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Researchers: Everything You Know About Dieting Is Wrong

Everything you know about dieting is wrong, say US scientists who have devised a new formula for calculating calories and weight loss that they hope will revolutionize the way people tackle obesity. Obesity rates have doubled worldwide in the past 30 years, coinciding with a growing food surplus, and the ensuing epidemic has sparked a multibillion dollar weight loss industry that has largely failed to curb the problem. Current standards in the United States, where two thirds of people are overweight or obese, advise people that cutting calories by a certain amount will result in a slow and steady weight loss over time. But that advice fails to account for how the body changes as it slims down, burning less energy and acquiring a slower metabolism, researchers told the American Association for the Advancement of Science meeting in Vancouver. The result is a plateau effect that ends up discouraging dieters and sending them back into harmful patterns of overeating. As an example, researcher Kevin Hall offered up his large vanilla latte, purchased at a popular coffee shop. When he asked, the barista told him it contained about 240 calories. "The notion was if I drank one of these every day and then I replaced it with just black coffee no sugar, then over the course of a year I should lose about 25 pounds, and that should just keep going," Hall told reporters. "People have used this sort of rule of thumb to predict how much people should lose for decades now, and it turns out to be completely wrong." Hall, a scientist with the US National Institutes of Health, said his work aims to "come up with better rules and better predictions of what is going to happen when an individual changes their diet." He and colleagues said their scientific model is aimed to help doctors and policymakers, while a "back-of-the-envelope calculation" for consumers means cutting small amounts of daily calories, but expecting to cut more over time. "If I want to lose 10 pounds of weight eventually, I have to cut 100 calories per day out of my diet," Hall explained. "You'll get halfway there in about a year, and then you will eventually plateau, (reaching the goal) after about three years," he added. "For folks abroad that works out to about 100 kilojoules per day per kilogram. The contrast is the old rule of thumb predicts twice as much weight loss after a year, and it gets worse after that." The new model gives dieters one calorie goal for short term weight loss and another for permanent weight loss. Exercise is also calculated in to help set realistic goals. Tests on small numbers of adults who were fed strictly controlled diets showed the model was accurate, though real-life situations are harder to predict. Study co-author Carson Chow, also with NIH, said the daily calorie cut needed for weight loss was actually smaller than researchers anticipated. "It is essentially one cookie different a day, so a 150 calorie cookie leads to a seven kilogram (15 pound) difference in weight. That is huge in my opinion," Chow said. Their model was first published in The Lancet in August 2011, and a link is available at http://bwsimulator.niddk.nih.gov. "People can plug in some information about their initial age, their height, their weight, some estimate of their physical activity level," Hall said. Add in a goal weight and the "model will simulate what changes of diet or exercise that person would have to do to achieve that goal weight, and then even more importantly what they need to do permanently maintain that weight loss." Since The Lancet article appeared, the notion has not exactly taken the world by storm, in part because it's not primed for public use, but is mainly aimed at doctors and researchers with adult American patients for now. Also, if a dieter enters an extreme weight goal, the number of calories the model returns may be much too low to be realistic or healthy, so it needs an expert's interpretation. "It's not particularly user friendly ... but it is still relatively informative," said Hall, who maintains hope that some day his message will be heard. "There is a lot of inertia behind these old rules of thumb," he said, adding that he was heartened by an editorial in December in the journal of the American Dietetic Association that commented on the idea of a weight loss plateau and mentioned the new simulator. "It's going to take some time to get the public and the professional community aware that there is a new way of doing things, and we actually have some tools that weren't available before."

Study Uncovers Cause of Morning Heart Attacks

Scientists on Wednesday said they had uncovered the first molecular proof that the "biological clock" is linked to a type of sudden, fatal heart attack. Ventricular arrhythmia, or abnormal heartbeat, occurs most frequently after waking in the morning — and also to a lesser degree in the evening hours — and causes a high number of deaths. Reporting in the journal Nature, researchers in the United States said they had uncovered the first molecular link between this risk and circadian rhythm, the term by which biological processes vary according to a 24-hour period. The finger points at levels of a protein called Klf15, they said. Previous research has found Klf15 to be a circadian controller — and, startlingly, is also lacking among some patients with heart failure. The team created mice that had been genetically engineered to either lack Klf15 or make the protein excessively. In both cases, the rodents had a much higher risk of arrythmias compared to normal counterparts. "It is the first example of a molecular mechanism for the circadian change in susceptibility to cardiac arrhythmias," said Xander Wehrens of Baylor College School of Medicine in Houston, Texas. "If there was too much Klf15 or none, the mice were at risk for developing the arrhythmia." Klf15 is only one step in a complex molecular cascade, the researchers believe. It controls another protein, KChIP2, which affects potassium-generated electrical current that flows though heart muscle cells called cardiac myocytes. When levels of KChIP2 fluctuate, this causes electrical instability in the myocytes. As a result, the heart muscle's action becomes impaired and it takes longer (or conversely, less time) to empty the ventricle — the heart's pumping chamber. The heart loses the regularity of the beat and labors to pump blood efficiently. Co-author Mukesh Jain, of the Case Western Reserve University School of Medicine in Cleveland, Ohio, said that further work could well uncover other circadian-related causes. The discovery opens up intriguing paths of research in pinpointing individuals at risk of nocturnal death and devising drugs to shield them, Jain added.

How to Sleep Better With COPD

If you suffer from COPD breathing problems, getting enough shut-eye is difficult – and related health conditions like acid reflux, sleep apnea and pregnancy can make things worse. These doctors’ tips and techniques will help you to snag the slumber time you need. Plus, are you smart about sleep? Chronic obstructive pulmonary disease (COPD) and sleep make poor bedfellows. You take longer to drift into slumber, sleep fewer hours and wake frequently throughout the night. After all, it’s hard to sleep when you’re coughing and wheezing, have chest pain or tightness, or struggle to breathe. And other conditions that often accompany COPD – such as acid reflux, hormonal fluctuations and sleep apnea – can turn attempts to snooze into a bad dream. “Patients with COPD often complain of difficulty initiating and maintaining sleep,” says Pittsburgh lung specialist Brian Carlin, M.D., chair of the COPD Alliance, an educational organization for doctors. That's because COPD is a condition in which breathing becomes more and more difficult, usually a result of bronchitis (a long-term wet cough) or emphysema (a breakdown of the lungs over time). Its main causes are smoking or exposure to pollution and other lung irritants. Taken together, COPD and sleep loss can lead to daytime fatigue, depression and memory issues, as well as more serious consequences, such as heart arrhythmia, weight gain, insulin resistance, pulmonary hypertension (high blood pressure within the lungs), and possibly even a heart attack due to extreme stress on the heart. Although you may not be able to eliminate the COPD symptoms that affect your slumber, there are ways to minimize their impact. Lifestyle changes are a good start. First, anyone with COPD should stop smoking, and reduce or eliminate exposure to secondhand smoke. Next, a healthy diet with plenty of fruit, vegetables and whole grains may also help you get more sleep, because people with COPD often have low levels of antioxidants and certain minerals (including vitamins A, C and E, potassium, magnesium, selenium and zinc). This can contribute to poor lung function, according to the University of Maryland Medical Center. Here are some common sleep-obstructions for those with COPD, with tips and techniques to help you get the rest you need. Lung problems COPD connection: Whether your COPD is due to emphysema or chronic bronchitis, the symptoms are the same: chronic cough (with or without mucus), feeling short of breath and wheezing – all can keep you up at night or wake you. How to get relief: Use inhaled anticholinergic medications, which inhibit nerve impulses and reduce nighttime coughing and wheezing, recommends David Edelson, M.D., founder and medical director of HealthBridge, a health care facility in Manhasset, N.Y. For flare-ups or worsening symptoms, inhaled steroids can help reduce airway inflammation. Other parts of your treatment program may include pulmonary rehabilitation, which focuses on exercise, nutrition and breath training. In serious cases, you may also be given extra oxygen. Acid reflux COPD connection: Heartburn-promoting acid reflux (also known as gastroesophageal reflux disease, or GERD) can cause a chronic cough, thus worsening the bronchitis component of COPD. How to get relief: Acid-reducing medications – either prescription or over-the-counter – will help control your symptoms. Also, “avoid alcohol, caffeine, chocolate, tobacco, as well as peppermint or spearmint candies or gum” – all of which can trigger reflux, Edelson suggests. “Don’t eat heavy meals late at night, and keep meals smaller and more frequent,” he adds. Medication issues COPD connection: COPD medications such as anticholinergics and beta agonists (which work on receptors for adrenaline and other chemicals) are “bronchodilators,” meaning they relax muscles around the airways to make breathing easier. Beta agonists in particular can also interfere with sleep, Edelson says. They stimulate the central nervous system, which may increase heart rate, raise blood pressure and trigger the “fight or flight” reaction, putting the brain in a state of high alert. How to get relief: If you suspect your medications are the reason you toss and turn, talk to your doctor about changing them or adjusting the dosage. Sleep position COPD connection: Lying down may make breathing more difficult, because your diaphragm has to work harder to inflate the damaged lung. “Sleep position can certainly have an effect on breathing,” says Loutfi Aboussouan, M.D., a specialist in lung disease and sleep medicine at the Cleveland Clinic in Ohio. “Lying on your back reduces your lung capacity compared to sitting or standing,” he says. “For patients with a compromised lung capacity or with sleep-related breathing disorders, this may cause a drop in blood oxygen level.” How to get relief: Try elevating the head of the bed on six-inch blocks, using a foam pillow wedge, or even sleeping in a reclining chair, Edelson suggests. Sleep apnea COPD connection: Apnea is characterized by stopped breathing, occasional or frequent, as you sleep. If you have it in addition to COPD (a combination known as “overlap syndrome”), you’re at greater risk of hospitalization and even death than people who have just one condition, according to a 2010 study published in the American Journal of Respiratory and Critical Care Medicine. “Combined with already low blood oxygen levels seen in advanced COPD patients, apnea [stopped breathing] or hypopnea [diminished breathing] can starve the heart muscle of oxygen,” Edelson says. “This can result in serious heart arrhythmia, congestive heart failure or a myocardial infarction [heart attack].” How to get relief: Diagnosing overlap syndrome is the first step, Aboussouan says. He recommends that patients undergo a sleep evaluation – including nocturnal oximetry (which measures oxygen levels in your blood) and, if sleep apnea is suspected, a polysomnogram, which records brain activity, eye movements, heart rate and blood pressure. Once overlap syndrome is diagnosed, your treatment would include CPAP (continuous positive airway pressure) – a means of delivering oxygen through a face mask. Pregnancy COPD connection: Pregnant women with COPD can experience worsening symptoms, Aboussouan says. The increase in estrogen can have inflammatory effects, such as swelling of the mucous membranes, making breathing more difficult. Also, pregnant women are likely to have narrowed upper airways, contributing to a greater risk of snoring and sleep apnea. The hormone progesterone can also be a culprit, according to Aboussouan. While in some conditions it can actually improve sleep apnea, it may also trigger “central apneas” (a temporary interruption of the drive to breathe when carbon dioxide is too low). Add to this a growing fetus and expanding uterus, which put even more pressure on the chest cavity, and it’s not surprising that pregnant women with COPD have a hard time sleeping. How to get relief: Pregnancy is no time to skip your medications. “It’s more dangerous for the fetus if the mother doesn’t use the inhalers, because the lack of oxygen and difficulty breathing puts the fetus at risk,” says Georgianna Donadio, Ph.D., an integrative health expert in Wellesley, Mass. She suggests finding “elongated” positions (such as sitting up straight, without slouching) so the baby doesn’t press up against the ribs as it grows, which makes breathing more difficult. It may also help if you control how much weight you gain. In fact, try to stabilize your body weight before you become pregnant, Donadio advises. “Women with extra weight generally have a harder time with COPD because of the increased demand of body mass on the lungs and heart,” she says. Depression and anxiety COPD connection: About 40%of patients with COPD experience depression or anxious feelings, according to a 2008 article in the journal Chest. And that can cause sleep problems. How to get relief: Your doctor may suggest medication. Common antidepressants such as SSRIs [selective serotonin reuptake inhibitors] and SNRIs [serotonin–norepinephrine reuptake inhibitors] are good choices, Edelson says. Unfortunately, many antidepressants promote weight gain, which can worsen COPD, notes psychiatrist Matthew Edlund, M.D., author of The Power Of Rest: Why Sleep Alone Is Not Enough (HarperOne). Work with your doctor to find a medication and dosage to avoid or control this side effect. Edlund recommends cognitive behavior therapy (CBT) or psychotherapy, as well as joining a COPD support group. “They can prove very valuable in making your overall life better, through social support and learning from others,” he says. He also suggests regular exercise – even in short bouts – because it has the dual effect of boosting your mood and improving your ability to use oxygen. Are You Smart About Sleep? Getting a good night's sleep affects every aspect of your day, including your mood and your ability to be productive. And if that doesn't get your attention, listen up: Your sleep habits can even affect the number on the scale. Find out if you're smart about sleep, or if you need to be schooled by the Sandman.

Want Better Health? Turn to Your Spice Rack

Ginger, garlic and other spices not only add flavor to food, but can ease inflammation, lower cholesterol and improve digestion. Read on for daily doses, recipes and seasoning secrets… In cultures around the globe, tree bark, shrubs, seeds and bulbs have been used as food enhancers for centuries. Sound unappetizing? You’ve used them too, as cinnamon (made from tree bark), rosemary (shrub), mustard (seed) and garlic (bulb). These plants and their products not only heighten flavor, but also play a significant role in our overall health. In fact, 80% of all people use plants as medicine to treat everything from digestive distress and fever to muscle pain and asthma, according to the World Health Organization. In the U.S., we do the same, but less directly. Ever taken an aspirin? To relieve pain, the famed Greek doctor Hippocrates prescribed willow-tree bark and leaves because of their active ingredient salicin, a chemical precursor to aspirin. These days, we only have to look as far as the kitchen to find herbs and spices containing antioxidants and other phytochemicals to boost our health. “A pill is boring,” says Beth Reardon, M.S., R.D., an integrative nutritionist at Duke Integrative Medicine in Durham, N.C. “By including more plant foods, like spices, in your diet every day, you can improve your health. They have a cumulative effect.” Read on for the best medicine in your spice rack. (Note: Experts, including Reardon, recommend consuming the real food rather than supplements. You can never be sure of the content of supplements that may increase risk of side effects.) Turmeric Spice source: Often called Indian saffron, this spice is known for its golden-yellow color. It’s often found in curry powder and many types of mustards. The shrub that produces turmeric is part of the ginger family and grows widely in India and other parts of Asia. Reason to season: Instead of popping an ibuprofen (Advil) next time you have joint pain, sprinkle powdered turmeric into your stew or soup. Its active ingredient is curcumin, which provides the spice’s yellow color and may help decrease symptoms of arthritis, tendonitis and other inflammatory conditions. “Some studies show that the anti-inflammatory properties of turmeric are just as good as conventional NSAIDs [nonsteroidal anti-inflammatory drugs like Advil], without the side effects of gastric distress,” says Elina Kaminsky, R.Ph., C.N.C., a pharmacist and nutrition consultant at Weill Cornell Medical College in New York City. Daily dose: 1/2 teaspoon may be enough to alleviate some joint inflammation, says Reardon. Kitchen tip: Turmeric has a musky, ginger-like taste. It’s delicious when paired with savory dishes such as lentils, steamed vegetables and scrambled eggs. Try it in this Moroccan Vegetable Soup. Ginger Spice source: The tough, bumpy underground stem of the ginger plant has been used for its flavor, scent and therapeutic properties in Asian cultures for centuries. Reason to season: Dried or fresh, ginger is a powerful remedy for stomach ailments. “It can [prevent] nausea and gastrointestinal upset resulting from pregnancy, chemotherapy and motion sickness,” Reardon says. Also, some studies suggest ginger can relieve inflammation and reduce joint and muscle pain from rheumatoid arthritis and osteoarthritis, according to the American Academy of Family Physicians. Daily dose: 1/4-inch slice fresh ginger; 1/3 teaspoon powdered. On store shelves, you’ll also find it candied and pickled, but fresh ginger is best, says Reardon. Kitchen tip: The juicy root has a tingly, pungent sweetness that adds a peppery warmth to fruits, rice, meats such as poultry or ham, marinades and chutneys, and salads. For a soothing tea, slice or grate fresh ginger and add to boiling water sweetened with honey. (Store in the fridge.) Try it in this Edamame-Ginger Dip. Garlic Spice source: Often called the stinking rose, garlic is an edible bulb from the lily family. Reason to season: Chopping or crushing raw garlic releases its active medicinal component, allicin, which can help lower cholesterol and blood pressure and slow development of atherosclerosis (artery hardening). “Garlic can also act as a mild blood thinner and prevent blood clots,” Reardon says. Consuming garlic might also decrease the risk of stomach and colorectal cancers by inhibiting tumor growth, according to the National Cancer Institute. Daily dose: One raw clove. Although high heat may destroy some of garlic’s medicinally active compounds, cooked garlic still confers health benefits, says Kaminsky. Kitchen tip: Chop a few fresh cloves and add to extra virgin olive oil, then drizzle over greens, salads and pasta dishes. In the refrigerator, this seasoned oil remains fresh for about a week. Or use whole, cooked cloves to season meats, potatoes and rice dishes. Try it in this Lemon-Garlic Marinated Shrimp. Cayenne Pepper Spice source: This fiery powder comes from dried, ground red chili peppers. Reason to season: Cayenne’s active ingredient is capsaicin, the compound that gives peppers heat and pharmaceutical potential. Cayenne powder is used to stimulate digestion and protect the heart, says Kaminsky. “It’s also used to treat colds and congestion, and as a carminative [flatulence reducer].” Daily dose: 1/4 teaspoon daily, says Reardon. Kitchen tip: Try cayenne instead of black pepper with veggies, salads, soups and stews. Add a fiery zing to fruit by sprinkling a pinch (a little goes a long way) on fresh mangos, papayas, cantaloupe and coconuts. Try it in this Southwest Black Bean Soup. For an even higher dose of capsaicin, use chopped chili peppers, such as jalapeno, in chili and other bean dishes, soups, salsas and chutneys. Try it in this Roasted Chicken Tenders with Peppers and Onions. Cinnamon Spice source: This aromatic, sweet spice is made from the brown bark of the cinnamon tree. Reason to season: A spoonful of spice may help the sugar go down. Cinnamon consumption can reduce glucose, triglyceride and LDL “bad” cholesterol levels in people with type 2 diabetes, according to a 2003 Beltsville Human Nutrition Research Center study. If you're not diabetic, “during cold and flu season, drink hot milk with honey and cinnamon to warm you up,” Kaminsky suggests. Daily dose: 1/2-1 teaspoon of ground cinnamon is all you need, says Reardon. Kitchen tip: Available on store shelves as a ground powder or dried, tubular stick, cinnamon enhances the flavor of sweet potatoes, sugar-topped buttered toast, soy milk, oatmeal, baked apples and many desserts. Grating cinnamon stick into your coffee or tea adds a fragrant sweetness. Try it in this Spiced Corn & Rice Pilaf. Seasoning secrets How you store and cook spices affects their efficacy. Here are some tips: Store spices and herbs in a cool, dry place (out of direct sunlight). Remove seeds from peppers to turn down their heat. Add ground spices near the end of cooking time, since they release their flavor immediately. Whole spices should be added at the beginning of cooking so their full flavor can be extracted. Crumbling whole herbs just before use releases their flavor. Chop or smash garlic cloves to release allicin, the active health-promoting ingredient. Seasoning glossary Not sure what you’re sprinkling on your food? Read on to learn how herbs, spices and other seasonings differ from one another. Herbs are the stems and leaves of shrubs and can be used fresh or dried. Examples: parsley, chives, thyme, sage, oregano, mint, rosemary, tarragon, basil, dill, cilantro, coriander. Spices are the seeds, buds, berries, bark, root or fruit of tropical plants and trees. Examples: curry, turmeric, cumin, cinnamon, cloves, nutmeg, allspice, mustard seed. Alliums are bulbous plants in the lily family. Examples: garlic, green onions, onions, shallots, leeks, chives. Peppers are the edible fruits of the Capsicum species. Examples: jalapeno, Anaheim, habanero, serrano. Adapted from an article originally published in Viv magazine. What’s Your Food Cures IQ? Food is medicine. That's the message from renowned nutritionist Joy Bauer. In her groundbreaking book Food Cures, she reveals the foods that manage, treat and even cure common health concerns such as arthritis, heart disease, diabetes and more. Do you have the prescription for better health?

Managing Your Condition 12 Ways to Protect Your Joints

Want to stay limber and pain-free as you get older? Then babying your joints is a must. If you suffer from osteoarthritis, the most common degenerative joint disease, you need to protect yourself. Learn how 12 joint-smart moves help relieve pain and keep you moving. Plus, how much do you know about osteoarthritis? We power-walk to keep hearts strong and lift weights to build muscle, but most of us never think about our joints until they hurt. More than 1 in 5 American adults have a painful degenerative joint disease, according to the Centers for Disease Control and Prevention (CDC). The most common is osteoarthritis, which develops when cartilage – the smooth tissue that covers and cushions bones where they meet – wears away, leaving bones to grind painfully against one another. Age and genetics play a role in joint problems, but a sedentary lifestyle also makes a big difference. "Joints like motion and exercise," says Heinz Hoenecke, M.D., an orthopedic surgeon at Scripps Clinic in La Jolla, Calif., and head team physician for the San Diego Padres. Here are 12 joint-smart moves to remain pain-free even in your golden years. 1. Do lighten your load Maintaining a healthy weight is the best way to protect joints, especially load-bearing, injury-prone knees and hips. Extra pounds mean extra stress and a higher risk of tears, fracture and osteoarthritis. “The knee feels about four times your body weight with each step,’’ says Michael Dansinger, M.D., an obesity researcher at Tufts Medical Center and nutrition doctor for "The Biggest Loser." If you’ve been promising to drop 10 pounds, start today. That’s enough to cut your risk of osteoarthritis by 50%, Dansinger says. 2. Do move! Staying active is a must. Movement lubricates joints by stimulating the flow of synovial fluid. This gooey substance, which surrounds joints, facilitates mobility – like oil in a car engine – and nourishes cartilage. Physical activity also strengthens muscles, which reduces stress on bone and cartilage inside the joint. 3. Do strengthen your core Shaping your midsection means more than great abs; it also helps your joints – all the way to your toes. “A lot of your power, strength and balance comes from the core," says Patrick McCulloch, M.D., an orthopedic surgeon at the Methodist Center for Sports Medicine in Houston and physician for the Astros baseball team and Houston Ballet. Strong core muscles offer more stability and control over movements. You’re much more likely to plant feet firmly, rotate shoulders properly or flex knees smoothly – and less likely to twist a joint, land hard or make other movements that’ll cause pain. This is true not only when you’re exercising, but also doing routine tasks, such as hauling yourself out of bed or walking down stairs. Yoga, Pilates and weight training three times a week all help increase core strength. 4. Do try tai chi The Chinese martial art of tai chi has special features that help joints. A 2009 Tufts University study found that tai chi reduced pain and increased joint function in people with knee osteoarthritis. The practice uses gentle, rhythmic movements to improve alignment, strength, coordination and flexibility, and relieve stress. Researchers believe the combination of physical and mental benefits may have potent effects on joint health. 5. Do run smart Running is great for cardio health, but will racking up miles every year ruin knees? Not necessarily, experts say. Although low-impact exercise is kinder to joints than the pounding of running, basketball, volleyball or kickboxing, a review of research, published in the Journal of the American Osteopathic Association in 2006, found that moderate levels of running don’t increase risk of knee or hip osteoarthritis. Still, injury is a possibility. “If running is your thing, figure out a safe way to do it," McCulloch says. His tips: If you’re new to the sport, start with short distances – 1-2 miles or 2-3 times a week and increasing distance by 10% a week. If you’re new to exercise, build your muscles first with low-impact activities. Run on a trail or soft track, not pavement, to reduce impact. Wear shoes designed for running, and replace them before the cushioning wears down (every 250-300 miles). Use running socks – which wick away sweat that can trigger blisters. Try cross-training: Switch between running and a gentler sport – such as bicycling or swimming – to avoid joint injuries from overuse. 6. Do fill up on fish The underlying cause of many joint problems is chronic low-level inflammation caused by microscopic tears in cartilage. Most people don’t feel these injuries, because cartilage has no nerve endings, but over time inflamed tissue weakens and breaks down. “Prevention is key, and reducing inflammation is central to that,’’ says Tieraona Low Dog, M.D., a director of the University of Arizona’s Program in Integrative Medicine. Omega-3 fatty acids are among nature’s most potent anti-inflammatory compounds. And fatty fish – salmon, herring, lake trout and tuna – are some of the richest sources. Fish are also high in protein, which helps your body form cartilage. Eat at least two servings a week – 3.5 ounces cooked or 3/4 cup canned. 7. Don’t slouch Your mother was right when she nagged you to sit up straight. Erect posture keeps weight evenly distributed over your body. Slouching, on the other hand, pushes your (surprisingly heavy) head forward, increasing stress on joints. It’s a recipe for strained ligaments (the connective tissue in joints). Try this: Get up from your chair and stand against a wall without adjusting your upper back and shoulders. Are the backs of your shoulders, head and butt touching the wall? If not, straighten up. 8. Don’t sashay in stilettos High heels look sexy, but many studies show that wearing them too high, too often can hobble you. High heels shift joint positions at the knee, hip and trunk in ways that hurt the lower back, according to a 2010 Iowa State University study. And as heels get higher, the load on the knees increases. The conclusion: “The higher the heel, the greater the risk,’’ says Phil Martin, a kinesiology professor at Iowa State. 9. Do lose that heavy handbag Many women find it convenient to take all their essentials wherever they go. But if you carry too much weight in a purse or tote bag, you’re punishing your finger joints and wrists. “Don’t use small joints to carry big loads,’’ advises Susan Biali, M.D., author of Live a Life You Love: 7 Steps to a Healthier, Happier, More Passionate You (Beaufort Books). There are better ways to haul your stuff: A well-designed backpack distributes the load across shoulders and upper back. If that’s not your style, use a shoulder bag, not a purse. And whatever bag you carry, pack it only with things you really need. 10. Don’t be a weekend warrior If you spend weekdays sitting at a desk, in the car or on the couch, don’t make up for it by running 15 miles or playing three straight tennis sets on weekends. Weekend warriors increase the risk of knee and other joint injuries and face more painful problems down the road, according to The Nurse Practitioner, a journal for primary-care clinicians. A 2003 study published in Canada’s BC Medical Journal found that people with sports injuries are at high risk of re-injury. And a 2007 study in the American Journal of Sports Medicine found that 10-20 years after tearing a major knee ligament, one of the most common knee injuries, you’d face a 50% chance of having arthritis in that joint. If you can exercise or play sports only on the weekend, focus on moderate, low-impact activities – and try to get at least 30 minutes of exercise on other days. For more intensive training, spread activities throughout the week. 11. Do avoid processed foods Potato chips, cookies, commercial baked goods and other highly processed foods are generally made with oils high in destructive omega-6 fatty acids, which promote inflammation, and over time create joint pain. To reduce your consumption, read package labels and avoid products made with corn, vegetable or safflower oils or shortening. Go easy on margarine and mayonnaise too. And make your own salad dressings with olive oil and vinegar. Try this easy All-Purpose Vinaigrette. 12. Don’t push through joint pain Muscle soreness after exercise is often a sign of hard work, not injury. But with joints, pain always indicates too much stress. “If a joint hurts or swells, it’s telling you it’s unhappy,” McCulloch says. “You should listen.’’ That’s a warning to stop what you’re doing and let the joint rest. For more information, visit our new Arthritis Health Center. Are You Bad to the Bone? For years, you’ve been the first one on the tennis courts, the weekend hiker, the intrepid gardener on your knees for hours. While all those activities are great for you, they can also be hard on your joints.