10 ‘vices’ that are good for you Health For Him

Posted on August - 19 - 2010

10 ‘vices’ that are good for you

Experts rated sleep as the most important “healthy pleasure.” Enough pillow time can increase energy and boost memory. STORY HIGHLIGHTS

Many of life’s indulgences bring health benefits
Sleep has virtually no health drawbacks, making it the top treat no one should skimp on
Time off from work relieves stress, which lowers your blood pressure

And we’ve got the 10 best right here, conveniently ranked by Health magazine’s expert panelists. Start at the top of the list to get the most bang for your healthy buck, and keep moving on down to learn how to boost your well-being in the most decadent ways possible.

all risk factors for heart disease,” says Nieca Goldberg, M.D., medical director of the New York University-Langone Women’s Heart Program.

Aim for seven to eight hours of sleep a night, the amount that studies show is ideal. If you’re up-and-at-’em on less, don’t sweat it: Some people are just wired that way, Goldberg says. But if you have trouble falling or staying asleep, or can’t seem to drag yourself out of bed on a regular basis, talk to your doctor about possible underlying causes, such as anxiety or sleep apnea.

whether on a trip out of Dodge or a 24-hour staycation — relieves stress, lowering your blood pressure and your risk for heart disease.

It also promotes creative thinking (attention, bosses!). And women in a 2005 study who took two or more vacations per year were less likely to be depressed than women who took one every two years.

Can’t swing more than a few days away? No problem: The length of a vacation had no bearing on how happy it made people, according to a recent study in the journal Applied Research in the Quality of Life.

What’s more, the biggest thrill came before the vacation. So spread around the joy of that sweet anticipation by planning short jaunts throughout the year instead of one big blowout trip.

as long as you stick to a square or two of the dark kind, to minimize sugar and fat intake and maximize the benefits. (The temptation to overeat this sweet treat accounts for it not making it into the top three.)

Dark chocolate and cocoa may help lower blood pressure, reduce the risk of stroke, and provide other cardiovascular benefits, multiple studies have shown.

“Dark chocolate contains antioxidants called flavonoids, believed to improve the flexibility of blood vessels,” Goldberg explains. “That can help lower blood pressure and also make blood vessels more resistant to plaque buildup.”

Chocolate’s rep as a go-to comfort food when you’re upset has science behind it, too. A study published late last year found that eating 1.4 ounces of dark chocolate a day for two weeks reduced stress hormones in highly anxious people. Check for at least 75 percent cacao content to get the most bliss for your bite.

for better and for worse.

But there’s little question that strong social ties can bring a host of benefits: fewer colds, better brain health, and a longer life, to name a few.

“Friendships are very good for you — as long as you hang out with people with whom you have a well-balanced relationship and limit your time spent with people who are toxic for you,” Domar says.

a big deal, since coronary heart disease is the leading cause of death of American women. In fact, nearly twice as many women die of heart disease, stroke, and other cardiovascular diseases as from all forms of cancer.

Omega-3 fatty acids (found in fish such as salmon and tuna, and in flaxseed and walnuts) also lower heart disease risk and may help decrease symptoms of depression, rheumatoid arthritis, and other ailments. Plus, “when you have a meal that includes a little fat, you tend to feel more satisfied, so you eat less,” Gans says.

Still, no more than 30 percent of your daily calories should come from fat — even the good kind.

it fights heart disease and some cancers, and it may even help you push through harder, longer workouts.

Moderate coffee-drinking in middle age has been associated with lower risks for dementia and Alzheimer’s. And a 2009 review of more than four decades of research found that for every additional cup of coffee you drink each day — high-octane or decaf — your risk of developing type 2 diabetes shrinks by 7 percent, possibly because chemicals in the beverage improve your body’s insulin sensitivity and increase metabolism.

Enjoy up to two cups a day; more than that may leave you jittery or rob you of that precious number-one pleasure — sleep.

and (bonus!) their partners reported better mental health, too.

sunshine is the ultimate natural antidepressant, triggering our bodies to nip production of the sleep-stimulating hormone melatonin so we’re alert, energized, and ready to face the day. Exposing bare skin to the sun also triggers the synthesis of vitamin D, a hormone that may reduce your risks for cancer, heart disease, fragile bones, and other problems.

Still, many doctors feel that no amount of unprotected sun exposure is safe (that’s the official position of the American Academy of Dermatology). So always wear sunscreen and, Goldberg says, take a D supplement if your levels are low; see your doc to find out.

raise a glass to the pleasures of the healthy life!

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Posted on August - 19 - 2010