Is Email Stressing Us Out?

Maybe so, according to a new study that looked at how temporarily giving up email affected a group of office workers. Researchers from the University of California, Irvine, and the U.S. Army used heart rate monitors and software sensors to study computer-using office workers, some of whom did without email for five days and another group that continued to use email. The sensors showed that those who continued to have access to email switched screens an average of 37 times per hour, and that their heart monitors indicated that they remained in a state of “high alert.” The employees who gave up email changed screens an average of 18 times per hour, and their heart rates were described as “more natural (and) variable.” The “no email” group also reported that they were more productive and better focused on their work during the experiment. The researchers noted that earlier research showed that a steady “high alert” state is linked to higher levels of the stress hormone cortisol. However, they said that in the long run being without email could promote stress since it affects everyone who might send you a message during the business day.

My take? I’ve long recommended “news fasts” - taking a break of a few days to a week from the daily onslaught of bad news from at home and abroad (and its aftereffects on physical and emotional health). Shunning sensationalist media can promote calm and help renew your spirits. This study suggests that taking a break from email may cut down on job-related stress and that an on-the-job email vacation may be a good idea. If that’s not possible, I encourage you to counteract job-related stress with physical activity and relaxation practices. A simple daily walk can reduce levels of stress hormones, release muscle tension and increase levels of mood-enhancing endorphins.

Lose a Few Pounds to Lower Cancer Risk

Women: if you’re overweight or obese, shedding just 10 percent of your weight might reduce your overall cancer risk. The goal is to lower levels of inflammation in the body, and for some women losing even five percent might do the trick. Inflammation has been linked to heart disease, cancer and other chronic diseases, and obesity drives inflammation and is a risk factor for a number of types of cancer including colon, breast, esophageal and pancreatic. Researchers at the Fred Hutchinson Cancer Research Center in Seattle found that weight loss in combination with regular exercise resulted in a drop of almost 42 percent in C-reactive protein (CRP), a marker for inflammation in the body. The weight loss and exercise also resulted in a 24 percent decrease of interleukin-6, a protein that regulates immune function. These markers for inflammation also fell in women who lost weight but did not exercise (but not in those who exercised but didn’t lose weight). Weight loss without exercise lowered CRP 36.1 percent and interleukin-6 by 23.1 percent.

A Clear Reason to Eat Fruit

Want to eat more fruit and vegetables? Of course you do! Upping your produce intake is one of the surest paths to better health, but many people simply find it too difficult to do on a regular basis. If you are among them, here’s a tip: invest in a transparent bowl, and keep it within arm’s reach. In an article published in Environment and Behavior, researchers tested college students by placing apple slices and carrot sticks in either clear or opaque bowls, which were positioned either at a table near the students or a table two meters away. The participants were told they were welcome to eat the produce, then left alone for ten minutes.

Result: the apples and carrots in the nearby bowls were more likely to be eaten. Interestingly, in the “race” between the clear and opaque bowls, the clear bowl led to increased consumption of the fruit, but not of the vegetable. Bottom line: for fruits and vegetables, close and clear bowls are a better option than far and opaque ones when it comes to inspiring you, or your family, to eat better. Conclusion doesn’t hold based on statement that there was no increased vegetable consumption.

Jogging for Longer Life

We're talking about an additional 6.2 years of life for male joggers and an additional 5.6 years for women joggers. This news comes from researchers in Denmark who compared 1,116 men who jogged and 762 women joggers to many, many more non-joggers of both sexes as part of the ongoing Copenhagen City Heart Study. The study, which began in 1976, includes data on some 20,000 adults between the ages of 20 and 93. Looking at jogging individuals and lifespan, the researchers found that benefits were highest among those who jogged from one to 2.5 hours a week at slow or average speeds. Beyond the improvement in life expectancy, the researchers linked a number of health benefits to jogging. These included improved cholesterol levels (higher HDL and lower triglycerides), better bone density, improved immune function, improved cardiac function, lower blood pressure, better body weight control, better psychological well-being and reduced markers for inflammation. So the joggers are apparently enjoying a better quality of life, and not just life extension. The findings were presented at a May meeting of the European Association for Cardiovascular Prevention and Rehabilitation.

How Many Hours Do You Sit a Day? (Poll)

A recent Q&A discussed sitting and diabetes: Are You Risking Diabetes by Sitting? Check out the article and let us know how how many hours per day you sit!

Pale? You May Need More Vitamin D

Vitamin D deficiency is common in the developed world, and according to at least one study, people with very pale skin are most likely to be seriously deficient. Researchers at the University of Leeds in the United Kingdom took the vitamin D levels of about 1,200 people. They found that 730 had lower than optimal levels, and those with fair skin had significantly lower levels. The possible reason? People with very fair skin tend to avoid the sun because they burn easily, making it difficult for their bodies to make sufficient “D” from sun exposure. This suggests that if you have fair skin and tend to avoid direct sunlight, supplementing may be especially important for you. Dr. Weil recommends 2,000 IU of vitamin D daily in the form of D3 (cholecalciferol) rather than D2 (ergocalciferol).

An Adventurous Life (Video)

On the occasion of his 70th birthday, Dr. Weil considers the twists and turns of life - one defined by curiosity, service and vigorous questioning of the status quo.

Kava Relieves Anxiety

Feeling anxious is stressful for our bodies and minds. Instead of taking a pharmaceutical to help quell anxiety, consider kava. From a tropical plant (Piper methysticum), kava is related to black pepper and native to islands of the South Pacific, where it has a long history of use as a social and recreational drug. Kava is an excellent anti-anxiety remedy - it works quickly to relieve anxiety, often with one or two doses, and has been shown in controlled human trials to be as effective as benzodiazepine drugs. It provides a sedative effect as well.

Because of rare reports of liver toxicity associated with certain types of kava products, no one with a history of liver disease should use kava. It may have additive effect with alcohol and other depressant drugs, and may interfere with the metabolism of a large number of medications - ask your doctor. Otherwise it is generally safe. You can buy powdered whole kava root to make into tea or other drinks, but I usually recommend extracts standardized to 30 percent kavalactones. Dosage is 100-200 mg, two or three times a day as needed. Don’t use it continually over long periods of time (more than a few months).