Sleep Archive

Uncomfortable nighttime leg sensations can spoil your sleep, but you can take steps to relieve it.

Is restless legs syndrome (RLS) the cause of your restless sleep? This exasperating condition triggers abnormal sensations in the legs and an irresistible urge to move them. It can wreak havoc with sleep, leading to daytime fatigue.

Downloadable software can educate and motivate, helping you to move in a healthier direction.

What's better for you: moderate but prolonged exercise, or a shorter but more intense workout? A recent study in Annals of Internal Medicine found that both levels of exercise will help you lose about the same amount of belly fat if you burn the same number of calories. But only high-intensity exercise helped control blood sugar levels.

In the study, 300 people with abdominal obesity walked and jogged on treadmills at a moderate or high intensity, burning equivalent numbers of calories. The 217 people who stuck through the study for the entire six months lost on average 1.75 inches from their waistlines—about 5% to 6% of body weight. It made no difference whether they huffed through the higher-intensity workout or the more moderate regimen.

Allergies can cause great misery. Luckily, there are options to help manage symptoms and continue doing the things you enjoy. The goal is to find the treatment that best suits your allergies, your lifestyle, and your wallet. Here are three of the most common ways to find relief from allergy symptoms.

Antihistamines

These medications are the mainstay for treating the sneezing, runny nose, and itchy eyes that come with allergies. Antihistamines also relieve hives and other symptoms of some food allergies.

Many people who suffer from hay fever (seasonal allergic rhinitis) are familiar with the older antihistamines such as diphenhydramine (Benadryl) and chlorpheniramine (Chlor-Trimeton). While these drugs work well, they leave many people feeling groggy, sleepy, or just "out of it." Thankfully, the newer generation of antihistamines, including cetirizine (Zyrtec), desloratadine (Clarinex), fexofenadine (Allegra), and loratadine (Claritin), are far less likely to cause drowsiness at recommended doses. Their effects are also longer lasting, so usually you need to take them only once a day instead of every four to six hours.

Many popular workouts that aim to strengthen your arms, legs, and abs give short shrift to many of the muscles that form your body's core (the group of muscles that form the sturdy central link connecting your upper and lower body). Strong core muscles are essential to improving performance in almost any sport — and are the secret to sidestepping debilitating back pain.

If you haven't been working your core muscles regularly — or if you challenge yourself with a new set of exercises — expect to feel a little soreness as you get used to your new routine.

Q. When is it time to stop driving? My kids worry that my driving skills are slipping.

A. You can drive safely if you have adequate vision, hearing, coordination, strength, and reaction time. These abilities tend to decline with age, and drivers over age 75 are involved in more fatal accidents per mile driven than younger drivers. To drive safely, you should have near-normal corrected vision, including peripheral vision. You should be able to hear a car horn or siren easily. You should be able to rotate your neck to look over your shoulder and have good sensation in your feet.

You can get some of the same benefits of a low-glycemic-index diet by avoiding highly processed foods.

The glycemic index is a number that indicates how rapidly the body digests a particular type of food and converts it into blood sugar (glucose). Some studies suggest that lower-glycemic-index diets may offer important health benefits for men—like a reduced risk of heart disease and diabetes.

Eating whole grains may benefit your heart and lengthen your life. 

Grain foods made from the hard, dry seeds of plants have been a nutritional basic for thousands of years. When you eat a whole grain, you're getting more than just the fiber from the seed's outer layer. You also get all the vitamins, minerals, good fats, enzymes, antioxidants, and phytonutrients that are stripped away when grains are processed.

Adding an avocado a day to a healthy diet may lower harmful LDL cholesterol levels, according to a study in the Journal of the American Heart Association. Forty-five overweight or obese volunteers followed three different cholesterol-lowering diets, each for five weeks. One diet had 24% of calories from fat; the other two were 34% fat, one of which included an avocado per day. While participants were on the avocado diet, their LDL levels dropped an average of 13.5 points—nearly twice as much as when they were on the other two diets.

Hass avocados (the type used in the study) have bumpy, greenish-black skin. The creamy flesh is rich in monounsaturated fats, which help lower LDL cholesterol when swapped for saturated fat. But other compounds in avocados, such as fiber and plant sterols, may also contribute to their healthful benefits, say the authors. Avocados can be sliced into salads, spread on sandwiches, or mashed to make guacamole. Just be sure to go easy on the high-calorie, salty corn chips often served with the latter.

Tried-and-true methods, plus the latest electronic reminders and gadgets.