Bring Back the SIESTA!

It's no secret that regular exercise offers numerous heart-healthy benefits, which can be a prime motivator for getting people off the couch and into the gym. Now researchers are suggesting another lifestyle habit - one that may prove to be an easier sell - may benefit the heart as well: regular naps!

A new six-year study from the Harvard School of Public Heath followed more than 23,000 people in Greece who had no history of coronary heart disease, stroke or cancer. Researchers found that people who napped at least 30 minutes a day, three times per week, were 37 percent less likely to die of heart disease than their non-napping counterparts. Even those who napped only occasionally reduced their risk by 12 percent. According to lead researcher Dr. Dimitrios Trichopoulos, the risk reduction was equivalent to that seen with drugs commonly prescribed to reduce cardiovascular risk, such as statins.

Although they were unable to determine exactly how napping protects the heart, researchers believe that stress relief may be part of the equation.

While regular naps may be beneficial - at least to your health, if not your job - cardiologists still recommend the tried and true for lowering the risk of cardiovascular disease: not smoking, lowering both cholesterol and blood pressure, maintaining a healthy weight, exercising regularly, and now naps!

Source: Archives of Internal Medicine, 2007; 167, 296-301

Exercise and the Placebo Effect

People who believe their workouts are beneficial actually obtain greater benefits than those who perform the exact same activities, but don't consider it vigorous enough to be exercise.

Harvard researchers enlisted 84 female housekeepers working at seven different hotels. Half the women (the informed group) were told that the work they did each day - cleaning approximately 15 rooms - was enough to meet or exceed the Surgeon General's activity recommendation for good health. The health and fitness levels of both groups were tested at the beginning of the study and again four weeks later.

Prior to the study, two-thirds of the women said they didn't exercise regularly, while one-third said they didn't exercise at all. After four weeks, about 80 percent of the informed group said they exercised regularly and, on average, they had lost 2 pounds, lowered their blood pressure by 10 percent and showed reductions in body-fat percentage, body mass index and waist-to-hip ratio. The uninformed group saw no significant changes in any of these measurements.

"These results support the hypothesis that exercise affects health in part or in whole via the placebo effect," write lead researchers Dr. Ellen Langer and Alia J. Crum. "Whether the change in physiological health was brought about directly or indirectly, it is clear that health is significantly affected by mind-set.

Source: Psychological Science, 2007; 18, 2, in press..

A recent addition to our clinic library is "In Praise of Slowness: Challenging the Cult of Speed" by Carl Honore. He illustrates the beauty of 'slow' in order to better enjoy what you are doing. In our fast-paced 'multitasking' world, it is important to find the time for our selves. This book provides a great example of the possibilites:

"These days, many of us live in fast forward - and pay a heavy price for it. Our work, health and relationships suffer. Over-stimulated, over-scheduled and overwrought, we struggle to relax, to enjoy things properly, to spend time with family and friends. The Slow movement offers a lifeline. It is not a Luddite plot to abolish all things modern. You don't have to shun technology, live in the wilderness or do everything at a snail's pace. Being "Slow" means living better in the hectic modern world by striking a balance between fast and slow. In Praise of Slow is the first handbook for the emerging Slow movement. Through a blend of anecdote, reportage, first-hand experience, history and intellectual inquiry, it explains how the world got so fast and why slowing down can pay dividends in every walk of life"

Another view on 'slow' is the Slow Food Movement that began in Italy in response to a fast food restaurant 'invasion'. There are groups throughout the world that are taking the time to appreciate the simple pleasure of eating good food and savoring the experience.

"Slow Food is also simply about taking the time to slow down and to enjoy life with family and friends. Everyday can be enriched by doing something slow - making pasta from scratch one night, seductively squeezing your own orange juice from the fresh fruit, lingering over a glass of wine and a slice of cheese - even deciding to eat lunch sitting down instead of standing up."

Take some time to check out the links on the website from Carl Honore and invite yourself to an evening of enjoyment.