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The HEALTH Page
January 2, 2010

9 Things You Can Do to Be Happy Being happier doesn’t have to be a long-term ambition. You can start right now. In the next 30 minutes, tackle as many of the following suggestions as possible. Not only will these tasks themselves increase your happiness, but the mere fact that you’ve achieved some concrete goals will boost your mood.

1. Raise your activity level to pump up your energy. If you’re on the phone, stand up and pace. Take the stairs instead of the elevator. Put more energy into your voice. Take a brisk 10-minute walk. Even better…

2. Take a walk outside. Research suggests that light stimulates brain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning.

3. Reach out. Send an e-mail to a friend you haven’t seen in a while, or reach out to someone new. Having close bonds with other people is one of the most important keys to happiness. When you act in a friendly way, not only will others feel more friendly toward you, but you’ll also strengthen your feelings of friendliness for other people.

4. Rid yourself of a nagging task. Deal with that insurance problem, purchase something you need, or make that long-postponed appointment with the dentist. Crossing an irksome chore off your to-do list will give you a big rush of elation.

5. Create a more serene environment. Outer order contributes to inner peace, so spend some time cleaning off your desk and tackling the piles in the kitchen. A large stack of little tasks can feel overwhelming, but often just a few minutes of work can make a sizable dent. Set the timer for 10 minutes and see what you can do.

6. Do a good deed. Introduce two people by e-mail, take a minute to pass along useful information, or deliver some gratifying praise. In fact, you can also…

7. Save someone’s life. Sign up to be an organ donor, and remember to tell your family about your decision. “Do good, feel good” — it really works!

8. Act happy. Fake it 'til you feel it. Research shows that even an artificially induced smile boosts your mood. And if you’re smiling, other people will perceive you as being friendlier and more approachable.

9. Learn something new. Think of a subject that you wish you knew more about and spend 15 minutes on the Internet reading about it, or go to a bookstore and buy a book about it. But be honest! Pick a topic that really interests you, not something you think you "should" or "need" to learn about.

~ Some people worry that wanting to be happier is a selfish goal, but in fact, research shows that happier people are more sociable, likable, healthy, and productive — and they’re more inclined to help other people. By working to boost your own happiness, you’re making other people happier, too.

10 Sneaky Ways to Boost Calcium
Getting enough calcium is crucial for preventing osteoporosis. Learn how to boost calcium in your diet, even if you can't have or don't like dairy.
Keeping your bones strong is key to preventing osteoporosis, the bone loss that leads to poor posture, back pain, hip fracture, and many of the other problems that can sideline us as we age. The reason calcium is so important? Calcium crystals within our bones are what make them hard.
But the calcium content of our bones is in constant flux. Like all living tissue, our bones are constantly being torn down and rebuilt as calcium is released, reabsorbed, and used to make new bone. Yes, it was important to build strong bones when you were young. But it's important to get plenty of calcium as you age, too, because when the level of calcium in your blood drops, more calcium is released from your bones into the blood. Here, some sneaky tricks for working calcium into your diet and routine.
1. Don't skimp on dairy.
As we get older, many of us forego milk. That's a big mistake, experts say. Unless you're lactose intolerant or vegan, including dairy in your diet is still the best way to maintain your calcium intake. The good news: The fat phobia many people associate with dairy is misplaced. Nonfat and 2 percent milk actually contain more calcium than full-fat milk. And milk haters, don't despair--yogurt, cheese, butter, and ice cream are all good calcium sources, too.
2. Cheat with treats.
Want a big surprise? Check the calcium content of that tasty frozen yogurt at your local shop; typically even commercially processed frozen yogurt contains 200 to 300 milligrams per cup--less than regular yogurt (300 to 400 milligrams) but still impressive. An even more unexpected way to cheat: Make a cake, pudding, fudge, or other dessert using evaporated milk; one cup contains a whopping 660 milligrams of calcium.
3. Rev up the calcium content of main dishes.
Don't limit your thinking to deli standards like jack, cheddar, and Swiss. Mozzarella, ricotta, and parmesan--all of which are easy add to casseroles, pasta, and other main dishes--are excellent sources of calcium. Start your day by slipping some into an omelette or scramble; end it right by sprinkling some on a frozen pizza just before taking it out of the oven.
4. Focus on fortification.
Calcium is such a key nutrient--and studies show that so many of us are deficient in it--that many foods are now fortified to help boost calcium intake. Orange juice, breakfast cereals, soy milk, and any food labeled "calcium fortified" provide great ways to sneak calcium into your diet unnoticed.
5. Soak up the soy.
Here's a secret: Calcium-fortified soy milk actually has more calcium in it than milk--up to 400 milligrams a cup. And recent studies show that the calcium in soy milk is as easily absorbed as that in regular milk. Sneak in more calcium by snacking on fresh or dried soybeans, too. Tofu is also calcium-rich; one half-cup serving contains 250 milligrams, which is 25 percent of your daily needs. For still more calcium, choose tofu that's preserved with calcium sulfate, making it an even better bone-builder.
6. Green your diet.
Kale, broccoli, lettuce, bok choy, cabbage, and other leafy greens are great sources of calcium. The problem is, the calcium in greens is not as easily absorbed as that in dairy if the greens contain chemicals called oxalates. Spinach, chard, and beet greens are higher in oxalates. It's not a big issue unless you're getting most of your calcium from nondairy sources. If so, try creating calcium-rich combinations, such as a spinach or lettuce salad topped with sesame seeds or beans (also good calcium sources) and cheese.
7. Make your calcium supplement a combo pill.
Having adequate magnesium stores is crucial for calcium absorption. In fact, experts say, high levels of calcium and low levels of magnesium can actually contribute to bone loss. Balance is key, too: Experts recommend a 2-to-1 ratio of calcium to magnesium. If you're taking 1,000 milligrams of calcium a day, you need 500 milligrams of magnesium. One more thing: Your body can only absorb about 500 milligrams of calcium at a time; it excretes the rest. So you're better off taking that calcium supplement in smaller doses twice a day, morning and evening. Calcium carbonate must be taken with meals; you can take calcium citrate with or without food.
8. Accompany calcium with vitamin D.
Vitamin D is crucial to bone health, and it has a synergistic relationship with calcium. Experts say we lose 2 to 4 percent of our bone density during the winter due to vitamin D deficiency. To combat that, most experts now recommend getting 15 minutes a day of sunlight to help your body build vitamin D naturally, and taking at least 1,000 IUs (International Units) of vitamin D--usually you'll need a separate supplement to get enough.
9. Cut down on coffee, or drink lattes.
Too much caffeine can weaken bones by increasing the rate of calcium excretion. Avoid this risk by limiting yourself to two cups a day. If you have trouble giving up extra cups of joe, you can mitigate the calcium loss by choosing a latte or café au lait or adding a few tablespoons of milk or cream (not nondairy creamer!) to your coffee.
10. Beware of high-protein diets.
With all due respect to Mr. Atkins, diets high in animal protein can actually leach calcium from your bones. That's because protein is broken down into components that are acidic, and your body uses calcium to buffer them. If you eat a lot of red meat and eggs (in one to two meals per day), you're even more likely to need to boost your calcium intake.