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Editor's Note: Today's essay is a little unusual... but it has become a "tradition" here at DailyWealth. Every year, Dr. David Eifrig gathers his top ideas for improving your health. And every year, it's one of the most popular things we publish. We'll run Doc's insights as a "two part" series... counting down to his top health tip for 2014. It could be one of the most useful things you'll ever read. The first half is below...
The Most Important List You'll Read All Year, Part IBy
Friday, January 3, 2014
Deciding the best ways to improve your health is tough.
One day, you hear a self-appointed expert tell you one thing. And the next day, a different talking head claims something that sounds like the exact opposite. Often, the advice is contradictory and confusing. Much of it also lacks scientific evidence.
That's why, in 2006, I started publishing a list of my top ways to improve your health. I wanted to give patients and readers a simple, straightforward way to start on the path to a healthier life.
I originally created this list for myself in 1997. I kept the list on my refrigerator to remind myself of the importance of these tips. I have continued to update it every winter since then...
Every year, I review the most recent research and use it to reorder the list and add or remove items.
In total this year, I'm reporting 13 ways to improve your health for 2014. (I'll show you six today. And we'll publish the top seven in Monday's issue.) Please don't let the number of tips overwhelm you. Read the list and then pick out a couple each month to focus on as the year rolls on.
If you're a longtime subscriber, many of these may be familiar to you. And if you haven't been feeling well over the past year, look at this list again. Start at the top and try a couple out for the months of January and February. You'll feel better almost immediately.
I hope you enjoy reading the list as much as I enjoy sharing it with you...
13. Blueberries – For years, I've told readers how much I love blueberries, and they are finally taking their place on the list. I've called them the "Perfect Blue Food."
Blueberries are a true superfood. They are packed with antioxidants (like vitamin C, vitamin E, beta-carotene, fiber, and manganese), flavonoids, anthocyanins (this gives them the blue color), and other chemicals. They lower cholesterol, improve eyesight, and reduce inflammation. And new research is adding to the list. A team of researchers from the U.S., U.K., and Singapore showed eating blueberries reduces the risk of type-2 diabetes 26%.
I eat them year-round in yogurt, oatmeal, and by themselves. I always keep packages of blueberries in my freezer so I can eat them even when they're not in season. I eat at least a cup per day to get the maximum health benefits.
12. Aspirin – More than one-third of Americans take it regularly to prevent heart disease. Aspirin prevents blood clots, reducing the risk of heart attack or stroke. If you suspect you're having a heart attack, chewing an aspirin can prevent clots from getting larger.
The best time to take aspirin may be at night, according to a new study out of the Netherlands. Researchers from the Leiden University Medical Center discovered that taking aspirin at night bolsters the effects of the drug. Blood thinned better with a nighttime dose, and people taking their pill at night suffered no increase in side effects.
I started taking it once a week in the early 2000s. Now, I sometimes vary my routine by taking one tablet (about 81 milligrams, or a quarter of a regular-sized aspirin) each day. While a daily baby aspirin or one 325 mg aspirin per week is enough for most people, talk to your doctor before starting an aspirin regimen. Taking aspirin does involve some risk, like bleeding in your nose or stomach. But for most people, these are minor compared with the benefits.
11. Pleasant aromas – Surrounding yourself with pleasant aromas is a simple way to reduce stress, improve your mood, and increase brain function. I recently told my Retirement Millionaire subscribers that the right scent – like lemon – can even help you sell your house.
Several new studies point to even more benefits. An assisted-living center in Minnesota found patients with dementia slept 42.5 minutes more at night after exposure to the smell of lavender. People with Alzheimer's often get agitated and have trouble sleeping at night, a problem known as "sundowning." This makes essential oils a natural alternative to giving patients medications with potential side effects. Lavender can help anyone sleep. I've often put a drop or two of lavender on my pillow for this reason. I also travel with a bottle of rose oil.
Certain essential oils are alleged to have specific health properties – but most of these claims are unsupported by science and are false. I recommend you do what I do... pick whatever scents you like best and buy essential oils and not fragrances. Essential oils are stronger and natural. Avoid synthetic fragrances that contain harmful manmade mimics.
10. Music – New research has compelled me to move listening to music higher on the list than it has been in recent years. A study presented at the European Society of Cardiology's meeting in Amsterdam found listening to music bolsters the recovery of people with heart disease. People who listened to music for 30 minutes per day in addition to exercising improved their heart function more than people who just exercised. The researchers said the type of music wasn't important. They believe listening to music releases endorphins (mood-lifting and healing chemicals), helping to improve heart function.
Do what I do... listen to music during the day. As most people in my office could tell you, I listen to a mix of classical and jazz during the workday. It keeps me calm and helps me to concentrate. Toward the end of the day, when people typically get tired, I'll switch to music with more of a beat to keep me energized.
And you don't just benefit from listening to music. Playing music gives your brain a workout, keeping your mind sharper as you age. Playing an instrument also boosts your immune system. Just the act of playing is similar to light exercise, giving you a small workout.
9. Clean air – We breathe about 3,000 gallons of air per day. Much of it contains pollutants like car exhaust, dust, and ozone. And it's not just the air outside. The air in your office or home likely contains pollutants as well. So making sure we have a chance to breathe clean air is vital.
You may think that wood-burning fireplace in your home just offers warmth and charm. But it gives off particulates that make it harder to breathe. Other pollutants lead to cancer, neurological problems, and even death. In an effort to make people aware of the dangers of indoor pollutants, the Lung Institute started an initiative to help people "lung-proof their homes."
One of the institute's top tips is to stop smoking inside. To get rid of pollutants already in your home, use a vacuum with a HEPA (high-efficiency particulate air) filter. A HEPA filter can remove lead, pet dander, and other pollutants. You should also fill your home with plants. Plants are natural air filters. I keep several in my office.
8. Alcohol – Booze has suffered a bad reputation for decades. From 1920 to 1933, the U.S. outlawed the sale, production, import, and transportation of alcoholic beverages. "Prohibition" was part of a religious movement whose followers believed alcohol was one of the evils of society – leading to an increase in divorce, accidents at work due to drunkenness, and alcoholism.
And they were partially right. Drinking too much alcohol comes with severe consequences. But in moderation, alcohol is good for you. Drinks like beer and wine raise high-density lipoprotein (HDL), or "good" cholesterol.
Moderate alcohol intake also decreases the risk of dementia 23%. Having a drink or two, three to four times per week also lowers the risk of blood clotting. A 2009 study even found moderate drinking cuts the risk of developing gallstones by a third.
And there's little difference between beer and wine. Both provide similar benefits. What matters is the amount you drink. About a glass of wine or beer per day for women and two for men gives you the benefits without the risks of overconsumption.
.jpg) Look for the second part of this two-part series – and my top seven health tips for 2014 – in Monday's DailyWealth.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig
Further Reading:
Over the years, Doc has shown DailyWealth readers how to take control of their health and finances. Find more of his tips and tricks here:
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Many times over the past few years, we've pointed to the rising revenue and share price of Wyndham Worldwide as proof the U.S. economy can't be doing all that bad. After all, it's one of the most important stocks most people have never heard of...
Wyndham owns over 7,300 hotels... making it the world's largest hotel operator. Wyndham's brands include Super 8, Howard Johnson, Ramada, and Days Inn. It owns several "upscale" hotel chains as well. The revenue of the hotel business rises and falls with America's propensity to take business trips and vacations. This makes it a good gauge for what's going on with the economy.
In the latest quarter, Wyndham reported record revenues and profits. As you can see from today's chart, shareholders have benefited. The stock is up 140% over the last three years. And earlier this week, it hit a fresh all-time high. The hotel business is booming... which tells us "things can't be all that bad!"
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