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To Avoid Dementia, Watch Your Weight |
 In case you needed another reason to maintain a healthy weight: Obesity increases Alzheimer's risk by 80%, but being underweight also boosts chances for dementia
Older adults who maintain a healthy weight may be preserving their mind and memory at the same time. A study published in Obesity Reviews shows that weight matters when it comes to warding off dementia. Researchers with Johns Hopkins Bloomberg School of Public Health in Baltimore have found that obese people have an 80% increased risk for Alzheimer's disease compared to those with normal weight. But being underweight makes you 36% more likely to develop such cognitive disorders.
For the current study, Youfa Wang, MD, associate professor of International Health and Epidemiology, and colleagues reviewed and analyzed 10 international studies (U.S., Finland, Sweden, France, Japan) from 1995 to 2007 that included people with various forms of dementia. Each person was aged 40-80 when the studies started, and they were followed from three to 36 years. The reviewed studies included all forms of dementia, including Alzheimer's disease and vascular dementia, which is associated with high blood pressure and high cholesterol and can result from strokes. |
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 Tips for Exercising in the Heat
During the hottest months, you may decide to minimize or stop outdoor activities. To keep up your physical activity during the dog days of summer, "heat sense" is the "best sense."
Below are a few tips to help you continue your physical activity even in the hottest weather:
- The sun's UV rays are the strongest between 10 a.m. and 4 p.m. Whenever possible, try to avoid sun exposure during these times.
- Do your activity early in the morning or late in the evening when it is coolest.
- Look for indoor, air-conditioned places to do your activity such as gyms, community centers, or shopping malls. Shopping malls open early for walkers (usually 7 a.m.)
- Switch the channel. Try other physical activities that can easily be done indoors (e.g., using a treadmill) or try swimming to cool down.
- Dress for the weather. Wear bright, breathable fabrics that are loose fitting. I'm a huge believer in the moisture wicking fabrics. They DO keep you cooler.
- Wear hats to protect your head from the heat and sun glasses to protect your eyes. Don't forget sunscreen!
- Drink lots of water! You need an additional glass of water for every 15 minutes you exercise.
Beans and More Beans
As if tasting good wasn't enough of a reason to chow down on your legumes...
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 When you're hungry and have only a few minutes (or a few bucks), fast food calls out to you. Yes, fast food is higher in sodium than it should be. Yes, fast food tends to be devoid of fruits, vegetables, and fiber. But, there are some healthier fast-food options out there...you just need to know how to order. Here are some suggestions
KFC Honey BBQ Sandwich
- 280 calories
- 3.5 grams fat
- 1 gram saturated fat
- 60 mg cholesterol
- 780 mg sodium
- 3 grams fiber
- 32 grams carbohydrate
- 14 grams protein
KFC Tender Roast Sandwich (without sauce) - 300 calories
- 4.5 grams fat
- 1.5 grams saturated fat
- 70 mg cholesterol
- 1,060 mg sodium
- 2 grams fiber
- 28 grams carbohydrate
- 37 grams protein
Chick-fil-A Chargrilled Chicken Sandwich - 270 calories
- 3.5 grams fat
- 1 gram saturated fat
- 65 mg cholesterol
- 940 mg sodium
- 3 grams fiber
- 33 grams carbohydrate
- 28 grams protein
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10 Small Changes to Get Healthier |
To be successful at any big undertaking — starting a new career, salvaging a shaky marriage, mastering a foreign language — you have to "give it 110 percent," as the saying goes. But when it comes to what may be the most important change of all — revitalizing your health — you may be better off giving only 10 percent and not worrying too much about the other proverbial 100. "You're more likely to succeed by making small changes," says Catherine Champagne, Ph.D., professor of research at the Pennington Biomedical Research Center, Louisiana State University System. "If you totally overhaul your diet or start an ambitious exercise program, you're less likely to stick with it."
Micro-improvements do more than chip away at a larger objective — they accomplish plenty on their own. Some of these are cumulative; do several and you'll see an even bigger benefit. Here are (count 'em) 10 small shifts that can reward you with a big health payoff.
1. Smile at the Scale
The small change: Lose 10 percent of your body weight. If you're 5' 5" and weigh 160 pounds, shaving off just 10 percent (16 pounds) will take you from the "overweight" category to a normal body mass index (a measure of your height and weight in relation to each other). If you weigh 180, losing 18 pounds moves you below the dangerous threshold of clinical obesity. What's more, it's a manageable goal.
The big gains: Dropping pounds — and 10 percent is the initial target touted by the National Institutes of Health — will do more than let you go down a size or more in your jeans. It can also lower blood pressure, LDL cholesterol, and triglycerides, making you a less likely candidate for heart attack or stroke. You'll also cut your chances of becoming diabetic.
2. Take Your Dog for a Walk
The small change: Up your exercise 10 percent. Even if you're completely sedentary, your body still burns at least 1,000 calories a day (depending on your weight and age). So boosting that by 10 percent translates to a mere 100 calories — an amount you could expend by taking Fido out for a 28-minute walk. No dog? Mow the lawn with a hand-powered mower for 14 minutes, or walk up and down stairs for 15 minutes.
The big gains: A burn of 100 extra calories a day could help you drop up to 10 pounds in a year, provided you don't eat more (though you don't have to eat less, either). Even if you're already active — that is, you meet current guidelines of at least two and a half hours of moderate activity a week — heart health improves progressively (more exercise is better), so you'll still benefit.
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15 Ways to Recession-Proof Your Health |
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 Don’t let the credit crunch affect your health. During these difficult economic times, it often seems like there are so many obstacles to maintaining good health: with rising food costs, expensive gym memberships and high unemployment rates. But don’t give up--there are many ways to keep your health without hurting your wallet.
- Walk more: it’s free and can be done anywhere. If it’s cold out, walk in the mall or local grocery store. Include family and/or friends--it’s a great time to unwind from a long day and catch up with loved ones.
- Share meals when eating out. It helps you maintain a healthy weight and saves money. Or take half home for a second meal.
- Grow a garden in the summer months. By freezing or canning the produce, you can enjoy homegrown veggies all year.
- Visit local farmers markets. It’s a great way to get tasty local produce without breaking the bank.
- Dance: put on your favorite music, invite friends, and dance the night away.
- Plan your meals each week by writing down your shopping list--and stick to it. Try new recipes by incorporating weekly specials.
- Cook more. It doesn’t have to be elaborate, just quick and easy nutritious meals, such as beans and rice, spaghetti and salad, or vegetables and pasta.
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A nutrition and weight management professional, Fran is the director of Lifestyle Consulting in Austin, Texas. She has worked exclusively in the health and wellness industry for over thirty years and is an ACSM-certified health/fitness instructor, an ACE-certified lifestyle and weight management consultant, an IDEA master trainer, a Cooper-certified wellness coach, and a cancer exercise specialist. Fran received her B.A. from Washington University in St. Louis, and her M.A. in Behavioral Sciences from the University of Chicago and is the author of two books, Dining Lite in Austin and The Lifestyle Cookbook. 
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