A Health-tip Guessing Game

When you’re struggling with chronic fatigue or experiencing burnout after a long week at work, you may believe taking a nap or lounging on the couch is the best way to care for yourself. But a study evaluating the role exercise plays in relieving persistent fatigue in healthy adults found that those who got off the couch and moved for at least 20 minutes three days a week had more energy. In fact, their energy levels rose 20 percent, while their fatigue decreased by 65 percent.
Exercise’s energizing capabilities stem partly from the increased blood flow that occurs when you exercise, which gives your muscles and tissues better access to oxygen and nutrients. You don’t have to run a marathon to get your blood pumping — low-intensity exercises like yoga, walking or swimming are easy on your joints and can help you safely transition to a more active lifestyle.

While brushing your teeth after eating lunch or a snack can prevent harmful bacteria and plaque from accumulating, brushing after eating certain foods can do more harm than good. Foods that are highly acidic — citrus fruits, coffee, sodas and foods seasoned with garlic, for example — can weaken your tooth enamel. Cleaning your teeth immediately after consuming these foods has the potential to further damage and/or remove this vital layer.

The American Dental Association recommends brushing your teeth twice a day for at least two minutes. While that’s not to say you can’t brush your teeth after lunch or snacks, err on the side of caution and wait for at least 30 minutes. Even better? Colgate recommends brushing your teeth before eating an acidic snack and washing the food or beverage down with a glass of water.

Sugar-free foods can save you calories. Those who opt for diet soda, for example, can save roughly 150 calories per serving. But these initial benefits don’t add up to long-term weight loss. In fact, sugar-free foods and beverages can decrease our ability to associate sugary foods with added calories and may increase your cravings for sweets — a lethal combination when you’re dieting. The bottom line? Eating sugar-free foods may contribute to weight gain. If you’re looking to lose a few pounds, stick to the tried-and-true methods of exercising and eating a diet that emphasizes fruits, veggies and lean protein.

Eating a low-fat diet was once considered a staple of good health, but some fats are actually beneficial for your health. Rather than banning all fats, the key is to choose healthy fats. Monounsaturated fats found in olive oil and avocados and polyunsaturated fats found in vegetable oils are essential for your heart health. The omega-3 fatty acids in salmon and other oily fish are also beneficial.

Avoid fats that contribute to heart disease, such as trans and saturated fats. Trans fat, which comes from partially hydrogenated oils, is the most harmful because it raises levels of artery-clogging cholesterol. In the near future, foods containing trans fats should be easy to avoid — the U.S. Food and Drug Administration has declared that partially hydrogenated oils are not safe for inclusion in foods and is mandating that manufacturers remove them from processed goods over the next three years.

In a series of studies, college students who took notes by hand scored better on quizzes than those who typed notes on a laptop. This may seem counterintuitive — students who typed had more complete sets of notes than those who took notes by hand — but typing quickly to take down every word can actually impede the learning process. The next time you’re taking notes during a parent-teacher conference or client call, get out a pen and paper. You’ll likely listen more closely and absorb more information.