It’s practically an epidemic and it can really interfere with your life! Insomnia is notoriously difficult to deal with. But after reviewing a total of 20 studies, researchers say Non-drug talk therapy can help adults who lie awake in bed most nights.

They came to the conclusion that instead of taking pills, insomniacs could benefit from techniques associated with cognitive behavior therapy.

The essential elements are aimed at reducing anxiety and negative thoughts about sleeplessness, as well as relaxation techniques to minimize muscle tension and mental distractions.

Before the treatment, the average time to get to sleep was just under an hour. The researchers found that after engaging in the sleep-enhancing practice, people fell asleep 20 minutes sooner, on average, and slept 30 minutes more each night.

Up to 15 percent of adults worldwide regularly have sleep difficulties, which can lead to anxiety, depression and even type 2 diabetes.The study is published in the Annals of Internal Medicine.

Here’s an encouraging finding for Zoomers who would like to develop musical talent later in life. A study from the University of Chicago finds that adults can be trained to achieve perfect pitch and maintain it for months.

Perfect pitch is the ability to identify a note simply by hearing it hLess than one in 10,000 people have this gift. The conventional wisdom was that it is only possible for those who had early musical training in childhood, and that adults could not acquire the skill.

This study challenges that belief. It included university students, staff and community members with various levels of musical experience. None had perfect pitch.

The participants were trained to develop perfect pitch by learning to identify notes played on various musical instruments. When tested months later, their ability was only slightly diminished.

The study was published in the journal Cognition.

Here’s another reason to hate excessive noise. According to Swedish researchers. Exposure to noise from traffic, trains, planes and maybe even deafening restaurants could be linked to a burgeoning belly.

The study in Occupational & Environmental Medicine followed 5000 people around Stockholm for four years. It found that women had a 0.08-inch increase in waist size for every additional 5 decibels in noise exposure. For men the increase was .06 inches. And the risk of a larger waist rose with the number of sources of noise someone was exposed to at the same time.

The scientists speculate that long-term exposure to noise, especially from traffic may affect our metabolism and lead to abdominal obesity. That’s because noise is stressful, and stress can alter levels of hormones which influence where in the body excess calories are deposited. Earlier research has shown associations between traffic noise and high blood pressure and heart attacks. They conclude that since abdominal obesity is a risk factor for many diseases, including heart disease and diabetes noise should be recognized a serious threat to public health.

Are you a foodie? It means you’re passionate about food and love trying new dishes. Many people think those of us who fit this description are indulgent and gluttonous, let along pretentious. But a study from the famous Cornell Food and Brand Lab suggests the opposite: Foodies weigh less and could be in better health than the less discerning among us.

The researchers asked 500 women about their weight satisfaction, lifestyle and personality traits and provided a list of 16 novel foods and asked them to report which ones they had tried.

Those who had sampled nine or more of the foods on the list were considered “foodies” in the study and the rest were classified non-adventurous eaters.

The research team adjusted the data to draw on possible associations between adventurous eating, BMI and body image.

Those who said they had tried things like beef tongue, Kimchi and rabbit also described themselves as more concerned with healthfulness of what they ate than did those who stuck to traditional fare.

Foodies were also more physically active and their BMI’s were slightly lower than their counterparts.

The study authors say these findings are important to dieters because they show that promoting adventurous eating may provide a way for people — especially women — to lose or maintain weight without feeling restricted by a strict diet.

There’s more evidence about the benefits of exercise, especially as we age. A study out of Norway finds that older men doing three hours of exercise a week lived around five years longer than those who were sedentary.

The research tracked 5700 men aged tracking 68 to 77. It found that those putting in the equivalent of six, 30-minute sessions of any intensity, were 40% less likely to have died during the 11-year study. While those who carried out vigorous exercise saw the highest benefits, even light intensity activity lowered mortality risk – However, anything less than an hour a week of light exercise had no impact.

The benefits of exercise are well-known but the experts behind the study said they were taken back by just how large the impact could be, even in later life. The report detailed that even men who were 73 years of age at start of follow-up, had five years longer than the sedentary.

The study concluded that the impact of this physical activity was as good as quitting smoking. The work only looked at men, but the researchers say the findings would apply equally to women.

Here’s an interesting tidbit for those of us who are pondering the possibility of living to 100. Men are less likely than women to reach that milestone, but according to a study out of London, those who do tend to be healthier than their female peers.

The British researchers found that women are now four times more likely than men to hit 100. But they are more likely to suffer broken bones or develop more than one chronic health problem, such as incontinence or loss of vision or hearing. Men had fewer chronic ailments. All of the centenarians were more likely to have chronic, nonfatal issues such as arthritis rather than more serious diseases like cancer or diabetes. And the study authors say they found a surprising number of 100-year-olds who had no major illnesses.

The researchers analyzed public health records of more than 11,000 centenarians. The number of women living to 100 increased by 50 percent between 1990 and 2013, the study found, compared to a 30 percent increase among men. More research is needed to understand why some people reach very old age without serious health problems and some don’t.

The study was published in the Journal of the American Geriatrics Society.

How often do you take breaks at work? There is now research showing that office workers who take short, frequent breaks have more stamina and fewer aches and pains when they return to their desks.

Researchers from Baylor University surveyed employees between 22 and 67 years old over a five-day workweek.

They were not able to pinpoint the optimal number or length of breaks but found that timing is critical. The more hours that elapsed before a break, the less energized workers were when they returned, and the more symptoms like eyestrain and lower back pain they reported. In other words, working through much of the workday before taking a breather is not as helpful as taking time out early in the day.

After a morning break, employees said they had more energy, more motivation and were better able to concentrate. Breaks were particularly energizing if workers spent the time doing something they enjoyed.

The study doesn’t directly show that breaks increase productivity, but the researchers say it does show a link between taking breaks and higher job satisfaction; reduced emotional exhaustion; and greater willingness to undertake work above-and-beyond the minimum.

Some Israeli psychologists are busting myths about the so-called mid-life crisis. They don’t buy the theory that Zoomers are vulnerable because they face diminished expectations and their own mortality.

This idea became current 40 years ago, when the average lifespan was 70 and “mid-life” came at age 35. Dr. Carlo Strenger says now that we’re living longer, mid-life is actually the best time to flourish and grow. But you have to use of what you’ve learned about yourself in the first half of your life to make the second half most fulfilling.

That makes sense when you consider that most people make their most important decisions before they really know who they are. By age 30, most of us have already married, decided where to live, bought our first home, and chosen our career.

Strenger says we should think about a mid-life transition not a crisis and he calls his advice Tips for Living Life Twice.

First, you have to believe that you have more high-quality adult years ahead of you than behind you, and realize what that means in planning for the future.

Then, take stock of your strongest abilities and what you enjoy most, not what others expect of you.

And don’t be afraid of obstacles. Bottom line, once you realize how much time you have left in this world, you will find it’s worth it to invest energy in major changes like a new career or a big move.

Who would know more about the secrets of longevity than Zoomers who’ve reached the age of 100? One hundred centenarians answered a poll on the subject. Topping the list is staying in touch with pop culture and the latest trends such as iPods and text messaging. Being socially active, eating a healthy diet, exercising and getting enough sleep also won’t hurt.

According to the the GfK Roper survey, eight percent of centenarians said they had sent text or instant messages, compared to one percent last year. And 12% are using iPods. Many centenarians said they kept up with popular culture by listening to music or videos through computers, and 11% said they had watched a video on YouTube.

And for better or for worse, they aren’t living in the past. Thirty percent said the recent recession was more severe than the Great Depression, 40% walked or hiked every day, and three quarters ate a healthy diet daily and nearly a third opted for organic foods.

Laughter and prayer were also important, along with staying connected to family and friends. Bottom, the attitude is keep learning, even after your first hundred years.

This is the time of year to enjoy fresh produce whether it comes from farmers’ markets or your own garden. But you may not realize that many fruits and vegetables lose their nutritional value quickly when they’re stored for more than a few days.

Nutritionists say that’s partly because the produce was probably in transit and on shelves before you buy it. Once some fruits and vegetables hit the fridge, they can lose as much as 50 per cent of their vitamin C and other nutrients in a week, depending on the temperature.

There are several ways around this. Look for produce that’s locally grown – it’s usually travelled shorter distances and is still near its nutritional peak – and try not to stock up on more than a few days’ supply.

Another option is frozen produce. While frozen fruits and vegetables may lack the flavour and aesthetic appeal of fresh, they are subjected to flash freezing immediately after being picked. That can slow or halt the loss of vitamins and nutrients.

THE BOTTOM LINE:

Just refrigerating produce does not prevent the loss of its nutrients.