Food and Drink

What you eat and drink can have a very real effect on your health and happiness. The good news, though, is that you don’t have to give up all of the things you live. There are some rather simple ways you can increase your health and happiness, just by what you eat and drink:

1. Drink more coffee: While you don’t want to become too heavily involved with coffee, drinking a little more of it can boost your mood and help keep diabetes at bay. Men can even stave off prostate cancer. Of course, this is if you drink it in moderation.
2. Try green tea: Life coffee, green tea can help boost your mood. And, on top of that, there are health benefits associated with green tea, including lowering cholesterol, fighting heart disease and cancer, preventing stroke, and helping limit the effects of dementia.
3. Drink beer: No, don’t run out there and get drunk! But it is interesting to note that those who engage in moderate alcohol consumption actually exercise more that those who don’t. Some booze, like red wine, provides anti-oxidants. And, if imbibers actually exercise, on average, more 7.2 minutes more per week than non-drinkers, they are getting those benefits, too. Just realize that getting totally hammered is likely to overset the good.
4. Chew gum: Relieve stress by chewing gum. You can also see dental benefits when you chew sugar-free gum. (The military is considering using gum to replace toothbrushes.) There are even studies that show that gum can help with memory function.
5. Drink soda: Instead of drinking your regular fizzy drinks, have an occasional soda — spiked with vitamins. Plus, the sugar in soda can give you a little boost of energy and mood while at the same time delaying Alzheimer’s, thanks to the body’s “glucose memory system.” Just remember to drink in moderation. Always in moderation.
6. Eat more veggies: It isn’t as bad as it sounds. You can boost your health just by swapping out one meat entree a week with a vegetarian entree. There are a number of places online where you can find tasty vegetarian entrees. You don’t have to give up meat altogether to live healthier.
7. Eat more salt: Just a pinch more — since too much salt can increase hypertension. But if you want to help stave off an energy drop, a few olives or pretzel sticks can be a good way to get a little extra boost. And maybe satisfy a craving.
8. Have some dark chocolate: While you can’t go too crazy with this one, you can improve your heart health with a small amount of dark chocolate, lowering your blood pressure. Not to mention the pleasure derived from eating it can enhance your mood and contribute to your feelings of well-being.

Physical Activity

We know that we need to burn more calories than we take in, and that physical activity is a vital part of this. But do you really have to get up and move so much? The answer is know. Here are a few ways to burn a few extra calories, and feel a little better.

9. Get busy in the bedroom: Those who have sexual intercourse at least twice a week live longer. They also feel better, since sex can be a stress reliever. And, of course, sex burns calories. Unfortunately for the single, masturbation doesn’t offer all the same benefits.
10. Sleep separately: After you are done with your intimate relations, retire to separate beds. Couples that sleep in the same bed get less sleep, and sleep that is of poorer quality. Get a good night’s sleep — in your own bed — and feel happier, more energetic, and help reduce health problems.
11. Think about working out: Apparently, you don’t even have to actually workout. Men were able to increase their muscle mass just by visualizing themselves participating in lifting weights. And, as we know, muscle mass burns calories better than fat.
12. Feel better about your fat: While you don’t want to be obese, a study found that those who are slightly overweight live longer than those who are underweight. So there’s no need to stress out trying to be skinny.
13. Exercise your thumbs: You can use video games as a way to relieve stress, and find an outlet — not to mention escape reality. Some video games are more active than others (Wii), but even more conventional video games can help by increasing breathing and heart rate.
14. Fidget: Move around a little bit in your seat, drumming your fingers, stretching and tapping your toe. You can lose weight just by doing a little fidgeting throughout the day.
15. Sit around: Taking the time to be lazy on occasion can help you relax, reduce anxiety and regenerate yourself. You can enhance the health benefits of sitting around if you meditate.
16. Mow the lawn: So it’s not exactly “cheating”. Obviously using a mower that you push will increase your exercise. However, your riding mower can provide you benefits as well: The chemicals released from grass that is fresh cut relieves stress and can boost your mood.

Personal Habits and Hobbies

What you do in your free time, and you take care of yourself, can have an impact on your overall wellness. Here are some personal habits and hobbies that can help you feel better and boost your health.

17. Play an instrument: You can boost your mood and sense of well-being by learning a musical instrument. Indeed, singing, dancing and art can also help fight depression.
18. Turn up your music: You don’t have to be creative to enjoy the health benefits of music. Loud music stimulates pleasure centers in the brain, via the sacculus. So you’ll feel happier if you listen to it loud at least some of the time. (You don’t want to damage your hearing.)
19. Swear: Letting loose a few bad words can actually act as pain relief when you hurt yourself.
20. Fun in the sun: The sun’s rays are essential if you want your body to enjoy the proper amount of Vitamin D, which can help stave off dementia, reduce the chance of heart disease and cancer, and even help prevent osteoporosis. Sunlight can also help increase your positive mood and reduce the chances of depression.
21. Pornography: For men, porn can help spike testosterone levels, leading to quicker recovery time and lean muscle. Plus, some studies show that it might actually have a benefit for society.
22. Skip the shower: The bacteria that accumulate in showerheads when they aren’t in use can cause disease. On top of this, there are actually some good types of bacteria available in dirt that can help with your mood and immune system.
23. Go GOP: For some reason, Republicans are less likely to be in poor health than Democrats. One reason might the fact that smoking rates are higher in Dems. So, liberals may be smarter, but it doesn’t mean they are healthier — or happier.
24. Play some poker: The social interaction that comes with poker, online and offline, can be beneficial to mood. Plus, the probabilities involved stimulate brain activity.
25. Connect through social media: While nothing can quite compare with having face to face friends, you can still reap mental health and emotional benefits from the interaction that comes through social media like Twitter and Facebook.

The following statistics are divided into categories with numerous links to information that back the numbers, including links provided through each image. All information is gathered from government resources and scientific surveys and tests to lend credence to this serious issue.

The Facts

1. According to the Centers for Disease Control (CDC), childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5 percent in 1980 to 19.6 percent in 2008. This chart shows how the CDC measures obesity by Body Mass Index (BMI). A BMI score of 30 or more in a child is a serious health risk.
2. Data from NHANES (National Health and Nutrition Examination Survey) shows that among preschool-aged children, aged 2–5 years, the prevalence of obesity increased from 5.0 percent to 12.4 percent; among school-aged children, aged 6–11 years, the prevalence of obesity increased from 4.0 percent to 17.0 percent, and; among school-aged adolescents, aged 12–19 years, the prevalence of obesity increased from 6.1 percent to 17.6 percent.
3. Although obesity has increased for all children and adolescents over time, NHANES data indicate disparities among racial/ethnic groups. The prevalence rate of obesity was higher among adolescent Mexican-American boys (22.1 percent) and than among non-Hispanic white boys (17.3 percent) and black boys (18.5 percent).
4. The most recent NHANES data (2003–2006) showed that for girls, aged 12–19 years, non-Hispanic black girls had the highest prevalence of obesity (27.7 percent) compared to that of non-Hispanic white (14.5 percent) and Mexican American girls (19.9 percent).
5. If both parents are overweight, the child’s likelihood of being overweight increases by 60-80 percent. With two lean parents, the child’s capacity for being overweight increases only by nine percent. But, an overweight adolescent has a 70 percent chance of becoming an overweight or obese adult.
6. Looking forward based upon these statistics about overweight or obese children becoming overweight or obese adults, Mississippi children may need to work harder than most children across the nation to reduce childhood obesity according to this map produced by CalorieLab. A further eye-opener is the map that shows how thin Canadians are in comparison to U.S. citizens.

Childhood Obesity and Physical Consequences

7. When overweight children become overweight adults, they carry into their adulthood long-term morbidity and mortality. One of these problems includes heart disease, or a strong adverse impact on multiple cardiovascular risk factors, requiring primary prevention early in life.
8. Childhood obesity statistics also predict a prevalence of type 2 diabetes, commonly known as adult-onset diabetes. In 2005, the CDC estimated that 176,500 people aged 20 years or younger have been given a diagnosis of diabetes. The disease disproportionately affects children of American Indian, African-American, Mexican American, and Pacific Islander ethnic backgrounds.
9. Overweight children can develop arthritis, the number one cause of chronic disability in the U.S. In a recent study, 135 overweight children complained of back pain, followed closely by foot, knee, and hip pain. Symptoms of arthritis can improve with weight loss. According to the CDC, an estimated 294,000 children under age 18 have some form of arthritis or rheumatic condition; this represents approximately 1 in every 250 children.
10. Overweight and obesity are associated with increased risks of gall bladder disease, incontinence, increased surgical risk, and depression. Other health concerns include orthopedic problems and sleep apnea. Obesity also is associated with a higher prevalence of asthma.
11. The most immediate consequence of overweight, as perceived by children themselves, is social discrimination, a problem that may keep some overweight kids from exercising with other children and that can produce psychological effects that can last a lifetime.
12. Some reports have questioned whether childhood obesity is a form of parental abuse, assuming the child is not suffering from a genetic obesity disease such as a thyroid issue. Further, these inquiries probe the question whether parents should be held liable if the child dies from an obesity-related disease.
13. According to the Surgeon General’s office, an estimated 300,000 deaths per year may be attributable to obesity. The risk of death rises with increasing weight, and even moderate weight excess increases the risk of death. In sum, individuals who are BMI > 30 have a 50 – 100 percent increased risk of premature death from all causes, compared to individuals with a healthy weight.

Control and Prevention

14. The U.S. Department of Agriculture Food and Nutrition Service developed a new food pyramid in 2005, with a newer version to be published in 2010. While this pyramid shows a healthy balance of food, critics state that it also shows a large portion of each food; therefore, this lack of food portion size can lead to confusion and also may lead to overeating and obesity.
15. Despite the issues with the food pyramid, My Pyramid for Kids includes tips for families and parents that offer solutions to many nutrition and health issues. Included in this portal is a poster that contains physical activity tips for kids and for families.
16. Overweight and obesity can result from an imbalance involving excessive calorie consumption and/or inadequate physical activity. It is recommended that Americans accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week. More may be needed to prevent weight gain, to lose weight, or to maintain weight loss.
17. Food insecurity may play a part in obesity, as poor families may choose less expensive foods which may be less nutritious. The USDA released a report [PDF] about ‘food insecurity,’ an issue that shows an increase in numbers from 36 million people in 2007 to 49 million in 2008. This increase in 13 million individuals who had food shortages in the household may correlate to childhood obesity.
18. Learn about the possibilities for healthy food in your area. The USDA has created a “Food Environment Atlas,” which is basically a Google Map that users can manipulate to find out all kinds of things about America’s food system at both macro and micro levels, based on government data that can be mixed and matched. You can learn about fast-food concentrations, and you can see areas where a lot of poor people live and where the nearest grocery store is more than a mile away.
19. More schools have cut back on physical education or even recess from the school day. Time and resources that used to be spent on physical education is now being taken up complying with the strict standards of the No Child Left Behind Act. Don’t wait for your school to change its ways. You are in charge of your own nutrition and your child’s nutrition at school.
20. Learn about what you can do from the Office of the Surgeon General. Additionally, if you want to motivate your child, one way to do this is to show your child what he/she will look like in the future if weight is not lost.
21. Learn about the cost of childhood obesity, and learn how this information can be used in your school or neighborhood to help reduce the crisis of childhood obesity. At the individual level, obesity is associated with health care costs that average about 30 percent above those for normal weight individuals. But, all taxpayers pay for the costs of obesity.
22. You can ensure that schools provide healthful foods and beverages on school campuses and at school events by following the advice offered by the Surgeon General. One idea is to go to your child’s school during lunchtime to observe whether the school is abiding by USDA regulations that prohibit serving foods of minimal nutritional value.
23. Another way to help fight childhood obesity is to adopt policies specifying that all foods and beverages available at school contribute toward eating patterns that are consistent with the Dietary Guidelines for Americans. For example, Senator Padilla in California introduced a bill in February this year that intends to bar sales of sugar-sweetened sports drinks at that state’s public schools during school hours.
24. After-school programming is an ideal setting for promoting healthy lifestyles among school-age children. According to this graphic provided by the U.S. Department of Health and Human Services, in 2005 a majority of after-school care was provided by child care centers and family child care centers. These programs, however, often lack monetary support to develop programs and to hire professionals to help build and activate programs.
25. The Child Care and Development Fund (CCDF) provides federal resources for child care that support both direct services and quality enhancements. The U.S. Department of Health and Human Services’ Child Care Bureau awards CCDF grants to states, territories, and tribes, and the majority of CCDF dollars are used to provide subsidies to eligible low-income children under age 13. Use resources such as these to help build community programs that can help you, your child and your neighbors.

General Health and Medical Career Blogs

You can get the latest news in the health and medical industry, as well as learn helpful information about a variety of professions in health and medical careers.

1. Health Careers Blog from About.com provides information about careers in health and medical fields. Includes news about prominent playerse in medical careers.
2. Health Jobs Blog at HealthCareers.net specializes in providing information about available jobs and the popularity of different medical careers.
3. Cal’s Career Center Health Team is a blog from University of California Berkeley that is aimed at helping pre-med and pre-health students figure out what they need to do to land jobs in medical careers.
4. Premier Health Careers Blog offers information about the medical and health professions. Also includes information on hot jobs, so that you know which medical careers are in high demand.
5. Explore Health Careers helps potential medical workers learn more about the environment, and see what is needed in today’s health care industry.
6. Health Careers Center at the University of Minnesota is very helpful in terms of sharing information about medical careers, public health and different fields related to medicine and health care.
7. Health 2.0 Blog offers information on the latest practices and health technology for medical careerists and students.

Nursing Blogs

Nursing is one of the medical careers in highest demand right now. There are a number blogs devoted to the nursing profession, offering a number of insights and stories about working in this demanding profession.

8. Emergiblog takes a look at nursing today, and the issues that faces nurses — and their patients.
9. Codeblog looks at life as an Intensive Care nurse. Interesting insights into the nursing profession.
10. YKYW – Nursing Student Blog follows the adventures of a nursing student. This blog can provide helpful insights for you as well.
11. Head Nurse provides information on different situations that arise in a number of medical careers.
12. Call Bells Make Me Nervous looks at the adventures of a new nurse, and her look at medical careers and nursing today.
13. Impacted Nurse follows the exploits of an experienced male nurse.
14. Nursing Degree Guide is a good place to go to find information about getting a nursing degree and working in a medical career.
15. PixelRN blogs about the ups and downs of a nursing career.

Physician Blogs

Many physicians have blogs. You can read about what it’s like to be a doctor, and some anecdotes from a variety of medical fields.

16. A Change to Cut is a Chance to Cure looks at life and medicine from the perspective of a general surgeon.
17. RangelMD.com provides a look at the medical and health care industry, including regulations, career information and other issues.
18. DB’s Medical Rants offers insight into medical and health care issues, from a doctor’s point of view.
19. NHS Blog Doctor provides a look at health and health care, as well as explores the career of a doctor.
20. DoctorMental writes about his career as a physician, and adds thoughts on other issues facing the health care industry.
21. KevinMD.com provides information about medical trends, the industry and what it’s like to be a doctor.

Dentist Blogs

Learn what it is like to be a dentist, and learn how to look for dental jobs.

22. Dentist Job Blog provides a look at different jobs available for dentists, and where the hot markets for dentists are.
23. Pediatric Dentistry offers helpful information on what it’s like to be a pediatric dentist, and provides insight on different uses for dentistry.
24. Take Care Of Your Teeth provides information on dental hygiene and a look at practices in the dental medical field.
25. Dental Blogs is meant for those interested in the dental field. It provides a look at oral health, and some of the issues facing dentistry.
26. The Digital Dentist looks at how tecnology can enhance dental practices. This blog is aimed at helping career dentists accomplish more.
27. Brookside Dental’s Blog focuses on cosmetic dentistry. Information about careers and issues in a dental practice.

Medical Technician Blogs

Don’t want to become a doctor or a nurse, but still want to work in the medical field? Medical technician can be a great career.

28. Technician Salary Guide provides a look at how much different medical technicians make. Includes helpful articles and posts on becoming a medical technician.
29. The Student Radiographer follows a student technician and provides insights into the career.
30. Tomography Blog provides information about working as a medical technician as well as hosting a place where medical technicians can connect.
31. Cool MRI Stuff offers interesting information on health care, working as a medical technician and tips on living in general.
32. Medical and Nursing Training looks at the different training offerings. While nursing is included, this blog focuses mainly on different medical careers available to kinds of technicians.
33. X-Ray Technician Blog looks at the ins and outs of being an x-ray technician, and includes information on jobs available to technicians.
34. Musculoskeletal and Orthopedic MRI focuses on different techniques that can help you improve your work as an MRI technician.
35. RadGirl Radiology Blog is written by a student embarking on a career as a technician. Interesting information on career outlooks as well.

Medical Assisting Blogs

Medical assisting can be fulfilling career that can introduce to a number of different health fields.

36. Medical Assistant Net Career Blog provides information about jobs in medical assisting.
37. Medical Assistant News offers information on medical assisting as a career, as well as job information and resources for learning more about medical assisting.
38. Unitek College Blog focuses on medical careers, especially those related to assisting and technicians.
39. Medical Assistant Schools is a blog that includes information about health care and the medical industry, in addition to providing help finding schools that can help you earn certification in medical assisting.

Medical Transcription, Coding and Billing Blogs

You don’t have to actually be working on patients in order to have a medical career. You can provide support through medical transcription, coding and billing.

40. Medical Transcription Blog at the MT Herald offers a look at the job of being a transcriptionist and provides helpful hints for making a career of it.
41. Medical Transcription: What’s in it for you? focuses on tips and hints for becoming a successful medical transcriptionist.
42. Medical Transcription Blog provides information on becoming a transcriptionist, job outlook and earnings information.
43. Medical Billing Blog offers helpful information for those who want to be involved in medical billing, with a special emphasis on those with their own businesses.
44. Medical Coding and Billing looks at how you can find jobs as a coder or biller.
45. Medical Coding Blog focuses on how you can make medical coding a good career.
46. Medical Coding Journal offers information on compliance and billing, helping professionals with their careers.

Medical Sales Blogs

You can also get a job in medical sales. Sell medical equipment to hospitals and doctors, or become involved in some other aspect of medical sales.

47. Medical Sales Job Blog looks at what you can do to have a successful career in medical sales.
48. Medical Sales Connection provides helpful hints for those involved in careers in medical sales — including pharmacy sales.
49. Medical Sales Guru Podcast includes audio posts that provide insight into a successful medical sales career.
50. Medical Sales Recruiter offers insights and tips from an experienced medical sales recruiter.

The blogs are listed below in alphabetical order. This method assures our readers that we do not favor one blog over another. All blogs listed, however, are up-to-date and all information is provided by professionals in their fields.

1. Bioethics Discussion Blog: Dr. Bernstein has posted an issue about bioethics about once a month for several years. If you are aware of any ethical issues in medicine or biologic science, you also can write about them here.
2. Center for Global Development: Many diseases and quality of care are not localized. This site’s global health blog tackles ethics, news and reforms that affect global health issues.
3. ChangeNow4Health: ChangeNow4Health is a broad, grassroots coalition committed to improving the nation’s health care system through immediate action.
4. DB’s Medical Rants: Dr. Robert M. Centor “rants and pontificates” on medical problems, health care reform and more at his long-running blog.
5. DoctorPundit: DoctorPundit is a weblog about the policy of healthcare, edited by Michael Douglas, MD, MBA.
6. Future Healthcare: More than a blog – this news site offers podcasts, reviews, opinions and other materials that can help readers envision the future of health care and health care policy.
7. Guaranteed Healthcare Blog: This blog focuses on “Single Payer Guaranteed Healthcare for everyone in America…not just those who can afford it!” They are endorsed by the California Nurses Association and the National Nurses Organizing Committee.
8. Health Affairs Blog: Learn more about health affairs through regular contributors and guest authors as they engage readers in the health policy debate. Published since 1981 by the non-profit Project HOPE, this blog’s authors include top scholars, policymakers, and health care industry leaders.
9. Health Beat: Century Foundation fellow Maggie Mahar covers health news with an eye to ethics and reform. Maher is best known online for her review of Michael Moore’s documentary, Sicko.
10. Health Care Law Blog: Bob Coffield, a health care lawyer, brings his insights into health care, health care reform and the application of technology to the practice of law and medicine.
11. Health Care Policy and Marketplace Review: This is Bob Laszewski’s review of the latest developments in federal health policy and marketplace activities in the health care financing business.
12. Health Care Renewal: Several doctors contribute to this blog, which addresses “threats to health care’s core values, especially those stemming from concentration and abuse of power.” They request any information regarding violations to medical policies.
13. Health Policy and Communications Blog: This blog is an outgrowth of a business created by Dr. Miller, and was designed to foster discussion and analysis about how health policy and communications issues affect clinical and economic outcomes.
14. Health Wonk Review: If you want a wide variety of health policy blog writing, head to this site. Health Wonk Review is a biweekly compendium of the best of the health policy blogs.
15. HealthBlawg: David Harlow, author of this healthcare and policy blog, is a health care lawyer and consultant with over twenty years of public and private sector experience.
16. HealthLawProf Blog: Ms. Malloy is an Andrew Katsanis Professor of Law at the University of Cincinnati College of Law. She writes about health law and how it pertains to health policy.
17. John Goodman’s Health Policy Blog: John Goodman founded the NCPA (National Center for Policy Analysis) in 1983 and has served as President and CEO since the center’s inception. His blog covers health care with a political slant.
18. Mayo Clinic Health Policy Blog: he Mayo Clinic Health Policy Center (HPC) blog provides updates about HPC activities and news, and is an “open forum intended to foster a rigorous discussion about health care reform topics.”
19. Medical Ethics Blog: Stuart Laidlaw has covered faith and ethics for over a decade, and he applies these attributes to a blog that covers health and health policies.
20. New Health Dialogue Blog: This blog is supported by the New America Foundation, nonprofit, nonpartisan public policy institute that focuses on relevant issues.
21. PNHP Blog: Physicians for a National Health Program’s blog serves to facilitate communication among physicians and the public. The views presented on this blog are those of the individual authors and do not necessarily represent the views of PNHP.
22. Retired Doc’s Thoughts: Dr. Gaulte, who was trained in and who practiced internal medicine and pulmonary disease, takes a different perspective on health care reform – one from a retired physician who has experienced the health care field first-hand.
23. The Alan Katz Health Care Reform Blog: Katz, a past president of both the National and the California Association of Health Underwriters, blogs about health care reform.
24. The Health Care Blog: Get email updates of new posts and industry news concerning healthcare policies in general for the American public.
25. Workers’ Comp Insider: Lynch Ryan, a consulting firm, produces this knowledgeable blog about workers’ compensation, risk management, business insurance, workplace health and safety, occupational medicine, injured workers and more.

Interaction is what makes social media a bit different than Web 2.0. While Web 2.0 provides the tools for interaction between a user and a Web site, it may not provide the interaction required for a true “social” experience between the user and other users or site participants. For instance, teens and some adults who have disabilities and diseases such as cancer already use social-networking sites such as Facebook and MySpace.com to connect with peers.

Social media is not “top down” information with little to no interaction. While government groups struggle to impart information such as the latest news about tainted peanut butter products through blogs, Twitter and other Web 2.0 tools, others know that this isn’t enough. When you impart information, you also must respond. It is the era of the consumer, and the consumer is in control.

While some government groups still struggle with social interaction, many grassroots groups and visionaries ‘get it.’ The following 25 sites — among many dozens of other consumer-oriented social media sites — provide venues for patients, advocates, medical personnel, and others to interact on a level playing field. These tools allow news to flow freely, collaboration to become second-nature and support to become as pandemic as the diseases that threaten today’s populations.

The following sites are listed alphabetically under each category. This methodology shows that we do not favor one site over another.

News and Information

Instead of top-down news and information, these sites provide information based upon user-generated input. You can read the latest news about any medical condition or offer and receive support and advice at these sites.

1. Healthranker: Health Ranker was founded by Israel Lagares and the main contributor to this health news site is Dr. Kalvin Chinyere. Both men are dedicated to making Healthranker the number one social media health news site. Its success depends upon you, however, as users are encourages to submit health news and articles from medical information publishers to health care bloggers to main stream media news sites.
2. OrganizedWisdom: This site launched in 2006, and has become a keystone social media site for health information. Organized Wisdom provides hand-crafted search result pages called WisdomCards for the most popular health search terms and phrases. Users can become guides and make money while helping others find information on this site and to create WisdomCards. OrganizedWisdom was named to PC Magazines “Top Web sites of 2008″ for bringing innovation to online health care.
3. PeoplesMD: PeoplesMD is the first niche social bookmarking site exclusively for the health and wellness category. Share your online health research and help others when you bookmark your favorite articles, blogs and Web sites and store them here in “Stacks.” These bookmarks are turned into visual collections for your own use and to help others find information.
4. Trusera: Seattle startup Trusera built a strong community while in testing mode in 2008, and founder Keith Schorsch says his site is more focused on practical advice than the competition. Schorsch, a former Amazon executive, says he was spurred to start the company after his struggle with Lyme disease. At Trusera, you can pose questions to people who’ve been there and get practical answers and insights from others just like you.

Fitness Tools

Plenty of sites offer tools for fitness, but the true test of a social media fitness site is interaction among users and experts. The following sites can provide this support, along with the tools you need to meet your fitness goals.

5. FitLink: Keep a workout journal, map running or cycling routes, plan activities, research exercises, calculate your body mass index, and read fitness articles. But, you don’t need to do it alone. You also can find activity partners, training groups, personal trainers, health clubs, fitness centers and even local events based upon your goals and interests.
6. GIMME20: Gimme20.com is an online fitness tool that provides users with community, workout routines, and the ability to track workouts and share workout routines with others in the community. You can report fitness results from the gym with their mobile phones, too.
7. GymClik: This site is new, but looks promising. Join for free and get in on the ground floor to develop or join groups in tune with your goals. Additionally, you can add your favorite recipes, find a local trainer, share videos and images and more.
8. Gyminee: You’ll discover detailed workout tracking, a way to monitor your diet, the ability to meet others with similar goals, online accountability and motivation through friends, groups and communities at Gyminee. This interaction may be what you need to reach your goals.
9. introPLAY: Join as a player and find other athletes who train together as part of the introPLAY community. This site may seem intimidating, but it’s for both casual and committed athletes who want tools to track sports activities, health information and more from a truly interactive community.
10. iStats: After you complete a workout such as a run, gym, soccer game or training simply enter the details of the workout (reps, weight, time etc.). Select from Imperial or Metric. Create your own exercise if you can’t find it. Review your workouts and invite friends to create exercise teams so you can work out together, share tips and compare results.
11. Limeade: This tool allows you to assess 28 dimensions of your life scientifically correlated with well-being, recommends personalized goals, and helps you achieve those goals with step-by-step tracking, programs and support from experts and friends.
12. PeerTrainer: This site will help you become accountable for yourself, supported by others in small online groups and teams. Take advantage of their Calorie Wiki, health, fitness and diet content and more. Join supportive communities and groups and share your wisdom as well.
13. Traineo: Get in on the ground floor with a site that is geared to make fitness simple. Use their tools to log your activity and diet and take advantage of community-building to snag some support for your goals. Choose among groups that challenge obstacles such as diabetes or that are built upon family support. If nothing seems to fit you, you can create your own group.

Patient Activism, Peer Care

The following sites provide users with real-time social interaction. You can receive home care, find a peer group for support, become an activist in national health care reform and more. These sites truly are social, providing ‘meeting places’ for patients, medical professionals and visionaries.

14. American Well: This is the nation’s first online house call program. This site provides a truly interactive setting, where patients find doctors who will treat you from a distance. American Well is committed to supporting health plans in meeting consumer and employer demand for affordable, efficient, and immediate access to quality care.
15. Daily Strength: Patients and caregivers dealing with hundreds of issues, including asthma, celiac disease and depression, can join a support community, start a wellness journal, share advice and recommend doctors, link to news stories and Web sites with disease information. You can send other members a virtual hug while you’re there.
16. Group Loop: Group Loop bills itself as a safe place for teens with cancer and their parents to build online community for support, education and hope while dealing with a cancer diagnosis. Teens can talk with other teens, parents with parents so teens can learn how to cope with daily life and this disease.
17. Health 2.0: This wiki is set up to serve “the community of visionaries, entrepreneurs, intrapreneurs, policy makers, and professionals who are working on fundamentally redefining the healthcare industry along the lines of ‘Web 2.0.’” Don’t let the labels turn you off — this site is open for discussion. Take the challenge.
18. Mamaherb: At Mamaherb, people from all over the world can share their knowledge about herbs and other natural substances they’ve experienced as helpful, or even been tipped off about by their family members, friends, or even by their grandma. Join community to learn more about how you can use herbs safely.
19. MDJunction: This site supports an active center for online support groups, a place where patients meet every day to discuss feelings, ask questions and share hopes with others.
20. Patients Like Me: This site believes that when patients share real-world data, collaboration on a global scale becomes possible. New treatments become possible. Most importantly, change becomes possible. A truly interactive site, it appears that patients embrace the open sharing of personal health data because they believe that information can change the course of their diseases.
21. Real Mental Health: This was the first social networking site that focused on mental health treatment and wellness. Join online communities filled with individuals, families, loved ones and friends who want to interact and support each other through difficult and happy times. Obtain knowledge about symptoms and treatments, too, in topics such as addictions, ADHD, Alzheimer’s and more.
22. Real Self: Sometimes it takes a little nip and tuck to feel better. At Real Self, you will find comprehensive information about everything from Botox to Lasik to Zoom teeth whitening. Founded by Tom Seery in 2006, this site provides experts, many who are leading authorities in aesthetics, cosmetic surgery and dermatology, to participate on RealSelf.com without a commercial relationship or exchange of fees. Ask a question, get an answer. Easy.
23. RightHealth: Join active forums, get the latest mash-ups of medical news and watch the latest health videos. This site is fairly straightforward, easy to use and dedicated to giving every topic its own homepage.
24. Twit2Fit: If you want results and activism, choose Twitter to get going. Jason Falls experimented with Twitter to see how far he’d get in support for a fitness program, and his test blossomed into this Web site. “Twit2Fit members support and encourage those hoping to better themselves physically, mentally, emotionally and spiritually.”
25. Vitals: Vitals represents a place where doctors are examined. Unlike other listings for medical professionals, this one allows users to chime in. You can check up on your doctor, find a new doctor and rate doctors that you know and have visited in the past. Your opinions could, literally, save a life.

When you look for products contained in the list below of the 50 proven superfoods, be sure to research their properties carefully, especially if you currently take medications. And, as with anything, moderation is key. Organic choices, also, are best in most cases, which does affect your wallet’s bottom line. Check this Consumer Reports list to learn when buying organic pays (and doesn’t) as a general guideline. Tips are included in the list below to help you stay as organic as possible.

This list cannot contain all the known ‘superfoods,’ but it’s a good start. The list is alphabetical for your convenience, and the links take you to some of the least expensive online products available for that given ‘superfood.’

1. Açaí: The açaí “berry” is sold in the form of tablets, juice, smoothies, instant drink powders, and whole fruit. Try: AçaíRoots.com.
2. Apples: Apples are a good source of the mineral boron, touted for boosting alertness, and they are natural diuretics. This is probably one of the easiest superfoods to find, and any variety will do — as long as it’s organic. Try: OrganicA to learn more.
3. Alfalfa sprouts: Sprouts are a concentrated source of the living enzymes and “life force” that is lost when foods are cooked. You can easily grow your own, best for avoiding contamination from other sources. Try: WheatgrassKits.com.
4. Aloe Vera: Aloe vera contains seventy-five healing compounds including natural steroids, antibiotic agents, amino acids, minerals and enzymes. Most often available in juice form. Try: Aloe Vera.
5. Aphanizomenon flos-aquae: AFA is a blue-green algae touted as a protein and chlorophyll source. Try: Bluegreenfoods.
6. Avocado: Avocados have the same thing going for them that olive oil does: healthy monounsaturated fatty acids (good fat). Try: OrganicAvos.com.
7. Bananas: This superfood is heart-friendly, as one medium banana is an excellent source of vitamin B6 and a good source of potassium, fiber, and vitamin C. But, they’re a top food for heavy chemicals if not organic. Try: Dole Fresh Fruit Company, as they say they grow organic (look for the organic sticker at your local market).
8. Beans: Beans and lentils are sources of high protein, vitamins and complex carbs. They are low in fat, calories and sodium. Try: Vitacost.
9. Bee Pollen: Bee pollen is considered one of nature’s most completely nourishing foods. It contains nearly all nutrients required by humans. About half of its protein is in the form of free amino acids that are ready to be sued directly by the body. Try: eVitamins for granules or tabs.
10. Beet: Beets are high in fiber and antioxidants compounds such as cartonoids and betacyanin, a powerful cancer protective agent found to inhibit cell mutations. Try Diamond Organics.
11. Bilberry: This fruit is famous for its ability to improve nighttime vision, and it’s full of antioxidants. Try: HerbsMD (bilberry is not inexpensive…).
12. Black Chicken: Also known as Siklie or Taihe chicken, this superfood has been used in Chinese medicine for well over 1,000 years. The chicken is born with black bones, meat and skin and is a bantam or miniature chicken filled with carnosine, an antioxidant. Try: Exotic Meats.
13. Blackcurrants: Once an illegal berry in the U.S., this berry has higher levels of antioxidants and total vitamins and minerals than virtually any other fruit, including blueberries and pomegranate. Try: The Currant Company to find a store near you.
14. Blueberries: Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. The contain the same amount of antioxidants in one serving as five servings of any other fruits and vegetables. Try: LocalHarvest if you can’t find local organic blueberries.
15. Blue Green Algae: Blue-green algae supplements come in the form of capsules, pills, and powders and it contains small amounts of protein, vitamins (including C, E, and folate), beta carotene, and some minerals.Try: eVitamins for more information and products.
16. Broccoli: If you eat just one green veggie, make it broccoli. This is one of the most powerful weapons in your dietary arsenal against cancer. Try: Your local grocery store. Conventional broccoli faces fewer pest threats, which means less spraying. But, you’ll need to use soap to remove the oil-based pesticides. Try: Veggie Wash.
17. Cabbage: Reduce your cancer risk and cleanse your blood with cabbage. Like broccoli, you can purchase this superfood at your local grocer. Another cleaner to wash the cabbage? Try: Make your own.
18. Cacao, Raw chocolate: There are over 300 chemically identifiable compounds in cacao beans, including blissful tryptophan! Try: Raw Cacao .
19. Chili peppers: Capsaicin is what you’re after here as well as vitamin C. Reduce heart attack risk, treat inflammation from arthritis. Try: TasteofNature, where you can buy them crushed and sprinkle them on other foods.
20. Chlorella: This superfood has been touted is the cure-all for nerve tissue damage and more. What is known is that it contains all the nutrients you need as it is a whole food. Try: Herbs Wholesale.
21. Coffee Berry: One gram of coffee berry provides the same amount of free radical protection as over two kilograms of organic grapes. Capsules, drink powders and skin creams are available for purchase. Try: Dealighted.com for coffee fruit drinks.
22. Cranberries: Choose no-sugar or low-sugar or organic versions of this superfood to prevent urinary tract infections, prevent tooth plaque and help to prevent stomach ulcers and even stomach cancer. Try: Cranberry Hill Farm to make your own juice.
23. Eggplant: The Black Magic variety, usually found in U.S markets, was found to have three times the amount of antioxidant phenolics as compared to the other varieties. Shop for this superfood between August and October to get the best deals. Try: Local grocer or farmer’s market or grown your own.
24. Flax seed: Flax seeds are a rich source of the omega-3 fat, alpha linolenic acid (ALA), which is a precursor to the form of omega-3 found in fish oils, which is eicosapentaenoic acid or EPA. Try: Nuts Onlinefor the seed.
25. Garlic: The allicin in raw, crushed garlic has been shown to kill 23 types of bacteria, including salmonella and staphylococcus. Garlic is filled with vitamins and antioxidants. Try: The Garlic Shoppe for a variety of options.
26. Kale: Kale is loaded with substances that can help protect one from cancer, cataracts, emphysema, and rheumatoid arthritis. This is one of those foods that should be bought organic. Try: Local grocer or farmers’ market or grown your own.
27. Kimchi: Kimchi has long been touted as health superfood that can cut cancer risk, lower cholesterol, improve skin, aid digestion and fight infection. Try: Rejuvenate Foods.
28. Maca: Maca root has been used traditionally for centuries in South America to enhance fertility in humans and animals. Maca has also been referred to as Peruvian ginseng, although it is actually not in the same family as ginseng. Try: iHealthTree .
29. Noni Fruit: Noni juice is sold under many different brand names, but it is usually always mixed with other fruit juices to make the taste acceptable. Noni juice contains 17 of the 20 known amino acids. Or, buy capsules. Try: AllNutrifor the latter.
30. Oats: Oats deliver protein, potassium, magnesium and other minerals, and phytonutrients, including antioxidants. Their cholesterol-lowering powers are well known, and oats are the king of fiber. Try: Homegrown Harvest.
31. Oranges: This superfood supplies 116 percent of your daily needs for vitamin C and helps to fortify your frontline against heart disease, stroke and cancer. Try: Cherry Moon Farms Organic Orangesthrough QVC.
32. Papaya: The papaya is considered to be one of the healthiest fruits to eat and to some the most nutritious fruit of all. Since it loses nutrient strength as it ripens, papaya is best if purchased mostly ripe and eaten by the next day. Or, you can buy it in powder form and add it to dishes. Try: Live Superfoods .
33. Probiotics: Probiotic superfood helps re-colonize the intestinal flora and helps restore proper intestinal balance. This superfood is expensive, but we found the lowest price (today). Try: In-Liven Probiotic .
34. Pumpkin: Pumpkins carry carotenoids, which have the ability to ward off the risk of various types of cancer and heart disease, along with, cataracts and macular degeneration. Try: Pumpkin Puree or Pumpkin Pie Mix from Tropical Traditions.
35. Quinoa: This superfood is considered a complete protein, and it has about twice the protein of regular cereal grains, fewer carbohydrates, and even a dose of healthy fats. Try: Nutricity.
36. Raspberries: Raspberries ranked 10th in total antioxidant capacity (TAC) per serving out of over 100 common foods (fruits, vegetables, cereals, nuts, etc.) tested. Try: Organic Direct .
37. Rose hips: Vitamin C and bio-flavonoids, as in Rose Hips, could be used with good results for almost every named or unnamed disease or condition. Try: DealTime for capsules.
38. Salmon, wild: Get the wild salmon, not farm-raised, for one of the best sources of omega-3 fatty acids, selenium and vitamin D. To save money, buy the softgel caps. Try: iHerb.com .
39. Seaweed: Also known as kelp, this superfood has detox properties, is an all-around tonic and is touted as great for digestive health. You can buy it in packs, dried. Try: Any grocer or Asian market or Organic Direct for a variety of products.
40. Soy: In the fall of 1999, the U.S. Food and Drug Administration (FDA) allowed makers of soy products to claim that eating the protein as part of a low-fat, low-cholesterol diet may reduce the risk of heart disease by lowering cholesterol. Try: Nuts Online for raw soy beans.
41. Spinach: Spinach is low in calories, yet extremely high in vitamins, minerals and other phytonutrients. Try to buy organic whenever possible, and frozen is better than canned for shelf life. Try: Organic Direct or your local grocer.
42. Spirulina: Spirulina is one species of single celled plants also known as blue-green algae. At 60 to 70% protein, it is higher in protein than any other natural food. Two grams daily is known to reduce allergy symptoms. Try: Herbs Wholesale.
43. Sweet Potato: Sweet potatoes are high in fiber, vitamins A, C, B6, potassium and manganese. They can also help stabilize blood sugar, which means they’re a good choice for diabetics. Try: Bruce Foods .
44. Green or Black Tea: The only difference between the two is that green tea contains ECGC, an antioxidant. Both teas reduce cholesterol and ECGC can inhibit cancer cell growth. Try: Buy Tea Leaves for a bag that is mixed green and black — that’s the way to save.
45. Tomatoes: Some studies show the tomato may help decrease the risk of prostate cancer, as well as breast, lung and stomach cancers. Try: Cal Valls Certified Organic Tomato Puree from Cooking.com or purchase locally.
46. Turkey: Turkey offers a rich array of nutrients, particularly niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are heart-healthy and are also valuable in helping to lower the risk for cancer. Try: Local Harvest , but you probably cold find something locally. The skinless breast is the least fattening part of the turkey.
47. Walnuts: Walnuts are rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and omega 3 fatty acids, more than any other nut. Try: Nuts Online .
48. Watercress: Bursting in vitamin C, calcium, iron and folic acid, it;s great for flushing out nasty toxins after a hangover. Use your local grocer or farmer’s market, as this is a seasonal superfood. Oor, try an extract. Try: Herbal Extracts Plus.
49. Yacon Root: Being a prebiotic, Yacon root is a colon health food product, able to aid digestion and colon function and is recommended to those with diabetes. Try the syrup for a sweetener. Try: Raw Guru .
50. Yogurt: Low in fat, vitamin-rich, relieves some stomach ailments, fights infection, may be useful in preventing cancer. Find this superfood anywhere, like your local grocer (look for dairy-free yogurt for the best health product). Try: Turtle Mountain to find a store near you.

To that end we offer 77 easy and painless tips to help you focus. And, each tip also will help invite tranquility and relaxation into your life. The tips below are categorized by topic and times of day to help you pick and choose the tips that work for you. We don’t value one tip over another, as not all techniques work for all people. But, if you’re searching for peace of mind, you might try them all.

Throughout the Day

No matter if you work in an office or at home, the following tips can help you make it through a stressful day.

1. Be Positively Selfish: Take time for yourself. If you aren’t good to yourself, you’re not going to be good for anyone else. Take a walk in the woods, soak in a tub; but, do it alone. Even if you don’t have kids, you can learn from this article about how to ‘gift’ yourself during stressful times.
2. Environment Matters: You don’t eat in the bathroom, and you don’t sleep in the garbage bin. But, if you take a look around, you may find that you’re simulating those negative environments in your office or bedroom. Spend time cleaning the clutter, as a pleasant environment contributes to a pleasant state of mind.
3. Productivity is Key: Although you may feel as though you can’t lift your pinky finger, thanks to apathy or depression, systematic productivity can help you feel good about yourself. Do one thing at a time and enjoy it; or, at least enjoy getting it done. Learn more from this free book about how to prevent stress through positive productivity.
4. Self-Massage: Learn how to relieve headaches, tired eyes, sore muscles and more through these short videos. Each video tackles a specific problem, and they’re all rated highly. This means you don’t need to stress out about paying a massage therapist; although a professional massage on occasion will help you feel righteous about yourself.
5. Learn How to Breath: Breath focus is a common feature of several techniques that evoke the relaxation response, a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. Learning how to breath is one method involved in that technique, and a major factor in avoiding stress and fear.
6. Don’t Worry: Whether you’re spiritual or religious or none of the above, your ability to believe that everything will turn out ok is key to peace of mind. The saying, “Things happen for a reason,” may help you see the bright side in dark situations. Or, you can learn how to stop worrying unnecessarily through some techniques developed by Dale Carnegie in 1948.
7. Consider the Source: Relying on other people’s opinions is good for certain decisions. But, consider the source: if that person is placing a burden on you with guilt, wrong information or other negative motives, then you can detach from that source for some inner peace. Use the tips at this link to learn more about how to discern ‘good’ information from ‘bad’ sources.
8. Break the Monotony: Women and children are constantly warned to change their patterns if they walk every day to the same location. The reason behind this advice is safety, but it also helps bring vitality to life and a sense of control and peace. Change up your lifestyle (especially if you’re single) to see if you achieve the same feelings…turn off the TV and exercise, invite friends over for a game of cards or even think about a new career.
9. Get More Exercise: Stress may affect your heart, but stress from exercise strengthens your heart. You may hate to exercise, but you can find ways to move without calling it “exercise.” Walk around the mall and window-shop, or take the stairs instead of the elevator. Do some housework or create a garden. Exercise can elevate your mood, help concentration and focus and help you sleep better at night.
10. Control the Noise: If you live near an airport, try to move. If your roommate watches car races all day long, buy some headphones for your roommate (and try to remember that car racing is seasonal). The point is to learn how to control the noise in your environment for your peace of mind. Noise pollution can take a toll on your health and happiness. See “Music Tips” below for more information.

Music Tips

Music can prove relaxing or stressful, depending upon your situation. The following tips may help you decide when, where and what you want to hear to help you focus and remain calm.

11. Learn About Music: Music can manage pain, improve mood and mobility, reduce the need for pain relievers and sedatives, relieve anxiety, lower blood pressure, ease depression and enhance concentration and creativity. Yes, really. Give it a shot.
12. Get a Beat Going: Research has shown that music with a strong beat can help provide sharper concentration and more alert thinking. Plus, rhythmic music may change brain function and treat a range of neurological conditions, including attention-deficit disorder and depression. Use music with a beat when you’re feeling down and need to focus.
13. Slow it Down: If you want to relax, the last thing you need is ‘dance fever’ music. Instead, choose something soothing. If soothing music can help overcome anxiety, stress and maybe even depression in pregnant women, it may work for you, too.
14. Control Your Environment: Why listen to news when you’re preparing a meal? You want love in that food, not stress. Whether upbeat or soothing, music can alter your environment, and never forget that you can control of the music choice and volume.
15. Music Therapy: Music can be used to address physical, emotional, cognitive and social needs for individuals of any age. If you want to learn more about how music affects you and your environment, visit the American Music Therapy Web site.

Eating Tips

You are what you eat…so if you eat junk food on the run, expect a lousy day. Sugar, salt and fatty foods are a great way to avoid the ability to focus and the peace of tranquility. The following tips will help you manage your intake for optimum health and well-being.

16. Eating Causes Stress: Even if you’re digging into your favorite food groups, eating causes what is known as “oxidative stress.” But, antioxidants can fight that situation, and healthy compounds found in fruits and vegetables will do the trick.
17. Manage Stress with Food: While eating food is stressful, certain foods are more harmful than others. Some foods can help you manage stress, some can help elevate your mood and others can calm and relax you. Try food, instead of drugs, to help manage your day. But, try to avoid overeating, as this activity can lead to obesity, which can lead to poor sleep and even more stress and depression.
18. Eat Your Good Cholesterol: And, help to eliminate the “bad” LDL cholesterol with certain foods such as oatmeal, olive oil, certain nuts and more.
19. Eat Fresh: You can avoid budget stress, achieve a calm mind and sleep better if you eat meals that are fresh, rather than salty and fatty foods and “junk food.” Overeating — and eating the wrong foods — are major factors that work against focus and tranquility. Use a meal planner like this one to help lower your stress about cooking, too.
20. Eat Regular and Right: No matter if you eat 100 calories per hour, three full meals with fruit snacks in between, or just three meals…a regular diet will help you sleep better and also will help you maintain energy and brain power throughout the day.

At Work

There is mounting evidence that work can age you, thanks to the stress involved in deadlines, negative environments and little room for mistakes. But, if you can apply some of the following tips, perhaps you’ll begin to feel younger and more tranquil:

21. Work in Fresh Air: If you can, try to work or study in fresh air. Open a window if possible or make sure ventilation is working well. Fresh air helps to keep your mind clear and focused and revitalizes your body.
22. Introduce Plants to the Indoors: If you can’t introduce fresh air, Plants help to absorb pollutants and they raise the level of fresh oxygen in the air, too. Plus, plants add visual appeal, and taking care of them often adds to one of life’s joys.
23. Take Sun Breaks: Take breaks to stand outside on sunny days. Seasonal Affective Disorder (SAD) is known to occur in individuals who don’t get sufficient amounts of sunlight. Melatonin, which is a sleep-related hormone, is secreted in increased levels in the dark. Good for sleep, but not for work.
24. Eliminate Tobacco Smoke: If you still smoke, do it outside. Don’t bring pollutants into your work or home environment, even if you continue to ingest them internally. This habit also helps to eliminate second-hand smoke, a problem that can cause cancer and other health problems for others.
25. Find Birds of a Feather: Those birds tend to flock together…if you want to get work done, hang around with the workers. If you want to relax, avoid the gossips, nay-sayers and whiners. If you work solo, try to stay in touch with positive people through social networks such as FaceBook, Twitter, etc. You can turn social networks off and on during the day, just like the phone.
26. Create a Focus: Even if you’re not interested in what you’re doing, try to fake it. Dr. Anne Reith, author of several gooks on student success, suggest pretending that you are a reporter who must write an article on a lecture. This type of concentration works during that board meeting as well.
27. Exercise Before or During Work: University of Bristol researchers found that employees who enjoyed a workout before going to work — or exercised during lunchbreaks — were better equipped to handle whatever the day threw at them. Try these “workexercise” tricks to get started and build from there.
28. Be in the Moment: In other words, avoid multi-tasking. While conducting two or more tasks at one time might seem productive, in reality you avoid focusing on a single task to completion. Multi-tasking the antithesis to tranquility.
29. Let Go: Of control, that is. You are not the Master of the Universe, even if you’re the boss. Learn to separate yourself from your tasks and learn how to delegate. Others will be happy for the responsibility and you will be less stressed and more focused on your priorities.

After Work

30. Develop Supportive Friendships: You may not want to develop these friendships among co-workers, vendors or other people who affect your work. Instead, look to family, friends outside of work and others who maintain similar interests and a desire to relax in a healthy way.
31. Help Others: One way to forget your own problems is to help others. One person even discovered that it helped his business when he helped his competitors. If you can’t go that far, at least help your neighbor, volunteer at a soup kitchen, or travel while helping to build homes. This is a great way to focus on gratitude.
32. Avoid the Bar: If you have a habit of visiting the local bar after work, try something different. Take a walk, head home and have a glass of wine with dinner instead. You may sleep better, and you can avoid all the bar drama and Karaoke as well.
33. Take a Class: Expand your horizons and develop more self-confidence through adult-learning classes. Instead of using these classes to advance your career, branch out into something different. Learn (or re-learn) how to cook healthy meals, take a yoga class or learn how to dance. You’ll focus on your new learning, which is a great way to put the workday behind you.
34. Make New Resolutions: You don’t need to wait for the New Year to make new resolutions. Create goals, and take baby steps each day after work to reach them. With each small step toward your goal, you may feel a sense of renewed focus and accomplishment.

In the Evening

Sometimes the best way to avoid stress in the future is to take care of things now. This includes the following items:

35. Plan Your Wardrobe: Plan ahead for what you’ll wear to work the next day or even for the entire week. If you need to do laundry or iron a piece of clothing or clean your shoes, this is the time to do it. Although you aren’t a kid in school anymore, laying you’ll be happy you took care of yourself when morning comes around (this article also shows you how to clean out that closet).
36. Prepare for Work: If you need to prepare for a meeting the next day or for other activities, make sure you have everything you need now. That way, you can wake up peacefully, knowing that you are in control of your destiny. If, as in this article, you must prepare for work in a home office, take heed and learn how to separate your office from your personal life.
37. Identify Stressors: Begin to identify the things that stress you out during the workday. Make a list, and begin to weed out those stressors. For those triggers you can’t eliminate, begin to find ways to make them less stressful.
38. Simplify Your Plans: While you’re taking care of the things you need for the next day, you can begin to see some items on your list(s) that you can eliminate. Take care of priorities, then see what you can eliminate…maybe you’ll have some time for that relaxing walk in the sun during lunch, rather than yet another meeting.
39. Identify the Source: As you begin to simplify your plans for the following day, touch base with how you feel about these eliminations. Maybe the stress is coming from inside you, and not from outside? If you can identify the source of your stress, this revelation could help you to obtain some peace.
40. Plan for the Unexpected: What if you lose your job tomorrow? Don’t be stressed; be prepared! Develop a “Plan B” during this time each day that will help you face the unexpected. Update your resume, learn new skills, and create goals that are achievable over a period of time. If you’re prepared for the unexpected, you’ll feel more confident and at peace.

Before Bed

There are many things you can do to invite tranquility into your life so you can sleep well. Here are a few of those ideas:

41. Pamper Yourself: Some folks think that manicures and pedicures are a waste of money, but one session with a professional can make a person feel like new. You can do this at home, too. Take care of your body and you’ll feel good about yourself. Plus, you can rest easier when you know you look your best (this includes men).
42. Home Spa Experience: If you have a hot tub, you already know how even a short soak can bring relaxation into your life. But, you can set up a spa in your bathroom, too. This link will take you to an article that will help with your home spa experience.
43. Practice Meditation: Meditation is not easy, especially if your head is spinning with things you MUST do. But, begin slowly and you may discover that meditation is a great practice, and it could help bring tranquility into your life.
44. Learn Visualization: Based upon guided imagery, you can learn how to imagine your future, one filled with a focus on success and tranquility. Can you have both? If you can visualize it, perhaps you can! At the very least, visualization is a great way to focus and to relax.
45. Light Exercise: If you’re feeling “antsy” before bed, try yoga to calm your body and soul. While some people can engage in vigorous exercise before bedtime, rigorous exercise is detrimental to sleep for others. You’ll need to discover what works for you.
46. Practice Progressive Muscle Relaxation: When you tense and relax all the muscle groups in your body, you can relieve tension and achieve relaxation in minutes. You can try this in bed, too, to speed sleep your way.
47. Make Love, Not War: If you have a partner, you may know that sex provides a great way to relieve stress and tension. While you may not feel like making love when stressed, this actually is the best time to take a break and spend time with your partner. It sure beats arguing before bedtime!
48. Limit Fluid Intake: While fluids, such as water, are necessary for top-notch body functions, try to reduce the amount of fluids you drink before you sleep. This reduction can help you sleep through the night, rather waking in the middle of the night to use the bathroom.
49. Try Trytophan Instead of Pills: Tryptophan, an amino acid found in foods such as turkey, chicken, fish, pheasant, partridge, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and the legumes, can make you sleepy. Tryptophan helps the body produce the B-vitamin niacin, which, in turn, helps the body produce serotonin, a remarkable chemical that acts as a calming agent in the brain and plays a key role in sleep.
50. Fall Asleep to Music: You may not like any songs on this person’s list, but it’s a starting point. No matter whether you like soft rock, classical or country music, you can create a playlist that will help you focus more on the music and less on the tornado in your head. Falling asleep to music may help you wake up in a different mood.

During the Night

If you’re not getting a good night’s sleep, then you aren’t achieving a path to tranquility or the ability to concentrate during the day. There are few tips listed here, because if you practice many of the other tips in the other categories, you may find yourself sleeping better anyway!

51. High Quality Sleep: How long do you sleep? Sleep deprivation can cause fatigue, reduce brain function and reaction times, and alters mood, among other negative side effects. Plus, lack of sleep can inhibit your desire to exercise or to do other things that will reduce stress and help you to relax. Try to get between seven and eight hours of sleep per night.
52. Use Earplugs if Necessary: Does your partner snore? Is the neighbor having a late-night party? While many earplugs may prove uncomfortable, try moldable earplugs that you can shape and fit to your ear. You will achieve a great night’s sleep, but make sure that alarm clock is set to “high” so you wake up!
53. Help for sleep: Consistently poor sleep now is associated with overeating and obesity. But, exercise and a balanced diet will help you tackle several problems at once. Plus, attention to your environment and what you eat and drink are huge factors that you can control.
54. Sleep Disorders: Sleep disorders often are caused by a number of factors, including heavy meals, alcohol, caffeine and nicotine. Other problems for a healthy sleep include stress, depression, late vigorous exercise and emotional or mental problems. Try to eliminate as many causes for irregular sleep as possible.
55. Get Help: If you have eliminated all possible problems for sleep disorders and you still can’t sleep, then seek help. Continued sleep disorders can lead to physical disorders and emotional problems. An article like the one linked here can give you information you might need to tackle various sleep problems, one problem at a time.

In the Morning

If you’re stressed or depressed, the best time to get yourself in the mood for the day is in the morning. While you may not want to get out of bed, perhaps some of the following tips can help revitalize you and relieve some of your stress.

56. Wake up to Music: While some people might want to hear soothing music in the morning, try something with a beat, instead. The beat could help move your heart and breathing to go in sync with the music’s beat. But, if the music makes you jittery, slow it down.
57. Deep Breathing: Deep breathing is one of the best ways to lower stress in the body. At the same time, deep breathing can help you focus and feel re-energized. Before you leave the bed, do some deep breathing exercises to get your blood moving in a positive way.
58. Morning Massage: You don’t need to leave your bed to practice some stimulating massage. Big stretches, head massages and “scalp tapping” can stimulate your body and soul. Try the routine suggested in this article at the UK Guardian.
59. Stretch: As you age, you begin to lose some muscle tone and range of movement. Simple stretching can help you retain your range of motion. But, be careful: stretching also can cause injuries, so start slowly. A side benefit is that stretching gets your blood moving, helping you to focus.
60. Eat Breakfast: Yes, this is the most important meal of your day. You are “breaking a fast” that you endured during sleeping, and what you ingest now can make or break your morning. If studies show that children who eat breakfast perform better in school, it doesn’t take much thought to realize that adults could feel and perform better at work.
61. Take a Walk or Exercise: Like stretching, walking can contribute to brain ‘fitness’, but it also helps to strengthen your heart and can delay or prevent major diseases or illnesses. Exercise, also, can help you feel on top of the world, especially if you exercise in the morning. You get a kick-start, a new focus on your day, and this practice also helps you to sleep at night.
62. Start with Green Tea, Not Coffee: A cup of green tea can fill you with antioxidants and is a healthy lifestyle choice to start your day. If you feel the need for caffeine, you can find it in some green teas to help wean yourself away from the brew.

Drive Time

Ever feel that road rage coming on while driving to and from work? Here are a few solutions that can help you focus and retain a tranquil morning.

63. Manage Your Time: Plan to arrive early, so if traffic is slow you won’t be late. Often, road rage occurs when we’re angry about the inability to control a situation. If you plan for enough time to travel, you can retain your equilibrium.
64. Breathe Through the Tension: Did you learn how to breathe correctly to relieve tension? Use your knowledge now to make it to the next stoplight.
65. Listen to Audio Books or Music: Use this down time to listen to music or to catch up on your audio “reading.” Soothing music, upbeat dance tunes or funny audio books can help break any tension you might feel. And, you might just sing along to release some anger. Just be sure to concentrate on traffic when you’re moving again.
66. Take Public Transportation: If you take the bus or train, you might find time to catch up on your reading. Leave the driving to someone else and arrive unhassled and fresh to and from work.
67. Ride Share: While ride-sharing helps cut gas costs, it also can keep you in line. You might curse at another driver when alone, but you might hold your tongue with someone in the car. You can relieve that tension later on the treadmill. Use local tools like the one linked here for Cal Poly students to find a person to ride with you.
68. Try Automotive Aromatherapy: New studies have shown that the smell of cinnamon or peppermint might take the edge off road rage during your next traffic jam. Peppermint and cinnamon odors boost motivation, performance, and alertness while cutting fatigue and stimulating the brain.
69. Be Productive: If down time is what gets under your skin, turn that traffic jam into a production session. Make sure a tape recorder is with you at all times, so you can take notes or dictate letters.

Maintain Healthy Choices

Even if you can’t afford health insurance, think about spending a few dollars here and there on health maintenance. Silent killers, such as cholesterol and high blood pressure are especially important to monitor. If you are in good health and you know it, it’s easier to focus and maintain a relaxing lifestyle.

70. Learn About Blood Pressure: A stressful life can lead to higher blood pressure, and high blood pressure is a major risk factor for heart attacks, strokes and heart failure. Your systolic blood pressure should be below 140 and your diastolic blood pressure below 90. Certain individuals need to achieve even tighter control of their blood pressure.
71. Get a Blood Pressure Monitor: You can check your own blood pressure daily or even twice a day. Additionally, owning a cuff means that you can check your blood pressure after exercising. This tool is a huge help for you and your doctor as you can help that doctor stay on top of any changes in your health plan.
72. Check Cholesterol Levels: The only way to know if you have a healthy cholesterol level is to get it checked. If you have not had your levels checked in the past year or two, get them checked now. The ideal level for your LDL (“bad” cholesterol) is less than 100. Keeping your HDL (“good” cholesterol) levels up is also important. Know your lipid levels and talk to your physician about the best plan of action to keep your cholesterol levels ideal.
73. Keep a Journal: When you document your progress in a journal, you can begin to see your progress in all your goals. This is a tool that help you reach for more changes that will help you avoid stress and meet tranquility head on.

Understand Stress Myths

Finally, it’s good to understand that some stress is good. Stress can force positive and healthy changes, and — since relaxation and focus is the opposite of stress — you can use stress as a measurement to determine your progress toward a better life. The following myths may help you understand whether a renewed focus and tranquility are possibilities for you…since stress is, after all, unavoidable.

74. Stress is the Same for Everyone: No, it’s not. Some younger folks or healthier people or those who have a higher tolerance for risk may handle stress better than others. Some people thrive on stress, while others need more serenity in their lives. Only you can determine where you stand on stress boundaries.
75. You Can Avoid Stress: Stress is everywhere so you cannot avoid some stress, but you can do something about the level of stress you experience. Each day brings new surprises, and not all those surprises are great for your peace of mind. However, if you’re prepared to meet these challenges head on with a healthy body, a great support group and preparation, you may experience a new focus and serenity.
76. You Know When You’re Stressed: Not necessarily. Some people have been under so much stress for so long that it feels like a way of life. Minor stress symptoms, such as headaches and heartburn, cannot be ignored, however. Before long, you may experience major symptoms such as heart failure or stroke. At that point, it may be too late to turn your life around. Don’t let your stress, even minor, gain the upper hand over your health, focus and tranquility.
77. All Relaxation Techniques Work: Every person responds to different techniques in different ways, just as every person reacts to stress differently. Some people may need to use a punching bag before he or she can relax. Others may just need five minutes of a beautiful sunset to turn a day around. You won’t know what works for you until you try it, however. So, get started with this list to find what works for you.