Health Tips 5

Build Your Brain Bank

Every walk around the block, every dumbbell curl, every yoga pose -- each is a good investment in your mind.

Time and time again, research has shown that if you keep your body busy today, your brain is less likely to suffer from memory thieves like Alzheimer's and other forms of dementia tomorrow. Why is exercise so important? It boosts cerebral blood flow and stimulates the growth of new gray matter. Maybe bodybuilding should be called brain building.

No single type of exercise has an edge in protecting your brain. Studies have found cognitive benefits from aerobic exercise (brisk walking, biking, raking leaves) as well as from strength and flexibility workouts, such as lifting weights and holding yoga poses; they all provide long-term protection. Even activities that you probably don't think of as "exercise" count, including picking up your niece's favorite toy for the umpteenth time, doing three loads of laundry while waiting for the cable company, or pacing the floor as you watch your team lose in overtime.

Liquid Dieting

About half of the excess calories we consume come from liquids. Trying to cut back? These are your five best to worst choices.

1) Water -- it hydrates better than anything; 2) unsweetened tea or coffee; 3) nonfat/low-fat soymilk or cow's milk -- they're fairly low-cal and provide some great nutrients; 4) no-cal beverages (think Crystal Light), then nutritionally rich juices (like orange juice -- but stick to one a day); 5) The worst? The usual suspects -- sugary drinks (sodas, punches) with no nutritional value. What about slushies, smoothies, and shakes? Consider them a meal.

On average, Americans consume 150 to 300 more calories per day than they did 20 years ago, with half coming from sugary beverages. So if you're trying to count calories and slim down, be mindful of what you drink.

The big problem with sweet liquids is that they don't fill you up the way solid food does. You can drink a couple cans of sweetened soda, to the tune of 150 calories a pop, but they won't curb your appetite. You'll be hungry for your next meal and probably won't eat less to compensate for the 300 extra cola calories you downed. And if the sodas were sweetened with high-fructose corn syrup (HFCS) -- the latest bad boy on nutrition labels -- not only will they fail to fill you up, but also they'll make you hungrier than you were before.

Drinks made with sugar substitutes aren't a magical elixir, either. According to research, those beverages also may increase your appetite, particularly for sweet things, leading you to overeat later.

H₂0, on the other hand, may actually do the opposite -- a glass before meals can help keep you from overeating. So grab yourself a tall drink of water.

Get In the Spirit (No, Not the Holiday One)

Having a really nice interior won't keep your car out of the shop. But if your interior is in tip-top shape, you may need fewer exterior repairs.

It appears that older adults who develop a strong sense of spiritual self -- whether through religion, meditation, or connecting with nature -- need fewer hospitalizations and less long-term care than not-so-spiritual people. Researchers aren't positive about what the connection is, but the stress-reducing nature of a strong belief system could make the all-important health difference.

For some people, spirituality is synonymous with religious activities; for others, it comes from different sources. Regardless, overall health seems to benefit when you're in tune with your inner self. Find activities that give meaning and purpose to your life, that help you become more aware of the world and your place in it, and that help you feel connected to others, yourself, or -- if you choose -- the divine. Your whole mind/body system will be better for it.

All About YOU: On the Move and In the Mood

Is something slowing down your sex life?

One episode of sex lasting 20 to 30 minutes can burn 300 calories -- the equivalent of running 3 miles. But the usual episode of 2 to 6 minutes uses only 25 calories (a quarter of a mile). If you cannot walk up and down two flights of stairs without stopping, it's a sign that you've got a problem that most likely will affect your sex life. Get fitter -- and friskier -- with fast walks, daily swims, and other on-the-move activities.

Maintaining the health of your sex organs not only ensures longevity but also supports a rich and fulfilling life. Above all, the most important thing you can do is follow the guidelines for decreasing arterial aging: Exercise regularly, eat a heart-healthy diet, and reduce stress. That will ensure a clear and well-flowing vascular system that promotes blood circulation to every part of your body -- including your love muscles. In fact, maintaining good blood flow is one of the best ways to make sure erectile dysfunction isn't inevitable as you age.

Just a few simple changes may be all that's needed to keep your sex organs in tip-top condition.