EVEN IF YOU'VE SMOKED FOR YEARS, quitting can greatly improve your health. Within days, your blood vessels will regain much of the normal function that’s damaged by smoking. Within weeks, you’ll be able to taste food better, and your sense of smell will recover. Within months, symptoms of chronic bronchitis ease, and lung function improves within a year. The risk for lung cancer begins to drop substantially within five to nine years.

Harvard Medical School, Cambridge, MA.

FUNGAL INFECTIONS CAN CAUSE THICK, CRUMBLING, YELLOW TOENAILS, and while they’re not dangerous, they can be unsightly and uncomfortable. The infection is more common in people with diabetes, circulation problems, or a weakened immune system. Other risk factors include working in a humid environment, wearing shoes that don’t breathe and socks that don’t absorb perspiration, and walking barefoot in damp public places, such as gyms and swimming pools.

Mayo Clinic Health Letter, 200 First St. S.W., Rochester, MN 55905, monthly, $27/yr.

A PROGRAM OF YOGA POSES, BREATHING, AND RELAXATION can significantly reduce joint tenderness and swelling for people with rheumatoid arthritis, according to one study of sedentary adults with the condition. Researchers found people who participated in eight weeks of yoga classes had significantly fewer tender and swollen joints than they did before starting class.

Arthritis Foundation, Atlanta, GA.

AN ESTIMATED 40 TO 50 PERCENT OF ALL BLINDNESS CAN BE AVOIDED or treated, mainly through regular visits to a vision specialist. Individuals with a family history of eye disease or other risk factors should have more frequent exams. Other steps to take: If you smoke, stop; smoking increases the risk for several eye disorders, including macular degeneration. Wear sunglasses and a hat when spending time outdoors.

Harvard Medical School, Boston, MA.

OVER TIME, A STOOPED POSTURE, in combination with spinal bone fractures that sometimes come with aging, can cause kyphosis—a humped back. Conversely, straight posture reduces excess pressure that can contribute to back curvature. Another way to prevent kyphosis is to do exercises that help strengthen the back muscles and improve posture.

Mayo Clinic Health Letter, 200 First St. S.W., Rochester, MN 55905, monthly, $27/yr.

THE BLOOD PRESSURE MEASUREMENT YOUR DOCTOR OR NURSE TAKES can be an excellent approximation of your usual blood pressure. However, up to 20 percent of people diagnosed with high blood pressure experience “white-coat hypertension”— a temporary spike in blood pressure brought on by the stress of seeing a doctor. People who check their blood pressure at home tend to get more accurate readings.

American Heart Association, Dallas, TX.br>

DIETARY GUIDELINES RECOMMEND THAT HEALTHY ADULTS get no more than 2,300 mg of sodium a day. People with hypertension, anyone middle-aged and older, and African-Americans should aim for no more than 1,500 mg. A high-sodium diet can increase the risk for high blood pressure (and subsequent heart attack, kidney disease, and stroke), asthma, kidney stones, osteoporosis, and stomach cancer.

Consumer Reports on Health, 101 Truman Ave., Yonkers, NY 10703, monthly, $24/yr.

IRRITABLE BOWEL SYNDROME causes cramping, abdominal pain, bloating, constipation, and/or diarrhea. Dietary changes that may reduce symptoms include: Avoid or limit beans, onions, broccoli, cabbage, and carbonated beverages. Slow down when you eat and don’t overeat. These behaviors can introduce gas into the intestines and cause bloating.

American College of Gastroenterology, Bethesda, MD.

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