10 Things to Do Before You Get Swine Flu

The H1N1 flu, commonly called swine flu, is expected to make many people sick this flu season. And if you're one of them, you're in for some serious at-home time, recovering and sparing other people from your germs. To make that time a little easier on yourself, consider taking these 10 steps now, before you come down with swine flu.
1. Make a backup plan. Let's say you get sick, or you need to take care of someone with swine flu. What's your plan for missing work, college, or school? Do you know your company's flu leave policy? If you're in school, how will you keep up with class work? Ask now, so you're not surprised later.

2. Butter up your friends. You might need them as a "flu buddy" to help out while you're down with swine flu, especially if you live alone. If your social network has thinned, bolster it now.
3. Bolster your flu supply stockpile. How are you set for tissues and fever-reducing medicines? Do you have a thermometer to check your temperature? Don't forget about liquids so that you stay hydrated. And if you choose to use face masks if you get sick and can't avoid close contact with other people, remember that each face mask should only be used once, not over and over again.
4. Stock up on comfort foods. Check the fridge, pantry, and stack of order-in menus. Stock up on those special foods that comfort you when you're not feeling well -- tea, chicken noodle soup, crackers -- whatever works for you. The last thing you're going to feel like doing when you get swine flu is grocery shopping.
5. Be good to your hands. Even if you don't get swine flu, you'll be washing your hands a lot to help prevent catching it. Treat yourself to a really nice soap or gel, and lotion, too. You'll be lathering up a lot, so leave your hands feeling good, not raw, afterward.
6. Stock up on DVDs and books. But don't select ones that need tons of concentration. You're going to feel pretty rocky with swine flu, so it's not the time to tackle War and Peace.
7. Know your risk. Pregnant women, children and young adults, and people of any age with a chronic medical condition (such as asthma, diabetes, or heart disease) are more likely to have severe illness from swine flu. Read about swine flu and pregnancy and swine flu and chronic conditions, and be swift to seek care if you come down with flu-like symptoms.
8. Dig out your tape measure. If you get swine flu, you should stay at least 6 feet away from others to help them avoid getting sick. Check out how far away that is.
9. Put your doctor on speed dial. Nothing personal, but unless you've got a severe case or are a high-risk patient, they'd rather you didn't just show up in their offices, spreading your germs. Call ahead first; you might not need to come in.
10. Know when it's an emergency. Most cases of swine flu have been mild. But there have been hospitalizations and deaths, too. Learn the danger signs and seek immediate medical care if they arise. Children should get medical attention if they:

• Have fast breathing or trouble breathing
• Have bluish or gray skin color
• Are not drinking enough fluid
• Are not waking up or not interacting
• Have severe or persistent vomiting
• Are so irritable that the child does not want to be held
• Have flu-like symptoms that improve but then return with fever and a worse cough
• Have fever with a rash
• Have a fever and then have a seizure or sudden mental or behavioral change

Adults should seek urgent medical attention if they have:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting
• Flu-like symptoms that improve but then come back with worsening fever or cough

Article By Miranda Hitti WebMD Feature








The Latest News From CDC on H1N1 Flu

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4 Healthy Habits That Cut Disease Risk

Study Shows People Who Follow 4 Habits Sharply Reduce Risk of Serious Disease: Don't smoke. Get off the sofa and take a walk. Stay away from the junk food. Watch your waistline.

You may have heard the advice before. But did you know that if you follow all four of these healthy habits together, you could decrease your chances of developing some of the most common and deadly chronic diseases by nearly 80%?

Researchers reporting in this month's Archives of Internal Medicine analyzed the health, lifestyles, and diet of 23,513 German adults 35 to 65 years old, starting in the mid-1990s. The study showed that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.


The analysis included a detailed look at each person's body weight and height, disease background, food frequency, and how well they followed these four healthy lifestyle habits over the eight-year study period:

• Never smoked
• Exercised at least 3.5 hours per week
• Maintained a body mass index (BMI) under 30
• Followed a diet high in fruits, vegetables, and whole-grain breads, and limited in meats

Most of the people in the study had at least one healthy habit; only 9% said they followed all four.

After adjusting for risk factors that might influence the development of disease, the researchers learned that those who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who reported none of the healthy habits.

Specifically, in the study, all four of the healthy habits combined were linked to a:

• 93% lower risk of type 2 diabetes
• 81% lower risk of heart attack
• 50% lower risk of stroke
• 36% lower risk of cancer

Researchers say it's important to adopt and teach healthy habits early in life. Their findings "reinforce current public health recommendations to avoid smoking, to maintain a healthy weight, to engage in physical activity appropriately and to eat adequate amounts of fruits and vegetables and foods containing whole grains and to partake of red meat prudently," study author Earl S. Ford, MD, MPH, of the CDC, and colleagues write.

The following habits may help you lower your risk of developing chronic diseases. They are listed in order of largest to smallest impact on disease risk, as determined by the recent study.

1. Maintain a healthy weight. Your body mass index should be lower than 30.
2. Never smoke. (But if you already do, you should quit.)
3. Get at least 3.5 hours of exercise every week.
4. Follow a healthy diet. Ask your doctor for recommendations.

Article By Kelli Miller Stacy WebMD Health News.

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Healthy Hydration

Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

Water Loss
Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. According to the Food and Nutrition Board, it is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body’s water needs over the course of a day through a variety of fluids and foods, including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.
In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

Dehydration
For regular exercisers, maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.
In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water, the body will lack energy and muscles may develop cramps.
To prevent dehydration, exercisers must drink before, during and after each workout.
Fluid Balance and Replenishment
It is important to drink even before signs of thirst appear. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.
During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high-intensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does not compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.
It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!
Hydration Hints

• Drink 17 to 20 ounces of water two hours before the start of exercise.
• Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Hint: Rehydration occurs faster in the presence of sodium, regardless of whether it is provided in a sports drink. Article By ACE

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Healthy Eating For Good Health

VARIETY – BUT NOT TOO MUCH
As there are no food that contain an optimum combination of the required nutrients such as fat, protein, minerals, vitamins, water and fiber, the diet much include the required quantities of the various nutrient groups in order to guarantee optimal provision. Naturally each group contains some foodstuffs, which have a higher rating from the point of view of physiological nourishment, and others, which have a lower rating. So, in the group showing cereals and cereal products, we have a slice of whole meal wheat bread, which is rated higher than a slice of toasted bread made from milled white flour.

LESS FAT AND FATTY FOODS
Pay special attention to the so-called hidden fat. This includes for example fat in meat, delicatessen meats, cheese, eggs, nuts, cakes, chocolate, etc.
Make sure that this hidden fat amounts to no more than 30 to 40 grams a day. This way, you will have information not just on how high your daily energy intake is and how high our fat consumption is, you will also learn whether the combinations of the main nutrients meets the recommendations.

SPICY BUT NOT SALTY
Your sense of taste will very quickly got used to salty food. If you start eating very salty food for a few days you will then find food with a normal amount of salt very tasteless. At the moment many populations use of average twice as much salt as recommended, that is, ten grams of cooking salt instead of five grams per day. Most cheeses, preserves, prepared dishes, snacks, and delicatessen meats, cooking aids such as stock cubes, mustard and concentrates are particularly salty. On the other hand, there is very little salt in milk, yogurt, fresh vegetables, meat and herbs, Use fresh herbs for taste. Only add salt alter tasting. If there is an iodine deficiency, the use of iodine salt is recommended since this can help to prevent iodine deficiency.
NOT MUCH SWEET FOOD
Just as we can form a certain threshold of acceptability for salty food, so too can we for sweet food. A certain dependency on sweet things can develop in this way. While they have a relatively high energy content, sweets have a relatively low nutritional value. Simple sugars and refined sugars are frequently combined with saturated fats. Especially stick sweets, such as candy, bonbons and pralines, etc, threaten dental health by forming canes. Anyone who eats sweets regularly is absorbing too much energy and is giving up nutritious foods ion exchange for sweets with little nutritional value. This, of course, means that the body will be provided with fewer of the nutrients it needs to survive. In addition, sweets offer absolutely no way out of this situation. Even if they contain no calories themselves, they are first of all contributing to raising the level of the sweetness threshold for the sense of taste, and secondly they cannot satisfy the hunger for carbohydrates, because they do not contain any. This is how, when people are hungry and when the blood sugar level is low, they often consume more sweet foods than they actually need for their energy requirements. So if you feel like eating something sweet, you should have some fresh or dried fruit.
MORE WHOLE MEAL PRODUCTS
The consumption of products manufactured from milled white flour mainly reduces the quantities of fiber, vitamins and minerals consumed. These elements, contained in the external layers of while wheat, are mostly lost when it is milled. As the fiber intake of many people is less than the recommended 30 grams, and as the provision of the B-vitamins and certain minerals is not always guaranteed, we should not do without the benefit of whole meal products in our diets.
A WEALTH OF VEGETABLES, POTATOES AND FRUIT
Fruit and vegetables contain mainly carbohydrates, which are supposed to supply more than half of the energy we consume every day, in addition to this, fruit and vegetables provide the body with fiber, vitamins, minerals and water. The high water and fiber content mean they have a relatively low energy content. Pulses – like potatoes – have, in addition to their particularly high fiber content, a very high protein content, the value of which is enhanced when combined with cereal or milk products. Even deep-frozen fruit and vegetables can be recommended if, as is now common practice, they are quick-frozen immediately after harvesting. This process preserves vitamins, which are often lacking in fresh fruit and vegetables, which have generally spent a few days in storage, which causes volatile vitamins to be lost on their way to the store.
LESS ANIMAL PROTEIN
Even though animal protein generally has a higher biological rating than vegetable protein, that is, it is more easily utilized by the human organism, sources of animal protein do not only bring benefits. If, in addition to this, you combine your vegetable protein sources with other protein-rich foods such as milk, milk products or cereals in your diet, you need not fear deficiencies in your protein supply, especially if you are involved in strength training.
ENLIGHTENED DRINKING
Drinking can provide the fastest energy replacement without any related feeling of satiation. As this energy has no parallel nutritional value, especially when it comes from lemonades and even alcoholic drinks, it is recommended to cut down on this type of drink as much as possible.
SMALLER MEALS MORE OFTEN
Five smallish meals will not only crank up your metabolism, this will also mean that energy dips during the course of the day have a lesser effect on you. So have a second breakfast and an afternoon snack. But as a result, make your main meals smaller than usual so that your total energy intake does not exceed the required level. If your body weight is normal, you could even allow yourself a little late snack after supper.
MAKE TASTY AND NUTRITIOUS FOOD
Cook for as short a time as possible and with little water or fat, to preserve the nutrients and flavor of the food. Vitamins are partially soluble in water and are sensitive to heat, oxygen and light. To preserve them, store your vegetables and fruit in a cool, dark place, use them as quickly as possible and never keep them wart for long. In addition, you should wash them before chopping and chop them coarsely so that the surfaces, which can lose nutrients, cover only a limited area. Minerals are also lost in water. Careful preparation not only attains positive results for the nutritional content; it also considerably improves the flavor.
Article By http://www.womenfitness.net/

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Easy Shortcut to Staying Slim and Healthy

Want to curb hunger, strengthen muscles, boost your brainpower and improve mood? All you need to do is spice up your meals. Research shows that shaking things up by adding seasoning to your foods can have tons of health benefits. Plus, you get instant big-time flavor for a few calories and nearly zero fat. Toss spices on your eats and you will.

Peel off pounds
When women added 2 teaspoons of dried red pepper on their food, they consumed fewer calories and fat in later meals, a study in the British Journal of Nutrition finds. To start your day off on the light side, splash hot sauce or red pepper flakes on your morning omelet.
Get stronger
Opt for Indian food! The curcumin that gives turmeric its yellow glow also helps reduce inflammation and supports muscle rehabilitation after strenuous exercise, researchers at the University of South Carolina at Columbia report. Enjoy the marigold-colored spice for a few days before a big workout (try stirring it in a cup of lowfat cottage cheese and sliced fruit) to speed recovery afterward. Your body will thank you.
Sharpen your mind
Curcumin also clears out plaque deposits in your brain, which may help stave off Alzheimer's disease, research from the University of California at Los Angeles indicates. For a savory meal, dust curry spices over rice, beans or other veggies.
Smile more
To encourage more happy thoughts, turn to chiles. Capsaicin, the compound that gives the spicy plant its snap, triggers pain receptors in the mouth, in turn signaling your brain to release feel-good endorphins, according to scientists at the State University of New York at Buffalo. That chemical surge not only helps dull the pepper's bite, but it also betters your mood. Next time you need a quick lift, toss red pepper flakes or some diced chile peppers into your salad or bowl of chilled soup.
Article By Lucy Danziger, SELF Editor-in-Chief

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Health Tip: Eat Your Fruits and Veggies

(HealthDay News) -- Since childhood, lots of people have heard the parental plea to eat their fruits and vegetables.

The U.S. Centers for Disease Control and Prevention offers this insight on why eating fruits and veggies is so important:

• Eating lots of fruits and vegetables can help prevent chronic diseases, including cancer, research indicates.
• Most fruits and vegetables offer great nutritional benefit while contributing little to your daily fat and calorie intake.
• At the same time, they help you stay full, helping you to maintain a healthy body weight and prevent excessive weight gain.
• Fruits and vegetables are rich in the minerals, vitamins and fiber your body needs.

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Top 5 Habits to Increase Longevity

Is it really possible for anyone to live happily to 100? The good news is that your body was designed to be 100 - you just have to get out of the way.

Getting out of the way means taking an honest look at the habits and lifestyle you are living with today. Most of us have developed habits that limit our true health potential.

But don't let these bad habits of the past discourage you - it is never too late to make new choices. What you did in the past can be changed, and your body will respond in kind. What matters is what you do from this moment forward.

Top 5 Daily Habits for Your Longevity
It takes 14 to 21 days of repetitive behavior to form a new pattern in your brain. Once the pattern is formed, it becomes an automatic behavioral response.

As you develop new healthy habits, they will begin to replace bad habits. These healthy lifelong habits are adapted straight from the time-tested traditions practiced by centenarians all around the world, and I can say with certainty that they will transform and rejuvenate you!

Eat five small meals a day
In the Western culture, meals are taken three times a day, but it is much better to eat five smaller meals. When you eat smaller portions five times a day, you deliver a steady stream of nutrients, blood sugar, and energy to your body throughout the day.

Additionally, eating this way is less taxing on the digestive and metabolic systems and also reduces your risk of heart disease.

Climb the stairs instead of using elevators
The health benefits of a daily exercise program cannot be stressed enough. Regular exercise can help promote physiological well-being, strengthen the immune system, maintain joint mobility, increase energy - and the list goes on.

Look for opportunities all through your day to work in physical activity. Power-walk, run, or ride your bike instead of driving. Begin a daily tai chi practice. Join a gym and actually go! Practice safely and watch your health results pile up.

Laugh it up!
We know from research that laughter and joy boost immune functions, especially the production of the natural killer cells that help protect the body from illness and cancer. Laughter also increases the release of endorphins, compounds that give you a sense of well-being, in your brain. Without a doubt, joyful people live longer and healthier lives.

Drink 8 glasses of water every day
Water is essential for all healthy body functions. Centenarians from around the globe cite their native water as the source of their health and longevity - and the scientists agree with them. What they all have in common is pure water sources located far from any city, free from chemicals and toxins.

Choose filtered water; the best filtration processes are the ones that use activated charcoal, which removes the impurities but leaves the water-soluble minerals. Also, do not store water in plastic containers because the polychlorinated biphenyls (PCBs) can leach into the water.

Unwind with meditation
Stress is the root cause of most of the diseases that shorten our life span. In our modern society stress will continue to increase - unless you find techniques to manage it. Meditation is the best way to release tension and revitalize your being. It teaches you to breath properly, which is critical for eliminating up to 70% of your body's toxins and wastes. It also quiets your mind, lowers your stress hormones, and teaches self-discipline, which is a necessary attribute to achieving your health and longevity goals.

Try this beginning meditation:
Sit comfortably on a chair or the floor. Breathe naturally and close your eyes. Each time a thought appears, put it inside a balloon and let it fly up into the sky and disappear. Do this until the thoughts are exhausted. After a bit, your body will feel very light, and your mind will become still. The first few times it may take a while, but it will get easier and faster with practice.

I hope you use these healthy habits for years to come! May you live long, live strong, and live happy! Article by Dr. Maoshing Ni

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Top 10 secrets to a Healthier Heart

They all help cut your risk of heart disease, the top cause of death among people.

At least 40 to 50 people die of heart related ailments every hour in the country. And at least 15 to 20 million men and women suffer from some of heart disease or the other. The good news: It's also true that preventing heart problems is getting easier. Here, we gathered the latest tricks – all backed by solid research – to take care of your heart.

Get milk
A new study sponsored by the US National Heart, Lung, and Blood Institute found that, among people who didn't eat a lot of saturated fat, those who consumed more than three daily servings of milk, yogurt, or cheese had systolic blood pressure (the top number) almost four points lower than those who ate only half a serving daily. High blood pressure can damage your arteries, increasing your risk for heart attacks and stroke. Researchers say low-fat dairy is the smart choice, because it's lower in saturated fat.

Researchers found that adults who had at least one serving of lowfat milk or milk products each day had 37 percent lower odds of poor kidney function linked to heart disease compared to those who drank little or no lowfat milk. To determine heart disease risk, researchers from several universities in the United States and Norway measured the kidney function of more than 5,000 older adults ages 45 to 84. They tracked eating patterns and tested albumin-to-creatinine ratio (ACR) - a measure that when too low, can indicate poor kidney function and an extremely high risk for cardiovascular disease, according to the American Heart Association. Researchers found that people who reported consuming more lowfat milk and milk products had lower ACR, or healthier kidney function. In fact, lowfat milk and milk products was the only food group evaluated that on its own, was significantly linked to a reduced risk for kidney dysfunction. The study authors cited other research suggesting milk protein, vitamin D, magnesium and calcium may contribute to milk's potential heart health benefits. The U.S. Dietary Guidelines for Americans recommend drinking three glasses of lowfat or fat free milk each day.

Try new moves
Thirty minutes of Tai Chi – a gentle Chinese martial art that includes sequences of slow, relaxing movements – may also lower your blood pressure. Interestingly, the slow movements of these techniques are associated with some lowering of stress and blood pressure as well as some benefits for balance. In one study, after 12 weeks of Tai Chi, participants showed a decrease in systolic pressure of almost 16 points.

Go fishing
How fast your heart beats when you're at rest can be an indicator of heart attack risk. In fact, higher resting heart rates have been linked to an increased risk of sudden death. The good news is that eating fish can lower your heart rate. In one Harvard Medical School study. people who ate five or more servings per month of fish such as tuna or salmon (baked or broiled) averaged 3.2 fewer beats per minute than those who ate less than one serving per month. Researchers credit the omega-3 fatty acids in fish, aids in significant decline in plasma total triacylglycerol concentrations.

Hit the juice
Pomegranate juice seems to stave off hardening of the arteries – and may even reverse it. A recent study in the Proceedings of the National Academy of Sciences found that pomegranate juice reduced the rate of cholesterol plaque buildup in mice by 30 percent. And heart cells treated with the juice showed a 50 percent increase in the production of nitric oxide, a substance that helps fight plaque. It is also believed to have anti-atherosclerotic properties, as studies in Israel have shown that the fruit juice, taken daily, prevented the thickening of arteries and slowed down cholesterol oxidation by almost half.

Sprinkle on the soy
A daily dash of dark soy sauce in marinades, dipping sauces, salad dressing, or soups and stews can help fight heart-damaging substances linked to smoking, obesity, or diabetes, according to research from the National University of Singapore. The sauce has 10 times the antioxidants in wine, which is also heart-healthy (in moderation). But watch out: Soy sauces often have a ton of salt, which can raise blood pressure. Check labels for lower-salt versions. The Heart Association statement notes that soy products like tofu, soy butter, soy nuts and some soy burgers should be heart-healthy because they contain a lot of polyunsaturated fats, fiber, vitamins and minerals and are low in saturated fat.

Laugh it up
Laughter, along with an active sense of humor, may help protect you against a heart attack, according to a new study by cardiologists at the University of Maryland Medical Center in Baltimore. The study, which is the first to indicate that laughter may help prevent heart disease, was presented at the American Heart Association's 73rd Scientific Sessions on November 15 in New Orleans. We don't know yet why laughing protects the heart, but we know that mental stress is associated with impairment of the endothelium, the protective barrier lining our blood vessels. This can cause a series of inflammatory reactions that lead to fat and cholesterol build-up in the coronary arteries and ultimately to a heart attack. It was also observed that people who watched comedy films like There's Something About Mary had better blood flow, compared with those who watched dramas like Saving Private Ryan, according to a study at the University of Maryland school of Medicine in Baltimore. Principal researcher Michael Miller, M.D., director of the centre for Preventive Cardiology, recommends 15 minutes of daily laughter.

Don't skimp on sleep
People who sleep less than 5 hours higher each night have a 30 per cent higher risk of heart disease than those getting 8 hours, according to a study from the Brigham and Women's Hospital in Boston. Too little sleep may play havoc with your hormones, blood sugar, and blood pressure. So after getting your 15 minutes of laughs, turn off that PC/TV and turn in. About one-third of Americans sleep 6.5 hours or less a night, according to the National Sleep Foundation. While these Americans may be putting their health at risk, people shouldn't spend all of their time sleeping, either; research shows that sleeping more than nine hours may also have deleterious effects, although the reasons for this are less clear. Short-term studies show that with sleep deprivation, the sympathetic nervous system becomes activated. As a result, your blood vessels constrict and your blood pressure tends to go up. And we think that may play a role in heart disease. Sleep deprivation probably also affects the regulation of blood sugar. If you're sleep deprived, it requires more insulin to keep your blood sugar where it should be than it does if you're not sleep deprived. And elevated insulin levels and poor blood sugar regulation are major contributors to development of vascular disease, which then can lead to heart disease.

Breathe deeper
You can lower your blood pressure by taking 10 breathes per minute (instead of usual 16 to 19) for 15 minutes a day over 2 months, studies show. Researcher David Anderson, PhD, a hypertension expert at the National Institute on Aging, says shallow breathing (more beats per minute) may delay your body's excretion of salt, a high-blood-pressure trigger.

Feel the beat
A group of University of Oxford researchers found that slow, meditative musical rhythms can lead to a healthy drop in heart rate , while faster rhythms speed up breathing and circulation. According to the study presented at the recent meeting of the American Heart Association, listening to favorite music dilates blood vessels in the same manner as positive emotions such as laughing, exercising or taking blood pressure medication.

The study reported that vascular dilatation prevents the formation of blood clots and atherosclerosis-causing plaques, and therefore reduces the risk of further cardiovascular events. Findings revealed that while joyful music increases the blood vessel diameter by 26 percent, listening to music one dislikes narrows the blood vessels by 6 percent. Scientists believe music also helps feel better by releasing certain neuro-chemicals known as endorphins in the brain.

Run for life
It is true that exercise temporarily raises the odds of a heart attack while you're mid-workout, but doing it consistently reduces that risk over the long haul, leading to a net benefit. Some researchers have questioned whether marathon running, especially in people who haven't trained a lot, might cause heart damage, at least temporarily. But there's no evidence that it causes long-term harm or actually leads to heart attacks. Even athletes with enlarged hearts—if they're healthy hearts—aren't, as once feared, at risk of early death. The bottom line: Simply going for a run most days of the week is doing far more good than bad for your heart. Running seems to strengthen your heart, as well as other muscles, and lower cholesterol. But if you don't think running is the right exercise for you, just walking 30 minutes a day will lower your heart attack risk by half. Exercise is the closest thing to a magic bullet.

Prevention really is better than cure. Follow these tips to help your heart stay healthy. Article By www.womenfitness.net

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About the Acai Berry

The acai berry (ah-sigh-ee) grows in the Amazon Rainforest on acai palm trees and looks like a purple marble or purple grape. The Acaí berry (fruit) is 90% seed pit and 10% acaí pulp and must be carefully handled before it can be consumed. During the process the acaí berries with water are put into a machine and are agitated against one another. This process separates the acaí pulp from the seed to produce a thick acaí fruit pulp puree.

Acaí berry has a unique tropical fruit flavor and provides a high level nutritional benefits. The acaí berry contains high levels of antioxidants also known as anthocyanins. It also contains Omega Fatty Acids (healthy fats), Amino Acids, Fiber, Iron, along with many other vitamins and minerals (Nutritional Value of the Acai Berry and Acai Berry Juice). An amazonian traditional recipe mixes acaí fruit pulp and natural guarana seed, which gives energy and heighten mental clarity that has caffeine like effects when combined with guarana.

Natives living in the Amazon river region in Northern Brazil, have had as part of their diet the acai berry for hundreds of years for it's nutritional value. It's healing and wellness powers are legendary throughout the area. The popularity of the acai berry is starting to spread from Brazil to the rest of the Americas.

Acai Berry has the following nutritional, health and wellness properties:

• Antioxidant
• Antibacterial
• Anti-inflammatory
• Antimutagenic
• Cardiovascular System

Acai berries contain very high amounts of essential fatty acid & omegas proven to lower LDL & maintain HDL cholesterol levels. They also have a remarkable concentration of antioxidants to help combat free radicals and premature aging. Acai Berry is a source of a particular class of flavonoids called anthocyanins. The ORAC value of Acai Berry is higher than any other edible berry in the world! Acai Berry is also an excellent source of dietary fiber!

Acai is extremely rich in organic vegetable protein which does not generate cholesterol during its digestion and is easier processed and transported to your muscles than animal protein (such as in milk or meat). Besides its outstanding content of protein and unsaturated lipids, acai is also rich in carbohydrates which provide your body with the necessary energy while working or practicing any kind of sport. That is why acai is served in most gyms, sport clubs and beaches all over Brazil.

According to medical research studies conducted on the acai berries, their analysis reveals:

- An amazingly high concentration levels of antioxidants contributed to combating premature aging.
- The proanthocyanidine contents in Acai Berries are 10 to 30 times the anthocyanins (these are the purple colored antioxidants) of red wine per volume.
- Although the French have a high fat diet, they have a low incidence of cardio vascular disease compared to the western countries. They contribute this factor to their consumption of red wine.
- Acai Berries can help a promote a healthier cardio vascular system and digestive tract, because of its synergy of monounsaturated (these are the healthily) fats, dietary fiber and phytosterols.
- An excellent source of fiber! There are approximately 2 grams of dietary fiber in our Açaí Energy Mix. Fiber promotes a healthy digestive system. Research studies suggests soluble fibers may help lower blood cholesterol The insoluble fiber may help to reduce the risk of developing certain types of cancers.
- Essential amino acid complex along with trace minerals, which are vital for proper muscle contraction and regeneration.
- Aside from the energy and fluid replacement, Acai Berries provide a nutrition profile complete with vitamins, minerals and essential fatty acids (omega 3, 6 and 9).
- The fatty acid ratio in Acai resembles that of olive oil. Studies suggest this is a contributing factor to the low incidence of heart disease in Mediterranean populations.
- Acai Berries contain plant sterols including beta-sitosterol. Today, sterols are being used to treat associated benign prostate dyperplasia. These plant sterols have also been shown to help control cholesterol as well as act as precursors to many important substances produced by the body.
- Acai: The Amazon Acai Berry
With 10 times the antioxidants of grapes and twice the antioxidants of blueberries, the Brazilian Acai berry (AH-sci-EE) is considered to have the best nutritional value of any fruit on earth.

OMEGA FATTY ACIDS (Omega 9, Omega 6, and Omega 3); these mono-saturated essential fatty acids help lower LDL (harmful cholesterol) while maintaining HDL (beneficial cholesterol). This unique ratio resembles the same combination as olive oil. Omega fatty acids combat heart disease by increasing healthy cell development. Omega fatty acids are essential for healthy nervous system development and regeneration. They help rapidly repair and rejuvenate muscles after intense exercise.
AMINO ACIDS; the Acai berry contains an almost perfect essential amino acid complex. This is vital for proper muscle contraction and regeneration, and for endurance, strength, sustained energy and muscle development.
NATURAL VITAMIN E; to protect against aging.
THEOBROMINE; acts as a bronchial dilator to help open air passage ways in the lungs. This increased air capacity helps in oxygen intake, which increases endurance, strength, and athletic performance.
PHOTOSTEROLS; These complex compounds of plant cell membranes are used to treat symptoms associated with BPH, (benign prostate hyperplasia). Photosterols also help promote a healthy cardiovascular system and contributes to a healthy digestive tract.
ANTI-OXIDANTS; Acai is rich in antocyanins, an essential anti-oxidizer that helps combat premature aging. In fact, acai has 10 –30 times more anthocyanins (purple colored anti-oxidants) that a glass of red wine.

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