The 'Fish Story' gets better
The proven benefits of eating fish seem to be growing
all the time, say researchers at Tufts University. Still, too many
Americans don't take advantage of the benefits of fish. Consider this:
They feed your brain. MRI scans show that people eating broiled or baked
fish on a weekly basis had greater volumes of gray matter in the areas
responsible for memory and learning. Over a 10-year period, they were
less likely to have developed Alzheimer's disease.
Omega-3s have big benefits for your heart. The omega-3 fatty acids in
fish have long been known to protect the heart. They can lower
triglycerides, improve blood pressure, prevent the blood clots that
trigger heart attacks and strokes, and reduce heart arrhythmia, which is
the leading case of sudden cardiac death.
can protect your eyes. Starting now, you can lower your risk of
age-related macular degeneration (AMD) in later life.
Research on the 38,022 participants in the Women's Health Study linked
regular consumption of fish over a 10-year period with being 42 percent
less likely to develop AMD. Study subjects ate fish once a week, but
twice a week is now recommended.
Fish that are rich in
omega-3s include salmon, anchovies, herring, sardines, Pacific oysters,
trout, and mackerel. A four-ounce serving of wild salmon contains about
as much as the weekly omega-3 recommendation calls for.
Whether you eat these or other types, it's better to eat more fish than
less fish. Broiled, baked and canned fish have fewer calories than pan
fried or deep fried fish.
Inexpensive foot orthotics can often alleviate pain
An orthotic is a device that goes into your shoe to
help support your foot. It can provide cushioning, help even out
pressure or help control abnormal motion. According to the Mayo Clinic:
For Plantar fasciitis, a silicone heel cup can be effective. So can a
semi-rigid orthotic that cups the heel and extends to the ball of the
foot with a contour on the arch. It keeps the ligament at the bottom of
the foot from being overstretched.
For a bunion or
hammertoe, first have a properly fitting shoe with a toe box that has
enough depth and width to give the bunion or hammertoe room.
Toe and bunion shields can limit irritation, but there must be enough
room for them in the toe box.
For poor circulation
related to diabetes, orthotic devices with layers of soft material that
cushion and decrease friction are most important.
metatarsal pain (mid-foot to the back of the foot), a soft pad that goes
just between the metatarsal bones or behind a painful area between the
bones, helps relieve pressure. The pad can be affixed to a shoe sock
liner, or be part of a removable orthotic device.
arthritis of the big toe, an orthotic with a rigid, finger-like
projection under the big toe prevents painful movement. A rocker bottom
shoe with a mostly flat sole and an upward curve at the toes can be
Nonprescription or custom-molded orthotics
provide relief, but may not do the entire job. Usually they are part of
a larger plan that may include physical therapy and weight loss.
For better health, practice laughing at yourself
People who are able to laugh at themselves may be
healthier than their more serious peers, according to a study by the
University of California, Berkeley, and the University of Zurich in
Switzerland. That ability was linked to good mood, good sense of humor
and a more upbeat personality. Study subjects were judged by how much
they laughed at photos of themselves.
It's the first
such study ever done.
The study authors say the
ability to laugh at oneself is a distinct trait, separate from general
readiness to laugh, and linked to better overall health.
Too much calcium can cause kidney stones in some women
Women who are 51 years old and older are especially
prone to loss of bone density and the occurrence of osteoporosis. They
should take in 1,200 milligrams of calcium daily. This includes calcium
from dietary sources, such as dairy products and leafy green vegetables,
as well as supplements.
Those who take in 1,800
milligrams, mostly from supplements, are 17 percent more likely to
develop kidney stones, according to a recent issue of the American
Journal of Clinical Nutrition (ajcn.org). To learn more about kidney
stones, visit mayoclinic.com.
Number of melanoma cases skyrockets
According to Mayo Clinic Proceedings, there is a dramatic rise in skin
cancer rates among young adults. In recent years, melanoma cases in
people age 18 to 39 rose eightfold among women and fourfold among men.
Melanoma is the most dangerous form of skin cancer. It can spread cancer
to other parts of the body, which can result in death.
To protect yourself, stay out of the sun at mid-day, wear a hat and
sunscreen even on cloudy days. Avoid tanning beds.