Depression At Work

Depression is hard enough to talk about with friends and family, let alone with an employer you’re intent on impressing. Shame, guilt, humiliation, disapproval: There are many reasons, real and perceived, for keeping depression under wraps. But whether you say it out loud or keep your lips sealed, you’ve got to face your depression head-on or risk it ruining every aspect of your life, career included. Here are a few tips to keep in mind during this difficult time:

Confide in your boss. If your work has suffered but you’ve begun treatment, you might want to bring your boss up to speed and let him or her know that you’re on the road to recovery—especially if you have a good relationship. Don’t be surprised if your boss reveals his or her own struggles with depression; you could end up on the receiving end of some priceless advice from someone who’s been right where you are.

Keep your co-workers out of it. The office cooler is not the shrink’s couch. Though giving voice to feelings of loneliness and despair deserves applause, sharing your deepest feelings at every opportunity isn’t going to inspire any confidence in your employer or co-workers. Workplaces are human driven organisms, and humans can be coldly calculating. In the wrong hands, your personal information could be used to discredit you (“You don’t want someone that weak or unstable to handle the new client, do you?”). Don’t allow your depression to define who you are in the workplace. If you’re aching to share your struggle with a co-worker who also happens to be a good friend, do it outside of the office.

Treat yourself with care. Everyone’s depression is different. Sometimes it ebbs and flows, feeling better or worse at certain times during the day. Deep breathing and meditation during your afternoon coffee break can help keep it in check. On other days, a brisk walk in the sun or a lunch-hour chat with a close friend or family member does the trick. Indulge in little treats for yourself within the framework of your own workday routine that soothe your depression without putting your job at risk.

6 Ways to Make Yourself Smarter

Think it’s too late to become a brainiac? Think again. Medical science used to think that you were stuck with the smarts you had once you reached adulthood, but modern wisdom says that our brains continue to grow and adapt at any age. Nurture your gray matter and you can make yourself smarter, healthier, and happier – here’s how.

1 Protect the smarts you have! Protect your brain from physical injury by wearing a helmet when you ride bikes, motorbikes, or go snowboarding, and avoid aggressive sports. “The brain is very soft,” says Dr. Daniel G. Amen, author of Making a Good Brain Great, “and the parts involved with memory, learning, and mood stability are especially vulnerable to trauma. Even a so-called ‘minor’ concussion can have long-term repercussions on your brain that may show themselves long after that impact occurred.”

2. Maintain a healthy sex life. “Orgasm is very helpful for the brain because there’s a lot of activity that goes on and then it calms down. It’s like resetting the brain in many wawys,” says Dr. Amen. Recent Australian research found that intercourse directly stimulates the production of new brain cells; however, to keep those cells you need to do something intellectually stimulating soon after, so reach for that Sudoku book or crossword puzzle once you partner starts snoring.

3. Stretch your brain. Learn new things makes you smarter. The more you exercise your gray matter, the more connections your brain makes. Studying new languages or learning a musical instrument can be excellent activities, but trying anything new has the same effect if you work on it continuously. We’re not talking about watching multiple episodes of Glee, though: The book tube is a brain-dead activity, so limit how much time you spend zoning out in front of the box.

4. Exercise your body. Increasing your blood flow through exercise will get plenty of oxygen to your brain cells. helping them function more efficiently. A study by the University of Illinois found that people who did 45 minutes of brisk walking a week improved their cognitive speed by 15%.

5. Get enough sleep. When you’re catching z’s, your brain rejuvenates. Recent research suggests that our brains grow during the sixth and eighth hour of sleep, and that those who get eight or nine hours of sleep are more mentally alert.

6. Don’t cut too many carbs. A balanced diet with plenty of fruit and vegetable is key. “You may lose weight on low-carb diets, but you’re not going to have that mental edge because your active brain needs a steady stream of energy fueled preferably by complex carbohydrates,” says Dr. Alan Logan, author of The Brain Diet. Eating fruits with dark red and purple pigments such as cherries and blueberries gives long-term brain protection. So eat up and look forward to a long, mentally healthy life.

Fade to Gray

President Obama’s graying hair may be big news, but it’s actually normal for men and women in their late 40s to start going gray, no matter what their job may be. According to experts, after we hit 30 our chance of going gray increases 10-20% every 10 years.

Natural hair color is the result of pigments that our bodies actively produce. As we grow  older, this pigmentation process shuts down, hair by hair, and we gradually go gray and finally white. The process has always been a bit of a mystery, but a new European study in a biological publication called The FASEB Journal poses an interesting explanation. The study suggests that a hair goes white when an enzyme called catalase stops working and allows naturally-occurring hydrogen peroxide in the follicle to bleach it from the inside out.

Researchers have long held that hair goes gray according to a genetically-determined time clock, not because of stress. But this new evidence raises the possibility that
stress may be a factor in the failure of catalase, so maybe we can yet blame the job, the kids or the economy for our graying hair. The study also raises the possibility of finding a way to prevent the graying process.

Until a remedy for graying hair is found, though, we can either try to age gracefully or dye our hair. The President won’t say whether he colors his hair or not, but if you cover your gray you should consider going lighter than your natural shade unless you can afford to keep your roots from showing. According to Carla Anderson, owner of Balance Salon in Jersey City, NJ, light or white roots growing out on dark-dyed hair “makes it look like you’re balding.” For many of us, that may be the only thing worse than going gray.

8 Things Worth for Splurges

You’re completely and utterly burned-out, and it’s going to take more than an energy drink for you to re-attack your life with unbridled enthusiasm. It’s time to bring out the big ones: the A list of splurges. Here, a few over-the-top ways to pamper yourself. After one of these indulgences, you’ll be recharged in no time.

1 Book a session with a real fashion photographer. We’re not talking Sears portrait studio or cheesy mall glamour shots. Make fun splurges such as a session with a photographer who regularly shoots for fashion magazines will give you an afternoon of diversion and an album of hot pics. You’re never too old for dress-up, so don some daring fashion and work it like you’re competing for the top slot on America’s Next Top Model. If you’re chronically un-photogenic, fear not: A fashion photog worth his salt knows what to say to make even the stiffest of the camera-shy cover-worthy. To find a photographer near you, log on to Guru.com.

2 Hire a personal concierge. Tedious tasks typically suck up what little free time we have: picking up the dry-cleaning, scheduling dental appointments, stocking up on coffee and toilet paper, reorganizing kitchen cupboards. Take a vacation from tedium and leave the grunt work to a personal concierge (available on retainer or hourly fees; check out www.headconcierge.com for more information). Even just a few weeks of handing over your to-do list will give you the breathing room to catch up on your downtime.

3 Hit the hydrotherapy at a nearby spa. For thousands of years, the tired and the weary have turned to the water for rejuvenation; for today’s bogged-down career woman, urban day spas replace Roman baths as the oasis in a desert of stress. Submerge yourself in a giant hydrotherapy tub loaded up with rose petals and delicious scents (think almond, chocolate, champagne, or honey), or go rainforest with 30 minutes on a Vichy table, a row of showerheads raining warm water the length of your tired body. Tack a pedicure or facial onto your treatments for head-to-toe bliss.

4 Drink chocolate. If you think hot chocolate is what happens when artificially sweetened cocoa powder meets hot water in a Styrofoam cup, your life is about to change. The growing popularity of European drinking chocolate (real dark chocolate melted and combined with hot water or milk) has taken hot chocolate out of the ice rinks and into fine-dining establishments. Seek out a chocolate café in your city and savor the cocoa shivers running up and down your spine. Makes that “chocolate or sex” question even harder to answer.

5 Enjoy a weekend away in your own city.Take a vacation from your life for a couple days without venturing far from home. Check into an amenities-heavy boutique hotel in your city (a change of scene without the accompanying hefty travel bill) and dine on room service and cheesy flicks on pay-per-view. Drag a girlfriend or two along for city tours and prepubescent slumber-party antics.

6 Hire a chef. Hungry for a gourmet meal? Let someone else slave over your hot stove. Whether you’re craving down home comfort food or a culinary journey through the Far East, a professional chef will cater a meal to delight your taste buds. Haul out your neglected flatware and überchic dishes, invite friends you haven’t seen in ages, supply the bubbly and delectable conversation, and let the chef do all the rest. For a list of chefs in your area, log on to the American Personal and Private Chef Association.

7 Have a hot night out. It’s hard to believe you’re a sexy thang in the prime of your life when your Friday nights are characterized by spreadsheets, stale coffee, and number crunching. Strap on your strappiest heels and head out for fruity cocktails at your city’s hot-spot-of-the-moment. So out of touch that you’re not sure where you’re going? Pick up Us Weekly (no joke), ’cause it’s bound to be hot where the paparazzi are skulking.

8 Jump-start your gym routine. For some women, breaking a sweat is all the splurge they need to feel renewed. If your body is your temple and you’re in major need of renovation, consider Gyrotonic. Marrying the principles of dance, gymnastics, Pilates, and yoga, Gyrotonic (performed on a pricey pulley tower that unfortunately resembles an S&M unit) stretches and strengthens muscles in circular exercises that’ll leave you limber and rejuvenated. Seek out a Gyrotonic gym in your area and jump on this fab trend before it goes cliché.

FSA Facts to Note and Keep in Mind

Did you realize that enrolling in a Flexible Spending Account (FSA) can actually save you some hard-earned cash? The money set aside is pretax, so it’s practically like lowering your co-pay and prescription costs.

Check with your HR department to see what their deadline is for enrollment in an FSA plan. Then follow these tips.

Estimate your medical and dental spending. Think about what expenses you might have in the coming year. Ever thought about Lasik eye surgery (yes, it’s covered!) Other eligible expenses include prescriptions (even birth control), transportation to medical appointments, glasses and contact lenses, doctor co-pays, sleep aids, and many over-the-counter medications. You’ll need a note from your PCP to get reimbursed for certain expenses like massage therapy or sunscreen if you need them to treat a specific condition, but you can usually request a note online.

Find out how to get reimbursed. Some plans will give you a debit card preloaded with your allotted amount for the year, which eliminates the need to fill out paperwork and submit receipts. If you’re in a “paper plan,” the company will ask that you mail or fax your receipts to them so that they can cut you a check (or direct-deposit the money into your account). Generally, money will be deducted from every paycheck over the course of the year, but you don’t need to wait until the money has been deducted before you can use it. If you’re shelling out for something pricey like a new pair of glasses or contacts, it’s helpful to find out how quickly you get reimbursed so you won’t overdraw your checking account and get into a bind.

Use it or lose it. If you haven’t used the money in your FSA account by March 15 of the following year, you will lose it. If you still have money left, you could splurge on a new pair
of glasses, stock up on OTC meds like Tylenol, or get a flu shot.

Save on Health Insurance

Given the scary state of the economy, many people are reconsidering all areas of their budgets these days. But if you’re young and fairly healthy, and have medical insurance, you probably haven’t given health-care costs a second thought. Think again—you could be overpaying in lots of little ways that really add up. Below are suggestions for reclaiming some of your hard-earned cash.

1 Review Your Insurance Options Regularly
Your workplace probably makes it easy to roll over your benefits selections each year without reviewing them. Resist the temptation! If your company offers two or more medical insurance options, check them annually to make sure you still have the most cost-effective one. Even if the plan names have stayed the same, what they cover can change a lot over time. Also, don’t assume that the cheapest way to get insurance is through your own company—if you have a spouse or domestic partner, you might get a better deal on his or her insurance plan. Websites like ehealthinsurance.com or vimo.com offer basic price and
coverage comparisons.

2 Set Up a Flexible Spending Account (FSA)
An FSA lets you put aside money from your paycheck before taxes to pay for medical and other health-related costs. Admittedly, taking advantage of an FSA may take a bit of effort. For example, you’ll need to calculate how much to hold back from your pay at the start of each year, and you’ll have to stay current on which expenses qualify. But using pretax money can cut your out-of-pocket medical costs by about one-third—possibly enough so that you can recover from any hassle on a beach in the Caribbean.

3 Research Your Drug Options
There are a number of ways to save money on prescription drugs. Generic versions of costlier name brands are often available, and most insurance companies also have lists of preferred drugs that will cost you less. Rxaminer.com is one great resource for checking out alternatives on a particular drug. Prices vary between pharmacies too, so it’s worth calling around if you have an expensive or recurring prescription to fill. Finally, use your doctor as a resource. She’ll be able to provide guidance on what’s best for your health as well as your wallet, and may even be able to offer you free samples of prescription drugs.

4 Negotiate
It’s a little-known fact that many out-of-pocket medical costs, co-pays, and deductibles are negotiable, especially if you can legitimately argue that they constitute a financial hardship. (Say, if you’ve just been laid off.) Remember—it never hurts to ask. If you’re looking at a particularly hefty bill for a hospital stay or feel your insurance company has denied you coverage for a procedure unfairly, check to see whether your company offers access to a patients’ advocacy service such as Health Advocate to help you navigate the system.

5 Pitch A Win/Win Money-Saving Idea to HR
Your company may consider offering a new health benefit if it doesn’t cost them much and will result in healthier, more productive employees. One example is the Weight Watchers at Work program, in which a company pays to have a Weight Watchers meeting leader come into the office once a week for a session with all interested employees. This saves you the time and expense of a personal membership.

6 Stay Alert For Hidden Perks
Your workplace or insurance carrier may offer perks that are easy to overlook if your employee manual or insurance literature is gathering dust at the back of your file cabinet. Common benefits include significant discounts on gym memberships or even on alternative wellness therapies like massage. Spa day, anyone?

Recovery from a Stroke

As if you need another reason to convince you to institute an exercise regime, it turns out that people who exercise regularly may be harmed less by a stroke than those who do not. According to a new study, stroke victims who exercise throughout their lives performed better on two important scales measuring resiliency after a first stroke.

One of the two scales used was the Barthel Index, a respected measure of ability to perform 20 daily activities such dressing or bathing. “The second measure, the Oxford Handicap Scale, takes a broader approach, such as speech and reading comprehension, and the ability to return to work. Study participants who reported having had regular exercise one to three times a week before their strokes functioned significantly better than those who had been sedentary, and those who reported having done aerobic physical activity four or more times a week appeared to do even better.

Medical experts say that the relationship makes sense; if you are physically fit before a stroke, you have more capacity to adjust or compensate after the stroke. They warn that the results, however, common sensical, are still preliminary.

Not within the scope of these study but also important, experts also say there is some evidence, still very sketchy, that exercise leads to reduced risk of stroke in the first place. This is especially true of those who do vigorous exercise from the teen years into their mid-50s. But even people who keep walking as little as 20 minutes a day right through their senior years also seem to see some reduction in stroke occurrences.

The Benefits of a Bath

The American way is the no-nonsense shower. Get wet, get clean, get it over with, get onto the next project. But there are many reasons why taking an occasional bath makes sense and can have mental and physical benefits. Here are 10 points, all supported by medical research and anecdotal evidence, to think about next time you’re singing in the shower.

Stress Reduction
Getting into the tub with some swirling water can help unwind the stress of the day and let your brain relax.

Better Sleep
Immersing yourself in hot water for 15 minutes before bedtime raises your body temperature and enhances your ability to fall asleep.

Hydrotherapy
Get relief for arthritis, aches and stiffness as warm water increases blood suppy to aching joint and inflamed areas of the body.

Oh Buoy
The buoyancy of water relaxes muscles and warm water decreases muscle tension for greater flexiblility.

Breathe Easier
Steam rising of hot water can open up nasal and bronchial passes, and aids in maintaining upper respiratory health.

Headache Relief
Some people find relief from headaches by soaking in a hot tub.

Heart Health
A recent Mayo Clinic studyfound that soaking in a hot tub provides some benefits of exercise, such as lowering blood pressure, without the strain.

Cover Your Back
Four of five Americans suffer from chronic back pain. Hot water alleviates lower back pain
as well as the common ailment of knee pain.

Skin Game
Soaking in a tub is an easy way to treat large areas of skin for itching, eczema, hives, dry or crusty skin, inflamed or chafed skin and poison ivy or oak.

Serenity and Peace
A hot tub can be a statement of taking control of your personal life and time, and locking out all the other demands. Aromatherapy, candles and music can rejuvenate you.

How to Reduce the Risk of Prostate Cancer

Men who get moderate amounts of exercise regularly may reduce their risk of prostate cancer. That according to a new study published in the November 2009 issue of Journal of Urology, which reports that prostate cancer was less likely to be diagnosed in men who got exercise regularly than those who led a sedentary lifestyle.

A team at the Duke University Prostate Center and the VA Medical Center in Durham, North Carolina analyzed data from 190 men who underwent biopsies for suspected prostate cancer and found the association. About half of the patients who exercised moderately, or those who engaged in three to six hours of walking each week, were two-thirds less likely to be diagnosed with prostate cancer than their sedentary counterparts. Also of note: The researchers found that men who got exercise equivalent to one to three hours of walking each week were 86 percent less likely to develop an aggressive form of the cancer.

Is there a direct link between exercise and reduced risk? Not for certain. But the findings fit with the fact that exercise, or at least some degree of physical activity, is linked to reduced cancer risks in general. One possible theory for the lowered risk is that those who exercise also tend to have a healthy diet and lifestyle. Another possible reason is that exercise can lower the level of sexual hormones in the blood, like testosterone, that are known to promote prostate cancer growth. Yet a third explanation: exercise can boost the body’s anti-oxidation mechanisms which also helps reduce the odds of acquiring prostate cancer.

A second recent study, published in a British medical journal suggests the same statistical association, i.e., that being physically active may help reduce risk of prostate cancer. The study, done at the Karolinska Institute in Stockholm, Sweden, found that those who walk, bike or have a physical occupation show lower risk than those who sit at a desk day after day.

Nearly 200,000 men in the United States will be diagnosed with prostate cancer this year and, according to the National Cancer Institute, more than 27,000 will die of the disease.

Low Calorie Diets Extend Lifespan

A recently concluded 20-year study of Rhesus monkeys holds the promise that dramatically restricting calories —in this case a 30 percent cut—may add years to your life. The monkeys showed fewer signs and diseases of aging, lived longer than monkeys who ate more, and even looked better.

healthy eating

The findings provide support for a scientific movement, known commonly as Calorie Restriction or CR, which has long posited that a consistent ultra-low calorie diet may prolong life in humans. The theory has been around at least since the 1930s, and has spawned The Calorie Restriction Society, whose members believe that this daily regimen is “the only proven life-extension method known to modern science.”

Previous evidence about the link between eating less and living longer was based on studies of more primitive creatures like worms, flies, yeast, fish and rodents. The new study at the Wisconsin National Primate Research Center, is the first to include large mammals. In addition to living longer, the dieting monkeys showed less cancerous tumors, heart disease, diabetes, and brain shrinkage. Lead researcher, Rick Colman, Ph.D., an associate scientist at the Center, put it simply: “Monkeys in the calorie restricted group are more likely to live healthier, longer.”

Since calorie restriction, by its nature, involves the less intake of nutrients, food choices become critical. Fruits, vegetables, grains and lean protein tend to be favored over sugars or high carbohydrate items. On average, Americans consume between 2,000 and 3,000 calories a day; someone practicing calorie restriction would need to get this down to 1,500 to 2,000 daily calories.

Obviously, no one is yet sure if the findings can be generalized to human beings, and the research will go on. But experts extrapolate from the monkey study that if it works, people in their 30s who start the process could extend their lives by 8 to 10 years. Which raises the question: If you could prolong your life, but the price would be eating 30 percent fewer calories every single day, would it be worth it?