Having trouble getting to sleep? If so, you’re not alone. Whether it’s due to stress, poor sleeping habits or a genuine disorder, millions of Americans find themselves tossing and turning late at night. Unfortunately, the consequences can be serious, ranging from a lack of alertness while driving, to job impairment and even memory loss.

What to do? While in some cases medical intervention may be necessary, you may want to try a few of the techniques suggested by the University of Maryland Medicine Sleep Disorders Center:¹

Set Your Body Clock: Establish a regular pattern of sleep by going to bed around the same time every night.

Avoid Alcohol, Caffeine and Spicy Food 4-6 Hours Before Bed: Each of these substances has proven to cause restlessness. Even alcohol, which produces short-term drowsiness, eventually wears off and causes just the opposite to occur.

Exercise Often: Just make sure you don’t exert yourself within two hours of your bedtime.

Prepare Your Brain: Establish “warm-up” exercises for sleep. Take a bath, read a book, listen to soothing music – and keep the routine consistent so your brain has a chance to become accustomed to it. And yes, warm milk does help!

Create An Environment Conducive To Sleep: Select a comfortable mattress (not too firm or soft), eliminate as much light and noise as possible, and try not to use the bedroom for activities such as work or exercise, so that your body associates it with sleep.

If these techniques, or any of the others listed by the University of Maryland do not work, you may have a sleeping disorder that requires medical treatment. One of the most common is sleep apnea, a condition that causes a person to stop breathing during sleep, often hundreds of times during the night. According to the American Sleep Apnea Association, this disorder is particularly common among those who are male, overweight, and loud habitual snorers.²

If you think you may have sleep apnea or some other disorder, please be sure to speak with your health care provider. In most cases, sleeping disorders are treatable, which means you may be able to put those sheep out to pasture once-and-for-all.

¹ “Sleep Hygiene: Helpful Hints To Help You Sleep,” University of Maryland Medicine Sleep Disorders Center at www.umm.edu/sleep_hyg Pages 1-3.

² Sleep Apnea Brochure, American Sleep Apnea Association @ www.sleepapnea.org/brochure, pages 1-2.

The world is changing, and with it, the needs of emerging populations internationally. Global economic development has provided an opportunity for New York Life to expand its operations worldwide.

The Company, while continuing to lead the industry in domestic life insurance sales^* is growing stronger by offering life insurance products to other nations.

We now have operations in nine foreign countries. With the addition of China and India, New York Life now has access to more than two-billion potential consumers, and - along with the U.S. - three of the four largest populations in the world.

New York Life continues to receive among the highest ratings for financial strength from the leading independent rating services: A.M. Best, Fitch, Standard & Poor’s, and Moody’s Investors Service. We are confident our expansion into new international markets will serve our policyholders well, positioning us for even further growth. That will help make sure The Company You Keep® remains a stable, secure company whose first priority is - and always will be - our customers.

^* LIMRA’s 2002 U.S. Individual Life Insurance Sales; includes all annualized periodic premiums and 100 percent of single premiums.

There’s good news when it comes to combating coronary heart disease (CHD) - the leading cause of death for both men and women in the U.S.¹ According to the National Institute of Health, there are a number of easy steps almost anyone can take to improve the overall condition of your heart and lower your risk of disease. In fact, these steps have proven to be effective even if you already have CHD or have previously experienced an attack.²

Step 1. Stop Smoking: Within a year of quitting, your risk of heart disease will drop to half that of people who continue to smoke. And with enough time, your risk will eventually return to the rate of non-smokers.

Step 2. Lower Your Blood Pressure: Since high blood pressure (or hypertension) makes the heart work harder, it increases your risk of an attack.

To lower your blood pressure, be sure to eat foods that are low in salt, limit your alcohol intake, and follow steps 4 and 5.

Step 3. Reduce Your Cholesterol: To prevent cholesterol from building up and blocking your arteries, it’s important to have your blood levels checked regularly. If your cholesterol is too high, you may need to adjust your diet or lifestyle by following the steps below.

Step 4. Maintain A Healthy Weight: If you are overweight, reducing your body weight just 10% will help lower your risk of CHD.

Step 5. Be Physically Active: Because a sedentary lifestyle promotes heart disease, 30 minutes of moderate to intense activity each day can dramatically reduce your risk of an attack.

Of course, it’s important to consult your physician before starting any exercise regimen or altering your lifestyle in any way. And because men over the age of 45 and women over the age of 55 are at greater risk, regular visits to your health care provider could be your best defense against this deadly disease.

¹ Act In Time To Heart Attack Signs, National Heart Blood and Lungs Institute, National Institute of Health, www.nhlbi.nih.gov/actintime, “Heart Attacks”, Page 1.

² Act In Time To Heart Attack Signs, National Heart Blood and Lungs Institute, National Institute of Health, www.nhlbi.nih.gov/actintime, “Reducing Heart Attack Risk”, Page 1 and subsequent links.

A healthy back can make all the difference between an active lifestyle and a sedentary one. Fortunately, there are some fairly simple ways to help you maintain - or improve - the condition of your back. One of the easiest is to make sure you position your body properly at all times.

When Sitting: Try to sit all the way back in your chair, with your back pressed against the backrest. Use a pillow to support your lower back if necessary - especially while driving. Also, try to get up and move around during longer sessions.

When Standing: Make sure you don’t slouch. Keep your shoulders square, head back and try to maintain the natural curve of your spine.

When Sleeping: Be sure to rest on your back with a pillow beneath your knees, or on your side with a pillow between your knees. Never sleep on your stomach.

Of course, almost any daily activity - if performed incorrectly - could cause your back to ache. Here again, a few preventative measures can make all the difference.

Warm Up: Give your muscles a chance to get ready. Whether you’re about to exercise or work around the house, take a few moments to stretch and get the blood flowing.

Lift With Your Legs: When lifting an object from below, be sure to bend at the knees and keep your back straight. Let your leg muscles bear the weight.

Keep Objects Close: Holding objects away from your body increases the pressure on your back.

Stay Balanced: Try to distribute weight evenly. When carrying an object in one hand, see if you can find a counterbalance for the other.¹

While there are many other ways to maintain a healthy back, routine exercise is one of the most important. In addition to strengthening your back and surrounding muscles, it also helps to control your weight, which in turn, reduces the burden your back is required to handle.

For more information on back safety and injury prevention, contact the American Academy of Orthopaedic Surgeons at www.aaos.org or the American Physical Therapy Association at www.apta.org.

¹ New York Life Intranet, Lifestyle, Health & Wellness, “Ergonomics: How To Save Your Back”, Pages 1-3, June 12, 2003.

The ideal exercise is any exercise that you will practice on a regular basis. Half of the people who start an exercise program quit within a year. The key to success is to choose an exercise that you will enjoy doing, whether it’s swimming, walking, hiking, golfing, aerobics, or any other activity that keeps you active.

Keep yourself motivated by setting attainable goals. Try losing two pounds in one month rather than five. Give yourself a small reward when you reach an exercise goal, then set another short-term goal.

Some people find it easier to maintain their exercise program when they have an exercise partner. Your partner can remind you of your commitment and provide a social component to your program.

It’s ideal to choose an exercise that provides as many benefits as possible. For example, yoga enthusiasts say that discipline gives them additional strength, flexibility, balance, calmness, and even has a spiritual aspect. Or, if you enjoy competition, like to be outside, and need a strong social component to your exercise, you might prefer a sport like golf or tennis.

The most important aspect of your search for the ideal exercise is to find something that’s fun and stick to it.

(Consult your personal care physician
before starting any exercise program.)

Everyday we hear new advice on foods we should and should not eat. While experts agree that you need to practice balance, variety and moderation in your diet, there are certain foods that can help you maximize your health:

• Beans: Garbanzo, pinto, black, navy, soy, kidney, lentil – they’re rich in protein, calcium, and fiber. They’re also low in fat and inexpensive.
• Fruits: Fruits provide many essential vitamins and minerals. They’re also sweet and easy to digest.
• Sweet Potatoes: In their natural form, sweet potatoes bring you plenty of vitamin A, vitamin C, foliate, potassium, copper, and fiber.
• Spinach and Broccoli: Both of these leafy green vegetables provide vitamin A, vitamin C, foliate, and fiber. Spinach also gives you iron, magnesium, and calcium.
• Other Dark Green or Orange Vegetables: Carrots, kale, and collard greens are coveted for their rich nutrients. Cruciferous vegetables, such as cabbage, cauliflower, and Brussels sprouts, are immune boosting foods.
• Whole Grains: These grains are high in fiber, vitamins, and minerals. A diet rich in fiber may reduce the risk of colon cancer and help remove toxins from your body.

In addition to maximizing your health, there are certain foods that can change your mood. Some foods can heighten your energy and alertness; others can allow you to relax and sleep; and others can help counteract depression:

• Foods high in protein (beans, seafood and meats) can make you more energetic. They may modestly boost reaction time, mental acuity, and alertness.
• A meal rich in complex carbohydrates (brown rice, whole grain breads, pasta) helps you feel more relaxed, calm, and less focused.
• Eating more folic acid (broccoli, kale, spinach, orange juice) or Vitamin B9 has helped alleviate depression in some people.
• A high calorie meal tends to cause drowsiness, as the blood flow in the intestinal tract needs more oxygen to digest all the food.

How food affects your mood depends upon your genetic code. Food and mood associations do not apply to everyone. And as always, check with a registered dietician or your personal care physician before changing your diet.

In the United States, over two million adults over the age of 25 will die this year. The circle of survivors impacted by these deaths reaches into every corner of our country. Healing from the death of a family member, partner, friend or colleague is a process that extends well beyond the first few months after a loss and many find it beneficial to seek support.

For the past 30 years, AARP Grief and Loss Programs have helped millions of bereaved adults and their families cope with the loss of a loved one. The Programs offer a wide range of information and resources on bereavement issues for adults of all ages including: