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It's Never Too Late to Prevent Diabetes

Even after age 65, a good lifestyle reduces the risk of diabetes by 89%.

Diabetes is one of the most rapidly growing diseases in the world today. It is not only costly and debilitating, but deadly as well. Statistics on this disease are sobering indeed.

However, a newly released study released by Harvard researchers reveals that it is never too late to lower your risk of diabetes by implementing a few simple lifestyle changes! The study examined 4,883 men and women 65 years or older for 10 years. What were those factors?

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Keep Moving!

The more time spent sitting, the higher the death rate!

 

Think you only need to be physically active once a day? We all know that daily moderate-to-vigorous physical activity is essential to good health and a long life. However, a new 12 year study of 17,013 Canadians 18-90 years of age reported that the higher the daily sitting time the higher the all-cause death rate.

Death rates in those who spent more of their time sitting, and or were obese had a significantly higher risk of death than those who did not spend much time sitting. Even those who were physically active during leisure time had a higher risk of premature death if they spent significant amounts of time sitting during their days, compared to those who sat less!

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Breakfast: Meal of Champions

Make breakfast the best meal of the day!

Many, many people skip breakfast either because they don't take the time or they believe in the misguided notion that doing so will help them control their weight. Can eating a good breakfast really make a difference in your performance? Here are four reasons to consider:

 

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Boost Your Energy Level with Exercise

Tired and exhausted most of the time? Try some moderate exercise!

Many humans today report they feel exhausted and tired most of the time. People who have well-defined medical conditions such as heart disease or cancer consistently report improved feelings of energy and less fatigue when they exercise regularly.

A recent six week randomized controlled trial of healthy young adults who reported persistent fatigue found improvements in feelings of energy. The subjects were randomly assigned to a moderate-intensity, low-intensity, or no treatment group. Participants visited the exercise lab three times per week for their exercise depending on which group they were in. Aerobic fitness was measured before and after the intervention.

Are You Ready for H1N1 Flu--or Another Variant?

A sneeze releases millions of germ particles into the air.

During the past week we have heard a lot about the "Swine Flu", now dubbed H1N1. Near paranoia gripped the public and some media for a time. Doomsayers were prognosticating this was going to be "it" for the world we know! We now know that H1N1 responds well to two of the antiviral agents, and also most people who get it get well on their own. Rationale reason seems to be setting in at this time now.

Should we just breathe a collective "Whew, that was close one," and go on with our lives as usual? Or should we grip the edge of our seats waiting for this to get worse, or a more virulent strain to come along in the future?

The characteristics of influenza virus are:

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Simple Steps Can Help Prevent Stroke

Get moving and eat plenty of the good fruits and veggies to reduce your risk of stroke.

Relatively modest and easily achievable health behaviors such as exercising regularly and eating lots of fruits and vegetables can reduce your risk of stroke. Those who did not smoke, exercised regularly, used alcohol only moderately (1-4 drinks weekly) and consumed lots of fruits and vegetables were at lowest risk for a stroke. Those who had none of those behaviors had the highest risk, and the risk between these two groups was just over double.

These findings are based on a British prospective, population-based study with a 11.6 year follow-up of 20,000 men and women without histories of stroke or heart disease. BMJ 2009 Feb 19; 338:b349

PositiveTip: Eat plenty of fruits and vegetables each day, and don't forget to be active.

How Tough Are You?

The other day while putting on my headphones for my daily bout of exercise, the head band snapped in two. They were less than a month old, and I had not used any undue exertion on them. When my exercise was finished, I went to the file and found my receipt so I could return them to the store. 

My headphones were not real expensive, and maybe that is why they broke. However, when we consider all the equipment and gadgets we use in life, many of them are rather fragile. Our cell phones can’t be dropped in water, or dropped hard for that matter. Our cameras are even more fragile. The laptops we use for our work and pleasure will shatter if dropped or sat on. Yes, there are some seemly indestructible devices like the “old” landline phone. 

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Exercise is Medicine!

Get moving! May is "Exercise is Medicine" month.

 

Research shows exercise is useful in the treatment and prevention of more than 40 chronic diseases including obesity, diabetes, heart disease, and hypertension.

 

This month the American College of Sports Medicine is again partnering with the "Exercise is Medicine" program to celebrate the benefits of physical activity so crucial to ensuring a healthy and productive lifestyle. The US Surgeon General's office wants everyone to know that exercise greatly reduces serious health risks. Just increasing your physical activity a little bit can help you and your family prevent many illnesses and improve your health and well-being!

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Gratitude Does Good Like Medicine

Does gloom and doom leave you bone tired? Try a dose of gratitude!

A watershed British study on a large sample of 401 men and women found those who express thoughts of gratitude prior to retiring go to sleep more quickly, improve their sleep quality and duration, and enhance their daytime performance. These results were independent of the "Big Five" personality traits supporting the idea that pre-sleep thoughts do influence what happens during the night.

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Increase Your Performance by Getting Adequate Sleep

Feeling tired & out of gas? Sleepiness interferes with daily activities in 1/3 of Americans.

Adults need 7-9 hours of sleep each night for optimal performance and health. Without adequate rest on a regular basis the risk increases for:

  • Cardiovascular disease
  • Obesity
  • Diabetes
  • Depression
  • Inferior work performance
  • Risk of injury
  • Irritability

Those who responded to the 2009 National Sleep Foundation poll indicated if they sleep less than 6 hours compared to 8 hours or longer they were less likely to:

  • Exercise (28% vs. 8%)
  • Eat a healthy diet (23% vs. 7%)
  • Work efficiently and well (21% vs. 9%)
  • Experience positive leisure time activities (30% vs. 7%)

PositiveTip: Sleep 7-9 hours on most days to experience your best!