Live Longer and Look Beautiful in 10 Minutes or Less
March 12, 2009— -- One thing we've learned from watching Top Chef wannabes during their quickfire challenges: You really can conquer a goal on the fly. Just blend experience with the right tools. The same goes for whipping up a healthier bod: These tips, from seasoned experts, will give you everything you need to be healthier, stronger, and even more gorgeous -- in about the time it takes to nuke a Lean Cuisine. Ready?
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For more health tips, check out the latest issue of Women's Health, on shelves now!
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Lack of blood flow to the brain can lead to stroke and memory loss. But the omega-3s in fish, such as tuna and salmon may help keep blood coursing freely to brain cells. Participants in a study who ate fish rich in the fatty acids once a week were 13 percent less likely to display evidence of either condition than those who ate it less frequently. The reason, says lead study author Jyrki Virtanen, Ph.D., R.D., may be that the omega-3s keep blood vessel walls elastic and ward off inflammation.
Time: 3 minutes, 47 seconds
Total time: 3 minutes, 8 seconds
Degrease Your 'Do
Switch Shampoos
Twice a week, lather up with a shampoo that contains glycolic or salicylic acid, mild exfoliating agents. "Shampooing alone won't degrease nearly as well as exfoliating the dead skin off of your scalp that's locking in the oils," says Debra Luftman, M.D., a Beverly Hills dermatologist and co-author of "The Beauty Prescription. We like Neutrogena T/Sal" ($7.40, drugstore.com).
Time: 2 minutes
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This plant-derived sugar substitute is kryptonite for bacteria. University of Washington researchers gave kids xylitol-sweetened gummy bears three times daily for six weeks and saw a tenfold reduction in cavity-causing bacteria. The reason: Bacteria feast on sugar, using the energy to reproduce -- but they can't break down xylitol. Look for it on gum ingredient list labels and pop a piece after meals.
Time: 8 seconds
Banish Breakouts
Wash Your Face Before Your Workout
"A layer of makeup can trap sweat and oils produced during exercise in the pores, clogging them," Luftman says. De-paste with an exfoliating cleanser that contains glycolic acid. For post-session scrubs, use a mild cleanser like Cetaphil to avoid drying out your skin.
Time: 1 minute
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Again with those fatty acids: A recent study found that DHA, the omega-3 fatty acid found in fish oil, may blunt a cold. "DHA may reduce inflammation in the respiratory airways, which would reduce the severity of symptoms," says study author Lisa Wood, Ph.D., a respiratory researcher at the University of Newcastle in Australia. "It's probably too late once you already have a cold, but regular consumption of fish oil may help reduce symptoms if you do catch one."
Soothe Sore Feet
Stretch your toes
Corralled piglets squealing? Feed them oxygen-rich blood. "When your toes are confined in shoes all day, the nerves and blood supply get compressed," says Colleen Schwartz, D.P.M., a podiatrist in the San Francisco Bay area. To silence the pain: Stand barefoot with your feet together; raise your toes off the floor and spread them wide. Then, starting with the little ones, lower your toes two at a time (one per foot). Work inward, lowering the big toes last. Repeat 10 times.
Time: 50 seconds
Boost Your Mood
Give a Gift
It's retail therapy with a twist. Compared with people who self-indulge, those who buy gifts for others or who donate to charity feel significantly happier. Fear not, thrifty spenders: The participants in a recent study reported in the journal Science got a mood buzz no matter how little they spent. Why? It's simple, sister: People get a blissful boost when they feel good about themselves. Time: 1 minute
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