SRA E-MAIL NEWSLETTER*
Issue # 43
June 2006

Len Wines, Editor

FROM THE SRA PRESIDENT

Reminder: If you have any new hobbies, exciting ventures, or any other things going on in your life that would be of interest to your fellow retirees, please send or e-mail.

Check out the SRA Web Site! Thanks to Bob Stallings of the Retired Faculty Association, we are up to date and looking pretty darn good! <http:/www.usc.edu/org/emeriti_center/1/sra.htm>

Or you can go to <http://www.usc.edu> and type SRA in the "search USC" box and then click on Staff Retirement Association.

Carole Gustin
<cgustin@usc.edu>
SRA
c/o Emeriti Center
USC
Los Angeles, CA 90089-0191

12 POWERFUL WAYS TO BOOST YOUR ENERGY

Kenneth H. Cooper, MD, MPH
Cooper Aerobics Center

As we get older, we often complain that we're "running on empty." I call this age-related loss of energy youth drain—but we don't have to be victims of it. At 74 years of age, I work 60 hours a week, travel widely and still feel energetic. Youth drain can be caused by a variety of factors, including obesity; chronic medical problems, such as anemia, diabetes, emphysema or an underactive thyroid gland; depression; cancer; use of sedatives and sleeping pills; menopause; poor diet; inadequate sleep; and stress. These factors batter us over the years and drain our vitality—unless we learn how to respond to them and counter their effects. Here, 12 revitalizing strategies for us all:

1. Eat less but more frequently. Consuming large meals (more than 1,000 calories per sitting) makes you feel sluggish because your body's resources are directed toward digesting all that food.

Instead, graze on small meals and snacks that contain a mix of carbohydrates and protein (but little fat) to provide a steady stream of fuel. Examples: Yogurt smoothie (one cup light nonfat yogurt, one-half cup fat-free milk, one-half peach, blended); peanut butter and banana sandwich (one slice whole-wheat bread, one-half tablespoon peanut butter, one-half banana, sliced); fruity cottage cheese (one-half cup 1% low-fat cottage cheese, one-half cup pineapple chunks in juice, drained).

2. Exercise. The health benefits of exercise are well known, but many people tell me they continue to exercise year after year because it makes them feel good and gives them more energy. I recommend at least 30 minutes of sustained activity five times a week. The best activities for most people tend to be brisk walking, jogging, swimming, cycling and aerobic dance.

3. Take a multivitamin. In a clinical trial, people who took multivitamins daily not only had improved immunity against infectious diseases but also had more energy. In general, it is best to get vitamins from food, but many people don't get the necessary amounts, so I suggest taking a multivitamin/mineral supplement daily.

4. Prevent dehydration. Consuming an inadequate amount of fluids, particularly if it's hot outside or you're exercising, can deplete energy and lead to weakness, dizziness and headaches. Drink at least six to eight eight-ounce glasses of water daily. On days that you exert yourself to the point of perspiring, increase that to up to 13 glasses.

5. Watch what you drink. Drink no more than one caffeinated beverage a day. Coffee, tea, cola and other caffeinated beverages provide a temporary energy boost, but energy levels plunge when the stimulant's effects wear off.

Caffeinated drinks also have a diuretic effect, which may cause you to lose fluids because you urinate more frequently.

Also, limit alcohol consumption to no more than one drink a day—any more can lead to fatigue.

6. Practice the "relaxation response." This technique, developed by Herbert Benson, MD, of Harvard University, has been shown to reduce blood pressure and heart rate. For me, doing this for just five minutes in the middle of the day is rejuvenating.

How to do it: Sit in a chair in a quiet room. Close your eyes. Starting with your feet, begin to relax your muscles, progressively moving up the body to the top of the head. While you do this, breathe in slowly and naturally through your nose and out through your mouth. As you exhale, silently repeat a focus word or phrase that has meaning for you, such as "peace." Push away distracting thoughts by focusing on your breathing and the word you have chosen to repeat.

7. Take naps. Surveys show that most Americans don't get as much sleep as they need (most of us require seven to eight hours a night). Daily naps of 15 to 20 minutes are energizing—and longer naps can help you catch up if you are sleep deprived. I sleep only five to six hours a night, so I often take a two-hour nap on Saturdays.

8. Don't immerse yourself in bad news. The glut of negative information coming our way from TV, radio, newspapers, the Internet, etc. can hurt the psyche, causing stress and fatigue. Reduce the amount of time you spend watching, listening to or reading the news, and focus on things that bring you joy.

9. Be social. Studies show that isolation can lead to depression and early death. We gain energy by being with others (both humans and animals). Make time for family, friends and pets.

10. Explore your creativity. Boredom leads to a lack of motivation and energy. Finding a creative outlet that absorbs you is invigorating. Developing your creativity also teaches you new skills; challenges your brain; and leads to the release of endorphins, feel-good brain chemicals. Take up a new hobby; learn a musical instrument; take on an unusual project at work. Added benefit: Mentally stimulating activities can lower your risk of Alzheimer's disease.

11. Laugh. Laughter appears to release endorphins just as creative pursuits do. By improving your outlook, you'll feel more energetic and ready to tackle life. Helpful: Watch funny movies; read cartoons; share humorous stories and jokes with friends.

12. Think young. To a large extent, your mindset dictates how much energy you have as you age. If you expect the worst, you're likely to feel tired and unwell. If you expect to stay vital, you'll fight off disease that can sap energy and well-being—and you'll add years to your life.

(Bottom Line/Personal interviewed Kenneth H. Cooper, MD, MPH, a pioneer in the fields of preventive medicine and physical fitness. He is president of Cooper Aerobics Center, Dallas, and author of 18 books, including Regaining the Power of Youth at Any Age. His books have sold more than 30 million copies worldwide.)

IDENTITY FRAUD: WORRY LESS ABOUT THE INTERNET

The 2006 Identity Fraud Survey Report by the Council of Better Business Bureaus and Javelin Strategy & Research found that using the Internet does not increase the risk of identity fraud.

Rather, 63 percent of identity-fraud cases involved wrongdoing by friends or family; lost or stolen wallets, credit cards, or checks; breached home computers; or stolen mail or trash.

The most-likely victims were 25 to 34 years old; the least likely, 65 and older. The percentage of the U.S. adult population victimized by identity theft declined a bit, to 4 percent. The majority of victims had no out-of-pocket expenses.

(Consumer Reports Money Adviser, May 2006)

SOME POSSIBLY USEFUL WEB SITES THANKS TO YOUR FAMILY HOME & BOTTOMLINE/PERSONAL

When you're looking for something quickly on the Web, try the search engine at <http://www.dogpile.com>, which search several search engines at once. They include: Google, Yahoo, Ask Jeeves, MSN, and others. ("All the best search engines piled into one.")

When you are contemplating a purchase, it is often worthwhile to see what others think about the product. <http://www.epinions.com/> has customer reviews of many, many products. ("Unbiased reviews by real people.")

When you have decided to buy, take a look at <http://froogle.google.com/>. It is a product search engine. Type in the specific item and get a listing of all prices for the item on the Internet, including prices from on-line auctions. ("Smart shopping through Google.")

If you prefer to purchase from a retailer, go to <http://www.salescircular.com/>. This Web site lets you look for the best price in your state at Best Buy, Circuit City, CompUSA, Kmart, Office Depot, OfficeMax, RadioShack, Sears, Staples, Target, and Wal-Mart, as well as other retailers.

WELLNESS FACT

People over 65 who exercise regularly are less likely to develop Alzheimer's or other dementia than their sedentary counterparts, according to a large six-year study recently published in Annals of Internal Medicine. Even modest activity—just walking for 15 minutes three times a week—seemed to help, and the greatest benefit occurred in the least fit people who started to exercise. This study adds to a growing body of research linking exercise to a lower risk of cognitive decline or dementia.

(UC Berkeley Wellness Letter, April 2006)

SOME POSSIBLY FUNNY MATERIAL FROM HERE AND THERE

A vulture boards an airplane, carrying two dead racoons. The flight attendant looks at him and says, "I'm sorry, sir, only one carrion allowed per passenger."

Three benefits of being over 55: (1) No one expects you to run into a burning building. (2) There is nothing left to learn the hard way. (3) Your secrets are safe with your friends because they can't remember them either.

Not So Deep Thoughts:

* I started out with nothing and still have most of it.

* When did my wild oats turn to prunes and all bran?

* I finally got my head together, now my body is falling apart.

* Funny, I don't remember being absent minded.

* If all is not lost, where is it?

* The first rule of holes: If you are in one, stop digging.

* It's not the pace of life that concerns me, it's the sudden stop at the end.

* When you're finally holding all the cards, why does everyone else decide to play chess?

* It's not hard to meet expenses. They're everywhere.

* The only difference between a rut and a grave is the depth.

Actual radio conversation released by the Chief of Naval Operations, 10/10/95.

Voice #1: Please divert your course 15 degrees to the north to avoid a collision.

Voice #2: Recommend you divert YOUR course 15 degrees south to avoid a collision.

Voice #1: This the Captain of a U.S. Navy ship. I say again, divert YOUR course.

Voice #2: No. I say again. You divert YOUR course.

Voice #1: THIS IS THE AIRCRAFT CARRIER ENTERPRISE. WE ARE A LARGE WARSHIP OF THE U.S. NAVY. DIVERT YOUR COURSE NOW!

Voice #2: This is a lighthouse. It's your call.

SAVE THE DATE: Sept. 11 for a program on USC's plans for campus buildings and a tour of the Galen Center. Details coming later.

PLEASE NOTE: If you know someone who would like to receive this newsletter, have him or her send an e-mail to Len Wines at <len@winesland.net> asking to be added to the list. After you are on the list, you will remain on it until you unsubscribe. To do that, simply send an e-mail to Len at <len@winesland.net> with the word UNSUBSCRIBE SRA in the Subject.

*The content of this Email Newsletter is for the information of the members of the USC SRA. It is not a University of Southern California official publication. There is no intent to promote any particular product or point of view. Personal decisions regarding health, finance, exercise, or other matters should be made after consulting with the reader's own professional advisors.