Whether you have one or two good friends or many friends in your circle, there is no denying that friendship is important in your life. You might be surprised to learn that not only do friends improve your quality of life; they might help you live longer too.

In a study of 503 women with symptoms of coronary artery disease at the study’s start, those with few personal contacts were more than twice as likely to die over the next two to four years as women with more social ties. In another study conducted by the Centre for Ageing Studies at Flinders University, those who had a large network of friends outlived those with the fewest friends by 22%. And, a study at North Carolina's Duke University of 1,000 people with heart disease found that half those who were unmarried and had no one to confide in died within five years, while 85% of those who were unmarried but had a close friend survived.

The data proves the theory, but the question is – how? How can friendship lead to a longer life? It is believed that good friends discourage unhealthy behaviors such as smoking and heavy drinking. The companionship provided by friends may ward off depression, boost self-esteem and provide support. Also, as people age, they may become more selective in their choice of friends, so they spend more time with people they like.

Tips on being a good friend

· Go easy. You don’t have to spend hours a day connecting with friends. Just be sure to carve out time in your weekly schedule to check in, even if it’s by chatting on the phone or video visits.

· Don’t compete with your friends.

· Adopt a healthy, realistic self-image.

· Adopt a positive outlook.

· Take time to listen carefully to your friends; you may not be able to solve their problems, but you can let them know they are being heard.

· Don’t judge.

· Respect privacy – especially in the age that social media is so prevalent.

Tips on how to make new friends

We get it – in this day and age, with so many connecting virtually – it can be hard to make new friends. Maybe you’re an introvert who prefers to stay at home more than others. Maybe you’re worried that your attempts to make new friends won’t be successful. Here are a few ways you can add to your friendship circle:

· Volunteer at church, school, hospital or community organization. You’ll soon begin connecting with others who have the same values you do.

· Talk with the friends you do have – when they mention another person’s name, ask about him or her. See if your friend could arrange a brief outing with all three of you.

· Work on your fear (if you have one) of meeting new people. The chances an overture by you to get to know someone better will be welcomed is much higher than you might think.

· Be open-minded when you meet new people. Take the time to get to know someone before you decide he or she wouldn’t be good friend material.

· Use social media to connect with your “friends” – if it’s someone you trust and you would like to know better, message him or her about the possibility of grabbing a cup of coffee sometime. It could be the start of a lasting friendship.

By connecting more regularly with those who mean the most to you, you’ll find your heart – both your emotional and physical one – will be uplifted. And, you can help your friends be uplifted as well.

Whether you have one or two good friends or many friends in your circle, there is no denying that friendship is important in your life.

Homemade mac and cheese: the ultimate comfort food?

Is fish oil really beneficial to health or is it just a big fish story? Yes and no. Fish, particularly cold-water fatty fish including salmon, mackerel, tuna and sardines, among others, contain high amounts of omega-3 fatty acids, which play important roles in brain function, normal growth and development and inflammation. Omega-3s may help protect us from cardiovascular disease, some cancers, mood disorders and arthritis.

In fact, the Federal Government’s Dietary Guidelines for Americans recommends adults eat eight or more ounces of fish or shellfish per week; however, some are allergic to seafood others simply hate it. Fish oil supplements are touted to be as beneficial as fresh seafood, but this may be a red herring.

In the United States we spend more than $1 billion annually on fish oil supplements assuming they will defend our hearts, lengthen our lives, and even increase our libidos.

The problem is there’s little research to back fish oil supplement benefits. Several major studies reported no heart disease benefit in men or women—including those with heart disease risk factors—or is there conclusive evidence fish oil supplements reduce instances of macular degeneration or the risk of prostate cancer. On the other hand, there is evidence fish oil in large doses may reduce triglycerides and may help relieve rheumatoid arthritis symptoms.

Most research surrounding omega-3 supplements is inconclusive, meaning there’s no definitive research proving supplements are completely ineffective, either. Our bodies require omega-3s and don’t produce them on their own, so our diets need to include omega-3s. Fish oil supplements have very few side effects. It’s important those allergic to seafood or taking blood thinners consult a physician before taking fish oil supplements. Otherwise, side effects include foul taste, foul breath and foul-smelling sweat. They also include headache and various digestive issues.

So, yes, omega-3s are an important factor in our overall health, but no, fish oil supplements are not a substitute for a well-rounded lifestyle featuring a balanced diet and regular exercise. Nor are supplements as beneficial as simply eating fish and seafood high in omega-3 fatty acids. Fish oil supplements may help those who refuse to eat any fish at all, and omega-3 is also found in ground flaxseed, chia seeds, walnuts, and flaxseed, canola and soy oils.

In conclusion, there’s no reason to discount fish oil supplements’ benefits completely, just don’t swallow the hype surrounding them hook, line and sinker!

Sources: Centers for Disease Control and Prevention; National Center for Complimentary and Integrative Health; Harvard Health Publishing; AARP

Is fish oil really beneficial to health or is it just a big fish story?

Your teen just made an announcement: they’re not only giving up meat, they’re going to refuse any food made with animal products. In other words, they want to become a vegan.

What? Why? Was the meatloaf last night really that bad? Is this just another phase? What exactly will this mean to your family and how will you need to change your grocery list?

Regardless of the reason why your teen wants to make the change—whether it’s their developing beliefs, growing independence, self-expression or even rebellion—you may have some questions. Below, find answers to some of the more common questions parents of new vegan teens often have.

What exactly does it mean to be a vegan?

Being a vegan is similar to being a vegetarian. But the difference is, in addition to avoiding meat and fish, vegans also avoid any product that comes from an animal. For example, vegans do not eat cheese or other dairy products, since they come from animals. Most vegans also look carefully at the ingredient list of packaged foods, to make sure no animal products have been included, such as butter.

What nutrients are most important for my teen, and where can they get them in a 100% plant-based diet?

· Calcium - broccoli, spinach and tofu

· Carbohydrates - potatoes, rice and breads

· Fats - cooking oils and nuts

· Fiber - whole grain cereals, seeds and nuts

· Folate - lentils, chickpeas, spinach and asparagus

· Iron - beans, nuts and whole grains

· Protein - nuts and beans

· Vitamin A - cabbage, broccoli, spinach and sweet potatoes

· Vitamin C - citrus fruit, strawberries, cauliflower and melons

Is a 100% plant-based diet safe for my teen?

It can be if it provides all of the essential nutrients a growing teen needs and includes healthy portions of the food items listed above.

Can vegan diets be unhealthy?

Yes. Stores now offer more packaged vegan options than ever before. However, many are highly processed and some, like vegan cookies, can be high in calories. If your teen wants to lead a truly healthy vegan lifestyle they need to avoid highly processed foods and focus on whole and fresh foods.

Should I encourage my teen to become vegan gradually?

Yes. Experts recommend that anyone who is thinking about becoming a vegan should do it gradually to allow the body to adjust.

Could my teen’s desire to change their diet signal another problem?

Maybe. Any time a teen makes a dramatic change to their diet or eating habits, it could be a sign of a possible eating disorder. Talk with your teen to understand their reasons for wanting to become a vegan.

Should my teen start taking vitamin supplements?

Possibly. While most, if not all the nutrients your teen needs can be obtained in a vegan diet, it is sometimes difficult to get as many as they need. If you have questions or concerns, contact your doctor for advice.

FAQs: When Your Teen Says “I’m Going Vegan”

You are going to love this quick, delicious and healthy smoothie.

Our bodies are equipped to absorb the nutrients they need from the foods we eat and the vitamins we add to our diet. Did you know our body relies on more than food and supplements? Soaking up the sun is healthy – in moderation. We need a little unfiltered sunshine, to help us absorb calcium. While it isn’t likely that we can all obtain the recommended amount of sun on our face, we can get a boost from vitamin D, sometimes referred to as the sunshine vitamin.

Q: Why do we need vitamin D?

A: We all need vitamin D – it’s essential to absorb calcium for bone health. It spurs bone growth in infants and children and keeps our bones strong by regulating calcium levels. Calcium keeps your bones and muscles healthy. Without enough calcium, muscles can cramp, hurt or feel weak.

Q: Is vitamin D helpful for more than bone health?

A: Vitamin D also gives an important boost to the immune system. According to a study reported in National Institutes for Health, epidemiologic evidence links vitamin D deficiency to autoimmune diseases, depression, dementia, infectious diseases and more.

Q: Why is vitamin D called the sunshine vitamin?

A: When your skin is exposed to sunlight, it manufactures vitamin D. It doesn’t take much skin exposure of the arms, legs, hands and face. Ten to 15 minutes two to three times a week, and you will produce all the vitamin D your body needs.

Q: What happens if you get more sun exposure than is necessary to produce vitamin D?

A: Your body automatically starts to dispose of vitamin D to avoid an overload of the vitamin, at which point your sun exposure is giving you nothing but sun damage (unless you apply a sunblock) without any of the presumed benefit.

Q: Can you get vitamin D from a source other than the sun?

A: You can acquire vitamin D from a combination of diet and supplements.

Q: What foods contain vitamin D?

A: Few foods contain vitamin D. Fatty fish such as salmon, mackerel and tuna are especially good sources. Small amounts are also in egg yolks, beef liver and cheese. Many common foods are fortified with vitamin D, such as milk and orange juice. Check the labels to see if “fortified” is listed.

Soaking up the sun is healthy – in moderation.

Remember jumping out of trees, running everywhere and playing as a kid? Perhaps even as an adult, you still run as you aim for 10,000 steps a day or when you are about to miss the bus. Exercise is great for your health and heart, but as those steps, jumps, pivots and falls add up, your knees can take a real beating.

Perhaps you already have a little knee pain, or maybe you want to prevent it as long as you can, like forever.

There is no guaranteed way to prevent knee pain, but there are steps (get it) to improve your odds of continuing to bust a move as you age and not your knee.

According to Harvard Health, building certain muscles can help prevent and alleviate knee pain. Focus on the quadriceps, hamstrings, hip and core muscles.

Another strategy for healthy knees is to maintain an appropriate weight. Eating donuts can cause all kinds of health problems, especially when they turn into extra pounds. According to a study published in Arthritis & Rheumatism, every pound of weight you carry equals four more pounds of pressure on your joints. Ten pounds overweight? That is an extra forty pounds of pounding your knees take with every step.

Wondering how you can stay fit if you must give up your daily run? Try cycling, elliptical machines and even yoga. In addition to exercising your mind and body, there are yoga poses recommended to help prevent knee pain and increase flexibility. “You should also avoid standing on hard surfaces or squatting for long periods,” said Corey Jackson, D.O., Genesis orthopedic surgeon. “Plus, just because a pair of shoes look great doesn’t mean they are good for your health. When possible, wear the appropriate cushioned athletic shoes.”

The most important thing to remember is whether you want to alleviate knee pain or prevent it, talk to your family doctor. Your doctor can provide personalized advice on which activities you should or shouldn’t do to stay healthy.

Perhaps you already have a little knee pain, or maybe you want to prevent it as long as you can, like forever.

Making a few simple changes to your diet and lifestyle can help you avoid serious orthopedic problems.

If you were into exercise before you became pregnant, woohoo. If you are pregnant and want to get in shape, go for it. But before you begin, discuss your exercise plans with your obstetrician–gynecologist or other member of your healthcare team during your prenatal visits.

What does being “fit” mean for you?