5 Holiday Health Myths

Many supposed holiday hazards are as innocuous as a tepid mug of apple cider. A review article in the current issue of the British Medical Journal cites five fears that can officially be crossed off the holiday worry list.

Myth 1: Sugar makes kids hyperactive.

"There have been more studies on this than on many drugs," said article author Dr. Aaron Carroll of the Indiana University School of Medicine, "all of which show there is no link between sugar and hyperactivity." Even if the kids are "sugar sensitive" or have attention-deficit disorder, he continued, sweets do not change their behavior.

Parents may think their kids become more chaotic after candy and other treats but "it is in their heads," said primary author Dr. Rachel Vreeman, also of the Indiana University School of Medicine. She pointed to a study that told parents their kid was slurping a sugar-loaded beverage, when the drink instead was essentially water. The parents reported the child going bonkers when objective observers thought otherwise, she said.

Myth 2: Suicides increase over the holidays.

The weather is woeful, the relatives are rude and melancholy moods abound. "But contrary to what many of us think, suicides are actually more common, around the world, during times of year that are warmer and sunnier," Vreeman said. The article also cites a 35-year study conducted in the United States showing that holidays – including Christmas, the Fourth of July and birthdays – are not preferred times to take one’s life.

Myth 3: Poinsettias are toxic.

Shooing the dog or child away from the perilous plant of holiday cheer? Let the hollering subside. The American Association of Poison Control Centers has a record of 22,793 cases of human poinsettia ingestion and zero resulted in significant poisoning. Ninety-six percent of the poinsettia-eaters didn’t even need to see a doctor, Vreeman said. And rats that gobbled several hundred grams of the pureed flower, the equivalent of a human eating 500-600 poinsettia leaves, did just fine. Still, it’s best to call the poison control center when any non-food plant is eaten, she said.

Myth 4: You lose most of your body heat through your head.

Your mother said it. Every hat salesman touts it. Even the U.S. Army Field Manual claims "40 to 45 percent of body heat" is lost through the head, the researchers write in this week's article, but it is simply not true. Body heat leaves from any skin surface in proportion to the area exposed, said Vreeman. As for people who claim a hat renders shorts acceptable in cold weather? "Those people are being very, very foolish," Carroll said. "There is nothing special about the head."

Myth 5: Eating at night makes you fat.

While eating late at night has been associated with obesity, midnight munching does not cause obesity. "You shouldn’t be afraid to have that midnight snack anymore than a mid-day or mid-morning snack," Carroll said. The article, citing several studies, suggests that Santa’s jolly belly is the result of too many calories overall, not just the holiday treats laid out for him in the evening.

5 Tips in Weight Lose

Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it?

1. Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.

2. Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food.

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce.

I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches. It is so easy to buy a variety of vegetables and incorporate them into dishes.

3. Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger.

Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.

Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

4. Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea.

5. Enjoy your favorite foods.

I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

You can enjoy your favorite foods, but you must do so in moderation.

If you truly want to lose that weight then the tips above could put success on your weight lose.

Flu shots are Effective

About a week ago, I got the flu and after all flu shots over the last few years the flu really shook my confidence in the flu shot. Well in researching I found that there is one very recent study showing that although the flu shot is not a cure all the flu shot reduced the incidence of the flu by 30%. Definitely with it don’t you think?

In a four-season observational study, having a flu shot was also associated with fewer doctor visits for influenza-like illness and better school performance, according to Kristin Nichol, M.D., and colleagues at the University of Minnesota.

The findings suggest college students can expect “substantial benefits” from getting vaccinated, Dr. Nichol and colleagues said in the December issue of Archives of Pediatrics & Adolescent Medicine.

Acute upper respiratory infections during the flu season cause substantial morbidity among college students, the researchers said, much of it caused by influenza itself.
Studies of the benefits of vaccination among adults have focused on workplace outcomes — such as reduced absenteeism — but similar studies have not looked at college and university students, Dr. Nichol and colleagues said.

To clarify the issue, they looked at full-time students at the University of Minnesota during four flu seasons, adding students from St. Olaf College, in Northfield, Minn., during the final season.

Students were invited to participate in a series of e-mail surveys in October of each study year — 2002/2003 through 2005/2006 — with the flu seasons in each year defined retrospectively using surveillance data from the state health department.

Over the four years, a total of 19,796 students completed the baseline questionnaire and 17,998 filled out at least one follow-up survey. Of the latter group, 12,975 said whether they had been vaccinated.

Overall, the study found, 30.2% of the 12,795 who provided flu shot data had been vaccinated and 24.1% had an influenza-like illness during the flu season.

The 5 Ways to Protect Yourself from Flu I posted earlier can keep you and your family flu-safe before flu can even arrive.

5 Ways to Protect Yourself from Flu

The season is changing and we have finally arrived at that bittersweet time of Daylight Savings.  I always feel like this simple one-hour time change throws me into a pretty significant physiological shift.  For me, it also marks the beginning of the flu and cold season.  
 
Ever wonder why the winter months are when we get sick the most? While many experts have their myriad reasons, the culprit is not as simple as "it's cold outside."
 
There are few steps that you can take to protect yourself and your family from what seems to be the inevitable flu. The guardian of the health of our body is the immune system.  While intangible and challenging to identify, the immune system has very specific signs and symptoms.
 
For a moment, put aside the traditional considerations for assessing your child’s health.  Instead, I’d like you to consider some new approaches and angles that will provide you with insight into the likelihood that your child will stay healthy or get sick this winter season.

1. Sugar and processed foods impact the immune system.

Studies have shown that through a complex system of chemical processes sugar and processed foods depress the immune system. There exists a direct link between the amount of these foods that your child consumes and his/her health.  
 
Obvious foods such as sodas, candy, cookies, ice cream, and potato chips are the big guns that should be kept concealed.
 
Even more disturbing are the foods that you think are healthy for your child that hide sugar and many refined ingredients: yogurt, and yogurt drinks and “pops;”most cereals; juices; fruit roll ups and “leathers;” “healthy” cookies and treats, soy ice cream and frozen treats. While being marketed as healthy choices, these foods aren’t much better than the obvious poor choices. Work hard during flu season to keep these foods away from your children.  Read ingredient labels and watch out for:  corn syrup, high fructose corn syrup or “HFCS,” brown rice syrup, fructose, sucrose, barleymalt and the obvious, sugar.

2. Fresh foods offer the highest quality vitamins.

It’s shocking to me how often I see people turn to orange juice for vitamin C in an effort to fight off a cold or flu.
 
It is important to understand that the majority of vitamin C in orange juice is added after processing. Vitamin C and others like zinc, vitamin E, and magnesium help to support the immune system and are a great defense during flu season.  
 
Choose better by having kids eat fresh whole foods such as cherries, berries, and apples, and vegetables such as spinach, kale, Brussels sprouts, broccoli, carrots and sweet potatoes.  
 
I know you probably hear this suggestion all the time, but it can’t be stressed enough. It is imperative to find creative ways to prepare vegetables so that kids will actually eat them.  Sautee, roast or grill vegetables with olive oil or real butter, add some fresh sea salt or sprinkle with organic low fat cheese and kids will be more likely to eat.

3. Sleep will boost the immune system.

At night while we rest, the body is working to rebuild the immune system.  Deep sleep allows a complex set of hormonal changes that recharge the body so that it’s resilient the next day.  Be diligent and ensure that kids get a full night sleep of 8-10 hours.
 
Mandate bedtime despite protests and stick to a regular schedule. These are the times that mom and dad really need to be the boss. Resist the temptation to allow your child to stay up late and watch his or her favorite show. At the end of the day when you are tired as well, it’s easy to give in to your child’s vigilant campaign.  
 
Remember: Would you rather avoid the confrontation tonight? Or deal with a sick kid tomorrow?

4. Fatigue is the first sign of a distressed immune system.

As already stated, the immune system desperately needs sleep to keep the body healthy.  When the immune system is fighting to keep your child healthy, it requests that the body get extra rest to help in the fight.  
 
If your child seems more fatigued than usual, it could be a very strong signal that your child is on the brink of getting sick.
 
The best way to fight off a cold or flu is to act immediately and get extra rest. Pay attention to the health of others around you such as those at work or your child’s school.  If you hear of a bug “going around” and you notice that your child is tired, there’s a good chance that extra sleep will ward off the cold or flu.  This is the time to allow extra television and require a mid-day nap.

5. Wash hands frequently, but avoid antibacterial products.

This seems counterintuitive, but the best way to kill environmental germs is to use soap and hot water and scrub hands thoroughly. Bacteria live all around us.  They are on every surface we touch and in every breath we take. Without bacteria, our immune system wouldn’t learn to be strong.  
 
Our internal bacterial system fights off invaders and thereby gets more effective at winning the battle.  It’s just like working out:  In order to become stronger, you must work hard in the gym.  Your child’s body is a bacterial gym.  Again, this comes back to the immune system. If you foster a strong immune system, your child’s body will fight off invaders and therefore become more resilient to future battles. While it is imperative to wash hands frequently during flu season, remember that the hands are only one very small way that germs enter your child’s system. Killing off the germs on hands with antibacterial products is futile and weakens your child’s- and the world’s- future ability to confront germs.