The Best Time of Day to Exercise, Take Meds, and More Health Moves

There's an optimal time for every health move, from eating breakfast and taking your allergy meds to quitting smoking and even having sex. Here's how to tune into those magic hours to boost your everyday well-being — and your long-term health.

There's never a bad time to do something healthy, right? Not so fast. When it comes to maximizing your health, timing is everything. That's because we're hardwired to follow a "body clock," an internal timer that tells the body whether to sleep or work, nibble a light salad or devour a hearty stew, ovulate or grab a maxi pad. "Everything in nature works on a rhythm that is defined by time — hours, days, nights, weeks, seasons, years, and more," says Matthew Edlund, M.D., director of the Center for Circadian Medicine in Sarasota, FL, and author of The Body Clock Advantage. Unfortunately, our lifestyle — wolfing down lunch at 3 p.m. between meetings, flouting our bedtime to watch The Daily Show — often throws those rhythms out of whack, which can lead to weight gain, up our risk of illness and disease, and leave us feeling sluggish and sad. But tuning in to your internal clockwork more closely has great advantages. "If you can get your innate body rhythms in sync with the food, activity, and rest you need, you can not only get healthier but even feel better day to day," Edlund says.

Calibrate your body clock with the timing tricks below. You'll improve your workouts, gain more energy, stabilize your mood, manage your weight more easily, and even prevent and treat illness more effectively. It's health as nature intended!

In the Morning

• Sleep an extra 20 minutes. There's no substitute for a solid night of z's, but research suggests that rising as late as you can get away with — even if it's just 20 or 30 minutes later than you usually do — can make you more relaxed during the day. Our bodies naturally crank up the stress hormone cortisol in the a.m. so that we'll get up and moving, but postponing your wake-up time can lower those levels just enough to take the edge off. In a study at London's University of Westminster, earlier risers (who woke up as early as 5:22 a.m.) had higher cortisol levels during the first 45 minutes of their day and tended to be angrier at night than later risers (who got up as late as 10:30 a.m.), regardless of how much total sleep they got. While there's no optimal wake-up time, the researchers say, set the alarm for as late as your schedule will allow. For best results, try to go to bed and wake up at about the same times every day; this will keep your body clock running smoothly.

• Weigh yourself. Stepping on the scale first thing (after the bathroom, before breakfast, wearing little to nothing) gives you the most accurate read on your weight, which can fluctuate by up to three pounds during the day! It's a good idea to weigh in daily: A study from Brown University and the University of North Carolina at Chapel Hill showed that 61 percent of people who did so maintained their weight within five pounds over time (compared with 32 percent who weighed in less often), mainly because it helped them catch weight gain early.

• Slather on sunscreen. For the best possible protection, apply it (year-round) a full 30 minutes before you head outdoors — that's how long it takes for the stuff to soak in and become effective.

• Bask in the morning light. Boost your energy for the day, and ward off depression, by getting a healthy dose of sunlight in the morning (after putting on sunscreen!). Exposure to natural light in the a.m. signals your body to cut off production of melatonin, a hormone that makes you sleepy. Light is also a natural antidepressant, according to several studies, and increases your body's production of vitamin D, which may help you fend off cancer and heart disease. So head outdoors for at least 10 minutes early in the day, whether that means walking to a farther bus stop or sipping your coffee on your porch.

• Eat breakfast if you're watching your weight. A hearty starter, ideally eaten within 15 to 30 minutes of waking and no later than 8 a.m., will help you stave off a gain. "If you don't eat breakfast, your body thinks it's in starvation mode, and you'll eat more food later on," Edlund says. A Harvard Medical School study confirms that people who ate a morning meal were one third less likely to be obese than those who didn't. Go for whole grains (oatmeal, whole-grain cereal, or whole-grain toast) with a serving of protein (an egg, a tablespoon of nut butter, or a slice of low-fat cheese) and some fruit to keep you alert and feeling full for longer. Aim for a meal of around 200 to 300 calories.

In the Afternoon

• Take a power nap. A midday snooze isn't just for babies! By 2 p.m., your body temperature starts to dip, just as it does before bedtime, bringing your eyelids with it. Instead of hitting the vending machine for a sugar high — and eventual crash — try succumbing to your sleepiness and indulging in a 10-minute siesta. An Australian study compared naps lasting 5, 10, 20, and 30 minutes and found that 10 minutes left participants feeling the most refreshed, rested, and alert. Just make sure to set an alarm on your watch or phone so your doze doesn't go overtime, which can cause sleep inertia (that horrible post-snooze grogginess). Can't nap at work? Get off your duff for a 10-minute loop around the block. It's not as restorative, but it will clear your head and boost your circulation, energizing mind and body.

• Skip "lunch" in favor of two mini-meals (of about 300 calories each). Eat the first one three hours following breakfast and the second about three hours after that to keep your blood sugar steady and your metabolism fired up. Time the second mini-meal to coincide with the low of that afternoon slump we mentioned — so, between 2 and 3 p.m. "You feel tired, and it's difficult to stay mindful, so you start putting stupid things in your mouth," says Pamela Peeke, M.D., author of Fit to Live: The 5 Point Plan to Be Lean, Strong, and Fearless for Life. "But having a bunch of fat and refined sugars is the worst thing you can do, because your energy will spike and then crash." Instead, go for lean protein, high-quality carbohydrates, and a bit of fat. Peeke's picks: 1 Tbsp of low-fat peanut butter on a pita, half a turkey wrap, or some low-fat yogurt or cottage cheese with fruit.

• Get moving. Late afternoon to early evening (5 to 6 p.m.) may just be the best time to exercise, because that's when you're hottest, literally. Your body temperature reaches its daily peak (2 to 3 degrees warmer than in the morning), giving you maximum muscle strength, flexibility, agility, and stamina as well as faster reaction times. Even your lungs are using oxygen more efficiently at this time. You'll work out harder with less perceived effort and are less likely to injure yourself. Of course, any exercise is better than none, so if an early workout fits best with your schedule, keep it there. In fact, a.m. exercisers are most likely to stick to their habit: Studies have shown that more than 90 percent of people who work out in the morning are consistent about doing it.

At Night

• Down a glass of cranberry. You've probably heard that compounds in cranberry juice can help prevent urinary-tract infections. If you drink a glass in the evening, the juice will hang out in the bladder, fighting bacteria, till morning. Sip a cup after sex for extra protection: The juice can keep bacteria that's been pushed up the urethra during intercourse from sticking to bladder walls.

• Invite the night. Preparation for bedtime should start well before you brush your teeth. Wind down any exercise three hours before bed to give your body temperature a chance to cool and signal the brain that it's sleep time. Also close the kitchen (and the bar) two to four hours in advance, since it takes that long for your stomach to empty of solid foods; doing so will help you avoid indigestion and acid reflux. Aim for an undivided seven to eight hours of sleep every night. And because environmental factors, from bright moonlight to fluorescent street lamps, can disrupt cues to your internal clock, it's best to keep the room dark — no night-lights, no neon alarm clocks, and certainly no flashing cell phones. Your brain's pineal gland needs darkness to make melatonin, a hormone that tells your body to drift off (see "Bask in the morning light"). The pineal gland gets confused if it senses light, compromising your sleep quality. Melatonin also has been linked to improved immunity and lower risk of cancer.

• Slather on a sweat-stopper. Take a shower before bed (or just spot-wash your underarms — or your feet, if they've been smelly). Then dry off and apply the antiperspirant of your choice. At night, your body's temperature naturally lowers and you're less likely to sweat, which gives antiperspirant a chance to fully absorb and allows its active ingredients to go to work. By the time you step into the shower the next day, you'll be totally protected.

• Take your allergy meds. Both allergy symptoms and the pollen count are highest first thing in the morning, so take your long-acting antihistamines at night to avoid waking up to a sneeze-fest. Bonus: If the pills make you sleepy, taking them at bedtime might help you drop off.

• Pop an aspirin if you're a candidate for high blood pressure, the biggest risk factor for heart disease and stroke. In a recent study from the University of Vigo in Spain, people with prehypertension (blood pressure that's between normal and high) who took aspirin around 11 p.m. had lower blood pressure readings after three months than people with prehypertension who took aspirin at 8 a.m. or who made dietary changes. Researchers believe aspirin works by slowing the nighttime production of hormones and other substances that lead to clotting. Talk to your doctor to find out whether it might help you.


Source: Redbook Magazine

Get Sensational Skin

1. Suck it up

If your skin can't hold on to the products you put on it, you're just wasting money. "Lock in the benefits of a product's active ingredients by following up with a moisturizer," says Ranella Hirsch, M.D., president of the American Society of Cosmetic Dermatology and Aesthetic Surgery. Look for a lotion containing hyaluronic acid or glycerin; they keep skin supple.

2. Vote red

A recent British study found that subjects who ate five tablespoons of tomato paste every day suffered milder sunburns than those who didn't. Researchers think lycopene, a powerful natural antioxidant found in tomatoes, provides the sun-shielding bene­fits. (Tip: Cook your romas--your body will absorb the nutrients more easily.) It's no excuse to drop the SPF, but at least you have a good reason to go to your favorite Italian joint.

3. Take a chill pill

Not that you need more to worry about, but it really is true that stress can mess with your com­plexion. Researchers at England's University of Manchester proved it using what many of us find the most brutal stress test: public speaking. They took pre- and post-presentation snips of skin from the butt cheeks of participants and then compared the cellular activity. The tense skin showed a 16.4 percent decrease in immune-system-regulating cells. Another study reported that stress caused acne to worsen. True, you can't protect your skin from every PowerPoint panic. But if you're under a lot of pressure, baby your skin.

4. Forget fries

A group of researchers recently put 23 people with acne on a high-protein, low-glycemic diet for 12 weeks -- and guess what? Their skin got much better. Testers had 21.9 percent fewer blemishes, versus 13.8 percent fewer for a control group that followed a high-carb diet. (Bonus: All the low-carb subjects lost weight!) While the researchers can't say whether it was the weight loss or the dietary changes that helped, it appears that nutrition plays a role in your skin's behavior. So pile on more lean protein and cut back on high-glycemic foods (like starchy fries and sugary candy).

5. Get all in a lather

Anytime you sweat, your body produces more sebum (an oily pore-clogging secretion), says dermatologist Audrey Kunin, M.D., founder of dermadoctor.com. So if you're tempted to skip the shower after a lunchtime workout (and we're not judging here), don't! Since bacteria love to feast on sweat and oil, you're setting yourself up for breakouts. After any sweat-inducing activity, rinse off under cool water with a shower wash containing oil-clearing glycolic or salicylic acid.

6. Don't wash money down the drain

"There's no need to buy an expensive cleanser loaded with fancy ingredients," says photobiologist Daniel B. Yarosh, Ph.D., author of The New Science of Perfect Skin. "They're on your skin for less than a minute, so they don't have time to really do anything." Adding injury to insult: Some pricey ingredients can actually cause irritation (that would be you, peppermint and eucalyptus).

7. Cover your mouth

We're talking about a lip balm with UV protection, not ruby red lipstick. Your lips (along with your eye area and upper chest) have some of the thinnest skin on your body, so they need extra shielding. A survey by a member of the American Society for Dermatologic Surgery found that only 47 percent of respondents used lip protection containing UV blockers. That's bad news, because "when skin cancer originates from the lips, it's especially aggressive and has a higher risk of spreading," says Erin Welch, M.D., assistant professor of dermatology at the University of Texas Southwestern Medical Center.

8. Try some crunches

You could fill an entire Whole Foods produce aisle with the reams of research showing that fruits and vegetables protect and restore the skin. So down a rainbow's worth every day, and seek out edibles packed with vitamins A and C (both are antioxidants). Particularly good: leafy greens, cantaloupe, citrus fruits (especially oranges), blueberries, strawberries, and bell peppers.

9. Use an anti-ager -- now!

Don't wait for the first crow's feet to appear before you reach for that little tube. "Even women in their twenties should be using a topical retinoid -- unless they're pregnant or nursing," says Francesca Fusco, M.D., assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City. Here's why: Retinoids, which contain vitamin A, are one of the most potent agents for preventing and reversing sun damage and signs of aging. And, says Hirsch, "they're the ultimate multi­tasker. They speed skin renewal by shedding dull, pore-clogging cells and increase collagen production to prevent wrinkles." Ask your doctor about a retinoid prescription or try an OTC, such as Roc Retinol Actif Pur Anti-Wrinkle Moisturizing Treatment.

10. Got milk? Get soy

If you battle breakouts, milk could be adding to your troubles. Three large studies have found that the more white stuff teens drink, the worse their acne gets. Researchers say hormones that occur naturally in cow juice may be to blame, and they believe women in their twenties and thirties could also be susceptible. "If you're a big milk drinker and zits are a problem, you may benefit from cutting back," says Clement Adebamowo, M.D., an oncologist and lead researcher on these studies. "Drink milk substitutes like soy instead," he says.

11. Fight the fuzz

Painless hair removal sounds about as legit as those Nigerian e-mail scams. But this is one investment you won't regret: Studies have shown that Eflornithine HCl, a prescription cream sold under the name Vaniqa, reduced hair on the chin and upper lip for nearly 60 percent of women tested. And in two separate studies, using the cream with laser hair removal was more effective than either treatment alone.

12. Swallow some sun protection

A study from the Queensland (Australia) Institute of Medical Research found that people who regularly took some OTC pain relievers, including aspirin, have a lower risk of developing squamous-cell carcinoma, a common form of skin cancer. While the evidence doesn't justify popping pills just to protect your skin, it's one more reason to treat your aches and pains rather than power through them.

13. Get the red out

For the estimated 14 million people in the U.S. with rosacea -- the condition whose symptoms can be triggered by alcohol, spicy food, exercise, and sun exposure -- their reddened skin can feel like a scarlet letter. Researchers have found that when rosacea sufferers wash their faces with a sonic skin-care brush, their skin calms down. The theory is that the gentle exfoliation allows skin treatments to be absorbed more effectively to put out facial fires.

14. Go au naturel

There are more skin-care products claiming to be "natural" or "organic" than there are reality-TV stars. If environmental and purity standards are important to you, consider buying products made in Europe. Companies overseas making eco claims trace ingredients back to their sources to verify their natural origins. A few of the brands that do: Lavera (lavera.com), Weleda (usa.weleda.com), and Dr. Hauschka Skincare (drhauschka.com). And while you're at it: On products from the U.S., look for the National Products Association's new Natural Seal; it certifies that 95 percent of the ingredients are truly natural and pose no suspected human health risks (for more information, visit naturalproductsassoc.org/certifiednatural).

15. Don't feel the burn

Investing in special creams for each body part seems to make as much sense as Scarlett Johansson's singing career. Do you really need a separate eye cream? Actually, yes. "The skin around your eyes is delicate and needs to be treated gently," Fusco says. Eye creams contain lower levels of potentially irritating ingredients, such as retinol, AHAs, and glycolic acid, than products designed for the face.

16. Double your cover

"To get a decent amount of UV protection on your face, you'd need to coat your skin with at least a tablespoonful of sunscreen that has an SPF of at least 30," says Sandra Marchese Johnson, M.D., a dermatologist in Fort Smith, Arkansas. But who wants to layer on that much lotion? An easy solution: Apply a coat, then follow with a foundation infused with sunscreen or a mineral powder containing titanium or zinc oxide, natural barriers to UV rays.

17. Shine up those shins

Smooth legs are sexy--and good for your health. "Cuts, scratches, and scrapes below the knee take a long time to heal and can be prone to infection, since they're an easy entry point for germs," says Doris Day, M.D., clinical assistant professor of dermatology at the New York University Medical Center. Prevent the little cracks that allow bacteria to enter your skin by smoothing on a moisturizing cream every night; to prevent nicks, use a razor with built-in moisture strips; and don't shave your legs for two or three days before a pedicure (salon whirlpool footbaths can be a breeding ground for bacteria).

18. Don't complicate things

The average adult uses at least seven skin-care products a day -- cleansers, moisturizers, exfoliators, and serums included. That's a lot of stuff! To prevent ingredient overload and reduce irritation, Zoe Diana Draelos, M.D., editor-in-chief of the Journal of Cosmetic Dermatology, advises limiting your skin-care routine to only those items that contain no more than 10 ingredients apiece. According to Draelos, the fewer ingredients there are in a product, the less likely it is to cause a problem. "And always wait at least five minutes between each application" Fusco says. "Otherwise, you'll dilute the effects of the previous one." Spread out your morning skin-care routine so your serum has time to sink in before the last hour of the "Today Show."

19. Be a soap star

When you sleep, lotions, hair gels, and oils sweat off of your body and onto your linens. Kenneth Beer, M.D., clinical instructor in dermatology at the University of Miami, advises washing your sheets weekly. At the very least, put on a fresh pillowcase to keep the gunk (and the bacteria that eat the gunk) from clogging your pores.

20. If you fake it, don't bake it

How's this for unfunny irony: For the first eight hours or so after you apply self-tanner, your skin is especially susceptible to free-radical damage from sunlight, ac­cording to a 2007 German study. Forty minutes after researchers treated skin samples with the bronzing ingredient in self-tanners, dihydroxyacetone (DHA), elevated levels of free radicals (180 percent more than untreated skin!) formed during sun exposure. Another self-tanner ingredient, erythulose, produced a similar response. Researchers suspect that when the bronzer interacts with the skin, a chemical forms that generates free radicals when exposed to UV light. The safe way to get a faux glow: Avoid excessive sun exposure for at least 12 hours after applying a self-tanner.

21. Know your numbers

You might think slathering on a high SPF number is the most important factor for sun protection, but you'd be wrong. An SPF of 15 blocks 94 percent of burning UVB rays; jump to SPF 30 and you'll get 98 percent coverage. Going to 50 adds just 1 percent more coverage. (Can you say "diminishing returns"?) A smarter choice: A broad-spectrum sunscreen with zinc oxide and stabilizing ingredients that prevent UV blockers from breaking down in sunlight. Look for Helioplex, found in Neutrogena Age Shield Sunblock SPF 45, or mexoryl, an active ingredient in L'Oreal Paris Revitalift UV Daily Moisturizing Cream.

22. Rise, but don't shine

Sleep on this: While you're logging quality snooze time, havoc may be breaking out on your face. Hormonal surges during sleep cause your sebaceous glands to pump oil -- and about 14 hours later, you end up shinier than the Harry Winston showroom. Those cursed with oily skin and breakouts can fight acne and grease slicks before they strike with an overnight treatment.

23. Steer clear of stinky butts

If you're reading a magazine with the word health in the title, you probably don't have a pack of Camels crammed into your purse. But just in case, here's new info about how hard smoking can be on your looks: A 2007 study found that smoking ages the skin on your body that the sun doesn't even see. Researchers found that smokers had more pronounced wrinkles than non-puffers on areas of the body usually untouched by UV rays, like the inner arms. "It seems that smoking accelerates the aging process," says Yolanda Rosi Helfrich, M.D., assistant professor of dermatology at the University of Michigan and lead researcher on the study.

24. Go ahead -- get some Godiva

Studies show that nibbling on a few pieces of the dark stuff (milk chocolate has too much fat and sugar) will arm your skin with additional flavonols, protective nutrients that researchers believe absorb UV light and increase blood flow to the skin, improving its appearance. In one German study, women had flavonoid­enriched cocoa every day for 12 weeks, and afterward their skin was softer, less irritated, and up to 25 percent less sensitive to sun damage when exposed to ultraviolet light. Sweet!

25. Don't strip for just anyone

We're not knocking your trusted doc, but dermatologists really are the best at knowing which growths are worrisome and which are harmless. A survey in the Journal of General Internal Medicine found that derms had significantly higher accuracy in identifying abnormal skin growths than primary care physicians. In fact, more than 90 percent of dermatologic surgeons have seen one or more patients in the past year with a skin cancer that had been overlooked or misdiagnosed by a non-dermatologist. Melanoma, the most serious form of skin cancer, is the third most common cancer in women ages 20 to 39, so book your skin screening now.


Source: AOL Health 

Unexpectedly Smelly?

Has a friend or significant other gently hinted that your breath is, um, pungent? (Many halitosis sufferers can't tell.) Brushing and flossing more diligently may do the trick, but a few more minutes at the sink won't always help, say experts. Below are eight causes of bad breath that may surprise you.

Medications
Saliva rinses away bacteria that foul the breath, and many drugs, among them antidepressants, diuretics, and even aspirin, can dry the mouth.

Diet
Foods high in protein or dairy products generate large amounts of amino acids, which are fodder for bacteria. A diet low in carbs burns stored fat, creating toxic-smelling ketones. And last year, researchers linked bad breath with obesity, although the basis is unclear.

Skipping breakfast
Besides the well-established advantages to body and mind of having a good breakfast, it helps quell morning breath by stimulating saliva production and scrubbing bacteria from the tongue. (But lay off the sardine-onion sandwich.)

Alcohol
Heavy alcohol consumption also can dry out the mouth.

Bacteria
The stink-creating kind mostly hang out on the tongue, happily churning out gases as they munch on food particles and substances broken down from saliva. They multiply at night when the salivary glands slow down (hence morning breath). Some people harbor more species of malodorous bacteria than others do, which may be why certain individuals are especially halitosis-prone. This month, a study in the "Journal of Medical Microbiology" suggests that H. pylori, the same bug that is often responsible for stomach ulcers, can cause bad breath and gum disease if it finds a home in the mouth.

Mouth breathing
Any condition that dries the tissues of the mouth, preventing saliva from washing away bacteria, encourages bad breath. Candidates include sleep apnea, snoring and asthma.

Ongoing illnesses
A potent breath can signal particular diseases. Kidney failure produces a fishy smell and uncontrolled diabetes generates fruity fumes, for instance.

Respiratory tract infections
Tooth and gum infections are recognized sources of bad breath. But so are bronchitis, sinusitis and even a cold. RTIs break down tissue, starting a flow of cells and mucus that feed bacteria that create foul odors.

Provided by U.S. News & World Report




Source: AOL Health