Health Tips 6

A Fatty Snack That's Not a No-No

Can a snack that's 70 percent fat be good for you? Yes, if it's cashews.

Everyone's favorite nut improves baroreflex sensitivity. That's a fancy way of saying that when your blood pressure rises, cashews tell your heart to calm down, among other cardio benefits. So at upcoming holiday parties, don't feel guilty about picking all the cashews out of the mixed nuts -- you're just eating healthfully!

Definitely consider adding a can of cashews to your snack options. They are a source not only of heart-healthy good fats but also of magnesium, potassium, protein, fiber, and other nutritional goodies. Just keep in mind that, like all nuts, they're high in calories -- about 175 per quarter cup (a small fistful). So don't add them to your daily diet; substitute them for something you'd normally eat that has a similar number of calories. And when those sugary vending-machine goodies tempt you in the afternoon, reach for cashews instead. Keep a stash (unsalted, please) in your office. Afraid you'll eat the whole can? Divide it into small portions and munch one serving a day.

By the way, according to researchers, it was cashews specifically -- not nuts in general -- that had this baroreflex sensitivity effect, even though nuts, overall, now rate as health foods. Study participants got about 20 percent of their daily calories from cashews -- which is a lot. But the cardiovascular benefits of adding nuts to your diet can start with just a serving a day -- a modest handful.

Follow the Mellow Brick Road

That hothead honking at you on the freeway? Chances are good he's wet behind the ears.

Chances are also good that you're far more likely to calmly ignore him than you once were. That's because, over time, your brain steadily changes in ways that make you more emotionally stable and less likely to lose it, even when someone else does. If you're still tempted to hammer the horn in response, exhale, and remind yourself that you're beyond such juvenile behavior. Yes, juvenile -- which is exactly how brain scientists describe it.

Researchers mapped brain changes over time and found that those changes reveal why older brains are calmer and happier and, with the passing of time, give their owners better control over their emotions than teenage drivers have. These brain changes put people more in touch with positive feelings and reflect a better sense of well-being.

So even if memory gets worse as time goes by, other parts of the brain get better. And if forgetfulness is bugging you (where are the car keys?), tune up your mind with new challenges like learning to play the piano, studying up on foreign affairs, or finding new routes home from work. Tuning up your muscles can help, too; regular exercise has been shown to benefit both body and brain.

How Do You Like Them Apples?

Whether they're in pies, stuffing, chutney, cobblers, or other festive favorites, apples are super healthy, not least because they're a top source of quercetin. What's that? It's a potent antioxidant that seems to protect against asthma, allergies, prostate cancer, heart disease, and -- the latest -- colon cancer. So grab a bushel before the best of fall's crop is gone. Then get cooking!

Here's what's so great about quercetin: It's believed to work as an anti-inflammatory, antiallergen, and antihistamine, as well as an antioxidant, which means it gobbles up free radicals before they can cause cell damage. Apples (especially the peels) are a primo source of quercetin, as are onions, green tea, kale, and broccoli -- all foods that are good for you in many other ways, too.

Now a new study suggests that quercetin changes the way colon tissue lives and grows, right down to the cellular level. Quercetin amps up the amount of a protein in colon cells that protects against cancer and decreases the amounts of three other proteins that promote tumor growth. That's a lot of colon protection wrapped up in a tiny molecular package.

Go Easy on Your Pearly Whites

Are you an overachiever when it comes to toothbrushing?

Brushing too long or too hard can damage both tooth enamel and gums -- and it isn't any better at removing plaque than gentler, shorter bouts. The best advice: Brush for 2-3 minutes with a soft-bristled toothbrush, using short, gentle strokes. Be sure to brush along the gum line, and give your tongue a quick once-over, too, for fresh breath.

If you're not sure of your toothbrushing technique, ask your dentist or dental hygienist for pointers at your next visit. The classic approach is to divide your mouth into four sections -- upper left and right, lower left and right -- and spend about 30 seconds on the teeth in each area, then lightly brush along the gum line and over the tongue.

No sense of time? Suspect you're overdoing it? Try an electric toothbrush. Many now have built-in timers, and some also come with sensors that automatically turn the brush off when too much pressure is applied.

All About YOU: Is That a Crystal Ball on Your Ear?

To predict your future, you're better off checking your earlobes for creases than your palms for life lines.

Look at your lobes. If you see a diagonal crease, it's one of the first signs of arterial aging. What makes arteries old? Not time. High blood pressure, high blood sugar, smoking, and other factors are the culprits. They damage arteries in ways that can lead to heart attack, stroke, impotence, and memory loss. What keeps arteries young? Just what you'd guess: a healthy diet and exercise.

After you examine your earlobes, check your face for small, yellowish patches or bumps around the eyelids (xanthelasmas). These are cholesterol deposits, and they're another warning of arterial aging. Here's what happens. An unhealthy lifestyle -- including smoking, not exercising, and eating empty, saturated-fat-filled calories -- can cause nicks in the smooth inner layer of your arteries. Your body tries to repair those nicks using cholesterol as a kind of plaster. But if the cholesterol is the bad (LDL) kind, it triggers an inflammatory reaction that signals white cells to invade the area. The result is an irritated mess of plaque that encourages a blood clot to form. That clot can suddenly block the entire artery. To help prevent the whole process, take the RealAge test and get your RealAge Plan. And don't just read it -- follow it.