Staying Healthy Archive

Top 5 tips to help you become proactive in your health care.

We rely on doctors and other providers to diagnose and treat medical conditions, but the most important person in your health care is you. "Being proactive in your health care empowers you," says Dr. Julie Silver, an associate professor at Harvard Medical School. "We can't completely control our health, but there are things that we can take charge of that will make a positive difference." By starting with a few small changes, you'll gain a sense of control quickly.

Q. My doctor told me to cut out fats to lower my heart disease risk. What's the best way to do that?

A. I don't completely agree with your doctor's advice, so I'm going to answer a slightly different question than the one you asked. As we've said before in these pages, not all fats are bad for your heart and your health. There are "bad fats," no doubt, but also "good fats" that are essential for our health.

Understanding the new rules for sunscreen labels.

Confused by new labels popping up on sunscreen bottles? This year, changes to sunscreen labels are finally showing up on store shelves, as ordered by the FDA.

One big change: terminology. Sunblock must now be called sunscreen, and the terms "sweat proof" and "waterproof" aren't allowed. The FDA says those labels weren't accurate, so a sunscreen can only be called "water resistant" for either 40 or 80 minutes, and only if it passes an FDA test.

Calcium is most effective when it comes from the food you eat. Use our guide to identify convenient sources.

Many people take daily calcium supplement pills. However, two studies published in February 2013 add to the concern that regular use of high-dose calcium supplements may increase the risk of heart disease.

Quitting smoking is associated with a lower risk of cardiovascular disease, despite subsequent weight gain. Researchers say quitters who gain a few pounds still have about a 50% lower cardiovascular disease risk than smokers, even if they have diabetes.

It's easy enough to look up how much vitamin C or calcium you should get each day. It is also easy to read the back of a vitamin bottle to see just how much of a given vitamin or mineral the product provides. But how can you tell if what you eat — which should be your primary source of important nutrients — is giving you what you need?

One way is to focus on the big picture: eat a balanced diet that contains a variety of colorful fruits and vegetables, whole grains, beans, nuts, dairy products, seafood, lean meats, and poultry. Focus on nutrient-dense foods like these, which are packed with vitamins and minerals relative to the number of calories they deliver, and you should be fine.

Q. My top blood pressure number is high, and my bottom number is normal. Can a healthier lifestyle lower my blood pressure?

A. Healthy diet and exercise habits are the cornerstone of blood pressure management. The Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure has estimated how much each of five simple lifestyle changes can reduce systolic blood pressure (SBP)—the top number in a blood pressure reading—in millimeters of mercury (mm Hg).

Approach these phone, tablet, or computer programs with caution if they make big promises.

Of the countless applications (apps) available for your computer tablet and smartphone, there are an estimated 40,000 health-related apps for consumers and physicians. But how do you know if these apps are safe and accurate? "You don't," says Dr. Nathan Eagle, a mobile health technology expert and adjunct assistant professor at Harvard School of Public Health. "While most mobile apps are vetted by the app store to ensure they aren't compromising the user's privacy, there is very little formal vetting to certify the app can do what it claims it can do beyond basic user reviews."

It appears that eating one egg a day is not associated with an increased risk of heart disease or stroke. Although eggs are high in cholesterol, researchers say the effects of dietary cholesterol on blood cholesterol levels are small.

The crucial step is addressing physical ailments, behaviors,
and attitudes that disturb slumber.

Do you often wake up at night and can't get back to sleep, and then end up tossing and turning? Are you fatigued the next day? Worse, do you dread the thought of hitting the hay for fear of the nightly struggle to get a good night's sleep?