Please click on the title to get more details of our health tips.
1.
Reel in Inflammation
Help control tissue-damaging inflammatory processes with a bit of fish oil.
Chronic inflammation of body tissues may play a role in the pathology of many diseases, including diabetes and heart disease. However, a new study reveals omega-3 fatty acids in fish oil may help reduce inflammation. Seek out a serving of oily fish such as salmon or tuna each week.
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2.
Powered Up Produce
Pairing veggies with avocado may help you get the full power of your produce.
Healthy fats in avocados aid carotenoid absorption, a recent study reveals. Carotenoids are the bright red, orange, and yellow pigments of colorful fruits and vegetables. These carotenoids have antioxidant properties that may help decrease the risk of heart disease and certain kinds of cancer.
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3. Impaired by the Blues
Don't let a bout with the blues endanger your health.
Research suggests people prone to blue moods may have an increased health risk. In a study, depressed men experienced an increased risk of dying from stroke compared to their more emotionally vital peers. Seek help from a professional for chronic depression, and find appropriate self-help methods for minor cases of the blues.
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4. An Update on NSAIDs
Which medication offers you the safest, most effective pain relief? Aspirin? Ibuprofen? A prescription pain reliever? The choices can be confusing. A recent government safety review of a class of pain relief medication known as non-steroidal anti-inflammatory drugs (NSAIDs) has many people wondering what the most appropriate pain relief options are for them.
What You Need to Know About NSAIDs
All the medications within this class of pain relief medication -- from prescription COX-2 inhibitors to over-the-counter aspirin -- are associated with an increased risk of gastrointestinal (GI) bleeding or ulcers. COX-2s are believed to have the lowest risk to GI health, but they still carry some risk.
The newest safety concerns regarding NSAIDs relate to heart health. Early research suggests certain COX-2 NSAIDs may increase heart attack and stroke risk. Two brands increase risk enough -- without providing any additional benefit over similar medications -- that the U.S. Food and Drug Administration (FDA) has requested they be withdrawn from the market.
For other prescription and non-prescription NSAIDs, the FDA has deemed that their ultimate benefit to consumers outweighs potential risks, including risks to the heart. One exception is aspirin. Although it is a non-prescription NSAID and therefore carries some risk to GI health, its heart protection benefits are well established by research.
To determine which medication makes the most sense for you, you must work closely with your doctor. Ask him or her to balance your need for pain control with your cardiovascular and GI risks.
People at low risk of heart disease might safely take an FDA-approved COX-2 inhibitor if they monitor their blood pressure. And people with elevated risk of GI bleeding may be able to make using an NSAID safer by pairing it with a stomach-protecting prescription medication.
Ultimately, your pain medication decision is up to you, which makes it more important than ever to educate yourself about your choices. Here's a breakdown of the most recent NSAID rulings by the FDA:
Non-prescription NSAIDs
Labels for all non-prescription NSAIDs, from Advil® to Motrin®, will soon emphasize potential risks and urge consumers not to take too much or take the medication for longer than recommended. Certain patients also will be warned to speak with their doctors before using.
Prescription NSAIDs
COX-2 specific inhibitors: Vioxx® and Bextra® has been withdrawn from the market due to safety concerns. Celebrex® will soon have a stronger warning label -- called a boxed warning -- to help educate consumers about potential health risks associated with this medication.
Other prescription NSAIDs: Products in this category -- such as Napralen®, Lodine®, Voltaren®, and Actron® -- also will have boxed warnings to emphasize safety risks associated with their use.
The Choice Is Yours
If you take any NSAID-class medications and are concerned about risks or side effects, speak with your healthcare provider. If you are currently taking Bextra or Vioxx, speak with your healthcare provider immediately about alternatives.
And whatever pain medication you choose, remember to continue monitoring your health; people may differ considerably in how they react to NSAID medications.
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5. A Whole Lot Healthier
Choosing whole apples over apple juice may provide extra health benefits.
Whole fruit and fruit juices are easy ways to get your recommended daily intake of fruit. However, whole apples may have certain advantages over apple juice. Research suggests apples with the peels help inhibit LDL oxidation more consistently than juice does. Minimizing LDL oxidation may help deter the development of arterial plaques.
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6. Legumes for the Lasses
Eat your beans to guard against a common cancer.
Eating beans at least twice per week may reduce the risk of breast cancer, a new study of women reveals. The fiber, flavonols, and other beneficial phytochemicals in beans may explain their cancer-fighting powers. Good choices include black or red beans, garbanzo beans, and soybeans.
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7. A Bright Idea
Turning up the lights may help you focus.
People, who work in brightly lit environments, such as near a sunny window, are more productive and less distracted than people who work in darker interior spaces, a recent study suggests. Maximize your output by working on tough tasks near a sunny window if you can, or bring in some extra lamps and overhead lighting.
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8. Protein for the Pancreas
If you make a conscious effort to minimize your intake of processed meats, your pancreas will thank you.
In a recent study, people who ate the most processed meats, such as hot dogs, bacon, cold cuts, and sausage, had as much as a 67 percent increase in their risk of pancreatic cancer. Protein choices such as fish, poultry, and eggs were not associated with an increased risk of the disease.
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9. Wake-up Call
Eating breakfast may tame your appetite and help keep your blood fats in check.
Breakfast eaters consume fewer calories throughout the day and have better blood lipid profiles and insulin sensitivity than breakfast skippers, a recent study concludes. Low-fat yogurt with fruit, granola with skim milk, or whole-grain toast with peanut butter are all great choices to start your day.
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10. Apricot Delight
A sweet dried fruit may help control blood pressure.
A small handful of apricots contain 480 milligrams of potassium, a mineral found in many fruits and vegetables. Research shows this mighty mineral helps control blood pressure. Mix dried chopped apricots with a handful of nuts and seeds for a high-protein, mineral-rich trail mix.
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11. Sweet Dreams Control Blood Sugar?
Bad sleep habits may set you up for poor blood sugar control.
Sleeping for less than 6 hours or more than 9 hours per night was associated with an increased risk of diabetes in a recent study. These same poor sleep habits also were linked to impaired glucose tolerance, a condition marked by higher-than-normal blood sugar levels. Aim for 6 to 8 hours of sleep per night.
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12. Omega-3 Alternatives
If you want heart-healthy omega-3s, fish oil is not your only option.
Omega-3 fatty acids are associated with a reduced risk of dangerous heart arrhythmias, and fish oil supplements are a great source. However, a new study shows omega-3-rich soy oil supplements may provide those heart-health benefits, too, albeit to a smaller degree. Speak to your healthcare provider about the best supplements for you.
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13. Exercise Your Choices
Getting stuck in an exercise rut could put body and mind at risk.
Repetitive exercise routines may cause overuse injuries, and new research shows they may hurt your mental health, too. According to a study, people 65 or older who engage in four or more different kinds of physical activities each week are less likely to develop Alzheimer's disease than people who participate in one or no activities.
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14. Yogurt with a Twist
Yogurt fortified with heart-healthy ingredients could be a helpful addition to your cholesterol-lowering efforts.
In a recent study, people who daily ate yogurt fortified with plant sterols -- heart-healthy plant compounds that help control cholesterol -- experienced reductions in both total and LDL cholesterol after three weeks. A mere 1 to 2 grams of plant sterols per day may help control your cholesterol.
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15. More Talk About Almonds
Seek out a handful of almonds for a serving of a potential Parkinson's fighter.
A diet packed with vitamin E may help protect against Parkinson's disease, recent research concludes, and almonds are a good source. Parkinson's is a chronic neurological condition that hampers motor function. Other good food sources of antioxidant vitamin E include hazelnuts, wheat-germ oil, sweet potatoes, and peanut butter.
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16. Forget Stress
Don't let stress hormones hamper your brain activity.
High levels of stress hormones muddle memory in people of all ages by impairing brain areas involved in cognitive processing, a recent study concludes. Keep your memory sharp by fighting stress with regular exercise, social interactions with supportive people, and deep-breathing exercises.
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17. A Little Bite Before Bed
If you have trouble drifting off, the right bedtime snack may help promote a more restful night's sleep.
In a study, a tryptophan-enriched snack before bed helped study participants sleep better and promoted morning alertness. Foods that provide a dose of tryptophan include bananas, dairy, nuts, eggs, soybeans, tuna, and chicken. Keep the serving size small and have your snack about an hour before bed.
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18. Sweet on Antioxidants
Reach for a certain sweet dried fruit for some extra antioxidants.
Dried figs are high in polyphenols, powerful antioxidants that help keep your heart and blood vessels healthy. Eating just 5 or 6 dried figs per day helps you meet your daily fiber and fruit requirements while satisfying your sweet tooth naturally.
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19. Plant It on Your Plate
Plant-based foods may help you rein in high cholesterol.
Although a diet that is low in fat and saturated fat may help lower both total and LDL cholesterol, a new study suggests you could do more.
Eating a variety of veggies, whole grains, and legumes appears to make the usual low-fat, cholesterol-control diet even more effective.
Reducing your total cholesterol to 160 mg/dL or lower can make your Real Age as much as 1 year younger.
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20. Herb of the Hour
A popular herb may help make cooking red meat safer.
Cooking meats may create carcinogenic compounds, especially if the meat is cooked at a high heat. However, a recent study reveals rosemary may minimize those compounds. In the study, adding a bit of rosemary extract to hamburger patty mixtures before cooking helped reduce the formation of the harmful substances.
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21. Love Those Limonoids
There's a new reason to love your morning glass of orange juice.
Orange juice and other sources of citrus are high in limonoids; phytochemicals that studies suggest inhibit the growth of certain types of cancer cells. While research confirming the benefits of limonoids continues, go ahead and drink up; orange juice also is high in heart-healthy potassium, folate, and vitamin C.
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22. Seeing Red
Cut back on red and processed meat to help keep your colon healthy.
Eating 160 grams or more of red or processed meat per day -- the equivalent of about 5 and half ounces -- was associated with a significant increase in a person's risk of colorectal cancer in a recent study. Try poultry, fish, dry beans, egg whites, tofu, or nuts for an alternative to red meat that is still rich in protein.
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23. Health at Every Size
Healthy living beats skinny living hands down.
In a recent study, obese women who focused on being healthy, regardless of their size, achieved greater long-lasting health benefits than women who focused on dieting. When you change your eating and exercise habits, make improving your health your primary goal, and take the focus off the bathroom scale.
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24. A Chewy Treat for Teeth
Research reveals that chewy raisins may provide special benefits to your choppers.
Phytochemicals in raisins appear to help fight cavities by inhibiting the growth of certain types of oral bacteria. Raisins also prevent the bacteria from sticking to teeth. Keep your teeth healthy by brushing and flossing every day, having regular dental checkups and professional teeth cleanings, and choosing smile-friendly snacks.
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25. It's in the E-mail
Better health habits may be a mere mouse click away.
If you regularly receive fitness and nutrition advice via e-mail, a recent study reveals you probably make better diet and exercise choices as a result. Using your e-mail to get daily health advice from a trusted source helps point you in a healthy direction.
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26. Health-Happy Apples
Reach for the right apple to get ahead of the nutrition game.
Researchers recently assessed the antioxidant capacity of eight different apple varieties and found Red Delicious apples to be highest in two powerful flavonoids, epicatechin and procyanidin. These flavonoids are especially abundant in apple peels, so wash them well and eat the skins.
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27. Vitamins for Moderate Drinkers
Don't overlook the B vitamins, especially if you have an occasional glass of wine.
In a recent study, women who consumed the most vitamin B6 had a 34 percent lower risk of colon cancer than women who consumed the least B6. The benefits appeared particularly great for women who drank two or more alcoholic drinks per week. Good choices for vitamin B6 include skinless chicken and turkey, bananas, and tomato paste.
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28. Kid Gloves for Broccoli
Sulforaphane, the cancer-fighting nutrient found in broccoli, needs a tender touch when cooking.
Sulforaphane may help fight cancer by increasing detoxification enzyme activity, and cooking broccoli stimulates production of this powerful nutrient. However, research shows that heating broccoli to over 158 degrees Fahrenheit will decrease levels of sulforaphane, so steam broccoli lightly to about 140 degrees.
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29. Keen on Chromium
Keep the chromium coming to help support cardiovascular health.
Low levels of chromium, a trace element involved in glucose metabolism, may increase the risk of nonfatal heart attacks in men, a recent study concludes. Do not, however, take a supplement; too much chromium can be dangerous. Most people can get their fill through diet by eating foods such as whole grains, low-fat dairy, and broccoli.
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30. Real Age Benefit
Eating a diverse diet that is low in calories and high in nutrients can make your Real Age as much as 4 years younger.
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31. New Olive Oil Health Discovery
Research shows that the beneficial effects of olive oil may extend beyond cholesterol control.
Replacing saturated fats with unsaturated fats such as olive oil can help reduce cholesterol and keep the heart healthy. Now researchers have discovered that fresh extra-virgin olive oil contains a compound that helps fight inflammation.
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32. Dark Thoughts
A bit of dark chocolate may do more than just tickle your taste buds.
Eating about 3 1/2 ounces of dark chocolate helped relax people's blood vessels in a recent study, which could help protect cardiovascular health. So go ahead and indulge, but don't overdo it; dark chocolate is still high in calories and fat.
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33. Brain-Friendly Folate
Protect your brain by kicking up your folate intake.
Adequate folate intake appears to protect against hemorrhagic stroke, a condition that causes bleeding in the brain. Hemorrhagic stroke is a less common type of stroke than ischemic stroke, which is caused by a blood clot-blocked artery. Protect your brain by packing your side dishes with folate-rich asparagus, Brussels sprouts, and artichokes.
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34. A Little Bit of Soy
A little soy goes a long way when it comes to blood pressure control.
Adding 40 grams of soy protein to daily diets -- the equivalent of a couple servings of soy milk and a couple ounces of soy flour -- may help lower blood pressure in people who have mild hypertension or prehypertension, a recent study suggests. Edamame, soy burgers, and soy-based cold cuts are other great ways to get your daily soy.
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35. Eat the Good Carbs
Eating the right kind of carbohydrates may help you lose weight.
Although diets that restrict carbohydrates promote weight loss in the short term, there may be a better recipe for long-term health. A new study suggests eating plenty of high-fiber, low-calorie whole grains helps prevent overeating and long-term weight gain.
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36. Less Meat, Less You?
Research suggests a little less meat on the plate could mean less bulk on your frame.
In a study, people who consumed few or no animal products were less likely to be overweight or obese than self-identified meat eaters. Make fresh fruit, vegetables, whole grains, and legumes your diet staples. For a protein fix, opt for low- or non-fat dairy, skinless chicken, nuts, or fish to control saturated fat intake.
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37. SPINACH
For optimal nutrition, don't let your spinach sit around too long before you
eat it.
Packaged spinach can lose as much as half of its health-boosting carotenoids and folate in as few as 4 days after you bring it home from the market, research shows. This is true even if the spinach is refrigerated. Try to eat fresh spinach within a day or two of purchase.
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38. Keen on Chromium
Keep the chromium coming to help support cardiovascular health.
Low levels of chromium, a trace element involved in glucose metabolism, may increase the risk of nonfatal heart attacks in men, a recent study concludes. Do not, however, take a supplement; too much chromium can be dangerous. Most people can get their fill through diet by eating foods such as whole grains, low-fat dairy, and broccoli.
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39. New Olive Oil Health Discovery
Research shows that the beneficial effects of olive oil may extend beyond cholesterol control.
Replacing saturated fats with unsaturated fats such as olive oil can help reduce cholesterol and keep the heart healthy. Now researchers have discovered that fresh extra-virgin olive oil contains a compound that helps fight inflammation.
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40. Pumpkin Joints
That orange-hued pumpkin on your patio may be the new symbol of arthritis prevention.
Beta-cryptoxanthin is a carotenoid found in yellow-, orange-, and red-hued produce, such as pumpkins and red peppers. Studies show this caroteniod could help reduce the risk of inflammatory polyarthritis by up to 40 percent. Get your fill from orange juice, carrots, and watermelon as well.
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41. Short Steps to a Long Life
How can you improve your cholesterol and your lung function in a mere 11 minutes? Just say, "I'll take the stairs."
We're not talking Empire State Building stairs, either. If you climb a couple flights of stairs for just 2 minutes, five or six times a day, you'll be covered. Women in a study who did just that increased their cardio respiratory fitness by 17 percent and reduced their "bad" LDL cholesterol by 8 percent in just 8 weeks. That means a younger Real Age and a longer life, so start climbing. Once it's a habit, you'll hardly notice the effort.
Real Age Benefit: Exercising regularly can make your Real Age as much as 9 years younger.
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42. Lobster, T-Bones, and Your Knees
Love Friday night surf and turf at your local pub? Got a bum knee or foot that often flares up on weekends? There may be a link.
Eating foods that are high in a protein called purine -- such as a seafood and steak dinner washed down with a cold beer -- can bring on gout, a particularly painful type of arthritis that primarily attacks leg and foot joints. If family history makes arthritis a potential hazard, turns out you can slash your risk of gout by eating more low-fat dairy foods (string cheese, yogurt, milk) and less surf and turf.
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43. Why Sweat Is Good for Colons
See those beads of sweat dripping onto the control panel of your exercise machine? That's a good sign for your colon.
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44. A healthy Colon.
Exercise helps keep your colon healthy, but moderate-to-vigorous exercise -- the kind that gets you winded and makes you perspire -- may be particularly important. It can help slow down the growth of colon cells, which is a good thing; slower growth means a lower risk of cancer. So be kind to your colon by sweating to the oldies -- or to whatever it is you like to sweat to -- for at least 30 minutes a day. Bump it up to over 40 minutes or more and you'll do even better.
Selenium's cancer-fighting reputation is growing. Prostate cancer risk seems to drop in men who get enough of the mineral, and colon cancer appears less likely to make a comeback in survivors who have high levels of selenium. More good news: You only need a smidge. Eat a few Brazil nuts or a tuna sandwich on whole wheat and you'll get the RealAge Optimum dose.
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45. One of These a Day Keeps Colds Away
'Tis the season! The season for the common cold -- that unwelcome guest in the midst of the festivities.
But you don't have to let sniffles spoil your holiday fun. Adding a little sweat to your day may help keep colds away. A new study shows that a 45-minute workout each day, 5 days a week, lowers the risk of catching a cold. And the longer you stick with a regular exercise program, the better the benefits. So dust off your walking shoes and start building up your immunity.
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46. Better Off Red
Beans may be a near-perfect health food -- especially if they're red.
We already know that beans are a great source of fiber and vegetable protein. But red kidney beans are also stellar when it comes to packing an antioxidant punch. In fact, red beans are right up there with blueberries when it comes to total antioxidant value. So brighten up your salads and stews by tossing in some crimson-colored beauties.
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47. Time for a Tea Party
It's time to resurrect the age-old tradition of afternoon tea parties. But in modern times, it is as much a health act as it is a social act -- especially for women.
Each daily cup of green or black tea helps beat down ovarian cancer risk. Two or more cups per day helped cut risk almost in half in a recent study. The likely good guys in this scenario are the tea polyphenols, which are potent cancer fighters in both men and women. So dust off the kettle -- it's high time for some fine tea!
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48. Some Say Prunes, Some Say Dried Plums
Either way, this is one wrinkle you want in your morning oatmeal.
Why? To give heart troubles a one-two knockout punch. Fiber-rich oatmeal protects your heart by helping control blood fats, and it seems dried plums have heart-friendly attributes, too.
Plum Choice
You might know dried plums best for their ability to get your bowels moving. But they can help your heart and arteries work better, too. They're chock-full of antioxidants (phenols) that have a reputation for stopping bad things from happening in your. How high -- or low -- is your heart attack risk? Find out here.
More to Love
Prunes also abound with fiber (which helps stop this), potassium (helps prevent this), and boron and copper (both help keep this strong). The sugars in prunes also appear to be safe for blood-sugar watchers.
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49. Take Back Summer Damage
Did you spend a little too much time in the sun this summer? Here's a pain-free way to undo some of the damage: Moisturize.
That's right. Research shows it really does help improve the condition of your skin. After 25 weeks of regular use by women in a study, 3-D texture measurements revealed less photo damage and blotchiness and fewer fine lines and coarse wrinkles. And this kind of moisturizer may have an edge.
Any moisturizer can help improve your skin. But a moisturizer that contains an antiaging ingredient can be particularly effective. Antiaging ingredients typically found in moisturizers include glycolic acid, lactic acid, citric acid, and salicylic acid. Women who used a cream with glycolic acid for 25 weeks saw even better results than the regular moisturizer group.
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50. Soft Drinks Are Bad for You
Excessive consumption of soft drinks has contributed to the epidemic of childhood obesity. The high fructose corn syrup in the drinks has potentially disruptive effects on metabolism and may further promote weight gain because it behaves in the body more like fat than glucose, the blood sugar derived from other sweet foods. Fructose in this form may interfere with the process by which the body tells us we are full.
Sodium benzoate has been used for decades in carbonated drinks. The headlines in May 2007 reported on a British researcher who suggested that sodium benzoate can turn off key parts of DNA, an effect that could lead to cirrhosis of the liver, Parkinson's disease and other degenerative disorders. Peter Piper, a professor of molecular biology and biotechnology at Britain's Sheffield University, warned that sodium benzoate can severely damage DNA in the mitochondria (the "power stations" inside cells). Dr. Piper's sensational charge made headlines worldwide and generated calls, especially in Britain, for further investigation. He may be right that modern methods reveal a danger that prior testing couldn't have identified.
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51. All About YOU: Brain Pills
Aspirin, vitamin E, the B vitamins, ginkgo biloba, vinpocetine... which vitamins and supplements really do give you a mental lift when you need it?
Experts Mehmet Oz, MD, and Michael Roizen, MD, give you the straight story on this and lots of other need-to-know aging issues in their new book, YOU: Staying Young. Here's their take on "brain pills."
Do these pills, supplements, and vitamins give you a stronger memory? Here's the short answer from the RealAge docs:
Aspirin: Yes. Research shows a 40 percent decrease in arterial aging, a major cause of memory loss, for those who take 162 milligrams of aspirin a day. (Learn at what age daily aspirin makes the most sense.)
Vitamin E: Yes (from food). People who consume the highest amount of vitamin E are 43 percent less likely to get Alzheimer's. And you can get all the E you need to satisfy the government RDA by eating just 3 ounces of nuts or seeds a day. To reach the RealAge Optimum dose, however, you'll probably need a supplement. Look up other food sources with this online tool.
B vitamins: Yes. The RealAge docs recommend 400 micrograms of folic acid, 800 micrograms of B12, and 40 milligrams of B6 per day, because B vitamins help your neurotransmitters work efficiently.
Ginkgo biloba: If you want to. No large studies support its use, but it has promise. The docs recommend trying 120 milligrams daily, as long as you don't have a blood clotting disorder or aren't anticipating surgery. Discontinue if you don't notice any benefits.
Vinpocetine. No.. There's not enough evidence that this supplement (from a periwinkle plant) helps. Plus, it could reduce blood pressure too much.
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52. Great News About a Tiny Green Pasta Garnish
More proof that good things come in small packages: The tiny pickled plant buds known as capers could do big things for your body.
That's because capers -- used for centuries in Mediterranean fare to add zing to fish, salads, and pasta -- may have their own special heart-disease-busting and cancer-thwarting powers.
Two Great Capers
Extracts from capers, even in small amounts, did two surprising things in a recent study. First, they limited toxic and gene-mutating by-products of meat digestion. Great news, because those by-products can spell trouble for your heart. (Learn how to lower your risk of a heart attack.)
Second, the caper extracts improved the bioavailability of vitamin E. Also great news, because vitamin E helps put a damper on certain cancer-causing processes.
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53. Berries for Your Blood Pressure
Don't think of them as a treat. Berries should get daily play in your diet -- especially if you’re at all concerned about your blood pressure.
People with high BP who ate berries daily as part of a study saw a 7-point dip in their systolic blood pressure -- after just 8 weeks of berry love!
Bursting with Goodness
Berries have a lot going for them: They're jam-packed with polyphenols, like flavonols and anthocyanins. Plus, they're loaded with vitamin C, folate, potassium, and fiber. With so much in such a tiny package, it's hardly a surprise that it took just 4 ounces of a berry medley each day to boost the health of the study participants. Not only did their blood pressure go down, but their HDL ("good" cholesterol) went up, too. See if your HDL is high enough with this quiz.
Berry Many Possibilities
The berry medley in the study contained everything from bilberries and lingonberries to strawberries and raspberries, so the juicy possibilities for getting your daily dose are infinite. Given that you can eat berries one by one, they're the perfect alternative to chips when stress calls for some hand-to-mouth action. But when you're ready to experiment, try these fine ideas.
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54. All About Your Arteries
Whole fruits and veggies are good flavonoid sources, too. But it's nice to know that what you drink can help nudge you toward the RealAge goal of 31 milligrams of flavonoids daily. Get enough and you'll not only help give heart disease the boot but also fend off peripheral artery disease (PAD) -- a condition that reduces blood flow to the limbs and vital organs. OJ and tomato juice have lots of flavonoids, too, by the way.
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