Allegheny Health & Physical Medicine

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The Ultimate Guide to Nutrition

Get health and fitness tips at Greatist.com

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Take A Chill Pill - Naturally

Whether it’s a rocky relationship, pressure at work or any other stressor that’s got you on edge, Mother Nature offers all sorts of cures to help you unwind. From a piece of chocolate, which can decrease stress hormones, to the scent of lavender, which can soothe your sleep-deprived body, here are 10 organic remedies for relaxation.

Lavender
Does your fast-paced job leave you tossing and turning at night? Try lavender aromatherapy to help your mind turn off. Recognized for aiding stress-related sleep disorders, lavender, which is native to the Mediterranean basin, has been shown to treat mild insomnia. Made from the dried flowers and essential oils of the plant, lavender products are available in many forms, including potpourri, body lotions, teas and candles. Photo: Thinkstock

Sweet Potatoes
Next time you’re overcome with the urge to eat away your anxiety, keep this in mind: Sweet potatoes work as a powerful stress-busting food because of their sweet flavor and high concentration of carbohydrates—two common stress-related cravings. To boot, sweet potatoes are high in fiber, which helps you digest food in a slow and steady manner, keeping you physically—and emotionally—satisfied longer, according to Keri Gans, RD, author of The Small Change Diet (available spring 2011). Photo: iStockphoto

Chamomile
Some nights, it’s our minds we can’t turn off; other nights, it’s our bodies. When it’s the latter, chamomile can help. According to research from Memorial Sloan-Kettering Cancer Center, the herb, native to Europe and Asia and most commonly consumed as tea, has been shown in animal studies to suppress muscle spasms, effectively calming the body. Note: Pregnant women and those who are allergic to hay or ragweed should consult their physician before using chamomile. Photo: iStockphoto

Dark Chocolate
Chocolate lovers, rejoice! Here’s yet another excuse to eat the beloved treat on a regular basis (as if you even needed a reason). A recent study published in the Journal of Proteome Research found that eating just 1.4 oz of dark chocolate can lower the stress hormones cortisol and catecholamines in the body, which helps reduce anxiety. Plus, the pure joy of eating your favorite treat triggers the release of endorphins in your brain, which offers an immediate happiness boost, according to Gans. That’s two hormone helpers in one sweet treat! Photo: Thinkstock

St. John’s Wort
We’ll go ahead and dub St. John’s wort, a perennial herb that grows wild around the world, the unofficial breakup remedy, as it’s prized for treating mild and temporary depression, according to Mark Blumenthal, founder of the American Botanical Council. It’s most often consumed either as tea or as an herbal supplement, and studies have found it significantly improves mood and increases interest in activities in mildly depressed patients. To this day, however, it is not accepted as a treatment for major depression. Because of possible negative interactions with food and medications, just be sure to talk to your doctor before using. Photo: Thinkstock

Milk
You’ve heard that people get sleepy after a big turkey dinner because of tryptophan, a drowse-inducing amino acid that can be found in milk as well. But the jury is still out on the veracity of this theory. “Warm milk may help you sleep, but it’s not because it contains tryptophan,” says Gans. In fact, research suggests that tryptophan only affects one phase of sleeping—the falling-asleep part—but doesn’t encourage, and may even discourage, deep REM sleep. But don’t pour your carton down the drain just yet. If it works for you, use it. “People who claim they can fall asleep more quickly after consuming milk are likely associating it with calming childhood memories,” Gans says. Photo: Thinkstock

Passionflower
Is a pending date or deadline leaving you a little on edge? Reach for passionflower, a creeping vine native to the southern United States. The British Herbal Compendium recognizes its use to treat nervous stress and anxiety, and you can find it in teas that promise to calm you, as well as in the form of an herbal supplement. According to Blumenthal, passionflower was actually an approved over-the-counter sedative and sleep aid until 1978. Photo: iStockphoto

Peanut Butter
Feeling irritable or unfocused from lack of sleep? According to Gans, both are signs your body needs fuel, and eating peanut butter might help. “Peanuts are high in vitamin B6, which helps regulate blood sugar and stabilize mood,” says Gans. Choose natural peanut butter to avoid excess sugar, which could negate the positive effects of the B6, and spread it on a hard-to-break-down carbohydrate, like whole-wheat toast, to stay satisfied longer. Photo: Shutterstock

Valerian Root
With the help of valerian, cultivated in Europe, Japan and the United States, people have been resting easier for ages. Going at least as far back as ancient Greece—valerian’s first use was documented by Hippocrates—the herb has been empirically recognized as having a sedative-like effect on humans, although the ingredients responsible for this effect remain unknown. Often used in a medicinal tea infusion and tincture, it can be found in approximately 60 different forms, including tablets, juices, tea and drops. Just be sure to talk to a doctor before using, in case of possible negative reactions with food or medications. Photo: iStockphoto

Whole Grains
Need a happiness boost? Try snacking on a healthy portion of complex carbohydrates, thought to trigger the release of serotonin, a neurotransmitter known as the “feel-good hormone,” which can help you feel calm, relaxed and happy all at once, says Gans. The ideal carbs include whole grains and cereals (whole-grain breads, oats, quinoa and brown rice) as well as legumes (peas, beans and lentils). Photo: Shutterstock

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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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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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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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Alternative Cold and Flu Remedies

We have seven home remedies for colds and flu, so you can get back on your feet drug-free.

With the average adult coming down with between one and six colds a year, if there’s one thing the common cold is, it’s, well, common. Add in the possibility of contracting the flu—up to 20 percent of adults do each year—and the probability is high that you’ll find yourself under the weather sometime this season. Even so, as anyone who’s ever been laid up with a box of tissues knows, conventional cold and flu treatments leave much to be desired. We consulted with health experts to find out what medication-free steps you can take to beat these ubiquitous illnesses.

Try Mushrooms
No, not the kind favored by Harold and Kumar. White button mushrooms (90 percent of the ‘shrooms eaten in the United States) have powerful immunity-boosting effects, according to two studies from the Human Nutrition Research Center on Aging at Tufts University. These fabulous fungi increase the production of antiviral proteins that can destroy or deactivate the foreign invaders that make you sick.

Your Rx: Whether you eat them raw or cooked, mushrooms should have the same beneficial effects, says immunology researcher Dayong Wu, Ph.D. Include both in your meals while you are in recovery mode. Toss sliced raw mushrooms into a salad, sauté some in olive oil and add them to an omelet or pasta sauce, or order as a pizza topping for a low-calorie dose of vitamins, minerals, and powerful virus-fighting benefits.

Get Steamy in the Shower
Steam acts as a natural decongestant, opening up nasal passages without causing any troublesome side effects. “A hot shower will liquefy and loosen mucus,” says Neil Schachter, M.D., author of The Good Doctor’s Guide to Colds and Flu.

Your Rx: Turn up the heat and fog up the bathroom mirror before you lower the water to a comfortable shower-taking temperature. This way, the room will be full of steam you’ll inhale while you wash up. For added relief, try some aromatherapy. Infuse your shower with a few drops of eucalyptus oil, which has antimicrobial effects when inhaled. Or try Kiss My Face Cold & Flu, a soothing and aromatic shower gel. (PLEASE LINK the words Kiss My Face Cold & Flu to this link: http://kissmyfacewebstore.com/detail/KMF+1401661)

And FYI: Despite the siren call of a mist-filled room, it’s best to avoid your gym’s steam room while you’re sick. “Damp public places are loaded with germs like mold spores and bacteria,” says Schachter.

An Ohm Remedy
When you’re under the weather, the Sanskrit word ohm, which is chanted to mark the beginning and end of a yoga practice, can do more than calm your nerves. It can also help you breathe easier. “The physical vibration loosens phlegm and can help open up the ostia, the pathways from which the sinuses drain,” says Timothy McCall, M.D., author of Yoga As Medicine. Another breathing exercise known as bhramari pranayama (or buzzing bee breath—it generates a bzzz sound) also resonates in your sinuses, with similar positive effects.

Your Rx: If you’re chanting ohm, extend the mmm sound longer than usual to increase resonance. Repeat either the ohm or bzzz sound for one to two minutes, and repeat as often as needed for it to feel good, says McCall. It’s hard to OD on this, he says. So if you’re feeling a benefit, continue doing it.

Try Grandma’s Penicillin
Chicken soup was known to soothe colds and the flu as far back as the 12th century, and now its healing reputation is firmly backed by science. “Several studies have shown that chicken soup inhibits the production of inflammatory compounds that are released in a viral infection,” says Schachter. Vegetable-based soups such as minestrone also seem to reduce inflammation, but their effects are not quite as strong as chicken soup’s.

Your Rx: Help yourself to a big bowlful and repeat if needed. Homemade is your best bet, but if Grandma has gone South for the winter, no worries! Canned chicken soup also shows similar virus-busting benefits, according to Schachter.

Back Off When You Blow
“Blowing your nose too hard will drive mucus back into the sinuses,” says Schachter. When you’re sick, this pressure could send bacteria or viruses soaring deep into your sinus cavities, potentially leading to more serious infection, according to a study from the University of Virginia that examined CT scans of adults sneezing, coughing, and blowing their noses.

Your Rx: Blow gently, one nostril at a time. For another sinus-clearing technique that won’t wake the neighbors, consider using a saline rinse or neti pot (www.neilmed.com) in the morning and at bedtime to wash away excess mucus and other residual nastiness.

Just a Spoonful of Honey
Drizzling honey into your tea when you’re feeling ill may do more than soothe a sore throat. When compared with the main ingredient in cough suppressants, the sweet stuff was more effective at decreasing cough frequency and severity in a study of children up to age 18 from Penn State College of Medicine. The researchers attribute these results to honey’s soothing properties as well as its antimicrobial and antioxidant effects. (Note: Never give honey to a child who is under 1 year old.)

Your Rx: For relief, try two tablespoons of honey before bed, the amount given to the 18-year-olds in the study. While buckwheat honey was the type used in the study, those with allergies or asthma should avoid it due to its high level of pollen. Stick with the plain supermarket brand instead.

The Pillow Prop
Make gravity work in your favor to help ease nasal pressure. “Raising your head when congested helps to drain sinus passages,” says Schachter. Using an additional pillow or two to lift your upper body can keep things moving in the right direction.

Your Rx: Prop yourself up before bed by adding at least one extra pillow to your normal setup. “Changing head position frequently also relieves congestion,” adds Schachter. While you can’t knowingly shift your head once you’ve fallen asleep, try to move around when you’re just resting in bed to keep the congestion from settling in one place and backing up

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Take a Nap: Your Body On…A Nap

Nothing Can Boost Energy and Brainpower Better Than a Mid-Day Snooze. Behold, the Health Benefits of a Nap.

As you nod off…
Drowsiness is brought on by a sleep-promoting chemical called adenosine, which builds up in your body throughout the day. If you skip shut-eye at night, a high level of adenosine can leave you feeling desperate for a nap.

Your brain pumps out GABA, a neurotransmitter that lets your head’s sleep-wake center know it’s sleepy time. GABA also helps deactivate much of the brain stem, which controls muscle movement. That’s why when you dream about, say, playing tennis, you don’t swing your arm.

If you’re super-exhausted, your brain might shut down before your body is fully relaxed, leading to involuntary muscle contractions (those arm or leg jerks).

In the first five minutes…
Your brain isn’t conscious, but your senses are still online. A sharp noise or a poke would rouse you.

As your blood pressure and heart rate slow down, your eyes stop moving behind your lids and will remain sluggish for the rest of your snooze.

In the next 20 minutes…
The accumulation of adenosine in your body breaks down. At the same time, your adrenal glands are readying a stash of cortisol to help you feel more alert when you wake up.

Your immune system—thrown out of whack by fatigue—begins to reset itself back to normal.

In the last five minutes…
Most naps don’t go into deeper stages of sleep, but if you’re seriously drained, you might enter rapid eye movement (REM). Snapping out of REM is harder and can leave you groggy. If you arise from a 30-minute nap and still feel wiped out, you need solid Z’s. Catnaps can’t fix real sleep deprivation.

Beep-beep-beep! Your alarm blares and, in a split second, your brain releases a torrent of chemicals that turn off its sleep center and jump-start your body. Your rested, awakened brain cells are now more capable and active. And, thanks partly to low adenosine levels, you feel refreshed.

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10 Reasons to Move

Exercise makes you sharper, happier, and healthier. Get ready to transform your life.

10reasons_move

Have you ever vowed to ring in a new year by starting to exercise—only to end up too busy, tired, or achy? The right motivation can make you 70% more likely to keep it up for the long haul, reports the American College of Sports Medicine. But focusing only on weight loss can cut your odds of success by over half, say researchers. A better inspiration: the amazing health rewards you get by being active. A stronger heart and lower cancer risk are two well-known benefits. Here, more that are guaranteed to motivate.

1. Improve Language Skills
A single treadmill session can make you brainier. Exercisers who ran just two 3-minute sprints, with a 2-minute break in between, learned new words 20% faster than those who rested, in a University of Muenster in Germany study. Getting your heart pumping increases blood flow, delivering more oxygen to your noggin. It also spurs new growth in the areas of the brain that control multitasking, planning, and memory.

Do this Add a bout of exercise, like running up and down the stairs, before trying to memorize anything—say, Spanish phrases for your trip to Mexico.

2. Get All-Natural Pain Relief
It may seem counterintuitive, but rest isn’t necessarily best for reducing pain and stiffness in the knees, shoulders, back, or neck. Healthy adults who did aerobic activity consistently had 25% less musculoskeletal pain than their couch-bound peers, says Stanford senior research scientist Bonnie Bruce, DrPH, MPH, RD. Exercise releases endorphins, the body’s natural pain reliever, and may make you less vulnerable to tiny tears in muscles and tendons. Staying active can also provide relief for chronic conditions such as arthritis: In a University of North Carolina at Chapel Hill study, arthritis sufferers experienced 25% less pain and 16% less stiffness after 6 months of low-impact exercise like balance and strengthening moves. Most people start to feel improvement within a few weeks, says study author Leigh Callahan, PhD, an associate professor of medicine at UNC.

Do this Practice yoga or tai chi twice a week; both increase flexibility and range of motion and reduce pain.

3. Be Happier at Work
An active lifestyle may help you check off extra items on your to-do list, says a study from the University of Bristol in the United Kingdom. On days staffers participated in on-site fitness activities, they reported thinking more clearly, getting more done, and interacting more effectively with colleagues. You’ll be less likely to miss work due to illness, too. Research shows that people who participate in vigorous leisure-time physical activity (such as jogging or bicycling) just once or twice a week take about half the sick time of those who are more sedentary.

Do this Sign up for workplace fitness classes. None on-site? Ask HR to designate a room for a noontime yoga session, using DVD or videotape instruction. Or recruit coworkers to go for a lunch hour power walk.

4. Feel Sexy at Any Size
A good workout practically ensures a better body image. A Pennsylvania State University study found that women ages 42 to 58 felt more attractive after 4 months of walking or yoga even if they didn’t lose weight. Exercise can also put you in the mood for love by increasing blood flow to the genitals. University of Washington research found that just one 20-minute cycling workout enhanced sexual arousal up to 169% in women. And the benefits stand the test of time: A Harvard study of swimmers found that those over age 60 were as satisfied sexually as those decades younger.

Do this Try 20 minutes of aerobics before a romantic evening. To feel good naked anytime, walk or do yoga daily.

5. Lower Dental Bills
Flossing and brushing, it turns out, are not the only keys to a healthy smile, says Mohammad Al-Zahrani, DDS, PhD, a former associate professor at Case Western Reserve University. Exercise plays an important role, too. In his recent study, Al-Zahrani discovered that adults who did 30 minutes of moderate activity 5 or more times a week were 42% less likely to suffer from periodontitis, a gum disease that’s more common as you get older. Working out may thwart periodontitis the same way it does heart disease—by lowering levels of inflammation-causing C-reactive protein in the blood.

Do this In addition to staying active, get a twice-yearly dental cleaning (or more often if your dentist says you are at high risk for gum disease).

6. Slash Cold Risk 33%
Moderate exercise doesn’t just rev your metabolism—it boosts your immune system, too, helping your body fight off cold bugs and other germs. Women ages 50 to 75 who did 45 minutes of cardio, 5 days a week, had a third as many colds as those who did once-weekly stretching sessions, a University of Washington study found.

Do this Stay active, but don’t overdo it. More than 90 minutes of vigorous exercise, such as running, most days may actually reduce immunity.

7. Reach the Deep-Sleep Zone
Say good night to poor sleep. Women age 60 and older who walked or danced for at least an hour, four times a week, woke up half as often and slept an average 48 minutes more a night than sedentary women, according to a study in the journal Sleep Medicine. That is good news for the many women who toss and turn more as they get older. As you age, sleep patterns start shifting, so you spend more of the night in lighter sleep phases, says Shawn Youngstedt, PhD, an assistant professor of exercise science at the University of South Carolina.

Do this Aim to exercise for at least half an hour, even if it’s after a long day. Evidence suggests that for most people, light to moderate activity in the evening won’t disturb sleep, though trial and error will tell you what works for you.

8. Beat Bloating The next time you feel puffy around the middle, resist the urge to stay put. A study from Spain’s Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That’s because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion.

Do this Walk or pedal lightly on a bike until you feel better.

9. See Clearly
What’s good for your heart is good for your eyes. An active lifestyle can cut your risk of age-related macular degeneration by up to 70%, according to a British Journal of Ophthalmology study of 4,000 adults. This incurable disease makes reading, driving, and seeing fine details difficult, and it’s the most common cause of blindness after age 60.

Do this Keep active by walking at least 12 blocks (about a mile) a day, and wear UVA/UVB-blocking sunglasses during outdoor activities all year long.

10. Enjoy Instant Energy
If you’re among the 50% of adults who report feeling tired at least 1 day a week, skip the java and go for a walk. University of Georgia researchers who analyzed 70 different studies concluded that moving your body increases energy and reduces fatigue. Regular exercise boosts certain fatigue-fighting brain chemicals such as norepinephrine and dopamine, which pep you up, and serotonin, a mood enhancer.

Do this Take a 20-minute stroll for a quick pick-me-up, or aim for 40 minutes of activity daily for a sustained lift.