fish like salmon is the best way to increase your intake, but you can also get Omega-3s in everything from margarine to tortilla chips. 
Also try to add these into your daily diet, since they're also delicious sources of omega-3s:
salmon, mackerel and albacore tuna, as well as walnuts and flaxseeds.

Pretty smart of you, and using your noggin, too, to be a-head of this game, wouldn't you say?   Share your brain-food ideas with me, and every one of us can keep being the smartest people in the room!

John

Email John:  johnsblog@teshmedia.com

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Mid-week blahs got you down? 6 easy ways to feel young today.

Age is a state of mind, so they say.  If that's so, then let's throw a curve ball into our normal routines (the ones that might be making us feel older than we should!) with some ideas to unleash our inner fountains of youth!

1. Try a fresh way to stretch. 

Author Anita Boser recommends gentle exercises called undulations to relieve stiffness brought on by lack of movement. “These exercises create a fluid exchange in the joints so tissues can get the nutrients they need to remain limber as we age,” Boser said. Try the Easy Sway:

• Sitting in a firm chair (not a sofa), lean to the right so that the left side opens in an arc and the right side curves in.
• Then lean to the left so the right side opens up.
• Sway from side to side for a minute and notice what parts of your spine can do this movement easily and what parts of your spine are stiff.
• Stop and then start again, but let one of the stiff places initiate the movement. It will be different; perhaps smaller, uncoordinated or less smooth. That's OK. Just don't do anything that hurts. Let the stiff place lead for a minute.
• Stop and start once again a few times. Just a few minutes of gentle movement will lubricate and nourish the joints in your spine, so they are healthier. 

2. Take a veggie break.

“We’re undergoing a quiet revolution in our understanding of aging,” author Sally Brown said. Aging, once thought to be inevitable, is now considered to be a buildup of faults in the body caused by damage from unstable molecules called free radicals. When the body’s repair systems weaken, free-radical damage accumulates, leading to disease, reduction in skin elasticity, muscle and bone wastage and slower mental reactions. “Slowing aging down, right now, may be as easy as simply eating more vegetables,” said Brown. “They contain antioxidants, which bind with free radicals and make them harmless.” Do something for yourself. Take a veggie break and reap the rewards. Being proactive will help you feel refreshed and younger today. 

3. Play some new music and dance!

When was the last time you kicked up your heels and spun around the room? Try turning on the radio to a random station or pulling something new to your digital music player. Then feel the rhythm and get stepping. Or try a dance video from the library and learn some new steps.

4. Lift some weights.

Don’t wait to join the gym. Grab those weights that are under your bed gathering dust — or soup cans will suffice. Now try a few arm curls, lunges and lifts. Visit www.beautifyyourheart.com for strength-building fitness activities and more fitness ideas. Please check with your doctor before beginning any strenuous physical fitness routine.

5. Get centered.

Slowing down to take stock of your life can help you get focus and feel younger. Choose today to take a break from your responsibilities, maybe just for an hour. Reflect on your personal goals. What are you doing to accomplish them? Do you like your work? Any relationships you’d like to improve? Come up with one action item that you can accomplish today and do it. You’ll feel your youthful vigor revive as you spend time on you.

6. Put it in perspective.

Spend time with someone older, doing errands or simply visiting. Call up a family member or friend and see if today would be a good day to stop in. While there, take a moment to appreciate your mobility and your stage of life. 

John

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Yesterday, I was talking a little about the "fountain of youth", and steps we can all take to "visit" it more!  One of the tips, I bet you know this, is related to your daily diet- what's on our plate every day.  Dr. Mehmet Oz, on The Oprah Winfrey Show, related stories of amazing people living to be more than 100 years old!  What is prevalent is a Mediterranean, lean, plant-based diet, where meat is used basically only as a side dish. 

Like to get started with your next trip to the grocery?  Here are 10 foods that play a big role in your mind and body staying young, and can have you dipping into your own fountain of youth every day. 

Healthy Greens
How They Help
They contain folate, calcium, and other nutrients that support bone health, protect against cognitive decline, and help prevent age-related eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage, help reduce risk of memory loss and cancer.

How to Eat
Crucifers and leafy greens like kale, escarole, and spinach make delicious additions to all manner of dishes, including stir-fries, salads, stews, and soups.

Whole Grains
How They Help
Rich in fiber, vitamins, minerals, and antioxidants, whole grains can lower the risk of age-related illnesses like cardiovascular disease and cancer. Because they're digested more slowly than processed grains, they also help prevent high blood sugar and diabetes.

How to Eat
Grains such as brown rice, quinoa, barley, oatmeal, and millet make hearty side or main dishes -- even breakfasts. They're more filling than a plain white bagel.

Berries
How They Help
Blueberries, blackberries, and cranberries are rich in antioxidant compounds known as anthocyanins, which have been shown to slow the growth of certain cancers as well as improve brain function, muscle tone, and balance.

How to Eat
Choose fresh berries when they're in season or frozen varieties year-round. Enjoy them alone as a snack, in salads and smoothies, or in cooked sauces.

Olive Oil
How It Helps
Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet. It may explain the lower rates of cardiovascular disease, cancer, and age-related cognitive decline in people who follow this way of eating.

How to Eat
Take a cue from the Mediterranean diet and make olive oil your main cooking oil. Also use it in salad dressings or as a great dip for bread (skip the butter).

Tomatoes
How They Help
Certain red fruits -- including tomatoes -- contain lycopene, an antioxidant compound that helps maintain youthful skin texture and may reduce the risk of some types of cancer (especially prostate, lung, and stomach cancers) and heart disease.

How to Eat
For lycopene content, go for cooked tomatoes (in sauces and pastes) rather than raw. The cooking process creates a more concentrated source of this nutrient.

Nuts
How They Help
Varieties such as almonds and walnuts contain a generous helping of healthy fats, vitamins, and protein that benefit cardiovascular and brain health. Nuts are also high in compounds that ease inflammation.

How to Eat
Snack on 1/4 to 1/2 cup of nuts, preferably almonds or walnuts, four to five times a week. Keep in mind that peanuts are not true nuts; they're legumes.

Red Grapes
How They Help
Grapes offer an antioxidant called resveratrol that's been shown to extend the lives of lab animals. Resveratrol has anti-inflammatory and anticoagulant properties, which may explain why red wine and purple grape juice also help promote heart health.

How to Eat
Eat grapes or drink unsweetened purple grape juice. Don't start drinking alcohol for resveratrol, but if you like red wine and drink it in moderation, you'll get the benefits.

Fish
How It Helps
An important part of the Japanese and Mediterranean diets, oily fish provide omega-3 fatty acids that help combat inflammation in the body. People who eat several weekly servings of such fish have a lower risk of Alzheimer's disease and stroke.

How to Eat
Choose fish that's less likely to be contaminated with mercury and other pollutants, such as wild Alaskan salmon, Alaskan black cod, and canned sardines.

Tea
How It Helps
It contains EGCG, one of the most powerful antioxidants known; of the various types of tea, white and green tea contain the most. Numerous studies have linked tea consumption to lower rates of conditions such as heart disease, cancer, and Alzheimer's disease.

How to Drink
Choose organic tea, either loose or in bags. For the best protection, drink up to four cups daily. Avoid combining with milk, as dairy proteins may block tea's antioxidant activity.

Herbs and Spices
How They Help
Spices like turmeric and ginger contain anti-inflammatory compounds that may reduce the risk of age-related conditions like Alzheimer's. The antioxidant substances in garlic and onions may protect against heart disease and cancer; cinnamon may help lower blood sugar.

How to Eat
Get in the habit of seasoning foods liberally with herbs and spices. Enjoy turmeric in curry dishes, and use garlic and onion as a go-to base for soups and sauces.

Listen, my centurion wanna-be friend- no one said living to be 100 years old required a bland diet- try some, or all, of these to spice up your growing longer by the day life!

John

Email John:  johnsblog@teshmedia.com

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