Guilty Pleasures or Healthy Habits?

When it's part of a balanced lifestyle, a treat or two could be just what the doctor ordered

'TIS THE SEASON OF GIVING-GIVING IN that is. Whether it's food, festivities or fun, temptations are everywhere. But sometimes, giving in to what others see as "indulgences" can actually be good for you.

"Anything you do to decrease your stress level is going to be healthy," says Lori Heim, M.D., a member of the Board of Directors of the American Academy of Family Physicians. "Whether it's a mini vacation where you just unplug the TV and cell phone for the weekend or a week at the beach, that sort of decompression and relaxation is good for your blood pressure and your overall well-being- and it creates a more balanced lifestyle."

Eat, Drink and Be Merry

Of course, no one's advocating indulging with impunity. In most cases, moderation is the key. Alcohol is a perfect example of an indulgence that can be good for you-as long as you know your limits.

According to Katherine Tallmadge, M.A., R.D., a national spokeswoman for the American Dietetic Association and author of Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations (LifeLine Press, 2004), small amounts of alcohol consumed regularly can reduce death rates and improve heart disease. This is particularly true about red wine, but all forms of alcohol can have similar benefits.

"The number of deaths is higher in people who don't drink any alcohol," she explains. "The number of deaths decreases in people who drink in moderation, and then goes back up in people who drink more than moderate amounts."

What's a "moderate" amount of alcohol? Experts suggest one serving per day for women and two per day for men. A serving is five ounces of wine, 12 ounces of beer or one-and-a-half ounces of alcohol like vodka.

Another dietary luxury that's better for you than you might think is chocolate-dark chocolate, that is. Tallmadge and Dr. Heim both say that people who eat dark chocolate have slightly lower blood pressure. In its unprocessed state, cocoa contains antioxidants and can help reduce inflammation and improve blood flow. Look for dark chocolate containing a high percentage of pure cocoa or high flavanol content-and limit yourself to an ounce a day, Tallmadge suggests.

Experts are also pretty nuts about, well, nuts as a healthy treat. Yes, they are high in fat, but they're also packed with phytonutrients and antioxidants, especially pecans, walnuts and hazelnuts. Plus, walnuts contain omega-3 fatty acids, while pistachios are high in lutein, a compound that can help prevent eye disease. Stick to an ounce, or about a handful, a day.

Know What's Good for You

There's one pleasure people could actually use more of: sleep. "The American public does not get enough sleep," Dr. Heim explains. "Most of us really need seven to eight hours a day."

The occasional nap can be refreshing, but don't make it too long or too late in the day. In fact, any nap can disrupt your sleep cycle, making it harder to get a good night's sleep. A better option? Catch up on your sleep on days when you don't have to set an alarm by sleeping until you wake up naturally, Dr. Heim suggests. Your body will tell you when it's fully rested.

And if you're looking for a pleasurable experience that doesn't require moderation, try massage therapy. "Making massage part of your regular wellness routine may seem like an indulgence but, in reality, it's an effective and relaxing way to keep your body healthy and stress-free," says Maera Grove, LMT, and director of therapist development for Massage Envy Limited.

Massage is one enjoyable activity you really can't get too much of and it has proven health benefits. Research has shown that massage therapy can relieve stress, anxiety, and depression. It also has been found to lower blood pressure, decrease pain, strengthen the immune system, and improve circulation.

Different massage modalities have specific benefits. For example, Grove explains, Swedish massage and deep tissue massage are good for relaxation, stress reduction and muscle tension while cranial sacral therapy is effective in reducing pain from tension headaches, migraines and TMJ disorder." If you have special needs, talk to your massage therapist or just enjoy a session of pure relaxation. -By Amy Lynn Smith