The John Tesh Blog

How may bodies do we get in a life? Oh, yes- ONE. Let's keep it cancer free.

Health care reform is a pretty tough issue that has everyone concerned these days. No matter your thoughts, your opinions- one thing we call all agree on is that anything we can do individually to make our bodies healthier, the better! MSN Health & Fitness reports with Self magazine's Aviva Patz to give you the rundown you need to run your risk of cancer DOWN. Little lifestyle changes can lower your odds of hearing the dreaded diagnosis. Slip them into your routine and sleep better tonight.

Stay weight wise

Excess pounds boost cancer risk, a study in The Lancet shows. Build an exercise habit now to head off trouble: The American Cancer Society (ACS) recommends aiming for 30 minutes of activity five days a week.

When you hit your 45th birthday, make sure you're also doing 45 minutes of strength training twice weekly to minimize metabolic slowdown. "Beginning in our mid-40s, we lose up to a third of a pound of muscle a year and gain it back as fat, and fat burns fewer calories than muscle," says Miriam Nelson, Ph.D., director of Tufts University John Hancock Center for Physical Activity and Nutrition in Boston.

Nibble a bit of chocolate

Hooray- an excuse (except- you don't need one!) Researchers have discovered a compound in dark chocolate that fights fast-growing cancers such as colorectal cancer. "It requires the activity of an enzyme called kinase, which causes cancerous cells to die but leaves normal cells alone," says Richard Pestell, M.D., director of the Kimmel Cancer Center at Thomas Jefferson University in Philadelphia. The finding could even lead to adding chocolate to current cancer treatments.

Practice peace

Say ahhh! High levels of the stress hormone cortisol may inhibit a key gene from suppressing tumor growth, findings in the journal Genes, Chromosomes & Cancer suggest. Tame tension with this formula from the University of Pittsburgh Medical Center Healthy Lifestyle Program:

• Take deep belly breaths. You slow and elongate brain waves, bringing on calm.
• Watch your favorite comedy. Enjoying a good laugh activates the areas of the brain that govern humor, in turn suppressing the brain's stress regions.
• Adopt an uplifting mantra. Try "I love my life!" and repeat it when you're happy. You will train your mind to associate the phrase with being content. Then when you're on edge, chant your mantra and you'll immediately feel at ease.

Bake, don't burn

Grilling beef, poultry and fish until it's charred to a crisp can turn amino acids and other substances in the meat into heterocyclic amines (HCAs), compounds that have been linked to cancer. "HCAs are 10 times more potent than most other environmental carcinogens," says Kenneth Turteltaub, Ph.D., a toxicologist at Lawrence Livermore National Laboratory in California. Try these ideas:

• Marinate meat before grilling. Soaking chicken breasts in a mixture of cider vinegar, olive oil, lemon juice and spices reduced HCA formation by 92 to 99 percent, notes a study published in Food and Chemical Toxicology. "Marinating creates a barrier between the hot surface and meat, enough to lower the temperature and prevent HCAs from forming," Turteltaub says.
• Keep the grill temp below 325 degrees, the point at which HCAs begin to form.
• Grill meat or fish in punctured aluminum foil to protect against flare-ups. When fat drips on the hot coals, it forms HCAs, plus other carcinogens called polycyclic aromatic hydrocarbons that rise with the smoke.
• Microwave beef burgers for one to three minutes before browning; doing so reduces HCA production by 95 percent, according to a study in Food and Chemical Toxicology. Prior to grilling, discard the juices, which contain the building blocks of HCAs.
• Flip burgers often—about once a minute. This action keeps meat juices from getting too hot and activating HCA formation.

Avoid needless tests

Those full-body computed tomography scans you sometimes see at the mall are bad news: CT scans deliver a dose of radiation 50 to 200 times that of a conventional X-ray. A study from Massachusetts General Hospital in Boston found that for every 1,000 patients screened, an average of 908 would have at least one false-positive result, requiring further testing.

Stick to shopping when you're at the mall, and if your doc orders a non-emergency CT scan (say, to investigate headaches), ask if a radiation-free ultrasound or an MRI can be used instead, says Devra Davis, Ph.D., director of the Center for Environmental Oncology at the Uni­versity of Pittsburgh Cancer Institute.

Breathe easily

Radon is a leading cause of lung cancer among nonsmokers. The odorless radio-active gas is linked to up to 22,000 cancer deaths annually, according to the National Cancer Institute (NCI).

It is released during the decay of uranium, an element found in many soils, and can seep into your house. "When inhaled, radon can break down cell DNA and lead to cancer," Davis explains. To test your home, look for a do-it-yourself kit at a home-improvement store.

Steal these secrets

Cancer rates in some countries are significantly lower than in the United States, and many experts attribute this to the lifestyles of people in these areas. Adopt these disease-fighting behaviors from afar:

 

• Spice things up. In India, where breast cancer rates are about five times lower than in the United States, people cook with an abundance of cancer-fighting spices such as cumin, ginger and turmeric.
• Go for whole grains. Finland natives are known for eating loads of dark rye and other whole-grain breads, which likely contributes to their low colorectal cancer rates.
• Kick butts. West Africans smoke much less than Americans, which may in part explain why their rates of esophageal cancer are about 60 times lower than ours.

Cut back on coffee

The number of esophageal cancer cases has jumped 300 percent in the past 20 years, the U.S. Agency for Healthcare Research and Quality reports. A primary cause: chronic reflux, which bathes the throat in stomach acids that can erode tissue.

 

To put out the flames, avoid top triggers like caffeine and alcohol. "They relax the sphincter muscle at the bottom of the esophagus, allowing stomach juices to splash up," says Yvonne Romero, M.D., assistant professor of medicine at the Mayo Clinic College of Medicine in Rochester, Minn.

Be sunscreen-savvy

Melanoma rates among young women jumped 50 percent between 1980 and 2004, the Journal of Investigative Dermatology reports.

 

Apply sunscreen properly: Put on the amount that would fill a shot glass 30 minutes before heading outdoors, then reapply every two hours or after swimming or major sweating. Also, look for broad-spectrum coverage and UVA-filtering ingredients such as Mexoryl, avobenzone and zinc oxide.

Ask about daily aspirin

It's not only for heart disease: One a day reduced estrogen-receptor-positive breast cancer risk by 16 percent, NCI research finds. "Aspirin may block cyclooxygenase, an enzyme that could disrupt cancer development, in part by reducing estrogen levels," says lead researcher Gretchen Gierach, Ph.D. More research is needed, though; long-term aspirin use can cause ulcers.

Beware of false promises

At least 25 companies have misleadingly marketed products containing ingredients like shark cartilage, exotic mushrooms and wild yam as cancer treatments or preventives, prompting the FDA to issue a warning this summer. One supplement, CancerGene, claimed to "help switch on all three genes that inhibit cancer." "These products aren't proven safe or effective," says FDA spokeswoman Rita Chappelle in Rockville, Md.

These ideas are not meant to take the place of regular check-ups with your doctor- you know that. But I guess what I'm thinking is...certainly not going to do you any harm at all to devote yourself to the best health you can create for your body- after all, it's the only one you'll ever have!

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.

Eat Your way to Better Health, and without popping a pill

Your body can throw you for a loop at any time. You wake up with a sore throat on the day of your office Christmas party, a seafood-salad sandwich leaves you with grumbling indigestion, or you overdo it at the gym and arrive home with a stiff neck. Wouldn't it be great to have a live-in doctor/therapist/trainer to tend to your everyday aches and pains?

There's a pill to cure anything, anymore, right? Well, no doubt about it- countless numbers of patients have healthy lives thanks to their doctor-prescribed medications. But, sometimes...well, sometimes maybe it's worth a try to cure your body of what ails it without popping a pill first. Prevention magazine helps to open nature's medicine chest you might find in your kitchen pantry! And the best part? These remedies are surprisingly effective, and inexpensive!

Stomach nausea:

Try frozen ginger chips. Add pieces of fresh ginger to hot water. Strain, then freeze the infusion in ice cube trays. Crush the cubes and suck the icy chips throughout the day to provide your tummy with a steady soothing treatment. Ginger's anti-nausea properties are particularly effective during pregnancy or after surgery.

To soothe a sore throat:

Gargle twice daily with a solution of six pressed garlic cloves mixed into a glass of warm (not hot) water. Follow the regimen for three days. A recent study shows that fresh garlic juice has antimicrobial properties that fight pain-causing bacteria. The warm liquid soothes inflamed tissue.

To curb a cough:

Indulge in a square or two of dark chocolate. Researchers found that chocolate's theobromine compound is more effective than codeine at suppressing persistent coughs without the side effects of drowsiness and constipation. To calm a nagging cough that keeps you awake at night, take 2 teaspoons of honey (1 to 2 teaspoons for kids; don't give to children younger than 1), along with 500 mg of ester C 30 minutes before bed. The vitamin C boosts the immune system in the early stages of your cough, and the non-acidic ester type won't upset your stomach. Recent research shows that honey works better than either a cough suppressant or no treatment at all for relieving children's nocturnal coughs and promoting sleep.

To cool a fever:

Sip linden-flower tea, which works in two ways: It stimulates the hypothalamus to better control your temperature, and it dilates blood vessels, inducing sweating. Steep 1 tablespoon of dried herb (available in health food stores) in a cup of hot water for 15 minutes, then sip. Drink three to four cups a day. If you still run hot after a day of sipping tea, seek medical attention. For a high fever (above 102°F), take a tepid bath, which simply cools the body to match the water temperature. Bathe until your temperature decreases to 101° to 102°F, then sip linden flower tea to help lower it even more.

To cool a burn:

If you grazed your skin with a hot-from-the-oven holiday cookie pan, apply aloe vera gel to the burn as needed. The soothing and anti-inflammatory gel creates a second skin to protect it from air, which irritates nerve endings.

To quiet flatulence:

Take two enteric-coated peppermint capsules (500 mg each) three times daily. Peppermint kills bacteria that cause bloating and relaxes gastrointestinal muscles for smoother, spasm-free digestion. Enteric coating prevents capsules from opening in the stomach and increasing discomfort by causing heartburn and indigestion. The peppermint then releases and goes to work lower in the gastrointestinal tract, where gas-plagued people need it most.

To stop foot odor:

Soak feet nightly in one part vinegar and two parts water to eliminate odoriferous bacteria. Or take a daily foot bath in strong black tea (let it cool first) for 30 minutes. Tea's tannins kill bacteria and close the pores in your feet, keeping feet dry longer; bacteria tend to thrive in moist environments. You'll see results in a few days to a week. One caution: Only do the soak when your feet are free of cuts.

To sweeten bad breath:

Gargle with a small cup of acidic lemon juice to kill odor-causing bacteria. Then eat a bit of plain unsweetened yogurt, which contains beneficial lactobacillus bacteria. These so-called probiotics compete with and replace the reeking bacteria. The lemon-yogurt combo instantly neutralizes odor and lasts 12 to 24 hours.

To soften chapped lips:

Rub on anti-inflammatory, antioxidant, moisturizing olive oil two or three times a day to soothe, soften, and lubricate. Your lips will feel immediately better, but it will take a few days before they start to heal on their own. Preliminary research on mice shows that applying extra virgin olive oil to skin after sunbathing may prevent skin cancer.

To relax a stiff neck:

A stiff neck often results from slowed circulation and lymph flow to muscle tissues. Use contrast hydrotherapy—a quick blast of hot, then cold water—to get the blood pumping again. In the shower, first run hot water over your neck for 20 seconds to increase blood flow, then switch to cold for 10 seconds to constrict blood flow. Alternate three times, always ending with cold. When you get out of the shower, your body will send the blood back out to the skin, which results in a final dilation of blood vessels and—voilà!—a looser neck. OR- You can soothe sore joints with cooked vegetables. A recent Greek study found that people who ate cooked vegetables every day were 75% less likely to develop arthritis, compared to people who rarely ate them. Experts say the heat from cooking breaks down cell walls in the vegetables, allowing your body to absorb more of their valuable nutrients.

To end snoring:

If you snore mostly when on your back, put a tennis ball in a shirt pocket cut from an old T-shirt and sew it to the midback of your tight pajama top. The discomfort forces you to roll over and sleep on your side—without waking you up.***If your snoring is severe and persistent, check with your doctor- you could have sleep apnea, a serious medical condition.

To beat insomnia:

Before bedtime, eat a handful of cherries, which scientists discovered are jam-packed with melatonin, the same hormone created by your body to regulate sleep patterns. Then steep yourself in a hot bath to relax your muscles and your mind. In bed, rest your head on a lavender-filled pillow—the fragrance induces sleepiness.

To revive puffy, tired eyes:

Black tea is chock-full of astringent compounds called tannins that can help deflate and tighten the bags under your eyes. Activate the tannins in a tea bag by dipping in a cup of hot water for several minutes. Cool in the fridge, then apply the damp bag as a compress to the closed eye for 10 minutes.

To whiten stained teeth:

Crush a few fresh strawberries into a scrubbing pulp that you mix with a pinch of stain-removing baking soda and enough water to make a paste. Apply the mixture to a soft-bristled toothbrush and polish for a few minutes once every 3 or 4 months. (More often can erode tooth enamel.) The astringent malic acid in strawberries helps buff coffee and red-wine stains from teeth.

To prevent a headache:

Try relaxing magnesium (200 to 400 mg) to reduce the muscle tension and spasms that can cause your noggin to throb. But not any type will do. Make sure the supplement contains at least 200 mg of active elemental magnesium. Because magnesium is more preventive than curative, the treatment works best on, say, premenstrual headaches because you can predict when they're coming; take a dose a day in advance. Those with kidney problems should consult a health care practitioner before taking magnesium.

To heal dry skin, rashes and eczema:

Bathe in your breakfast. Although oatmeal is a centuries-old skin soother, researchers only recently recognized the avenanthramides in oats as the key compounds that calm inflamed, itchy skin. Put whole oats in a clean, dry sock. Seal the open end with a rubber band, and then drop the sock into a warm or hot bath. Soak yourself for 15 to 20 minutes.

Want a few more? We talked about these recently on the show.

• You can reduce bruising with broccoli! Registered dietician Cyndi Thompson says frequent bruising is a sign that your body isn’t getting enough Vitamin K. That’s a nutrient which helps strengthen blood vessel walls, making it harder for them to break and leave you black and blue. Eating two cups of broccoli each week should supply enough Vitamin K to keep your skin looking flush and healthy.
• You can cure hiccups with a spoonful of sugar. Dr. Maria Tobin is a physician who says sugar granules under your tongue will stimulate nerve endings in the back of your throat, and block out the brain signals causing your hiccups.
• You can ward off an asthma attack with fish. Experts say the magnesium found in one serving of seafood is enough to improve lung function, and reduce the frequency of asthma attacks! In fact, research shows that asthmatics who ate fish on a regular basis spent less time in the hospital, compared to patients who rarely ate seafood.
• You can lower your blood pressure with a daily glass of orange juice. High blood pressure is often a sign that you have too much sodium in your bloodstream. Studies show the potassium and Vitamin C found in one eight-ounce glass of O.J. may be enough to protect your kidneys from excess sodium, and lower your risk of heart disease by 40%.

Think that's enough to chew on for the weekend (and keep you out of the doctor's office!)? Have a great one!

John

Email John:  johnsblog@teshmedia.com

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Tired- again. But what's doing it might surprise you.

Okay- yesterday was Monday. That's why your feet were dragging most of the day, right? Except today's Tuesday. Still feel like you could just totally zonk out on the spot (well, if you could possibly get out of today's staff meeting without everyone noticing...)- so what gives?

If you feel like you're suffering a personal energy shortage (how's that for a fancy way to say- YOU'RE JUST PLAIN TIRED!)- then join the club: Fatigue is one of the most common complaint being reported to doctors. New York City internist Erika Schwartz, M.D., who specializes in treating fatigue says, "Being tired isn't just annoying—it's your body's cry for help. If you don't pay attention and correct what's making you tired, you will get sick."

I don't think anyone really expects that our energy levels are constant- day in and day out. It ebbs and flows according to daily, monthly and seasonal rhythms that are highly individual, explains Ken Goodrick, Ph.D., a psychologist at Baylor College of Medicine in Houston. When you constantly feel drained, however, lifestyle habits are usually to blame. You're probably all too aware of the big-deal drains like taxes, toddlers and finding a parking spot, but Redbook points the finger at some sneaky factors that could be robbing you of energy and filling you with fatigue. Click on the energy busters below to find out how they sap your drive—and learn how to re-energize your life. 

Energy Buster: All Work, No Play

Acting like a serious, responsible adult is darned exhausting. All those routines, dripping with sameness, can get tedious. And your body registers boredom as tiredness. "The 24/7 push to be efficient and productive can wear you out physically and emotionally. Your brain needs downtime," explains Alice Domar, Ph.D., director of The Mind-Body Center for Women's Health at Beth Israel Deaconess Medical Center in Boston.

Energy Booster: Be Serious About Fun

Build in pleasure throughout your day—open all e-mail jokes and pass them on, flip through a magazine, call a friend, daydream, waste time, play Twister with your kids, buy a CD and play it while you're car pooling. Instead of bogging you down, mini-breaks will buoy you and make your routine a little less routine.

Energy Buster: Shunning the Sun

"If there's not enough natural light, the body goes into sleep mode," Goodrick says. In a recent study involving more than 600 adults, researchers at the University of Massachusetts found that feelings of depression, hostility, anger, irritability and anxiety were highest in the winter and lowest in the summer. "Light exposure, diet and exercise, which all tend to vary with the seasons, may partially explain such mood differences," says coauthor of the study Morton Harmatz, Ph.D., a professor of psychology.

Energy Booster: Lighten Up

Sneak out for a 10-minute walk outside at least once during the day or when you're most tired—bright light has a caffeine-like power to make you more alert, says Goodrick. Get out even if it's cloudy; you'll get a lot more light exposure than you do in your office. If you just can't get out the door, spending a few minutes in a room that's drenched with natural light may also help.

Energy Buster: Barely Breathing

When you breathe shallowly (as you do most of the time), you aren't taking in enough oxygen; as a result, you're likely to have lower levels of oxygen and higher levels of carbon monoxide in your blood, which can make you tired, says Domar. Plus, when you don't get as much oxygen in your blood, your heart rate and blood pressure go up. That's taxing to your body.

Energy Booster: Belly-Breathing

Practice breathing from your diaphragm several times each day—when you're feeling tired or you're about to go into an energy-draining situation like a laborious meeting: Put your hand over your belly button. As you inhale, focus on making your stomach and chest move. This will automatically expand your lower lungs so you take in more air with each breath.

Energy Buster: Being a Desk Potato or a Sofa Spud

Sitting in one position for long periods of time can sap your energy, Schwartz says. Your body equates that stillness with going to sleep. Also, if you're staring at a screen (computer or TV), you tend to blink less frequently, leading to dry eyes and eyestrain. This can put you in the mood for shut-eye.

Energy Booster: Moving More

We just talked about getting out for some natural, energy building light- here are the small things- when you're not able to get outside. Stretch. Walk. Yawn (with your whole body). Stride to the bathroom. Frequent breaks will keep your body alert. Relieve eyestrain by focusing on something distant every 30 minutes or during commercial breaks, advises Margit L. Bleecker, M.D., director of the Center for Occupational and Environmental Neurology in Baltimore.

Energy Buster: Sleep Inconsistency

Your body's internal clock craves consistency, so if you spend your weekends staying up late and then sleeping in the next morning, you're giving yourself jet lag without even leaving town, says Margaret Moline, Ph.D., director of the Sleep-Wake Disorders Center at New York-Presbyterian Hospital. An erratic schedule can have a hangover effect, causing you to feel foggy long after you awaken. A study conducted at Brigham and Women's Hospital in Boston found that even if you sleep for enough hours, you're more likely to be irritable or downbeat if you wake up at a time other than what you're used to.

Energy Booster: Regular Sleep

Establish a regular bedtime and wake-up time, and try not to stray from it, even on the weekends. If you want to get more sleep on a particular night, go to bed 20 to 30 minutes earlier—it will be less jarring to you, says Lauren Broch, Ph.D., director of education and training at the Sleep-Wake Disorders Center.

Energy Buster: Mild Dehydration

A lot of people are walking around in a mild state of dehydration," says Susan Kleiner, a registered dietician in Mercer Island, Wash. "When you feel thirsty, you've already lost 2 to 3 percent of your body fluid." Even this mild dehydration can make you feel tired or lethargic: Your blood volume lowers, which means you don't get as much blood to your brain and your heart has to pump harder.

Energy Booster: Drinking More Water

Think about when you're going to drink just like you'd plan your meals. Try toting a water bottle around with you. Aim for at least nine cups of H2O per day if you're mainly sedentary and closer to 12 if you're active. To make plain water more appealing, add lemon or orange wedges or make a Thermos of herbal (noncaffeinated) tea. Increase your water intake by eating more soup, fresh fruits and vegetables.

Energy Buster: Bright Lights at Night

Normal levels of indoor lighting can be enough to disrupt your brain's notion of night and day. Bright lights can reset your body's internal clock, making it hard for you to nod off when you want to and wake up on time, Moline says. According to research from Brigham and Women's Hospital, brightly lit settings seem to reduce and delay the secretion of sleep-inducing melatonin.

Energy Booster: Dim Lights

Dim the overhead lights in your living room or bedroom a few hours before bedtime; turn on a reading lamp instead.

Energy Buster: The Vitamins-Plus-Coffee Breakfast

This common meal substitute is actually a vitality drainer. "Vitamins are not a source of energy," says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. Skipping breakfast altogether is another dead end: If you start the day without taking in calories, your metabolic rate and other functions slow in order to preserve energy. As a result, you wind up feeling droopy. "Putting breakfast in your body will give you more sustained energy through the morning," says Clark. Not hungry in the morning? You probably ate too much the night before.

Energy Booster: A Good Breakfast

To get a steady release of energy all morning long, eat a meal that combines protein and carbohydrates: peanut butter on a bagel, leftover cheese pizza, an energy bar, cereal or an egg with whole-wheat toast. You'll burn the carbs quickly—you'll feel a surge of energy in a short period of time. And protein, which stays in your stomach longer, gives you staying power, explains Chris Rosenbloom, R.D., associate professor of nutrition at Georgia State University in Atlanta.

Energy Buster: Overdoing Exercise

Working out every day may not be a good energy strategy, especially if you're a beginner or trying to get back in shape. "The body needs time to recover after exercise, to replenish energy stores and repair muscles," says Richard Cotton, chief exercise physiologist for the American Council on Exercise in San Diego.

Energy Booster: Take a Day Off

To figure out if you deserve a break today, start taking your pulse first thing in the morning before you get out of bed: If it's more than five beats above normal the morning after you've exercised vigorously, either exercise lightly that day or take the day off, Cotton advises. Or you could get in the habit of working out every other day. (Just don't take off more than two days in a row, because you may fall out of the exercise habit.)

Energy Buster: Toting Around Extra Pounds

Gaining as little as 5 pounds can cause fatigue. "If your body's carrying extra weight, it's exhausting," says Schwartz. "It also puts extra strain on your heart, which can make you tired."
Energy Booster: Dropping Them

You know the drill: Stop filling up on junk food, high-fat treats or large quantities of sweets and get back to the basics of healthy eating. Start exercising portion control—you may be surprised at how much you've actually been eating. With each pound of weight you lose, you'll feel a rise in energy.

Energy Buster: Slouching

Poor posture doesn't just make you look tired, it creates the feeling as well. "When the joints aren't aligned properly, the whole body has to work so much harder," says Sherry Brourman, a physical therapist in West Los Angeles and author of Walk Yourself Well. Poor posture places excess strain on your back and hips, which can make you feel tired and achy.

Energy Booster: Good Posture

How to tell if your posture is correct? While gazing down—without craning your neck—you should be able to see the tops of your shoes, Brourman says. Another quick alignment check: Whether you're moving, sitting or standing still, your head should be lined up over—not sticking out in front of—your body, so your ears are directly over your shoulders.

Energy Buster: Too Much Noise

Noise is stress. "It compromises your quality of life and has damaging physiological effects," says Arline Bronzaft, Ph.D., former professor of psychology at Lehman College at the City University of New York. "Your pulse rate and blood pressure increase, your adrenaline surges; anything that puts added stress on the nervous system eventually depletes your energy." Noise is also a stressor because you are not always in control of it. During the day, you may be able to tune out a certain amount of noise, "but you have to work harder to complete tasks because you're actively working to try to ignore the sound," explains Bronzaft. Ultimately, that's physically exhausting.

Energy Booster: Lowering the Decibel Level

Tell your coworkers (or kids) to tone it down. If noise is preventing you from getting a good night's sleep, consider buying some earplugs or cancelling out unwanted sounds with a white-noise machine. (Even the constant whir of an electric fan muffles noise.) Decrease noise from the street by sealing or weather-stripping windows and doors. Heavy drapes, upholstery and plush carpeting can also absorb sound.

Nighty-night...well, maybe not just yet- get through your day first, okay?

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.

 

Flu season DON'Ts, and some delicious DOs, too!

Flu season isn't just looming...it's here, and all the headlines are screaming about swine flu – or H1N1. In fact, experts say it could get worse very soon- they're looking for spread of the virus to peak in the next 2-3 weeks- then shortly after, it'll be full steam ahead with seasonal colds and flu. So, here are the flu-season DON’Ts you need to know, courtesy of WebMD:

• DON’T expect a regular seasonal flu vaccine to protect against swine flu. Scientists are hard at work on a separate vaccine. You’ll want to get that when it’s available, but also, you need to get vaccinated against regular flu, which kills about 40,000 people in North America each year.
• DON’T count on a face mask to prevent swine flu. According to the Centers for Disease Control, masks aren’t effective against transmitting viruses - so they won’t help you avoid catching the illness. The CDC does recommend wearing a facemask to avoid spreading germs if you’ll be in close contact with other people. Also, if you wear a facemask, don’t reuse it. Wear it once and then throw it out.
• DON’T hold or attend a swine flu party. At these so-called “parties,” the guest of honor has the H1N1 virus. The supposed logic behind this idea is for everyone to catch the virus so they’ll build up immunity to it. It’s a bad idea, because there’s no way to know whether the swine flu will be serious or fatal to anyone at the party, or anyone they infect. So DON’T intentionally spread the virus.
• DON’T leave home if you’ve got flu-like symptoms. Fever, cough, sore throat, body aches, fatigue, chills, headache, and vomiting could all be symptoms of H1N1. So stay home, and avoid infecting others. The CDC recommends waiting at least 24 hours after your fever breaks.

Like we’ve talked about before here,, the best way to avoid catching the flu this season is to wash your hands (use hand sanitizer when you're unable to lather up), and get a regular-season flu shot. 

But did you know how much you can bolster your body's first line of defense- your immune system- to fight those viruses, including H1N1 swine flu? Great DO advice from AOL Health- it's simply adding certain foods to your diet:

"We're not sure of all the reasons why our bodies break down, but we do know that food can absolutely help to build us up," says Bonnie Taub-Dix, R.D., spokesperson for the American Dietetic Association and weight-loss expert in New York City. "It's so important to prevent illness to begin with by getting enough rest, exercising regularly, following a healthy diet and not skipping meals. These are sure-fire ways to help boost your immune system," she says.

"There's no single food that will do the trick," she says. "Variety is important." Here, Taub-Dix's top foods for flu season.

Garlic
Chopping garlic releases allicin, a sulfer-containing compound that houses a potent antioxidant, says Taub-Dix. "Antioxidants protect cells from free radicals that can damage them, making it harder for cells to fight disease," says Taub-Dix, who suggests adding fresh garlic to sautéed vegetables.

Yogurt and Kefir
Embracing certain kinds of bacteria can actually help your immune system. Yogurt (look for cartons that say they contain "live, active cultures") and kefir, a fermented milk drink made with kefir grains, all have probiotics or "good" bacteria.

In a recent study, probiotic bacteria was actually found to increase the body's immune response to viruses that cause common infections like colds and flus by boosting T-cell production. Yogurt is also high in vitamin D, says Taub-Dix. A separate study found low levels of vitamin D to be associated with a heightened risk for respiratory infections like the flu.

Brazil Nuts
These large nuts are rich in zinc, a mineral known to improve the number of infection-fighting T-cells that also has antioxidant properties. Zinc deficiency has been linked to decreased response to vaccination and impaired immune cell function, especially in the elderly. But don't overdo it: A few of these provide enough zinc for the day, according to Taub-Dix.

Tea
Tea is rich in polyphenols, chemicals found in plant foods that act like antioxidants to protect cells. And while green and white teas are particularly potent, all teas will have some benefit, says Taub-Dix. 

Lean Protein
"Protein is important for tissue repair," says Taub-Dix, who recommends proteins like white meat chicken, low-fat cheese or cottage cheese. Low amounts of protein have also been found to impair the immune system and have negative effects on T-cells.

Citrus Fruits
No surprise here. Taub-Dix recommends pink grapefruits, oranges and mangoes, which are all rich in the antioxidant vitamin C, something our bodies don't produce or store on their own. And says Taub-Dix, "Studies have shown it can decrease the duration of a cold or flu-like symptoms."

If you do begin experiencing flu-like symptoms see your doctor. "Even though I believe that eating these foods regularly can help you stay healthy, they're not a substitute for seeing your health care provider for proper medication when needed," Taub-Dix says.

Arm yourself now with some of this stuff- and with a vaccine (get it?)- it's gonna be a battle, and YOU'RE going to beat the flu this year!

John

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