Healthy Advice
Can You Afford To Ignore The Obvious?

There's something in the self-help world I like to call the "duh factor." Tips like, "the body needs water," and "don't sit hunched over at the computer or you'll have bad posture." The kind of things we always answer with, "Duh, I already know that."

But do I drink water? The word "desert" comes to mind. Do I sit hunched over? Heck, I'm bent so far over that armadillos think I'm a long lost relative. No, I don't do much that the self-help books say is healthy. I guess it's along the lines of the old saying, "you can break the rules if you know the rules." I don't need to drink water because I know I'm supposed to drink it...and knowledge is enough. Right?

Wrong.

People don't always read the fine print to see exactly why these duh factor tips are important, and are rarely aware of the physiological implications that can develop from ignoring them. In an effort to spell it out, some local experts explain what happens when we sit back and let obvious advice go unheeded.

Water
Six to eight glasses a day, that's a lot of water. But consider this: Water is in every element of the human body, and when it runs low, the body runs slow. The human brain is composed of 95 percent water; blood is 82 percent water; the lungs are nearly 90 percent water. How important is this composition? According to recent studies, a two-percent drop in body water can affect short-term memory, cause trouble with basic math, and hinder one's ability to focus on a computer screen or a printed page. If you're dehydrated, your blood is literally thicker, and your body has to work much harder to cause it to circulate. Mild dehydration is one of the most common causes of daytime fatigue, and estimates show that 75 percent of Americans have mild, chronic dehydration.

But, water is boring, you say.

Then consider that dehydration makes the body susceptible to viruses and other more serious medical conditions. In fact, studies have shown that people who drink six to eight glasses of water a day decrease the risk of colon cancer by 45 percent, bladder cancer by 50 percent, and even reduce the risk of breast cancer.
If that's not enough, water is also perfect for helping people lose weight. According to F. Batmanghelidj, MD, author of Your Body's Many Cries For Water, "Most of the time you feel hungry, your body is actually yearning for water - not food."

Brainercise
It's one thing to exercise the body, but we can't ignore our brains. As we get older, we learn more slowly, and the only way to stay sharp is to stimulate our minds. It's the idea that even the smallest new challenge forces the brain to work. Jeff Elman, co-director of the Kavli Institute for Brain and Mind at UCSD says, "There's a well-known saying in brain research: 'use it or lose it.' In many ways, our brain works like our muscles - the more you use it, the stronger it gets. Studies with mice demonstrate that mice raised in stimulating environments tend to have more neural matter than those raised in non-stimulating environments. Interestingly, physical activity is important, but what really seems to matter is that the mice have toys to play with and that they be exposed to other mice. In other words, social interaction is important."

Elman points out that the myth of non-regenerating brain cells is just that, a myth. New research suggests brains cells can regenerate, albeit slowly, and that brain stimulation can affect the growth of new cells. "It's now clear that neurogenesis continues, " he says, "although at much lower levels throughout adulthood. But here again, stimulation plays a significant role in determining the number of new neurons that are born."

Many researchers agree that reading is one of the best ways to keep the brain stimulated, whether it's Sports Illustrated or Moby Dick. But even if reading is not your thing, getting out and engaging in social situations is always better than watching television. New studies surrounding Alzheimer's are showing a possible connection with the boob tube.

"Being a couch potato is not good," says Elman. "One study found that for each additional hour of TV that participants watched, their risk of Alzheimer's went up by 1.5 times. This research needs to be interpreted with caution, but safe to say it's better to learn a new language, develop a hobby, or play a game than sit in front of the TV all day."

According to Elman, there is absolutely no doubt that our mental health - the state of our brains - has a tremendous impact on our physical health.

Posture
Technology has reduced the need for people to get out in the world and move about. Television, video games, computers, all of these advancements keep us indoors and influence our sitting posture, and the news is grim. A study done by the University of Tennessee concluded that eight out of ten people in the Unites States will suffer from back pain in their lifetime as a result of poor posture. What does hunching over at the computer do? To start, it cramps internal organs in the body. The body cannot function normally if the organs are pushed against each other by the presence of poor posture. Circulation is slowed down and ligaments are strained. When the blood isn't allowed to flow as it properly should, other parts of the body become congested with blood, which leads to chronic disorders. Neuromuscular fatigue can also result from poor posture and cause the body to have less energy. The joints become strained and painful, and often this can lead to the well-known problem, carpal tunnel syndrome. A person can also become "pot bellied" as the nerves in the spinal column are stretched the wrong way. The list goes on.

"There are normal curves in the body designed for ergonomic efficiency," says Rick Loos, DC, of Torrey Pines Chiropractic, "but we lose these curves because of gravity. A classic example is 'student neck,' hunching over at the computer. This is opposite what the body should be doing, causing ligaments in the neck and shoulders to shorten permanently, often pinching arteries. This can only be repaired with care. The long term effects are degenerative joint disease [osteoarthritis], osteophytes [bone spurs], and the fusing together of multiple vertebrae."

Loos explains that all the body's cells must communicate with the brain, and they do this through the spinal column. But if the spinal column is damaged, so is neural sensation, which can lead to localized numbness.
His tip for better posture: "Pretend there's a string attached to the top of your head and dangle from it."

Stretching
Southern Californians love to exercise, whether it's a trip to the gym or riding the waves at the beach. But despite being told from childhood to stretch before engaging in physical activities, people still refuse to limber up. Some experts argue that you should even stretch at various times throughout the day regardless of whether you're about to work out or not. The human anatomy, much like any animal's, relies on flexibility to stay healthy. (Have you ever seen a dog or cat wake up from a nap? They bend like Gumby.)

Stretching elongates muscles and tendons, which allows them to move further before risk of injury can occur. It also increases the blood and nutrient supply to the muscles. Studies have shown that nerve impulse velocity is also enhanced with dynamic flexibility training, meaning the time it takes an impulse to travel to the brain and back is optimized.

"From a Pilates perspective, my clients tell me their backs feel so much better," says Gina Axelson, owner of Bella Forma Pilates in The Forum at Carlsbad. Axelson is both a certified Pilates instructor and personal trainer with the American Council on Exercise. "We just stretch so much, we relieve pressure and improve posture. It affects how you feel. When you're not flexible, it affects nutrients going to the cells and oxygen to the brain. If you're stretching, it helps with any activity - surfing, running, snowboarding."

Axelson suggests stretching during normal everyday routines, such as brushing your teeth. Do it slowly, hold it for a few seconds, and be sure not to hurt yourself.

Relax
Health professionals will tell you to take a moment to breathe when you're feeling stressed. A common response is, "There's no time." But there's good reason to give your body a moment of relaxation during those moments of heavy workloads, because the consequences will have you laid up in bed with nothing but time. To start, stress affects digestion. Research suggests that it manifests itself most frequently in the gastrointestinal tract. Queasiness, fullness, bloating, and stomach upset are some of the first symptoms. From there it only gets worse.

"When you are stressed, your immune system is affected," says Valerie Youngblood, MD, of Continuum Center in San Diego, "and the chemicals that fight infection are diminished. This is why people will get colds within 24 hours of dealing with something stressful. As far as gastrointestinal problems go, people will make more acid in response to the problem and often get heartburn. This then leads to other problems, which, once set in motion, make it hard for the body to return to equilibrium. If it continues unchecked, it can lead to serious problems like diabetes and hypertension."

Youngblood says that when we put aside a moment during the day to take deep breaths, the body can be set back into a relaxation pose. Bringing more oxygen into the blood then brings blood pressure and blood sugar back to normal. Breathing also helps to get our minds off the future and focus efforts on the present, where we will have more clarity.

There is another symptom often associated with stress - lack of sleep. When this happens, our serotonin and melatonin levels get out of whack, which makes it more difficult to fall asleep even if we do find a moment of peace. When sleep continues to stay interrupted, the body falls further into disarray.

"It's very important to get enough sleep," says Youngblood. "We need at least six to eight hours a night. Don't watch stimulating television before you go to bed. Instead, give the mind something quiet and relaxing." - Ryan Thomas

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Here Comes The Sun
A few years ago, a plastic surgeon removed a mole from my neck. While getting the stitches out, I asked him about a little bump on my collarbone. He shrugged it off, pooh-poohing my request for a biopsy. But since I had battled skin cancer twice before, I pleaded with him to send it to a lab. Four days later, I almost dropped the phone when he gave me the results: It was a squamous cell carcinoma - easily treated if caught early, but a real problem if ignored. That's the thing about skin safety: It's just too easy to make a mistake. Cancer can look completely innocuous, like a freckle, pimple, or rash. As a result, oversights are routine - by both doctors and the average person looking in the mirror. If more physicians and patients knew the warning signs, it might help contain a problem that both the environment and people's behavior are making worse. The incidence of melanoma is on the rise - up four percent in 2004, according to the American Academy of Dermatology (AAD). And basal cell and squamous cell cancers are climbing about five percent a year, according to the American Cancer Society. Most dermatologists blame tanning beds, the depletion of the ozone layer, and the failure to use sunscreen properly. But minimizing your risks requires more than just a dollop of sunblock. Here are five steps to take before taking sun:

1. Make Friends With An Expert
If you're high-risk, it's a good idea to find a dermatologist and make an appointment for a head-to-toe skin check. Here's why: Most first-line physicians don't have the expertise to diagnose or rule out melanoma. Plus, finding a skin expert who can fit you in is rarely a slam-dunk. Right now there's a national shortage of dermatologists, and the average wait time for a routine appointment is 36 days. In some locales it's four month- and that's too long to wait if you're suspicious about a spot. There's no guideline on how often the average person should be checked, so ask your specialist. Visit www.aad.org/public/searchderm to find one.

2. Use Your Mirror, And Use It Often
Studies show that patients are the first to discover most skin cancers. Once a month, examine your body from head to toe - everywhere. Cancer can develop in spots that don't seem logical - far from where you get burned and even in spots that never get tanned at all, like the soles of your feet or under your nails. Use handheld and full-length mirrors to scan your back and scalp, or ask your partner to check hard-to-see spots. Be on the lookout for new freckles, moles, or other marks, and for changes in familiar birthmarks. If you're covered in freckles, use the "ugly-duckling" rule: If one looks far different from the rest, it could spell danger.

3. Learn Your ABCs
Standard advice from experts is to follow the ABCD rules: You want a dermatologist to check any spot that is Asymmetric, has an irregular Border, is a non-uniform Color, or has a Diameter bigger than that of a pencil eraser (6 mm). But that D rule is controversial, because nearly half of all melanomas are diagnosed when they're smaller than an eraser. And these lesions are the most likely to be curable. Some experts say it's time to add E to the list - for Evolving. What to watch for: a change in size, shape, symptoms (like itching or tenderness), surface bleeding, or shades of color.

4. Tanning Is Like A Drug
The ultraviolet rays in sunlight or tanning-bed light may be physically addictive, according to a recent study by researchers at Wake Forest University. Not only did the young adults in the study choose to bask in ultraviolet light over non-ultraviolet light without knowing which was which, they reported being more relaxed after UV exposure. Think of tanning as a drug, and just say no.

5. Do Shots (Of Sunscreen)
How much sunscreen do you need? The AAD recommends applying one ounce (a shot-glass full) on exposed areas 15 to 30 minutes before you hit the sand, reapplying the same amount every two hours - sooner if you swim or sweat. Odds are you don't use that much now. Don't forget your lips: Like your skin, they need a balm with an SPF of 15 or higher. Experts recommend blocks with zinc oxide or titanium dioxide; those protect against both UVA and UVB rays. - Susan T. Lennon