Health Pulse Cutting sugar the smart way e World Health Organization (WHO) advises limiting sugar to six to 10 per cent of your daily calories – think half of a small donut. Easier said than done, of course. If you nd it hard to walk the talk, these baby steps can point you in the right direction. ▶ Watch what you drink: Instead of that sugary soda or energy drink, squeeze some lemon juice or plop some fruit chunks into a glass of soda water. Most experts also give the nod to one diet soda per day. Start by replacing one sweetened drink per day, and pick up steam as you go along. ▶ Watch what you bring home: Rather than a package of cookies, buyonegourmet cookie from the artisanal bakery down the street – and savour it fully. And, while you’re at it, remove the sugar, honey and jam from your kitchen table. ▶ Reduce the sugar in recipes: When baking desserts, cut the sugar by one-third to one-half. To keep the avour quotient high, add ingredients such as almond extract or lemon zest. ▶ Share the sweetness: You don’t need to give up crème brulée forever and ever but, next time you’re at a restaurant, split the order with someone else. e rst few bites always taste the best, anyway. Sources: WebMD, American Heart Association New reasons to say yes to sex The health benefits of sex go far beyond oxytocin and that post-coital glow. Some research suggests that regular sex can boost your ability to retrieve memories and even help your brain grow neurons. en there’s the immune advantage: in one study, university students who had sex once or twice a week had higher levels of immunoglobulin A (a powerhouse immune-system molecule) than their more sexually restrained counterparts. Post-menopausal women have yet another reason to keep having sex: regular sex keeps the vaginal tissues from getting thin and brittle, which could lead to injuries during sex (and a vicious cycle of avoidance and discomfort). And men, take note: in a study of almost 30,000 men, those who reported ejaculating more than 21 times a month had lower odds of developing prostate cancer than infrequent ejaculators. ( at said, the overall evidence on sex and prostate cancer is mixed.) ere’s nothing wrong with taking a break from sex. But if you have a willing partner, regular sex will help you feel more connected and inclined to support each other. To put it simply: if you have a choice between yes and no, go with yes. Source: Web MD The day after (a bad night’s sleep) Whether a heavy meal, a sore knee, or Net ix is to blame, sometimes you just can’t sleep well. To get back on track a er “one of those nights,” follow these energy-boosting strategies. ▶ Eat smart at breakfast: Go for protein-rich foods like eggs or yogurt. No harm in pouring yourself some co ee, though two cups will leave you as alert as you’re going to get. ▶ Go for a walk: movement energizes your brain and sunlight gives your body cues to wake up. ▶ Have a nap: (One of the perks of being a snowbird: naps are allowed.) A 25-minute nap in the early a ernoon can leave you refreshed. Any later or longer may interfere with your sleep the following night. ▶ Move through the mid-a ernoon slump: a small amount of activity is all it takes to bring your energy back up. In one study, 10 minutes of stair-walking boosted energy more than a can of ca einated soda. ▶ Don’t move up your bedtime: To avoid a repeat performance the next night, stick to your regular bedtime. Eating a light dinner and skipping the wine will help keep you awake. And Net ix? ink twice before watching the gun ght scenes. Source: Web MD 40 | www.snowbirds.org
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