Everyday health problems solved

Order Dessert or a Second Glass of Wine?
Better choice: dessert
Sweet tooths, rejoice! While no one is suggesting that it's healthy to eat a rich dessert, the research is pretty clear: Women should have no more than one drink a day.

"There's some evidence that moderate alcohol intake lowers the risk of heart disease, but one a day is considered the limit for women," says JoAnn Manson, chief of preventive medicine at Boston's Brigham and Women's Hospital. (Some experts say that having two a couple of days a week is OK.)

There are other problems with alcohol, even in moderation. "Alcohol consumption is associated with an increased risk of breast cancer," says Heather Spencer Feigelson, Ph.D., a senior epidemiologist at the American Cancer Society, in Atlanta. "And while the risk of breast cancer from one glass of alcohol is small, I'd choose dessert over a second cocktail."

But… Since being overweight also raises the risk of breast cancer, as well as of diabetes and heart disease, go easy on the dessert. Sorbet or even a fruit tart is a better choice than, say, cheesecake.

Spend 15 Minutes in the Sun Without Sunscreen or a Couple of Hours in the Sun Wearing SPF 30?
Better choice: a couple of hours wearing SPF 30
Though spending 15 unprotected minutes in the sun every few days will provide your necessary dose of vitamin D (a nutrient essential for metabolizing calcium, and one that half of all women are short on), it can also take its toll.

"Ultraviolet exposure leads to photo damage, which results in premature aging, wrinkles, brown spots, rough skin texture, and dilated capillaries and is also a cofactor in skin cancer," says dermatologist Laurie J. Polis, director of Soho Skin and Laser Dermatology, in New York City.

It's better to ingest vitamin D, which is found in most dairy products, fortified orange juice, and many calcium supplements and multivitamins.

But… New research suggests that small doses of sunshine without sunscreen might help prevent certain cancers―like prostate, lung, and colon. But this research is still very preliminary and controversial.

Sleep an Extra Hour or Get Up and Exercise?
Better choice: exercise
Contrary to popular belief, a full eight hours of sleep isn't necessary for good health, but regular exercise is.

Studies have shown that people who sleep seven hours a night have a lower mortality rate than those who sleep more than eight hours. And if you have trouble getting up early―for workouts or any other reason―the best solution is…getting up early.

"Going outside to exercise in the morning light will help reset your body clock and eventually make it easier to wake up earlier," explains Shawn D. Youngstedt, Ph.D., a sleep researcher at the University of South Carolina in Columbia.

But… If you're particularly sleep-deprived―you have a new baby or you've been pulling all-nighters while preparing for the bar exam―"it's not worth sacrificing sleep to exercise," Manson says. In addition to fatigue and difficulty focusing, inadequate sleep may contribute to depression, obesity, cardiovascular disease, and diabetes, according to the National Sleep Foundation.

Apply a Heating Pad or an Ice Pack Immediately After a Minor Injury?
Better choice: ice pack
Timing is everything when you're choosing between heat and ice. The experts agree that for the first 24 to 48 hours of muscle soreness or injury, ice is the way to go.

"A tough workout can cause microscopic tears to the muscle tissue, which cause an inflammatory response and soreness," says Cedric Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise. "Ice will quiet things down by controlling the swelling."

Bryant recommends applying a pack for 15 to 20 minutes up to three times a day. If you don't have an ice pack, try a bag of frozen peas or corn.

But… After 48 hours, heat can be soothing, and it promotes blood flow to the area to help start the muscle-repair process. "Soaking in warm water may also provide temporary relief," says Carol E. Torgan, Ph.D., a spokesperson for the American College of Sports Medicine. Combine that with gentle stretching and light exercise to alleviate any stiffness and get the body moving again.

Eat a Doughnut for Breakfast or Eat Nothing at All?
Better choice: doughnut

You race out the door without a chance to eat breakfast, and when you arrive at your morning meeting the only food in sight is a tray of doughnuts.

"If you haven't eaten for upwards of eight hours, you probably feel hungry, and your low blood sugar can make it difficult to focus on your work," says Kristine Clark, Ph.D., R.D., director of sports nutrition at Penn State University, in University Park, Pennsylvania.

That's why Clark and other experts begrudgingly recommend eating a doughnut (the plainer the better). Studies have also found that those who skip breakfast overcompensate by eating more calories throughout the day.

But… To offset some of the doughnut's shortcomings (it's loaded with trans fats and sugar and contains few nutrients), drink a glass of low-fat milk with it. "At least that way you get some protein," Clark says, "which will help you feel fuller longer than the doughnut alone will."

Before Going for a Run, Stretch for 5 Minutes or Walk for 5 Minutes?
Better choice: walk
To prepare your body for an activity, the best thing you can do is a similar activity that's slower and gentler. So if you're going for a run, start with a walk, then gradually raise your intensity.

Stretching cold muscles can increase your risk of injury, which is why experts believe that it's better done after your body is warmed up.

"There's a fair amount of evidence that warming up before a workout helps prevent injury but not that stretching does," says Julie Gilchrist, an epidemiologist at the Centers for Disease Control Injury Center, in Atlanta, who was part of a research team that reviewed more than 350 studies examining the relationship between stretching and injury.

But… Stretching promotes flexibility, which may also lessen the risk of injury. "So it's important to stretch," Gilchrist says. Just be sure to warm up first or stretch after exercise as part of a cooldown.

Yell at Someone Who Makes You Angry, or Go for a Walk to Calm Down?
Better choice: a walk
There are health benefits to expressing anger, but it's not always most helpful to do so in the heat of the moment.

By removing yourself, even briefly, from the situation, you may be able to gain perspective on what's been said, why it upset you, and how you'd like to communicate your feelings, says Robert M. Sapolsky, Ph.D., a professor of neuroscience at the Stanford University Brain Research Institute, in Palo Alto, California.

But… If that someone is your spouse or a roommate, yell. Chronically bottling up anger in a close relationship can cause serious communication problems and, according to a study published in the February issue of Circulation, can harm your health.

Drink Cola or Lemonade?
Better choice: cola
"The number one culprit for tooth decay seems to be citrus flavoring," whether it's natural or artificial, says J. Anthony von Fraunhofer, a professor of biomaterials at the University of Maryland Dental School, in Baltimore, and lead author of a study published in the January/February issue of General Dentistry.

The study found that lemonade and citrus-flavored sodas and energy drinks caused up to 11 times more enamel damage than colas when sipped consistently over several hours.

But… There's no need to give up citrusy beverages altogether - just drink them with food, and don't sip too leisurely. "Anything is OK in moderation," says Matthew Messina, a dentist in Cleveland and a spokesperson for the American Dental Association. "But be sure to brush your teeth or floss soon after drinking them." Also, many citrus drinks contain vitamin C, which may help maintain the immune system.

Order a Pizza or Chinese Chicken With Broccoli?
Better choice: pizza
When there's no time to cook, your dinner choices seem less than ideal.

Two slices of Pizza Hut cheese pizza have about 480 calories, 16 grams of fat, and 1,180 milligrams of sodium.

But compare that with a serving of Chinese chicken and broccoli, which can contain more than 1,100 calories, with more than 20 grams of fat and 2,200 milligrams of sodium.

"The key here is portion size," says Tara Gidus, R.D., a spokesperson for the American Dietetic Association. "If you eat just two slices of pizza and have a tossed salad on the side, you'll get fewer calories, less sodium, less fat, some vegetables, and calcium from the cheese."

But… Since broccoli is packed with antioxidants, fiber, and vitamins, the best choice of all would be to order that chicken and broccoli steamed, hold the sauce. But what fun is that?

Watch a Rerun of Friends or an Episode of Jeopardy!?
Better choice: Jeopardy!
When in doubt, test―don't rest―your brain.

"Mindless is clearly OK now and then and can be very restorative," Robert Sapolsky says. "But not to the extent to which the average American vegges out in front of the television."

Your brain, like your body, needs lots of stimulation to stay sharp, focused, and healthy. So make sure it gets regular workouts. You can challenge your brain even while you relax by choosing more stimulating television shows, doing crossword puzzles, or playing mind-teasing games, like chess and Cranium.

But… Constant, intense stimulation can become yet another stressor in your life. "It's not for nothing that roller-coaster rides are not three weeks long," says Sapolsky, who encourages mixing stimulation with a healthy dose of restful downtime.

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