Fit stretching into your busy day: I want to eliminate muscle tightness and I only have time to do yoga once a week. What else can I do? - Ask the experts: answers to your questions from the leaders in natural medicine

Natural Health, Jan-Feb, 2003

JUDITH HANSON LASATER, PH.D., REPLIES: Yoga's deep, prolonged stretches are wonderful for lasting relief of muscle tightness. You should practice for at least 45 minutes three times a week to see real changes in your muscle tightness. If that's not possible, try ordinary stretching, which can relieve tension in only 10 to 15 minutes a day, as long as you do it daily in addition to your once-a-week yoga session. Here are four common situations in which you can add stretches to your day. To get the best results, hold each stretch for a full 30 seconds without moving and breathe normally.

Sitting in a Chair: Here's how to stretch when you are seated, whether you're waiting in a parked car or working at your desk. Sit with your spine long and tall, turn your torso to face the back of your chair, and grab the top part of your chair (just below the headrest in your car). Keep your legs still and use your arms to gently twist your torso so your chest is moving toward the back of the seat. Repeat on the opposite side. This move will stretch your upper back and shoulders.

Talking on the Phone: Do this stretch every time you answer the telephone. Stand up and put your right heel on a sturdy bench, box, or stair about one foot tall. Hold on to your desk or a handrail with your right or left hand. Slowly lean forward until you feel a stretch in your hamstring at the back of your upper thigh, and reach for your foot with your free hand. Switch legs and repeat.

Waiting for a Ride: Stretch this way while you're waiting for the bus or your carpool. Walk to the curb or a set of stairs, place one foot firmly on the curb or the first step, and hang the heel of the other foot off the edge to stretch your calf. Repeat the stretch on the other foot.

Standing at the Kitchen Sink: This is one of my favorite stretches. It will loosen your shoulders, your lower back, and the back of your legs. Stand facing your sink and place your hands over the edge. Gripping the sink, bend forward and walk back a few steps until your body is in the shape of an L, with your back parallel to the ground. Keep your knees straight and let your head hang down.

With a little imagination you can find many opportunities to stretch each day that will help you add flexibility without a formal yoga or stretching practice.

Top Habits for Heart Health

I have a family history of heart disease. Apart from not smoking, what are the two most important things I can do to reduce my risk?

ROBERT ANDERSON, M.D., REPLIES: Actually, I would suggest three habits:

1. Boost Your Antioxidant Intake. Unstable molecules known as free radicals elevate the risk of high blood pressure, heart attacks, and heart failure. Antioxidants help neutralize free radicals. An easy way to increase your antioxidant level is to follow a Mediterranean-style diet of fresh produce, whole grains, legumes, lean protein, and healthy fats. In clinical studies this kind of diet reduced heart disease risk by about 65 to 70 percent. Eat five or more servings every day of vibrantly colored fruit like berries and melons, dark green vegetables like kale and spinach, and root vegetables like parsnips and sweet potatoes. Get two to four servings a day of whole grains like barley, brow? rice, oats, quinoa, and wheat berries (whole-grain pastas and breads count but white pastas and white rice do not). Every day, make sure to include a helping of legumes like black beans or lentils. Eat three to five weekly servings of lean protein like chicken, fish, and turkey (these foods have less saturated fat, a known risk factor for heart disease, than other animal foods), and have red meat only a few times a month if at all. Use 1 to 2 tablespoons of olive oil daily for cooking, dressing salads, and dipping bread, and eat 1 ounce of nuts daily; the fats in olive oil and nuts resist oxidation and free radical formation. In addition, take the following antioxidant supplements daily: 1 to 3 g of vitamin C (this much vitamin C may cause diarrhea, so reduce your dose if that happens), 400 IU of natural vitamin E (d alpha tocopherol), and 12,500 IU of mixed carotenoids.

2. Exercise Aerobically. Aerobic activity lowers your blood pressure, increases your levels of HDL ("good") cholesterol, and improves your heart's efficiency. Doing aerobic exercise regularly lowers heart disease mortality risk by 40 to 50 percent, according to clinical studies. Engage in vigorous physical activity for 30 to 45 minutes three to five times a week. Climb stairs or hills, play tennis or soccer, rake or garden actively, or walk briskly (at a pace of 3 to 4 miles an hour).

3. Be Social. Although researchers aren't sure why, social isolation greatly increases your risk of heart disease and other degenerative illnesses. Studies show that men who live alone and have few friends are four times as likely to die after a heart attack than men who live with partners or spouses, have one or more close friends, and engage in a group social activity each week. If you feel lonely or lack social relationships, take steps to establish close friendships. Seek social groups whose members have similar interests to yours, like bridge playing, hiking, or model airplane clubs. (Check local bulletin boards and newspapers or your church office for leads.) You can also get great longevity benefits from volunteering. To find a volunteering opportunity near you, contact VolunteerMatch (415-241-6872; www.volunteermatch.org).