What's the Real Age of Your Body?

We all know our chronological age...but what is your body's age? Check out www.realage.com to find out how well you've maintained your body and how you can improve your health and decrease your body age.

Recovering From Cold and Flu

Cold and flu season is here! It's important that you start treatment within 24 hours of experiences symptoms. Here are some tips from Body + Soul magazine:

• Take 500mg of Vitamin C 3-4 times per day at the onset of a cold.
• Try 1,000mg of echinacea 3-5 times per day. Kan Jang (a combo of eleuthero and andrographis) has also been found to reduce symptoms of respiratory infections.
• Be patient - follow your insticts to get more rest and you won't find your symptoms lingering.
• Consider taking 200mg of Panax ginseng per day, along with getting extra sleep, lots of water, and eating good foods.

Risks of Secondhand Smoke

200 thousand people die each year due to secondhand smoke in the workplace alone! Secondhand smoke raises your risk for lung cancer, heart disease, and asthma. Go to http://www.no-smoke.org/ to find out about making your workplace smoke-free.

Are you a smoker? The Great American Smokeout is coming up on November 20! This program encourages you to quite smoking for 24 hours.

Source: International labor Organization

Herbal Health Remedies

5 Small Herbs with Big Benefits

1. Rosemary: protects against breast cancer when added to foods before cooking
2. Oregano: slows cell damage caused by free radicals
3. Basil: fights cancer & may inhibit the growth of tumors
4. Parsley: strengthens your immune system
5. Cilantro: neutralizes food-borne bacteria (e.g., salmonella)

New Physical Activity Guidelines for Americans

The U.S Department of Health & Human Services (HSS) recently released the Physical Activity Guidelines for Americans. This is the FIRST time the government has published thorough recommendations for the nation. However, people need to understand that these are the minimums...as "research shows that adults can achieve greater health benefits by increasing their aerobic physical activity to five hours a week of moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity".

Here's an overview of the guidelines (remember that these are minimums):

1. Children & Adolescents: 1 hour or more of moderate to vigorous aerobic activity per day (3 days per week should include vigorous intensity physical activity).
2. Adults: 2.5 hours per week of moderate intensity aerobic activity or 1.25 hours of vigorous intensity physical activity.
3. Older Adults: Follow the adult guidelines unless a chronic condition prohibits you from achieving this. If that is the case, be as physically active as possible.
4. Women During Pregnancy: 2.5 hours per week of moderate intensity physical activity throughout the pregnancy.
5. Adults with Disabilities: If able to, follow the guidelines for adults above.
6. People with Chronic Medical Conditions: Perform regular physical activity under the guidance of your physician.

For more information about the Physical Activity Guidelines for Americans, visit www.hhs.gov or www.health.gov/paguidelines.

Source: American Council on Exercise

Breast Cancer Awareness

As Breast Cancer Awareness Month comes to a close, we'd like to remind you of a few important things about breast cancer.

As you age, your risk of getting breast cancer increases. For example, at age 20 your chance is 1 in 1837, while at age 40 it increases to 1 in 70, and at age 70 it increases to 1 in 26.

Here are some risk factors for developing breast cancer:

• being a woman
• aging
• family history of breast or ovarian cancer
• having first period before the age of 12
• starting menopause after the age of 55
• never giving birth
• having first child after age 30
• high bone density
• drinking more than 1 alcoholic beverage per day
• gaining weight as an adult
• being overweight after menopause
• using birth control pills currently or recently
• using hormone replacement therapy (HRT) currently or recently

Your best defense:

• Routine mammograms - all women over 40 should have a mamm0gram every year; women with a family history should talk to their physician about when and how often to have mammograms
• Clinical breast exams - women should have a clinical breast exam every 3 years fromages 20-39 and every year after 40
• Breast self-exam (BSE) - by age 20, all women should perform monthly breast self-exams a few days after the last day of their period
• Healthy lifestyle - eat healthy foods, exercise regularly, and limit your intake of alcohol

Visit Susan G. Komen for the Cure at http://www.komen.org/ for more information.

Skip the Recumbent Bike

Trinity College Study: Tough bike workout? Skip the recumbent. "Women pedaling at a high intensity (84% of VO2 max) were able to go 8 min longer when they were seated upright." The legs don't tire as quickly because it's easier for blood to reach the legs.