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What you didn’t know about sunscreen

As the summer sun warms and waxes, protecting your skin from sunburn and UV damage should be a hot priority. While slathering your skin with the nearest SPF may seem like a keen idea, many sunscreens are loaded with some seriously questionable ingredients that can induce adverse effects on your skin and body, such as allergic reactions, hormone disruption, and premature aging. Of course, not all SPF products are harmful, nor are they all created equal. There are two categories:

Physical sunscreen, or sunblock, contains natural minerals such as titanium dioxide and zinc oxide that cover the surface of skin to physically block or reflect broad spectrum of the sun’s UVA and UVB rays. Unless you’re using high-end physical SPF products, sunblock can be thick and messy to apply, sometimes leaving a white sheen and residue that can clog pores and require scrubbing and rubbing to remove.

Chemical sunscreen, on the other hand, contains synthetic ingredients such as oxybenzone and octinoxate, which are absorbed into the skin to filter and absorb UV rays, effectively protecting deeper layers of skin. Because it is absorbed, chemical sunscreen can lead to skin irritation and other adverse reactions. Plus, the ingredients can generate cell-damaging free radicals when exposed to the sun.

To reap the benefits of sunscreen and sidestep the potential side effects, avoid these dubious ingredients before slathering up this summer:

6 SCARY SUNSCREEN INGREDIENTS

Oxybenzone
This penetration enhancer (i.e., chemical that helps other chemicals penetrate the skin) undergoes a chemical reaction when exposed to UV rays. When oxybenzone is absorbed by your skin, it can cause an eczema-like allergic reaction that can spread beyond the exposed area and last long after you’re out of the sun. Experts also suspect that oxybenzone disrupts hormones (i.e., mimics, blocks, and alters hormone levels) which can throw off your endocrine system. According to the Centers for Disease Control and Prevention (CDC), 97 percent of Americans have this chemical circulating in our bodies, as it can accumulate more quickly than our bodies can get rid of it.

Octinoxate
One of the most common ingredients found in sunscreens with SPF, octinoxate is readily absorbed by our skin and helps other ingredients to be absorbed more readily. While allergic reactions from octinoxate aren’t common, hormone disruption is: the chemical’s effects on estrogen can be harmful for humans and wildlife, too, should they come into contact with the chemical once it gets into water. Though SPF products are designed to protect skin from sun-induced aging, octinoxate may actually be a culprit for premature aging, as it produces menacing free radicals that can damage skin and cells.

Retinyl Palmitate (Vitamin A Palmitate)

Just like the vitamin A we eat, retinyl palmitate is an antioxidant. As an ingredient in sunscreen, it’s function is to improve the product’s performance against the aging effects of UV exposure, However, certain forms of vitamin A found in sun protection products-namely retinyl palmitate, a combination of retinol (vitamin A) and palmitic acid, an ingredient found in tropical plants such as palm and coconut-can be cause for concern. When exposed to the sun’s UV rays, retinol compounds break down and produce destructive free radicals that are toxic to cells, damage DNA, and may lead to cancer. In fact, FDA studies have shown that retinyl palimitate may speed the development of malignant cells and skin tumors when applied to skin before sun exposure, so steer clear of skin sun products that harbor the stuff.

Homosalate
This UV-absorbing sunscreen ingredient helps sunscreen to penetrate your skin. Once the ingredient has been absorbed, homosalate accumulates in our bodies faster than we can get rid of it, becomes toxic and disrupts our hormones.

Octocrylene
When this chemical is exposed to UV light, it absorbs the rays and produces oxygen radicals that can damage cells and cause mutations. It is readily absorbed by your skin and may accumulate within your body in measurable amounts. Plus, it can be toxic to the environment.

Paraben Preservatives
Associated with both acute and chronic side effects, parabens (butyl-, ethyl-, methyl-, and propyl-) can induce allergic reactions, hormone disruption, developmental and reproductive toxicity. While butylparaben was reported to be non-carcinogenic in rats and mice, but it has been previously suspected that parabens and other chemicals in underarm cosmetics may contribute to the rising incidence of breast cancer.

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Outsmart Stress Traps

Tempted to dig into a bag of chips?

Try this instead… Grab a handful of almonds.
The omega-3s in nuts may help keep stress hormones such as cortisol in check, says Bernadette Latson, R.D., a nutritionist in Dallas. Other key angst-nulling noshes: oatmeal (it boosts the calming brain chemical serotonin) and oranges (the vitamin C counters stress hormones).

Tempted to swig an energy drink?

Try this instead… Take a nap.
You can’t beat stress without shut-eye. A 20-minute siesta is enough to trigger the hormones needed to balance excess cortisol.

Tempted to bitch out a coworker?

Try this instead… Pop a multi.
That irritation and impatience may be the result of depleted stores of calcium, copper, and zinc that come with stress. Down a multivitamin to raise those levels and mellow out, says Pamela W. Smith, M.D.

Tempted to curl up on the sofa?

Try this instead… Go out with a friend.
A study in Behavioral Neuroscience found that simply being around other people may quash stress.

Tempted to reach for the remote?

Try this instead… Spend 15 minutes in silence.
This helps because “the brain doesn’t have to filter out stressful sounds,” says acupuncturist Kristen Burris.

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Wellness and Fitness: Lumbar Pain Therapy Or Perhaps Lumbar Pain Prevention

wellnessandfitness:

Just about the most common soreness situation felt by people is back pain. Consequently, those people who are struggling with lower back pain continue to look for the top back pain treatment. Whenever a particular person encounters lower back pain, the actual motion is restricted and daily…

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Cholesterol Is Made By All Your Cells

Why would all your cells make this terrible, unhealthy, disease-causing chemical? Because cholesterol is not a terrible, unhealthy, disease-causing chemical - it is essential for life and health and without it you would die. Cholesterol acts as an anti-inflammatory and helps your muscles, heart, organs and nerves to function properly.

That is why statin drugs that artificially lower your cholesterol (Lipitor®, Crestor®, Vytorin® and Zocor®) are known to cause muscle pain, memory loss and diabetes. (6)

As if that weren’t bad enough, the Food and Drug Administration (FDA) has recently added cognitive brain dysfunction, brain damage, memory loss and mental confusion to the adverse effects from the use of these drugs.

Statins cause heart disease

It is an especially ironic finding that people take statin drugs for heart health and yet statins have been shown to be linked to heart disease, especially sudden heart failure. That’s because statins interfere with the creation of Coenzyme Q10 (CoQ10), an important chemical that is needed for your heart, skeletal muscle and brain. (7)

Cholesterol fights inflammation

Cholesterol functions like a fireman - it fights inflammation. If you have very high cholesterol it means there’s inflammation in your body and your body is responding with cholesterol to keep you healthy and combat the inflammation. The inflammation may be due to a poor diet, toxins, dental infections, emotional stress and, of course, subluxations.

For your cholesterol levels

For good brain function, memory, healthy blood vessels and protection against Alzheimer’s disease, stroke, heart disease and cancer you need lots of good fats and cholesterol from organic butter, cream, eggs, meats, coconut oil and olive oil. Especially avoid margarine and unhealthy oils such as canola, corn, safflower and cottonseed oil.

Cholesterol is necessary for life and health. Do not try to artificially lower your cholesterol - it can cause severe health problems. It’s better to get to the cause of inflammation rather than deal with its effects.

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Stress Busting Foods

Beat Stress: Emotional Eating Isn’t Always Bad

Eat healthy foods when you’re stressed out. These nine foods will help keep you calm

Photography By Plamen Petkov

Forget everything you’ve heard about stress-eating being a bad thing. If you put the right foods in your pie hole (i.e., not pie), noshing when your nerves are jangling can actually calm you down. And that’s great news, because the last thing you need ismore stress, which over time can increase your risk of high blood pressure, heart disease, and obesity — and the odds that you’ll go ballistic on Mom when she asks, for the third time, what your unemployed fiancé does for a living. The following listed below are the best foods to soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on the lot of them so that when the tension rises you can beat stress instead of freaking out.

Almonds, Pistachios & Walnuts

When all hell breaks loose, reach for a handful of almonds. They’re bursting with vitamin E, an antioxidant that bolsters the immune system.Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year’s membership to Match.com as a present). About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days. (We like All Natural Barney Butter Almond Butter, $7, barneybutter.com.)

Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. “We experience immediate cardiovascular responses to stress because of the ‘fight or flight’ response,” says Sheila G. West, M.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy — so you’re prepared to run like hell if you need to. But because we seldom need to fight or flee (dodging your annoying aunt doesn’t count), it’s better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn’t have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.

Avocados

The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole — the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders’ double whammy of monounsaturated fat and potassium can lower blood pressure. (For a healthy recipe favorites in under 20 minutes, check out the WH Recipes homepage.) One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium — and just half an avocado offers 487 milligrams, more than you’ll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.

Skim Milk

Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of moo juice (preferably skim or 1 percent) may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week.

Oatmeal

Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it’s going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that come in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats, like McCann’s Original Steel-Cut Irish Oatmeal ($6 for 28 oz, amazon.com). But if two minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs.

Oranges

Fretting over a job interview or presentation at work? Pour yourself a glass of Florida’s famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. “Vitamin C is also a well-known immune system booster,” says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association. So don’t be bummed that you got a fruit-of-the-month-club gift instead of the video Nano — you’re going to need all those oranges and grapefruits.

Salmon

Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. ”Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week,” Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you’ll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don’t go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.

Spinach

Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost seven out of 10 of us don’t get enough of the stuff. No wonder we’re cranky.) Just one cup of spinach provides 40 percent of your daily value — so try subbing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)

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How does your neck look? Better yet…how does your neck feel? Let us help you if you are in pain at Allegheny Medical & Wellness Associates

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It’s that time of year again…Allergy Season

CRUSH THE CULPRITS

Strapping on a gas mask and inflating the sterilized bubble that will soon be your new abode? Stop, put down the bicycle pump, and take these easy steps first

For nearly 36 million Americans, spring comes with a major buzzkill: allergies. And natural allergies are only getting more severe. Allergies to pollen, ragweed, and other common airborne triggers have doubled in the past 20 years—a 5 percent per decade increase since the 1970s—clogging up even those who’ve always been sniffle-free.

Plus, allergy seasons are longer. “Hay fever is typically caused by trees in the spring, grasses in the summer, and ragweed in the fall,” explains Paul R. Epstein, M.D., associate director of the Center for Health and the Global Environment at Harvard Medical School. But thanks to global warming, our growing seasons are lengthening. “In some states, spring is coming 10 to 14 days earlier than it did 20 years ago,” says Kim Knowlton, Dr.P.H., a senior scientist with the Natural Resources Defense Council’s Health and Environment program. And that trend is likely to continue.

Pollen is growing out of control. In case you’ve erased ninth-grade bio from your brain, here’s a recap: To grow, plants require sunlight, water, warmth, and carbon dioxide. But these days they’re getting way more of those last two than they need. “Ten years ago we thought, OK, more carbon dioxide in the atmosphere means more energy for plants, so they’ll grow better,” Epstein says. Weeds (such as ragweed), however, aren’t merely flourishing; they’re reproducing like jackrabbits. And there’s not just extra pollen circulating around your schnoz—the CO2 overload has also led to a kind of superpollen that’s more allergenic, so that just a teeny amount can get your nose running.

Before you move into the basement, check the forecast. Find your area’s pollen, mold spore, and ozone levels at the sites of the American Academy of Allergy, Asthma and Immunology (aaaai.org/nab/index.cfm) or the public-service organization AirNow (airnow.gov). On days when the Air Quality Index is above 150 (100 if you know you’re allergy- or asthma-prone), stay behind closed doors as much as you can.

Get a grip on your allergies by crushing your culprits first:

Another reason allergies are so rampant? Allergens are invading your body more aggressively. Pollution and smog add ozone and billions of diesel particles to the air, and pollen and pollution are not a good combination. “Pollen grains hitch a ride on these particles, which carry them deeper into your lungs, where they can get lodged inside,” Epstein says.

So keep windows shut on bad air-quality days. If things get stuffy, “consider running an air conditioner with a good filter, which traps allergens from outside air,” says Jeffrey Siegel, Ph.D., associate professor in the department of civil, architectural, and environmental engineering at the University of Texas. “Just change the filter often, and avoid devices that emit ozone, like ion-generating air purifiers.”

Make a costume change when you come inside. That way you won’t trek pollen and dust all over your house after gardening or hiking. On laundry day, wash your grubbiest duds in hot water (140˚F) to kill 100 percent of allergy-causing dust mites and most pollen. (Run regular loads on warm then rinse in cold water twice to kill at least 65 percent of dust mites.)

Don’t forget to slip on some shades, too. Do you spend the spring months looking like an extra in Harold and Kumar’s last adventure? Sunglasses can clear things up by keeping pollen off your lashes and lids.

Last but not least, don’t be so rough on yourself. A 2007 study published in Trends in Immunology found that scrubbing with harsh, abrasive soaps and other products can strip away a layer of protective cells on your skin and actually allow allergens to penetrate.

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We are very excited to announce that Allegheny Health & Rehabilitation Center is now Allegheny Medical & Wellness Associates! A physical medicine and physical rehabilitation practice with an approach to traditional medical treatment that includes Medical Doctors, Chiropractors, Certified Registered Nurse Practitioners, Therapy and Physical Rehabilitation.
In an attempt to build a practice that thrives on a wellness approach to health we have now combined both state-of-the-art medical and chiropractic care in our facilities so you can receive the benefits of both specialties! We have found that combining these two specialties is especially effective in treating musculoskeletal disorders. Our dedicated team of health professionals work together in a non-surgical environment to help you achieve the optimal level of health, decrease your pain and enhance your overall quality of life.
Below you will find some of the services that we now offer:
• Doctors of Chiropractic
• Medical Doctors
• Certified Registered Nurse Practitioners
• Therapy and Physical Rehabilitation
• ALCAT Food Sensitivity Blood Testing
• Vitamin and Nutritional Supplementation
• Weight Loss and Maintenance Programs
• Diagnostic Testing
• Durable Medical Equipment
We are here to help you meet your health and wellness goals with a wide variety of health services delivered by our team of highly trained Doctors and health professionals. We treat you as the individual that you are, and create a program for you that fits your lifestyle and personal goals.
We are very excited to begin our new venture as Allegheny Medical & Wellness Associates, starting with our Brackenridge and Monroeville locations. We will be implementing our new services in our Gibsonia location in the upcoming months. We look forward introducing you to our new medical team including Dr. Joseph Hakas and Donald Graham, CRNP.
Please don’t hesitate to ask any questions you may have about our new team and services!

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Strengthen Your Muscles In Your Sleep

Sipping some milk before turning in for the night may do more than ensure a good night’s sleep.According to new research from the journal Medicine & Science in Sports & Exercise, consuming protein right before you go to bed may help your body better recover from a workout.

For the experiment, 16 participants followed a standardized diet for a full day. At 8:00pm, they completed a resistance-based exercise program followed immediately, at 9:00pm, by a snack containing 20g of protein and 60g of carbs. At 11:30pm, (30 minutes before the pre-determined bedtime) the participants were given one of two beverages; one contained 40 grams of casein protein (found in dairy products) while the other did not.

Researchers then collected blood samples intravenously throughout the night to monitor participants’ protein absorption and balance throughout the body.

Mixed muscle protein synthesis (muscle-construction) rates were roughly 22% higher in those who had the protein-packed beverage. This synthesis is crucial to the growth, repair and maintenance of our muscles, so it’s especially beneficial post-workout.

Try one of these healthy, late-night snack options 30 minutes before bed on days you work out:

1 cup skim milk (86 calories/8 grams protein)
1 cup nonfat cottage cheese (104 calories/15 grams protein)
6 oz non-fat Greek yogurt (100 calories/18 grams protein)
Two hard boiled eggs (150 calories/12 grams protein)
1/2 cup oatmeal with 1-cup skim milk (236 calories/13 grams protein)
2 tablespoons peanut butter (188 calories/8 grams protein)
23 almonds (162 calories/6 grams protein)

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Wellness and Fitness: Causes Of Back Pain As Well As Back Pain Relief Procedures

wellnessandfitness:

Back pain soreness is most likely one of the most common health conditions which are skilled through lots of people. Nevertheless, a lot of the back again discomfort issues tend to be resolved inside a couple weeks. However it is also probably the most hard health problems experienced via…

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Your Age by Age Plan for Keeping Your Ticker Strong and Healthy

The latest findings on heart disease are nothing unexpected: It’s the number one killer of American men, claiming a life about every 30 seconds. Most young, fit guys shuffle statistics like these into a mental file titled, “Doesn’t apply to me.” But no matter how old (or young) you are, the only way to stay on top of your game is to know your risk factors and take the right steps to avoid problems down the road. We talked with two heart experts to find out everything you need to know to guarantee your ticker stays stronger longer.

In Your 20s

“There’s a common problem among men in their twenties,” says Dr. Eric Topol, M.D., a practicing cardiologist at Scripps Clinic in La Jolla, California. “They don’t know they’re vulnerable [to heart disease].” Your twenties are the prefect time to establish heart-healthy diet and exercise habits that’ll extend your expiration date. That means 30 minutes of exercise five times a week and maintaining a healthy weight and cholesterol level—LDL below 130 mg/dL, HDL of at least 40 mg/dL, according to Dr. Topol.

Every 20-something average Joe needs an annual physical to evaluate HDL and LDL cholesterol, triglycerides, fasting lipid profile, blood pressure, and family history. If the checkup goes well, one appointment is enough to clear your conscious. But if you’re an athlete or you hit the weight room more than five times a week, ask your doctor for an echocardiogram to ensure you don’t have a heart abnormality,” says Dr. John Elefteriades, M.D., the chief of cardiac surgery at Yale University.

“If you have a silent aneurism (one that doesn’t cause you to feel symptoms), you’re susceptible to internal splitting of the aorta,” Dr. Elefteriades says. An echocardiogram is the only way to detect this problem. The test also spots dilated cardiomyopathy (a condition of heart failure in which the heart gets stretched too big and too thin) and hypertrophic cardiomyopathy (an inherited condition where the heart muscle is overgrown).

Your 20s Checklist:

30 minutes of exercise five times a week
Annual physicals
Echocardiogram
Cholesterol: LDL less than 130 mg/dL and HDL greater than 40 mg/dL
Blood pressure: 119/79 mm HG or lower
Lipid profile: Triglycerides less than 150 mg/dL

In Your 30s

Although most heart conditions are strongly hereditary, they don’t always manifest as early as your twenties, Dr. Elefteriades said. So along with your standard health check, schedule another echocardiogram 10 years after the first one—especially if you’re regularly weight lifting, wrestling, playing football, or participating in any sport with short bursts of activity.

Men older than 35 should also have an electrocardiogram (EKG), which traces the electrical waves of the heart, every 5 years. This test may show evidence of hardening of the heart’s arteries (arthrosclerosis)—a preventable and treatable condition that restricts blood flow and may cause a blood clot.

Your 30s Checklist:

30 minutes of exercise five times a week
Annual physicals
Echocardiogram, 10 years after the first
Electrocardiogram (EKG), if older than 35
Cholesterol: LDL less than 130 mg/dL and HDL greater than 40 mg/dL
Blood pressure: 119/79 mm HG or lower
Lipid profile: Triglycerides less than 150 mg/dL

In Your 40s

When you hit 40, your doctor should start monitoring the overall degree of inflammation within your body with C-reactive protein (CRP) testing. The higher your CRP level, the higher your risk of cardiovascular disease. But there’s no need to make an extra appointment for this one—the same simple blood test that checks your cholesterol levels measures CRP levels. The best way to keep CRP levels in check? Regular exercise and being at the right body weight.

Your 40s Checklist:

30 minutes of exercise five times a week
Annual physicals
Echocardiogram, 10 years after your last one
EKG, 5 years after your last one
Cholesterol: LDL less than 130 mg/dL and HDL greater than 40 mg/dL
Blood pressure: 119/79 mm HG or lower
Lipid profile: Triglycerides less than 150 mg/dL
C-reactive protein: Less than 1 mg per liter

In Your 50s

Fifty is the typical age when some men can develop coronary heart disease, according to Dr. Topol. The prevention prescription? An exercise stress test. This test, sometimes called a treadmill test, monitors how well your heart handles work. As you walk or pedal on an exercise machine, the electrical activity of your heart and your blood pressure are measured. As your body works harder during the test, it requires more oxygen, so the heart must pump more blood.

The test will help pick up subtle arteriosclerosis (blockage of the coronary arteries), and determine the cause of any chest pain and the exercise capacity of your heart. A stress test isn’t a necessary for men younger than fifty unless you have a strong family history of heart disease, according to Dr. Elefteriades.

Your 50s Checklist:

30 minutes of exercise five times a week
Annual physicals
Echocardiogram, 10 years after your last one
EKG, 5 years after your last one
Exercise stress test
Cholesterol: LDL less than 130 mg/dL and HDL greater than 40 mg/dL
Blood pressure: 119/79 mm HG or lower
Lipid profile: Triglycerides less than 150 mg/dL
C-reactive protein: Less than 1 mg per liter

At Every Age

If you experience chest pain or shortness of breath due to exertion, get to the hospital right away. These are the two primary symptoms of heart disease and should never go unchecked. “Men are deniers,” Dr. Elefteriades says. “It’s usually someone else in their lives—wife, girlfriend, mom—that forces them to confront symptoms.” Other warning signs to speak up about are light-headedness and heart palpitations (an abnormal heart beat).

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15 Ways to Stay Heart Healthy This Winter

1. Serve a classic artichoke appetizer at an upcoming gathering. A German study links eating artichokes with lower levels of cholesterol.

2. Turn on mellow music. Studies show that listening for 30 minutes increases brain wave activity and lowers blood pressure.

3. Skip your morning coffee if you need to shovel snow. Experts say the brew can put extra stress on your heart during strenuous activities by constricting blood vessels and raising your heart rate.

4. Sprinkle on some flaxseed. It’s been found to reduce blood pressure and the risk of stroke. Try it as a salad topper, or add ground flaxseed to bread dough.

5. Cook with cranberries. They’re high in heart-smart antioxidants.

6. Add a boost of antioxidants. Go for cruciferous veggies, such as cabbage, kale, broccoli, Brussels sprouts, and cauliflower, to drop your risk of heart disease.

7. Turn an apple a day into a cold-weather treat. Slice it, sprinkle with cinnamon, and pop it into the microwave for about a minute. Studies link apples to a reduction in cholesterol and plaque buildup in arteries.

8. Try a new workout. Escape cold weather with indoor activities.

9. Return to snail mail. Sending greeting cards and thank-you notes is good for your health.

10. Shop on the weekdays. Avoiding weekend crowds will reduce your stress levels.

11. Snack on citrus. Vitamin C in your body plummets when pressure builds. Protect yourself by eating plenty of oranges, grapefruit, and other citrus fruits this season.

12. Share a hug. You know what it feels like to get one when you need it. So pass it on, and chase away the blues.

13. Set aside 30 minutes for yourself every day. It’s important, no matter how busy you get this winter.

14. Read a bedtime story out loud. A good read induces relaxation. One of our favorites: Jan Brett’sChristmas Treasury (Putnam, 2001).

15. Sip hot cocoa. It’s rich in heart-healthy phenols and flavonoids and can help muscles recover after a workout. Skip sugary instant cocoa mixes and opt for hot chocolate made with cocoa powder and low-fat milk.

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Boost Energy, Strengthen Immune System and More!

You love it when the mercury dips low enough for you to break out your knee-high boots and sexy tights. But there’s nothing fun about chapped lips, lingering fatigue, and other cold-weather bummers.

Cut them all off at the pass by filling your shopping cart withfoods that will fight for your right to look and feel amazing. Researchers agree that these edibles have healing powersthat can help keep you in top shape, inside and out. Startnoshing on them now and your body will never suspect that it’s winter.

Your Hair

Spoon Up: Low-fat cottage cheese
Hair is almost all protein, so attaining a strong, vibrant mane starts with eating enough of it. Reduced-fat cottage cheese is a protein heavyweight, with 14 grams in half a cup.

Pack: Pumpkin seeds
Zinc helps reduce shedding, says Francesca Fusco, M.D., assistant clinical professor of dermatology at New York’s Mount Sinai Medical Center. Toss a tablespoon of these zinc-heavy seeds into your cereal.

Your Brain

Surf for: Arctic char
This cold-water fish is a great source of the omega-3 fats DHA and EPA, which can improve brain function and ward off the blues, says Elizabeth Somer, R.D., author of Age-Proof Your Body. Omega-3s help squelch inflammation in the brain and regulate feel-good neurotransmitters. Sprinkle fillets with sea salt, ground pepper, and fresh lemon juice, then pan-fry on medium-high until one side is slightly brown. Flip and cook until the inside is slightly pink (6 to 8 minutes total).

Saute: Kale
Feed the 100 billion neurons in your noggin with nutritious kale. A study in the journal Neurology reports that getting two-plus servings per day of veggies—especially leafy green ones like kale—slows cognitive decline by 40 percent. Temper kale’s bitter flavor by sautéing it lightly with 1 teaspoon of lemon juice, a chopped garlic clove, 2 tablespoons of pine nuts, and a pinch of salt.

Your Nose

Nosh: Sunflower seeds
Hay fever affects more than 40 million Americans, according to the National Institutes of Health. Halt the drip with vitamin E. Researchers suspect it calms the parts of your immune system involved in allergies. With 49 percent of your daily vitamin E needs in an ounce, these seeds are your shnoz’s best friend.

Your Eyes

Scramble: Whole eggs

Forgo egg-white omelets. The yolks are an all-star source of two antioxidants—lutein and zeaxanthin, carotenoids that fight cataracts as well as macular degeneration, the leading cause of blindness. Don’t worry: University of Massachusetts researchers have concluded that eating an average of one egg yolk a day will not hurt your cholesterol levels.

Steam: Orange cauliflower
Yes, that really is orange cauliflower popping up in your produce aisle. Food scientists at Cornell University reworked the white variety to provide 25 times as much beta-carotene, which maintains the protective covering over the cornea. As with any low-cal vegetable, you can enjoy peachy cauliflower with reckless abandon, provided you don’t drown it in salt and fat-laden butter.

Your Skin

Simmer: Tomatoes
Cozy up to your nearest Italian eatery. The fruit is especially beneficial when cooked—more of the carotenoid lycopene makes it into the skin, where it can limit UV damage to lower skin-cancer risk and hold off wrinkles.

Experiment with: Hemp
The omega-3 fatty acids in hemp help your skin retain moisture so you don’t look like a cast member from Dawn of the Dead. Toss a tablespoon each of lemon juice, pine nuts, and shelled hemp seeds ($9 for 8 oz, manitobaharvest.com) into a blender with ³ cup of hemp-seed oil ($10 for 8 oz, manitobaharvest.com), a chopped garlic clove, a pinch of salt, and 1/2 cup fresh basil. Whirl to create a delicious and healthy pesto.

Your Lips

Munch On: Walnuts
To get moist, beautiful, chap-free lips, your body needs to constantly replace old skin cells with new ones. “Omega-3 fats help regulate this turnover so that it happens all the time,” Fusco says. And unlike much-lauded almonds, walnuts have tons of the phat fats. So do your lips a favor and pucker up to an ounce (about 14 shelled halves) a day; eat them plain or add them to salads, cereal, oatmeal, trail mix, or your favorite muffin recipe.

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Yoga Moves For A Pick-Me-Up

Put down the coffee and forget the power nap. These poses will get you more energy.

Studies show that some yoga posesreduce fatigue and adjust the hormone cortisol—too little of which can zap your energy. “This sequence engages your core and energizes your system from the inside out,” says Women’s Health yoga expert Tara Stiles. The poses also require balance, which sharpens your focus, as well as lots of deep breaths, which increase your oxygen intake to help you feel more alert.

Do each of these moves in order, holding the poses for 10 deep breaths. Repeat the sequence on the other side, and continue alternating until you’ve done the routine three times on each side.

Modified Down-Dog Split

Warrior 3

Modified Half-Moon Arch

Tree