Improve Health in 90 Seconds

MSNBC recently posted a great article on how you can improve your health in 90 seconds. I organized their tips in the following table.

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Fight cancer – Research from Cornell University found that natural chemicals in apple peels can inhibit breast, liver, and colon cancer cell growth. A four-year study from Creighton University found that women who took vitamin D and calcium reduced their risk of cancer by 77%.

Slow aging – A study found that those who sniffed lavender or rosemary for five minutes reduced their stress hormone, cortisol, by 24% and could fight off free radicals more effectively. Cortisol increases your blood pressure and suppresses the immune system.

Cut cholesterol – A four-week study proved that individuals who ate pistachios reduced their total cholesterol by 6.7% and their LDL (bad) cholesterol by 11.6%. Plant sterols in pistachios help reduce cholesterol absorption. Another study found that buckwheat honey keeps LDL cholesterol from forming plaque in your arteries.

Cool hot flashes – Three studies found that deep abdominal breathing can reduce hot flashes by about half. You will slow your heart rate, relax your muscles, and lower your blood pressure.

Keep sharp vision – A nutritional biochemist at Tufts University says that the antioxidants in eggs are easily absorbed by your body. Eggs are packed with carotenoids lutein and zeaxanthin which are crucial to keeping healthy eyes and sharp vision.

Reduce inflammation - The Iowa Women’s Health Study (15-years) found that women who ate at least 11 servings of whole grains a week were one-third less likely to die from an inflammatory disorder than those who consumed the least whole grains. Some common inflammatory disorders are diabetes, asthma, and heart disease.

Build muscle strength – A Clinical Journal of Sports Medicine study found that adults who stretched out their hamstrings for six weeks loosened up their muscles, increased range of motion, and significantly increased the strength of their hamstrings and quadriceps.

Boost antioxidants – Good fats in avocados help your body absorb cancer-fighting carotenoids. A study from Ohio State University found that people who ate avocado in their salads absorbed five times the lutein, seven times the alpha-carotene, and 15 times the beta-carotene as those who did not eat avocado. Research from the University of Scranton found that a handful of dried figs increased the ability to neutralize free radicals by 9%. Also, Cornell research shows that eating a mix of oranges, apples, grapes, and blueberries offers five times the antioxidants than you can get from eating each of the fruits by themselves.

Keep a healthy smile – The Academy of General Dentistry says that kissing increases saliva in your mouth which cleans cavity-causing bacteria off your teeth.

Avoid stomach bugs - Refrigerator temperatures of 40°F and above allow bacteria to multiply and contaminate your food.

Prevent headaches - The National Headache Foundation said to practice proper forward head posture (FHP). The President of the Foundation noted that “posture is one of the least understood and appreciated factors in head pain.” A study from Japan found that people over 70 who drank two cups of green tea a day performed better on mental tests including memory. The more tea they drank, the better they performed.