Wesleyan University
Adult Fitness Newsletter

May - June 2006

Fitness Classes - May 8 - May 26
Stretching Outside
Wes Fitness Walk

If you are interested in attending any of these classes contact: Heather Minetti, x2928 or hminetti@wesleyan.edu

No Safe Sun
The long dark days of winter are slowly giving way to spring. Time for a spring-break cruise, shorts and bare arms. Too many Americans, mostly younger women, turn to indoor tanning to "get a jump on the sun." And even though nearly everyone who was asked in a recent survey said tanning is dangerous - indoor or out - over half still said they look better with a tan. Dangerous thinking, say American's skin doctors. Tanning salons are not a safer option to sunbathing. Too much UV radiation from tanning beds can be as much as 15 times stronger than Mr. Sun. You put yourself at increased risk for the worst form of skin cancer. Do not be fooled by claims of "no harmful rays" or "safe tanning." The experts say that if you want to look tan, use sunless self-tanning products. Even with them, you still need to use sunscreen outdoors.

Fit Heart, Healthy Heart
Every time you choose the couch over kickboxing class, think about this: New research published in the The Journal of the American Medical Association estimates that 16 percent of adult women (ages 20-49) are so unfit that they're at risk for cardiovascular disease. Being active on a daily basis helps, but to really improve your fitness level, do moderately intense - you can barely hold a conversation  - activity for at least 30 minutes on most days of the week, pushing it up to vigorous intensity on at least two of those days.

3 Years that people ages 50 and older can add to their lives by exercising

Brain Blitz
Need a quick boost for a spotty memory? Making four simple lifestyle changes can improve memory in just two weeks. The fantastic four: eating five small meals rich in omega-3 fatty acids, whole grains, and antioxidants daily; taking brisk walks, doing stretching and relaxation exercises to counter stress; and doing brainteasers or crossword puzzles. People in a UCLA study who did these four activities showed marked metabolic changes in the brain area linked to working memory. And it's never too late to get the benefits.

Q:    Is it true that eating a large meal will boost my metabolism?
A:    Yes, but not enough to burn off the excess calories. "Any activities - even digestion - boosts metabolism," says Tammy Lakatos Shames, R.D., coauthor of Fire Up Your Metabolism [Fireside, 2004]. However, Lakatos Shames notes that since a large meal increases your metabolic rate only slightly more than a small one does, it's smarter to eat mini meals more often. "That way, you're stroking the metabolic fire throughout the day."

Sneeze Guard -- Simple Strategies to Soothe Summer Allergies
Hay fever season is upon us, bringing red eyes, stuffy noses and attendant miseries. Luckily, there are easy, proven ways to quell your seasonal symptoms.
Snuff Salt Water - Decongestant nasal sprays can trigger a rebound reaction that makes congestion worse. Instead, try a saline spray or rinse, which can alleviate stuffiness for several hours. An allergist advises using several pumps per nostril of an over-the-counter spray (such as Ayyr or Ocean).
Take a Chill Pill - Quercetin, a substance found in foods such as onions, apples and red wine, blocks the release of histamines, the chemicals that trigger an allergic response. Recommended dosage is 400 mg twice daily, taken with 500 mg of vitamin C.
Watch the Clock - Seasonal symptoms typically peak early in the morning, so if you take a once-daily med such as Zyrtec or Allergra, do it just before bedtime. That way, the drug is circulating in your system by morning, when you need it most.
Protect the Peepers - Wear shades when you are outdoors. Sunglasses not only shield eyes from airborne pollen; they also curb the tendency to touch or rub your eyes, which can transfer pollen that's on your fingers.
Secure the Fort - Keeping pollen out of your home can result in a huge improvement in symptoms. Using air conditioners rather than opening windows and opting for tumble dryers rather than clotheslines. In fact, consider changing clothes and shoes as soon as you come in.
Cry a River - To relieve any eye irritation, start with artificial tears. Drops for red eyes may cause rebound redness if they're overused and allergy-relief drops may increase irritation, See a doctor if tears don't work; you may need prescription drops.

Three New Cancer Fighters
Cancer is the top cause of death for Americans under age 85, according to the American Cancer Society. Protect yourself by consuming more of these pantry staples:
Olive Oil - Oleic acid, the major fatty acid in olive oil, may help suppress one of the most important genes involved in the development of breast cancer, according to researchers, Use it regularly in place of butter.
Bananas - According to a new study in the International Journal of Cancer, women who ate four to six bananas a week cut their risk of kidney cancer by about one-half. Bananas contain high levels of phenolic compounds, which may be responsible for the protection.
Root Vegetables - The same study showed that eating one or more servings per week of antioxidant-rich root veggies like carrots and beets reduced the risk of kidney cancer by as much as 65 percent.

Q - I've heard that I should limit the amount of fruit I eat when I'm dieting.
A - Two or three servings per day is optimal. Even though most fruits pack a lot of fiber, which can help you feel full, they also contain an abundance of naturally occurring sugars and that means calories. According to the American Dietetic Association , a serving of fruit contains about 60 calories, while a serving of vegetables has around 25. (One serving equals a half cup of cut-up fruit or small fruits such as grapes or cherries or a piece of whole fruit the size of a tennis ball.) But don't go overboard. "If you were to cut out fruit entirely, you could miss out on nutrients like Vitamin C and folate, which are plentiful in foods like oranges, strawberries and kiwifruit.