Staying Healthy Archive

Q. I always catch colds during the winter and they last more than a week. I heard that zinc and echinacea help to shorten colds. Should I try them?

A. As cold and flu season starts to ramp up this month, we're reminded how common the "common cold" truly is. The average adult experiences two to four colds per year, with symptoms that can linger seven to 10 days. Most colds get better without treatment, but many people searching for a shorter illness have turned to two "natural" therapies: echinacea and zinc.

High-risk current and former smokers may benefit. Before having your scan, carefully consider the pros and cons.

Lung cancer is the leading cause of cancer death in the United States. More than 160,000 people will die from it in 2012, more than all deaths from cancer of the colon, prostate, and breast.

Try this simple technique to enjoy a variety of health benefits.

Are you plagued by daily stress? If so, you can tap a simple, free, and powerful tool called the "relaxation response." A simple method for achieving this relaxed mental state was developed and popularized by Dr. Herbert Benson, a cardiologist and professor at Harvard Medical School. He is now director emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.

Nuts are healthy, but limit portions to prevent calorie overload and use them as meal enhancers.

Nuts can seem like forbidden fruit to dieters. A heaping handful might contain up to 10% of the daily caloric needs for a medium-sized man. And the generous dusting of salt on packaged snack nuts says "beware" to anyone trying to control high blood pressure.

Cold and allergy sufferers beware: the neti pot you are using to flush your stuffed-up sinuses could cause a serious infection, the FDA has warned.

A neti pot is a teapot-like device used to pour warm salty water into one nostril, allowing it to rinse the nasal cavities. Neti pots and other nasal rinsing products provide relief for a stuffed nose or allergy symptoms.

It's not just for bodybuilders. Strength training is critical for all of us.

When it comes to exercise, regular brisk 30-minute walks through your neighborhood are no longer enough. Research shows that strength training is also key to a longer, healthier life. "Strength training in older adults is very important," says Kelly Macauley, a clinical instructor with Harvard-affiliated Massachusetts General Hospital Institute of Health Professions. "It can slow and reverse age-related declines in muscle mass and muscle endurance, which can keep older adults healthier, longer."

Q. Would you please comment on the current craze for coconut oil? I now have friends who, based on ads and popular books, are taking coconut oil several times a day.

A. Coconut oil has lots of saturated fats. Coconut oil, like all types of saturated fat, raises LDL cholesterol, which is not healthy. On the other hand, unlike most saturated fats, the type in coconut oil also raises HDL cholesterol, which is healthy. So it has some bad and some good effects on cholesterol.

Do food sources trump supplements?

Calcium is recommended as a way to help prevent osteoporosis, but calcium supplements have come under attack recently due to a possible heart attack risk. A study in the June issue of Heart found a significantly increased risk of heart attack among women taking calcium supplements. Two other studies, in 2010 and 2011, had similar results. Since so many people take the supplements, these studies have received a lot of attention.

But Dr. JoAnn Manson, chief of preventive medicine at Harvard-affiliated Brigham and Women's Hospital, questions the link and notes that such risks haven't been found with calcium-rich foods. "Although I think the jury is still out on the supplement issue, it would be wise to try to get most of your calcium from food sources if possible," she says.

Flavonoids in this guilty pleasure help blood flow.

If you're giving out dark chocolates this Halloween, think about keeping some for yourself. A recent study in the journal BMJ found that consuming dark chocolate can help prevent cardiovascular disease over the long term, and may even be a cost-effective way to do it (about $42 a year). "It's the flavonoids," explains Dr. Eric Rimm, associate professor of epidemiology and nutrition at the Harvard School of Public Health. "Specific flavonoid compounds in dark chocolate keep the lining of the arteries more reactive to stress and to change in blood flow."

Research has already shown that one or two ounces of dark chocolate daily can have beneficial effects in the short term, such as lowering blood pressure. However, the tasty treat is also high in calories and saturated fat. "You need to be conscious of other desserts or high-caloric foods. Just adding dark chocolate to your diet without taking out other foods can lead to weight gain," says Dr. Rimm. Bottom line: a little dark chocolate is safe and may be good for you, but it's no replacement for meaningful cardiovascular disease prevention.