Health Items from Pages

Air filters may
improve heart and lung health

A high efficiency particulate (HEPA) filter will remove fine particulates from your air. The particulates can be produced by cooking, candles, mold, smoke and many other sources.

The filters are used in stand-alone air cleaners, such as those found on the Web and at Lowe’s and other home improvement stores. Some vacuum cleaners have HEPA filters or can be fitted with one.

Studies reported by Duke University show HEPA-filtered air improved microvascular function by up to 8.1 percent within 48 hours. Microvascular function indicates how well blood vessels respond to the body’s demands for oxygenated blood. Long-term use may lead to greater reduction in lung and cardiac risk.

Mid-life diet
mistakes

If you are age 40 or beyond, check yourself for this dietary advice by UCLA Center for Human Nutrition.

* Don’t eat like you used to. Your calorie requirement is less so there’s not as much room for sweets and fats.

* Keep healthy snacks on hand. If all you have to choose from is ice cream or hot dogs, you’re in trouble. Choose fruits, vegetables and low-fat yogurt.

* Frozen vegetables are nutritious. Have a big variety of fruits, vegetables and frozen entrees on hand.

* Eat regular meals. If you skip one, you’ll eat much more at the next meal.

* Stay away from fad diets and create a healthy eating plan for life. Over time, you’ll lose weight and be healthier.

Exercise links physical and
mental health

The centuries-old wisdom that physical activity over a lifetime helps the body and mind are being proved again today.

Exercise is not just for the young. At every age, it lowers the risk of diseases that become chronic in middle age and beyond. These include heart disease, various cancers, hypertension, osteoporosis, diabetes and Alzheimer’s disease.

How what you eat affects your mood

Researchers have long wondered why people living in the lower Mediterranean countries don’t get depressed as often as people living in northern Europe. One thing they discovered: It isn’t the sunny days or a nice blue ocean to look at. It’s their diet.

They studied more than 10,000 Spaniards who filled out a long food questionnaire. Then they checked for depression some years later.

Those who consumed more olive oil and less fat, had a moderate intake of alcohol and dairy products, and ate a lot of beans, fruit, nuts, cereal, vegetables and fish were far less likely to be depressed.

Doctors at Tufts University offer this happy-plate advice:

* Eat breakfast and have healthy snacks to avoid drops of blood sugar.

* Try complex carbohydrates, like whole grains, for increased feeling of calm.

* Protein can boost alertness.

* Folate is important. It is in fortified cereals, leafy vegetables, okra, asparagus, bananas, melons, beans, orange juice and tomato juice.

* Don’t overdo alcohol. It is a powerful depressant.

* Coffee is an antidepressant, but too much can give you the jitters.

* Skip the chocolate. It improves mood at first, but makes you feel even worse when its effect wears off.

what you can do about painful jaw joints and muscles

About 10 million Americans suffer from painful jaw joint and muscles called TMJ disorders. They bring jaw pain that interferes with sleep and makes it hard to eat or speak.

The symptoms can also bring pain to the backs of the eyes, the shoulders, neck and back.

The culprit is the joint that connects the lower jaw to the bone at the side of the head and its connected muscles. Temporomandibular pain is often blamed on misaligned teeth and dental problems, but there are other causes

In some patients, the problem is related to repeated movement of the jaw caused by tooth grinding while they sleep. Stress-related clenching of the jaw muscles may be the cause. Or there could be a problem with the joint.

Treatment begins with self-care.

* Rest the joint. Limit jaw movement while eating, yawning and laughing. Avoid gum chewing.

* Use heat to relax the muscles. Apply a heating pad, hot towel or water bottle for 20 minutes at a time.

* Use over-the-counter NSAIDs like aspirin and ibuprofen. If they aren’t effective, your doctor may prescribe a medication to treat anxiety or stress.

* When misaligned teeth are the problem, a dentist or orthodontist can prescribe an orthodontic device.

* Get physical therapy. There are exercises that can help with jaw muscle strength.

In 10 percent to 15 percent of sufferers, none of these help. A doctor will then consider outpatient arthroscopy, according to Johns Hopkins Hospital. Under anesthesia, a tiny camera and instruments are moved to the site.

The surgeon can remove excess joint cartilage or bone fragments, correct misaligned discs, reshape bone, or remove bone spurs.

Afterward, you are advised to eat soft foods, avoid excessive jaw movement and take physical therapy.