Adult napples are nobody’s idea of fun, especially not so when you learn that 24% of people over 60 have bladder weakness.

Prevention

Kegel exercises can do more than prolong sex. Greater muscular control now can halt accidental leakage later. Squeeze your pelvic muscles as if you’re stopping the flow of urine in reps of 10, three times a day.

Ever wonder why some creatine powders are loaded with sugar? It’s because the sweet stuff appears to improve creative uptake into your muscles. But a new study suggests that creatine may be just as effective when it’s mixed with sodium instead of sugar.

Scientists discovered that either combination produced similar gains in strength. Our findings indicate that creatine’s uptake mechanism is sodium-based. Don’t worry: The amount of sodium needed for the beneficial effect is minimal.

A study of professional nutritionist found that chocolate could help improve your brain activity.

Cocoa, the main ingredient in making chocolate can counter mood depression. Cocoa stimulates the mood to make you feel happy and the caffeine substance in it fuels alertness; both factors help the brain to work better.

In addition, a sharper focus coupled with smiles throughout the day.

You already know that slurping soda will rot your pearly whites, but now a new study shows that drinking milk may actually help prevent tooth decay. Professional researchers soaked teeth in orange juice or diet Sprite, and then doused them in milk, artificial saliva, or water. Turns out, the teeth exposed to milk had less enamel erosion than the ones immersed in the other two liquids.

The calcium in milk may bind to the acid from the juice and soda, decreasing its effect on enamel erosion. Who’s going to chase pop with milk? No one. So just skip to the last step: Option for dairy, not soda.

Don’t wait until you’re in a nursing home to eat prunes. Eat up now-a chemical in dried plums may keep your arteries clear. Scientists and nutritionist found that mice that consumed prune powder had less plaque in their arteries than mice on a prune-free diet. The mechanism isn’t yet identified but certain flavonoids in the fruit may help prevent the inflammation that can damage blood vessels. More studies will determine if the fruit has the same effect in humans.

The most common cancer in men over 75. As the gland swells, side effects include incontinence and erectile dysfunction.

Prevention

The Australian Cancer Council found ejaculating more than five times a week in your 20s and 30s cuts the risk of prostate cancer in later life by a third. The report said masturbation is more effective than sex, so take matters in hand.

If pollen is making you miserable, a cure could be waiting in the produce aisle. Eating broccoli sprouts may help you breathe easier, say nutritionist. In the study, people who ate 7 ounces of sprouts for 3 days saw up to a 200 percent increase in the production of proteins that make antioxidants in their nasal cells. The nutritionist believe these antioxidants help fight off the inflammation that causes allergies. Credit the sprouts’ high content of sulforaphane, which triggers the increase.

Even a slightly elevated heart rate may increase your risk of diabetes. In a 20-year study, people with resting heart rates above 80 beats per minute (born) were almost five times more likely to develop the disease. Resting heart rates in this range may interfere with your body’s use of insulin. If your resting heart rate is over 80 bpm, lower it with 3 days of interval training a week.

A common supplement could help endurance athletes pull off a late-race push. Researchers say cyclists who took the amino acid beta-alanine had more power in a 30-second sprint following a long workout.

In the study, the cyclists rode for nearly 2 hours, and then performed a 10-minute time trial which revealed no advantage. But in a sprint afterward, riders who had taken beta-alanine showed 11 percent more peak sprint power output than a control group did. Beta-alanine boosts levels of carnosine in muscle cells, buffering muscle from fatigue during bursts of maximal exercise.

Try no more than 1 gram of slow-release beta-alanine capsules three or four times a day, for 8 to 10 weeks before your next competition.

The usual treatment for sleep apnea is a CPAP mask, which increases air pressure to keep your airway open. But Brazilian researchers found that simple throat exercises may also help treat sleep apnea. People who performed the exercises for half an hour a day reduced the severity of their condition by 39 percent in 3 months. The workout strengthens your upper airway, so it won’t collapse during sleep. If you have moderate sleep apnea, talk to your doctor about trying the exercises.