Health Fitness InfoCentre

Are You Wearing The Right Sized Bra?

2006-12-26T10:38:00.000+08:00

How many times is it written in the press, and mentioned on the news that more than 80% of women are wearing the wrong sized bra? Frequently? Well, are you? Do you know whether your bra fits correctly?

Is it important? Do we really need to be that bothered? Well, the answer really has to be yes. Younger women can get away without wearing a bra, or wearing one that doesnt support them properly, as their young muscles and tendons keep things in place. But this doesnt go on forever, and as we age, we are all too keenly aware of the dreaded droop! And anyway, an ill fitting bra under a T-shirt or close fitting top is just so ugly.

There are other, potentially more serious problems though, especially if you have a curvy figure. Breasts that arent properly supported can lead to all sorts of problems with your back, shoulders, skin irritations and self-esteem. If you have never been properly fitted, why not try it? You may well find the bras you buy in the future will completely change how you carry yourself, bringing your shoulders back and boosting your self-esteem considerably.

Although too many women are wearing bras that do not fit them correctly, there really is an over reliance on consistently buying the same size. We go into a store, are measured and told we are a 38G and off we go and buy only 38G bras.

It can often be just as well to throw away the tape measure and keep trying on bras until you get one that fits properly. If you rely too heavily on the tape measure, you stick in the comfort zone and continue to buy the same size. But there are far too many variables now in bra manufacture to be able to rely on that size as a constant. Here are just a few:

1. The type of materials used
2. How the fabric is cut
3. The level of support/elasticity offered by the fabric
4. The design of the bra
5. The style of the bra (full cup, balconette, demi-bra, strapless, bustier etc )
6. Variations in sizing between brands
7. Variations in sizing conventions in different countries
8. Variables in the production process
9. Fashion sizing (i.e.: putting smaller sizes on the label than the garment actually is )

and all this before you even start to consider how your own body alters over the course of the day, the month, the year, or events such as pregnancy, measurable weight loss or gain, or surgery.

Therefore, the best way of ensuring you get a correct fitting bra is to try it on yourself. There are many guides to buying the correct size some rely entirely on the tape measure, but many more are now moving towards the advice of trying on until the fit is right.

If the bra is right for you, it will:

1. Feel comfortable there will be no red marks or wheals
2. The back band will be parallel with the front band
3. If it is underwired, the underwires will sit comfortably at the back of the breast without digging in. The front of the underwires will sit comfortably between your breasts and rest against your breast bone.
4. The cups will be full not overflowing, and not sagging
5. The straps will not cut in, and they wont slip down.

When you do find a bra that fits properly, why not buy another one! Theres nothing wrong with having a range of different sizes. Bras from the same brands tend to be the same size, there will be different cup sizes in European and American makes and you may need different cup and back sizes to cope with changes in your body shape each month.

So, when you have bought the right bra for you, follow the care instructions to keep it doing its job as long as possible. Bras usually only have an effective life of around 5/6 months and will lose some elasticity each time they are washed. You will probably need to alter the straps and the hook position over that time to compensate for this.

Yes, there are too many women wearing the wrong sized bra.
Yes, it matters.
Yes, it is important to ensure the right fit.
No, you dont have to rely on the tape measure.
No, you dont have to buy the same size every time because you have been told to.

There is so much to choose from, enjoy trying on! Good luck in your search.

Vicki Louise, founder of VickiLouise.com, offers a stunning range of luxurious, designer lingerie and nightwear especially for ladies with a fuller bust. Gift vouchers and a luxury gift wrapping service are also available.

By Vicki Louise
VickiLouise.com

The Top Six Massage Techniques

2006-12-24T23:48:00.000+08:00

Massage is probably the oldest and simplest existing form of medical care that it has been applied for relaxation, fitness, and other health purposes. Basically, massage therapy is a therapeutic technique that involves manipulation of the soft tissues of the body. It is the calming, therapeutic process of kneading, stroking, and pressing the different areas of the body to alleviate pain, relieve stress and tensions, or relax, stimulate and tone the body. Well, as what most experts have said, massage, no matter how simple or complex the techniques involved, can really be a great healing system.

A number of massage techniques are available nowadays. The massage is commonly applied in different techniques and in different strokes. The techniques and strokes vary widely from the most delicate touch with the fingertips to the more focused deep tissue work. These techniques may even vary in speed as well as in pressure.

Below is a list of the top rated massage techniques. Read on for one of them might be the right option for you.

Deep Tissue Massage

The deep tissue massage, on the most basic, is a massage technique that focuses on the deeper layers of muscle tissue. It involves a number of slow movements, but generally the pressure is more intense as it aims to release the chronic patterns of tension in the body. The most common target of these movements and deep finger pressure are the contracted areas, either following or going across the muscles of the fiber, fascia and tendons. Usually, in this kind of massage, the therapists use their thumb, fingers and even elbows to apply the needed pressure.

Swedish Massage

Also included in the line of the top rated massage techniques is the so-called Swedish massage. Basically, this technique involves the use of kneading, tapping or calming strokes applied to the entire body to loosen sore joints and relieve muscle tension and pain. Well, what sets Swedish massage unique from the other massage techniques is that it involved five major beneficial strokes: effleurage, petrissage, friction, tapotement, and vibration. Although each of these strokes differ according to their movements and target points, all of them are developed to promote an ultimate feeling of being pampered.

There is one particular purpose that the Swedish massage is strongly holding – to increase the flow of oxygen in the blood and release toxins that were trapped in the muscles. With this purpose alone, the Swedish massage highly works to shorten the recovery time from muscular strain.

Sports Massage

Sports massage, as you may know, is a form of massage that is applied for sports purposes, hence the name. It is the technique of kneading and manipulating the soft tissues in the body to help athletes improve their performance, prevent and treat sports injuries. It is highly considered in the field of sports knowing that as the participation in sports becoming more popular at all genders and ages and as performances continue to improve annually, more is expected and demanded from the athletes. It is with this situation that athletes start looking for some effective ways to boost their performances, and sports massage is one of the best solutions they’ve ever discovered.

Heated Stone Massage

Heated stone massage, also known as la stone massage, is widely appreciated and accepted in the healthcare and bodywork industry today. Several clinics, spas, fitness centers, and other healthcare establishments have in fact considered it a very effective alternative to the regular massage therapy.

During the heated stone massage procedure, the therapists and the clients themselves will notice certain changes on the body temperature, including the heart and breathing rates. Heated stone massage is used to indicate such changes to determine the flow of the blood and the exchange of blood and oxygen in the body, allowing a sense of well-being in the end. That’s basically how the heated stone massage works.

Neuromuscular Massage

This is actually a form of deep tissue massage that is applied to the individual muscles. However, the main purpose of the massage techniques involved here is to increase the blood and lymphatic flow, while reducing the pain and release pressure trapped on the nerves. The neuromuscular massage techniques are also considered to release the trigger points which could help relieve headaches and the pain in your shoulder.

Rolfing

Rolfing also hit the line of the most well-known and widely performed massage techniques available. This technique, on the most basic, involves reeducating the body about proper posture. Yes, posture is given much attention here for the belief that posture highly determines health problems like headaches, backaches and joint pain. With that focus, the rolfing massage techniques no doubt seek to straighten and realign your body by working the myofascia, which is actually the connective tissue that assists to hold your body together. This tissue surrounds your muscles.

About the author : Nishanth Reddy is an author and publisher of many health related websites. For more information on different massage techniques, massage centers, massage oils and massage equipment, visit his website: Your Guide to Massage Therapy

By Nishanth Reddy

massage-therapy-guide.com

Don't & Get Burned By a Used Tanning Bed

2006-12-24T23:37:00.000+08:00

The convenience of tanning at home is just one reason consumers might shop for a used tanning bed. Whatever the reason, if you're in the market for one, there are a few things you should consider as you begin your search. If you know what to watch out for, you'll get a quality bed at a reasonable price. Here's how: Do Your Homework Shopping for a tanning bed is similar to shopping for a car. Just like a car, the seller may or may not reveal all that he or she knows about the bed. Be sure to do some research on the make, model and year of the bed you are thinking about purchasing.

Be sure there are no major defects or problems with that type of bed also. Why is This Tanning Bed for Sale? Be sure to ask the seller a few questions. Why is the sunbed for sale? If it is because it's difficult to get parts for, then you might want to keep looking because the bed is probably older and considered unsafe. Older models might require bulbs that emit dangerous UV-A rays that are known to cause skin cancer. Newer beds use bulbs that emit safer UV-B rays. Another question to ask the seller is about any remaining warranties. Many tanning beds come with a one year full warranty or a lifetime limited warranty.

Buying a used model may render it defective and not repairable under warranty. Also, be sure to inquire whether all the parts function properly. If a timer doesn't work or a bulb sometimes doesn't come on, it is probably best to move on with your search. There are a lot of quality used tanning beds around but, just like used cars, you may have to look at several before you find the one that works best for you. New vs. Used You might consider the benefits of buying a new tanning bed. Unlike with many cars, models are often not much more expensive than their used counterparts.

You can be more assured that a new bed will meet or exceed the most recent safety standards and that you will have, at the minimum, a one year full warranty. That is not guaranteed with a used model. New or used, a tanning bed can bring years of enjoyment to you and your family. Just be sure to be a smart consumer so that you don't get burned on your purchase...and in a literal sense as well. Want more information on used tanning beds?

At http://www.getabettertan.com, we'll show you the ins and outs along with what to watch out for when shopping for ahome tanning bed.

By getabettertan.com

FUNGUS NAILS

2006-08-18T22:26:00.000+08:00

INTRODUCTION TO FUNGUS NAILS

Fungus nails is a unsightly condition which can be difficult to treat. Many patients become very conscious about a fungus nail condition and refuse to wear sandals and have their feet seen in public. It is caused by microscopic organisms called Dermatophytes. Dermatophytes grow in the nail bed, beneath the nail and live off keratin, the protein in the nail. The condition usually begins towards the far end of the nail and may start with patches of white or yellow discoloration. If the condition is left untreated, it will proceed to the base of the nail. It will attack the nail root (matrix) and cause the nail to grow very thick and deformed. The big toe is usually the first nail to be affected with the condition spreading to adjacent nails. In rare cases this condition can also affect the skin surrounding the nails.

APPEARANCE OF FUNGUS NAILS

At an early stage, the nail may have white or yellow patches of discoloration. There may also be yellow horizontal streaks in the nail.
At a later stage, the nail will grow thick, deformed, discoloured and have a foul odour (musty smell). It may also split and start to crumble.

Above is a picture of a fungal nail infection in its later stage.

SYMPTOMS OF FUNGUS NAILS

The nail may become brittle and split in to several pieces.
The actual condition is not painful. However, if the nail becomes thick and deformed it may grow into the skin at an angle and become an ingrowing toe nail.
In severe cases, inflammation may arise from an ingrowing toe nail which may result in a secondary infection.
It will affect a patients day to day activities as the pressure from the nails against the shoes causes discomfort.
If the condition is left untreated for along period of time, the nail will become very brittle and the patient may experience episodes of total removal of the nail followed by re-growth.

CAUSES OF FUNGUS NAILS

There are many types of fungus present in our environment. Most are harmless, however, a group of fungi called dermatophytes can affect the feet. Dermatophytes thrive on warm, moist conditions.
Sweaty shoes and moist socks can be a contributing factor.
Most people may have the fungus present on their feet. However, a nail fungus infection may be caused due to the fungus invading the skin. This can be due to injury to the nail, inflammation from a ingrowing toe nail or inappropriate nail cutting.
Individuals with a lower immunity due to Diabetes, H.I.V and patients with poor circulation.

By drfoot.co.uk

Ingrown Hairs

2006-08-18T22:12:00.000+08:00

What is an ingrown hair?

An ingrown hair is a hair that curls and penetrates the skin with its tip, causing inflammation. Ingrown hairs are more common among people with very curly hair. Most ingrown hairs occur in the beard area.

What are the symptoms of an ingrown hair?

The most common symptom of an ingrown hair is inflammation of the skin, followed by pus formation. However, each individual may experience symptoms differently. The symptoms of an ingrown hair may resemble other skin conditions. Always consult your physician for a diagnosis.

How is an ingrown hair diagnosed?

Diagnosis of an ingrown hair can be confirmed with a medical history and a physical examination.

Treatment for an ingrown hair:

An ingrown hair often heals on its own. However, in the case of chronic ingrown hairs, treatment may include:

allow the hair to grow longer
depilatory (to remove the hair)
electrolysis (to remove the hair)

By healthsystem.virginia.edu

Get a Little Balance in Your Life

2006-08-18T22:02:00.000+08:00

Balance is an essential skill for most sports. It is crucial for inline skating. Not only does it help you keep the shiny side up (your helmet - not your bald head), it helps you skate faster, farther and with less effort. Good balance is also a requirement before you can do those cool tricks you see. Whether you are "shooting the duck" or doing a sole grind japan, without balance you'll fail.

Some of us are born with better balance than others, but balance can be learned. We've noticed that beginners who show up with experience in balance sports learn to skate far more quickly than those without. The closer the sport is to inline skating the more the balance "crossover." Of course ice skating and roller skating (inliners call them "Quad" skates), have great cross-over. Hockey and figure skaters usually have no problem with basic inline skating (except for the brake!). Other balance sports such as skiing, snow boarding, bicycling and, yes, even Yoga also have good crossover potential, especially if you do them often.

However, whether you participate in such sports or not, there are other ways to increase your balance skills through simple exercises. These exercises can be performed almost anywhere. Some involve equipment but some of the most effective do not.

Here is a sampling of balance exercises to get you started. You can probably invent more yourself or check out the references at the bottom of this article. Remember, these are exercises to improve your balance. Don't be frustrated if you can't do them at first. Keep trying.

One-Foot Stand

This is perhaps the simplest, but most effective, stationary exercise to improve your inline skating balance. Good one-foot balance helps you develop a stronger stroke and an effective glide, letting you skate faster with less effort. It is also the precursor to many tricks. Pretty good for such a simple exercise!

To do this exercise, simply lift one foot off the floor and maintain your balance on the other. Hold the position as long as you are comfortable, then switch to the other foot. That's it! You can do this almost anywhere - while you are reading the paper, talking on the phone, tying your shoes, watching TV or gabbing with friends (they will think you are weird though!). If you have trouble, holding your arms extended to the sides and staring at a point in front of you will help.

Some more advanced variations:

Do a Quadriceps stretch by pulling your free foot up behind your butt with a hand. Extend your free arm to the side for balance. Try it on both sides.
Try the Tree Pose. Bring your free foot up to your inner thigh with the knee pointed outward. Start with your arms to your sides. As you improve, try putting your palms together and slowly extending your arms above your head.

Rocker Board

A rocker board is a good beginner apparatus. It is basically a wooden platform on rockers that allow it to tilt on one axis. The basic exercises are the two-footed side to side and the two-footed forward-back balance. Stand on the board and balance without letting the edges touch down. I find it is a little easier to balance if I deliberately move the board a bit rather than trying to hold it totally still. Again, it also helps to look a point in front of you and to hold your arms outstretched to the side.

More advanced variations:

Start with one side of the board touching the floor. Slowly tilt the board until the opposite side touches. Return. Keep the board under control.
Try the side-to-side and front-back balance on one foot at a time. Great for ankle strength!

Wobble Board

The wobble board is a more advanced version of the rocker board that can tilt on any axis. Try this if you already have great balance or have mastered the rocker board.

Disco Sit

This device looks like a big whoopee cushion! As the name implies, it is made to sit on, but can also be used just like a rocker or Wobble Board. It is very portable, taking up little space when deflated, so you can throw it in your travel bag. Another great ankle exercise.

Bongo Board

The bongo board is the ultimate balance test. (Ok, crossing Niagara on a tight rope might be harder!) It is similar to a rocker board, but sits on a roller instead of a rocker. This adds a whole new dimension! Master the bongo board and you might want to talk to your guidance counselor about joining the circus.

Fitness Balls

Also called Swiss Balls, these versatile tools have become very popular lately as an exercise aid. They can also be used for balance exercises. The simplest exercise is to just sit on it while you work or watch TV. If you plan to use it as a desk chair (highly recommended by some), be sure you get a ball that is big enough. A 65-inch ball is good for most folks. You can also sit on it while weight training. Or try to stand on it. If you plan to do the last two or generally plan to be rough with the ball, be sure to pay extra for a burst-resistant ball.

By getrolling.com

Beautiful Hair

2006-08-18T21:51:00.000+08:00

How to achieve and maintain a healthy head of beautiful hair.

Three main things are needed for a good-looking head of hair -- good health, the right attention to cleanliness, and caution when using cosmetic treatments.

1. Adequate Diet

Hair growth depends on an adequate diet. A widespread diet problem which causes loss of hair is iron deficiency Anaemia. The cause is too little iron in blood, brought on by a diet containing too little meat, eggs, cereals or peas and beans. Fresh fruits and vegetables are also needed to provide vitamin C, which enables the body to absorb iron.

2. Cutting the hair

Although cutting the hair is not essential to its well-being, it is easier to keep the scalp clean if the hair is kept reasonably short. Regular cutting does not make the hair grow strong or faster.

3. How hair can be damaged

Although scalp hair is hardy, and can withstand a lot of abuse, it can be damaged by too much or inexpertly applied perming, dyeing, bleaching and massage. The amount of beautying the hair can take varies from person to person. Occasionally the scalp is allergic to the dye and becomes inflamed and swollen. To prevent this occuring, the dye should be tested by applying it to a small area on the arm. If a patch of inflammation has developed, the dye must not be used on the hair.

Most people who bleach their hair do so with hydrogen peroxide. If the peroxide is repeatedly applied, it may make the hair brittle. If this happens the hair may turn rough, develop split ends, or become thinned or shortened.

By free-beauty-tips.com

The Equipment You Need to Start Your Yoga Practice

2006-08-18T21:24:00.000+08:00

Clothing: Comfortable, breathable clothes are recommended for yoga. You probably want to wear a shirt that is a little bit form-fitting, since in many yoga poses your head comes below your hips and your shirt can slide down. Any exercise pants or shorts will do, although it’s best not to have super slick lycra-type pants since in some poses this may cause you to slip.

Shoes: Yoga is most often done barefoot, which is great news for those of us tired of carrying a bulky pair of athletic shoes around for after work trips to the gym. Yoga studios will often request that you leave your shoes near the entrance.

Mats: In gyms and yoga studios, it’s commonplace to use a yoga mat, also called a sticky mat. The mat helps define your personal space, but more importantly, it creates traction for your hands and feet so you don’t slip, especially as you get a little sweaty. The mat also provides a bit of cushioning on a hard floor. If you are just getting started with yoga, you may not want to buy a mat right away. Most studios have mats for rent, usually for a dollar or two per class. The disadvantage to these mats is that lots of people use them, and they can get smelly between washings. Yoga mats can be purchased for as little as $20, and many studios will allow you to store your mat with them if you become a regular.

Optional Equipment

The following yoga props come out of the Iyengar tradition. Iyengar style yoga teaches that having the proper alignment in the poses is the most important thing, and until the body becomes open enough, students should use props to bring the body into alignment to achieve maximum benefit and avoid injury. Iyengar’s use of props has been adopted by many other styles of yoga. The props are usually provided for students to use during class and there is no need to buy your own unless you are beginning a home practice.

Blankets: Yoga studios often have stacks of blankets available for students to use during class. Grab yourself one or two blankets at the beginning of class. The folded blankets are props to sit and lie on during class. For instance, when sitting in a cross-legged position, it’s nice to put a blanket under your sit bones to elevate the hips above the knees. They come in handy for all sorts of things during class, and if it’s chilly you can use them to cover yourself during final relaxation at the end of class.

Blocks: Like blankets, blocks are props to make yourself more comfortable and improve your alignment. Blocks are great for standing poses in which your hand doesn’t reach the floor.

Straps: Straps are particularly useful for bound poses if your hands do not reach each other, and for poses where you need to hold onto your feet but cannot reach them.

By yoga.about.com

Mother: Food Planning

2006-08-18T21:09:00.000+08:00

Good nutrition and a balanced diet will help your child grow up healthy. Whether your kid is a toddler or a teen, you can take steps to improve nutrition and encourage smart eating habits. Five of the best strategies are:

Have regular family meals.
Serve a variety of healthy foods and snacks.
Be a role model by eating healthy yourself.
Avoid battles over food.
Involve kids in the process.

But it's not easy to take these steps when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available. Here are some suggestions to help you incorporate all five strategies into your routine:

Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:

more likely to eat fruits, vegetables, and grains
less likely to snack on unhealthy foods
less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the chance to introduce your child to new foods and find out which foods your child likes and which ones he or she doesn't.

Teens may turn up their noses at the prospect of a family meal - not surprising because they're trying to establish independence. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:

Allow your teen to invite a friend to dinner.
Involve your teen in meal planning and preparation.
Keep mealtime calm and congenial - no lectures or arguing.

What counts as a family meal? Any time you and your family eat together - whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.

Stocking Up on Healthy Foods

Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines - the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:

Work fruits and vegetables into the daily routine, aiming for the goal of 5 servings a day.
Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter and celery, or whole-grain crackers and cheese.
Serve lean meats and other good sources of protein, such as eggs and nuts.
Choose whole-grain breads and cereals so your child gets more fiber.
Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming.
Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.
Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and milk instead.

By drinking milk, kids also boost their intake of calcium, which is important for healthy bones. That means 800 milligrams (mg) a day for kids ages 6 to 8 and 1,300 mg a day after age 9. To reach the 1,300-mg goal, your child could have:

1 cup (237 milliliters) of milk (300 mg of calcium)
1 cup (237 milliliters) of calcium-fortified orange juice (300 mg of calcium)
2 ounces (57 grams) of cheese (300 mg of calcium)
1 cup (237 milliliters) of yogurt (315 mg of calcium)
1/2 cup (118 milliliters) of cooked white beans (120 mg of calcium)

How to Be a Role Model

The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.

Another way you can be a good role model is by limiting portions and not overeating. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." At the same time, parents who are always dieting or complaining about their bodies may foster these same negative feelings in children. Try to keep a positive approach when it comes to food.

Don't Battle Over Food

It's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.

Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines to follow:

Establish a predictable schedule of meals and snacks. Kids like knowing what to expect.
Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
Don't use food as a way of showing love. When you want to show love, give them a hug, some of your time, or praise.

Get Kids Involved

Most kids will enjoy making the decision about what to make for dinner. Talk to them about making choices and planning a balanced meal. Some children may even want to help shop for ingredients and prepare the meal. At the store, help your child look at food labels to begin understanding nutritional values.

In the kitchen, select age-appropriate tasks so your child can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef.

School lunches can be another learning lesson for kids. More importantly, if you can get them thinking about what they eat for lunch, you may be able to help them make positive changes. A good place to start may be at the grocery store, where you can shop together for healthy, packable foods.

There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say that your child will suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.

By kidshealth.org

Smoking: cutiing down or quitting

2006-08-18T21:05:00.000+08:00

Addiction to tobacco is both physical and psychological. Every smoker knows how difficult it is to stop smoking or even cut down.
Reducing the amount you smoke is a start - and better than nothing, but the ultimate goal should be to quit altogether. And, as many ex-smokers will tell you, it is possible.
There are two parts to addiction:

physical addiction occurs because you become addicted to the nicotine in the cigarette. This addiction causes real withdrawal symptoms if you cut down or quit.
psychological addiction occurs because smoking becomes part of your daily routine. This means if you want to cut down or quit, you will have to change your habits.

Tackling physical addiction
Research has shown that using nicotine replacement therapy such as nicotine patches or chewing gum can reduce the number of cigarettes smoked and cut down the amount of dangerous smoke inhaled.
However, there is a slight risk the body will get used to this new form of nicotine. For this reason, it's important to keep an eye on how much of the substitute you're using.
Bupropion (Zyban) is an antidepressant medicine that is also effective in relieving the symptoms of nicotine withdrawal. This can be prescribed by your GP on prescription, often through a stop-smoking clinic.
It works in a different way to nicotine replacement therapy (NRT) by reducing the desire to smoke. It has a similar success rate to NRT.
Tackling psychological addiction

Dealing with cravings

Here are some ideas to help you cope with cravings for a cigarette:

call a friend

chew some gum or eat something healthy

take a walk

brush your teeth

take a shower

take a deep breath

write a letter

occupy your hands by doing something such as sewing or knitting.

There are several ways smokers can help break a psychological addiction.

Decide how you want to quit - either by cutting down gradually or, preferably, stopping completely on a pre-determined date .
Make a list of reasons why you want to quit. Carry this with you at all times. When you have an urge for a cigarette, read your list and it will help strengthen your resolve.
Choose a date when you want to quit and stick to it.
Tell your family and friends - that way you'll have to keep to the date.
Find someone who can support you, for example a family member, friend or doctor.
When the day arrives, do something active - throw out your cigarettes and remove all ashtrays, lighters and matches. And spoil yourself by doing something you enjoy, such as going to the cinema or shopping.
Find something else to do for the times when you usually smoke a cigarette.

I've tried to give up before - it didn't work!
You're not the only one. The chances of success get better every time you try to quit. Most people need four attempts or more before they finally succeed. If you fail, just think of it as a rehearsal before you really quit.

How do I remain an ex-smoker?

Keep referring to your list of reasons to quit.

Update your list with any new reasons.

Avoid spending too much time around smokers.

Be proud of yourself - celebrate after each week, month and year that has passed since you quit.

Avoid drinks that make you feel like smoking, such as alcohol and coffee.

Don't let one slip ruin your whole quit plan.

How long does it take before the cravings disappear?
After just a few days the need for a cigarette will get less. And for some people, it may have completely vanished after just two to four weeks.
Will I gain weight?
You may gain a little weight, but don't let that put you off. A few extra pounds is nothing compared to the health advantages stopping smoking gives you.
Avoid dieting unless your doctor tells you to do so, because this will increase your desire to smoke. If you snack, choose something healthy and low fat. Be more active and work off the extra calories through exercise.
Isn't it enough to switch to a 'low tar' brand?

Good advice

There is no safe number of cigarettes to smoke, other than zero.

Tar is just one of more than 4000 toxic substances contained in cigarettes. Tar holds the other toxic substances together and is one of the biggest causes of lung cancer.
The risk of getting some diseases may be smaller the less tar you breathe in.
However, since September 2003 terms such as 'low-tar', 'light' and 'ultra light' have been banned.
This is because the difference between these brands and regular cigarettes is dependent on the filter alone, which uses microscopic air holes: the 'lighter' the cigarette, the more holes it has for drawing in air that thins and cools the smoke.
Research has shown that, contrary to the numbers on the packet, smokers of 'mild' brands are likely to inhale as much tar and nicotine as smokers of regular cigarettes. And because the same blend of tobacco is used, you can take in as many cancer-causing substances.

By netdoctor.co.uk

Drug addiction

2006-08-18T20:50:00.000+08:00

Overview

You may be hooked emotionally and psychologically. You may have a physical dependence, too. If you have a drug addiction — whether to a legal or illegal drug — you have intense cravings for it. You want to use the drug again and again. When you stop taking it, you may have unpleasant physical reactions.

While not everyone who uses drugs becomes addicted, many people do. Drug addiction involves compulsively seeking to use a substance, regardless of the potentially negative social, psychological and physical consequences. Certain drugs, such as narcotics and cocaine, are more likely to cause physical dependence than are other drugs.

Breaking a drug addiction is difficult, but not impossible. Support from your doctor, family, friends and others who have a drug addiction, as well as inpatient or outpatient drug addiction treatment, may help you beat your drug dependence.

Signs and Symptoms

The range of drugs to which you can become addicted is wide. The drugs include:

Cannabis compounds. These compounds are found in marijuana and hashish.
Central nervous system depressants. Barbiturates and benzodiazepines are examples of central nervous system depressants. Phenobarbital, amobarbital (Amytal) and secobarbital (Seconal) are examples of barbiturates. Benzodiazepines include tranquilizers such as diazepam (Valium), alprazolam (Xanax), oxazepam (Serax), lorazepam (Ativan), clonazepam (Klonopin) and chlordiazepoxide (Librium).
Central nervous system stimulants. This class of drugs includes amphetamines, methamphetamine, cocaine and methylphenidate (Ritalin).
Designer drugs. Synthetic compounds, such as Ecstasy, which has both amphetamine-like and hallucinogenic effects, are included in this category.
Hallucinogens. LSD, phencyclidine (PCP) and ketamine (special K) are examples of hallucinogens.
Inhalants. Glue, paint, solvents and nitrous oxide can all be used as inhalant drugs.
Opioids. Opioids are narcotic, painkilling drugs produced naturally from opium or made synthetically. This class of drugs includes heroin, morphine, codeine, methadone and oxycodone (Oxycontin).

General signs and symptoms
Addiction to any drug may include these general characteristics:

Feeling that you need the drug regularly and, in some cases, many times a day
Making certain that you maintain a supply of the drug
Failing repeatedly in your attempts to stop using the drug
Doing things to obtain the drug that you normally wouldn't do, such as stealing
Feeling that you need the drug to deal with your problems
Driving or doing other activities that place you and others at risk of physical harm when you're under the influence of the drug

The particular signs and symptoms of drug use and dependence vary depending on the type of drug.

Cannabis compounds: Signs and symptoms

A sense of relaxation and happiness
A heightened sense of visual, auditory and taste perception
Poor memory
Increased blood pressure and heart rate
Red eyes
Decreased coordination
Difficulty concentrating
Increased appetite
Slowed reaction time
Paranoid thinking

Central nervous system depressants: Signs and symptoms

Drowsiness
Slurred speech
Lack of coordination
Memory impairment
Confusion
Slowed breathing and decreased blood pressure
Dizziness
Depression

Central nervous system stimulants: Signs and symptoms

Euphoria
Decreased appetite
Rapid speech
Irritability
Restlessness
Depression as the drug wears off
Nasal congestion and damage to the mucous membrane of the nose in users who snort drugs
Insomnia
Weight loss
Increased heart rate, blood pressure and temperature
Paranoia

Designer drugs: Signs and symptoms
Signs and symptoms of using designer drugs vary depending on the drug. You might be able to tell that a family member or a friend is using or abusing a drug based on the physical and behavioral signs and symptoms associated with the drug. Ecstasy produces a mild hallucinogenic effect and a feeling of euphoria. It also causes an increased heart rate, overheating, high blood pressure, kidney and liver toxicity, and memory problems.

Hallucinogens: Signs and symptoms
Use of hallucinogens produces different signs and symptoms depending on the drug. The most common hallucinogens are LSD, PCP and ketamine, a so-called "club drug."

Signs and symptoms of LSD use include:

Hallucinations
Greatly impaired perception of reality, for example, interpreting input from one of your senses as another, such as hearing colors
Permanent mental changes in perception
Rapid heart rate
High blood pressure
Tremors
Flashbacks, a re-experience of the hallucinations — even years later

Signs and symptoms of PCP use include:

Hallucinations
Euphoria
Delusions
Panic
Loss of appetite
Depression
Aggressive, possibly violent behavior

Signs and symptoms of ketamine use include:

Increased heart rate
Nausea and vomiting
Numbness
Impaired motor function
Loss of memory

Inhalants: Signs and symptoms
The signs and symptoms of inhalant use vary depending on what substance is inhaled. Some commonly inhaled substances include glue, paint thinners, correction fluid, felt tip marker fluid, gasoline, cleaning fluids and household aerosol products. When inhaled, these products can cause brief intoxication and a decreased feeling of inhibition. Long-term use may cause seizures and damage to the brain, liver and kidneys. Inhalant use can also cause death.

Opioids: Signs and symptoms

Reduced sense of pain
Sedation
Depression
Confusion
Constipation
Slowed breathing
Needle marks (if injecting drugs)

Recognizing drug abuse in teenagers
Possible indications that your teenager is using drugs include:

School performance. Your child suddenly shows an active dislike of school and looks for excuses to stay home. Contact your school officials to see if your child's attendance record matches what you know about his or her absent days. A student who experiences a drop in performance, possibly failing courses or receiving only minimally passing grades, may be using drugs.
Physical health. Listlessness and apathy may indicate your child is using certain drugs.
Appearance. How they look is extremely important to adolescents. A sudden lack of interest in clothing, grooming or looks may be a warning sign of drug use.
Personal behavior. Teenagers enjoy privacy, but exaggerated efforts to bar family members from entering their rooms or knowing where they go with their friends might indicate drug use. Also, drastic changes in behavior and in relationships with family and friends may signal drug use.
Money. Sudden requests for money without a reasonable explanation for its use may be a sign of drug use. You may also discover money stolen from previously safe places at home. Items may disappear from your home because they're being sold to support a drug habit.

Causes

Drug use or abuse crosses the line into drug addiction when you feel you have to have the drug, and you increase the amount of the drug you take. Various factors, such as your personality, your genetic makeup and peer pressure, affect your likelihood of becoming addicted to a drug. In addition, some drugs, such as heroin and cocaine, more quickly produce a physical addiction than other drugs do for many people.

Physical addiction appears to occur when repeated use of a drug alters reward pathways in your brain. The addicting drug causes physical changes to some nerve cells (neurons) in your brain.

Neurons use chemicals called neurotransmitters to communicate. Neurons release neurotransmitters into the gaps (synapses) between nerve cells; neurotransmitters are received by receptors on other neurons and on their own cell bodies. The changes that occur in this communication process vary with the type of drug to which you're addicted, though researchers have discovered that addictive drugs, such as cocaine and morphine, affect some areas of the brain in the same manner. If further research confirms findings such as this, it would be possible to develop more effective medications to combat addiction to more than one drug.

Here are some of the ways specific drugs may contribute to addiction:

Cannabis compounds. The main active agent in cannabis compounds, delta-9-tetrahydrocannabinol (THC), affects the neurotransmitter communication process. Some people perceive the effects of THC as enjoyable, and this sensation reinforces use of the drug. For others, THC causes uncomfortable feelings or anxiety, which doesn't reinforce use of the drug.
Central nervous system depressants. Benzodiazepines and barbiturates produce long-term cellular changes partly by enhancing the actions of the inhibitory neurotransmitter gamma-aminobutyric acid (GABA). Released into the synapses, GABA binds to receptors and ultimately lowers cell excitability, which slows down brain activity.
Central nervous system stimulants. These drugs raise the levels of dopamine and serotonin in the synapses. Brain cells release dopamine as part of the reward system through which you learn to seek stimuli, such as food and sex. Serotonin is a chemical in the brain that regulates mood. Stimulants block the reabsorption of dopamine after its release and can physically alter the sensitivities of some dopamine and serotonin receptors.
Opioids. These drugs affect the nerve cells of the reward pathways in your brain in ways similar to that of stimulants, producing positive reinforcement for the use of these drugs. There are opioid receptors in the brain, spinal cord and gastrointestinal tract.

Risk factors

These factors increase the likelihood of your having an addiction to a legal or an illegal drug:

Personality. If you have another psychological problem, such as depression, attention-deficit/hyperactivity disorder and post-traumatic stress disorder, you're more likely to become dependent on drugs. Children who exhibit aggression, a lack of self-control and a difficult temperament may be at greater risk of drug addiction.
Social environment. Particularly for young people, peer pressure is a strong factor in starting to use and abuse drugs. A lack of attachment with your parents may increase the risk of addiction, as can a lack of parental supervision.
Anxiety, depression and loneliness. Using drugs can become a way of coping with these painful psychological feelings.
Genetics. Drug addiction is more common in some families and likely involves the effects of many genes. If you have family members with alcohol or drug problems, you're at greater risk of developing a drug addiction.
Type of drug. Some drugs, such as heroin and cocaine, more quickly result in physical addiction than do others.

By cnn.com

MEDICATION IN PREGNANCY - a guide

2006-08-18T20:43:00.000+08:00

Pregnancy and Medicines

This article includes general information on medicines in pregnancy, including prescription medicines, non-prescription medicines, natural remedies and recreational drugs. Some suggestions for treating common problems in pregnancy are given. Always talk to your doctor, pharmacist or midwife about medicines in pregnancy.

Most medicines cross the placenta and go into the blood of the foetus.

The foetus cannot always get rid of the medicine as easily as the mother can, so they may receive higher doses than the mother.

Medicines can affect the foetus at any stage through the pregnancy, not just the first trimester.

Remedies you take during pregnancy or breast feeding may affect your baby, but some medicines are thought to be safe in pregnancy and breast-feeding. Your pharmacist or doctor can advise you on what you can take.

If you take regular medicines talk to your doctor before becoming pregnant so that you can plan the safest use of your medicine during your pregnancy.

Do not stop your regular medicines without talking to your doctor. Depending on why you have been prescribed the medicine, you and/or your baby will often have lower risk if your medical condition is under control with medicines.

The dose of some medicines can change during pregnancy.

It is hard to know with many medicines and natural remedies if they are absolutely safe in pregnancy because it would not be ethical to do studies during pregnancy for most remedies.

By the time you have had a positive pregnancy test you may be anywhere from three weeks to two or three months pregnant. This means you may have taken medicines or had alcohol without realising you were pregnant.

If you are trying to become pregnant let your doctor or pharmacist know you may be pregnant if you are being prescribed or sold any medicines.

Folic acid helps prevent spina bifida and should be taken for at least a month before pregnancy plus the first three months of pregnancy.

Iron may be needed in pregnancy - your midwife or doctor will often arrange a blood test to check if you need an iron supplement.

Extra calcium may be needed in pregnancy, particularly if your diet is low in dairy products.

Up to 15,000 babies were affected by thalidomide use during pregnancy in the 1950s, a medicine that was promoted for morning sickness. Since then there has been a lot more caution in recommending drugs in pregnancy.

What Effects Can Medicines Have?

Medicines can cause:

smaller baby size (e.g. smoking)

limb defects (e.g. thalidomide)

addiction (e.g. morphine)

brain problems (e.g. alcohol)

heart or kidney problems (e.g. alcohol)

other malformations e.g. cleft palate

problems with blood flow to the baby (e.g. anti-inflammatories)

behavioural problems (e.g. alcohol)

contractions of the uterus (e.g. castor oil)

miscarriage (e.g. misoprostol)

premature delivery

Sometimes problems can be delayed, for example stilboestrol was given during pregnancy several decades ago and it wasn't until after the offspring reached puberty that it was discovered to cause problems with the reproductive system.

Regular Medicines

If you are taking regular medicines through your doctor and you are thinking of starting a family, talk to your doctor first before trying to get pregnant. Your doctor may want to take you off that medicine or switch you to a safer medicine for your pregnancy and this should be done first, before you become pregnant. Your doctor can also talk through with you any issues for becoming pregnant while on your medicine. For some medicines the doses can be different in pregnancy.

Epilepsy

Women with epilepsy usually continue antiepileptic medicine during their pregnancy as there is can be a greater risk if the medicine is not taken. Some of these medicines can cause a increase in malformations, with around 7% of babies of mothers with epilepsy affected compared with 2% to 3% for the general population. Often folic acid is taken through the whole pregnancy in addition to the epilepsy medicine. Your doctor may change your medicine or reduce your medicine dose if you are planning to become pregnant.

Diabetes

It is important that women with diabetes continue using their insulin/diabetes medicines during pregnancy. It is recommended that you discuss plans for pregnancy, you may be advised to try to get your blood levels well-controlled to an agreed level before and during the pregnancy.

Depression

Talk to your doctor about the best treatment for your depression before becoming pregnant if possible.

Asthma

Inhalers continue to be used during pregnancy - both the preventer (steroid) and reliever (bronchodilator). The doctor will try to ensure your asthma control is the best possible during your pregnancy.

Other conditions

there are many other conditions that require special planning before pregnancy. The main points to note are:

If you are thinking of starting a family talk to your doctor first so that medication and health issues can be discussed.

If you have accidentally become pregnant and you are on regular medicines talk to your doctor immediately so you can plan the medicine use in your pregnancy.

Do not stop taking your regular medicines without talking to your doctor first ; in many cases an uncontrolled medical condition can be much higher risk for the mother and/or the baby than the medicine itself.

Medicines Available Without a Prescription

Often it is thought that medicines available from the supermarket, pharmacy, drugstore or petrol station are very safe. However, these medicines can still get through to the foetus, and it is best to ask your pharmacist, doctor or midwife before taking anything at all. As an example, ibuprofen (Nurofen, Motrin, Act-3) or aspirin (Aspro, Disprin) can be particularly dangerous in the third trimester, potentially causing problems with the foetal blood flow. Aspirin is generally not recommended during any stage of pregnancy.

Most medicines available without a prescription are for more minor illnesses that will go away by themselves. So, try to avoid taking anything and just put up with the problem, if you can.

Common Complaints in Pregnancy

Morning Sickness ; if you have especially bad morning sickness your doctor can prescribe some medicines for it. Do not take anything without your doctor's advice. Acupressure or pyridoxine (Vitamin B6) may be helpful. Do not take more pyridoxine than is recommended.

Pain and fever - paracetamol (acetaminophen) is thought to be safe for short-term use for pain and fever in pregnancy and breast feeding. However, it is important not to take more than the recommended dose. Avoid anti-inflammatories such as ibuprofen, ketoprofen, diclofenac and aspirin, especially in the third trimester. Even rub-on products containing methyl salicylate may possibly cause problems for the foetus.

Constipation - bulk-forming laxatives e.g. Metamucil are usually considered safe in pregnancy. Increase the amount of fruit and vegetables you are eating, drink plenty of water, try to get exercise every day and give your body time to "respond to the urge". Prunes or prune juice can also help. Avoid castor oil.

Cold or Flu paracetamol can usually be taken for pain and fever. Drink plenty of water. Use a saline nose spray or steam inhalation for a blocked nose. If you can, put up with the symptoms, if you can't put up with the symptoms ask your pharmacist or doctor what to take. Don't take anything without checking first.

Haemorrhoids wipe the area with antibacterial soothing towelettes such as Wet Ones, avoid being constipated, and ask your pharmacist, doctor or midwife what they recommend for you.

Indigestion some indigestion remedies are safe your pharmacist, doctor or midwife can advise you. It can also help to eat small amounts more often rather than big meals, avoid eating just before going to bed, avoid spicy or fatty foods, avoid alcohol and caffeine, and prop yourself up in bed - make the top of the bed higher or use extra pillows.

Vaginal Thrush many vaginal thrush products (e.g. clotrimazole) do not seem to cause any problems in pregnancy, but check with your health professional. You may be advised not to use an applicator for insertion. Thrush is common in pregnancy and you can help to avoid it by avoiding tight clothing, synthetic underwear and pantyhose (tights). Vaginal douches may also increase the risk of vaginal infections.

Infections antibiotics have been widely used in pregnancy, and many have not been associated with any malformations or problems, e.g. amoxycillin (Amoxil) and ampicillin. Cephalosporins are also thought to be safe. Tetracyclines (e.g. Vibramycin, doxycycline, minocycline) are not recommended during pregnancy. Let your doctor know you are/may be pregnant if you are being prescribed antibiotics.

Natural Products Herbal Remedies, Vitamins, Minerals

Do not assume that these are safe just because they are natural. A couple of examples of problems are high doses of Vitamin A causing malformations and raspberry leaf causing contractions.

Alcohol

Alcohol can cause foetal alcohol syndrome. This is usually related to heavy alcohol use.

The symptoms of foetal alcohol syndrome include changes in appearance of the face, behavioural problems, mental retardation, heart problems, kidney problems, and many more problems. These problems can be with your child for life.

Avoid binge-drinking, and ideally do not have any alcohol at all. Even in the first weeks before you are certain you are pregnant, alcohol can have a bad effect, so if you are trying to become pregnant you are best to avoid alcohol. Your doctor or midwife can tell you more.

In practice many woman have had small amounts of alcohol with no adverse outcomes,however the lowest safe amount is unknown.

Smoking

Cigarette smoking is not recommended during pregnancy because it is harmful to the baby, e.g. causing lower birth weight. Discourage others from smoking around you. There are many different chemicals in cigarettes (not just nicotine). If you are pregnant and want to quit smoking try cold turkey if you can, but if you need help, talk to your pharmacist or doctor about whether or not you should use nicotine replacement.

Other recreational drugs

Caffeine (e.g. from coffee, tea and soft drinks) should be used in moderation. High doses may not be wise.

Amphetamines can cause slower growth, premature delivery and brain problems.

Cocaine ; women using cocaine during pregnancy have higher risk for early delivery, miscarriage, premature detachment of the placenta, slower growth of the foetus, malformations of the foetus as well as other problems.

Narcotics e.g. morphine, codeine and heroin can cause withdrawal reactions in babies when born.

Marijuana ; it is hard to know the effects on the baby of marijuana because often pregnant women using marijuana are also using other substances such as alcohol and tobacco, and may have poor diets. However, there may be a link with childhood leukaemia, and the growth of the foetus may be slower than usual. Marijuana should not be used during pregnancy or breast feeding.

Vaccinations

Some vaccinations should not be taken in pregnancy, so tell your doctor if you think you may be pregnant.

Summary

Check with your doctor, midwife or pharmacist before using anything in pregnancy.

If you are on regular medication try to plan your pregnancy with your doctor.

Do not stop taking regular medication without your doctor's advice.

If trying to become pregnant try to avoid medicines and recreational drugs such as alcohol.

By medic8.com

BOTOX® Injections (Botulinum Toxin A) - a patient's guide

2006-08-18T19:56:00.000+08:00

What is Botox?

BOTOX® is the commercial tradename for Botulinum Toxin Type A.

Botulinum Toxin is derived from the bacterium Clostridium Botulinum.

When injected into muscles, Botulinum Toxin has a local effect. It blocks transmission between the nerve endings and muscle fibres around the injection site to cause weakness of the nearby muscle.

What is Botox used for?

Botox is a non-surgical cosmetic treatment for moderate to severe frown lines. It is typically used in people aged 18 to 65.

Botox works by blocking nerve transmission to temporarily reduce the contractions of the facial muscles that cause frown lines.

It has been proven to be a safe and effective treatment for wrinkles, and botox injections are becoming increasingly popular.

Who can have Botox treatment?

Your doctor will decide if you can have cosmetic treatment with botox.

Before starting treatment, tell your doctor if you have any disorders that affect your nerves and muscles, if you are breastfeeding, or if you are planning to become pregnant soon.

The Botox injection procedure

Your doctor will administer several tiny injections of botox directly into the muscles of your face. Prior to injection, your doctor will determine where to administer the injections by examining your ability to move certain muscles in your brow area.

The entire botox injection procedure takes approximately 10 minutes and does not require anaesthesia. Discomfort is usually minimal and brief.

After the injection

You should notice an improvement in your frown lines within 3 to 7 days, the effects of which can last up to 4 months. However, results may vary.

After a period of time, your frown lines will begin to reappear as the effects of botox wear off.

How often can Botox injections be given?

You can receive botox injections every 4 months.

With repeated treatments, thinning of the muscles occurs, which produces longer lasting results.

How much does Botox treatment cost?

Each treatment costs around £200.

Possible side-effects of Botox

- headache
- flu-like symptoms
- temporary eyelid droop
- nausea
- squint/double vision
- twitching of the eye
- facial pain
- redness at the injection site
- muscle weakness

Cautions/contra-indications

Do not have botox treatment if you:

- have an infection where botox will be injected
- are allergic to any of the ingredients
- are pregnant or think you might be pregnant
- have a neurological disorder (eg. Myasthenia Gravis)

There are also a number of medicines that may interact with botox (eg. quinidine, some antibiotics). It is important to tell your doctor if you are taking any medication.

By medic8.com

Stomach Exercises Resulting In Perfect Abs...

2006-08-10T16:31:00.000+08:00

But Stomach Exercises Alone Will Not Improve The Appearance Of Your Stomach!

Stomach exercises for your stomach muscles, also known as your abdominals or abs, are many but few stomach exercises that most people suggest you do actually work to sculpt your stomach.

These exercises range from basic floor crunches, leg raises, sit-ups, lying hip thrusts, side bends, weighted sit-ups, hanging leg raises etc. Then there are the hundreds of different ab machines, on infomercials in magazines etc.

In short, the list of exercises for your stomach is endless.

Some, but not all, of the available exercises for your stomach will help you to sculpt the perfect set of sexy abs.

But absolutely none of even the best stomach exercises will burn any fat off your abs. The best stomach exercises will drastically strengthen and sculpt your stomach but you'll never see your actual ab muscles unless you burn off the layer of fat covering them.

Hard work and dedication alone are not enough to produce the results most people are looking for from stomach exercises - you have to follow a well planned out and clear plan.

This way you'll not just flatten your abs but define and separate your stomach muscles, creating that sexy six-pack look that everyone wants.

Spot reduction of fat doesn't work and never will – it's a myth that is at the root of millions of fat loss and fitness failures.

And you can't do it with any stomach exercises, ab machines, etc. None of the ab machines, exercise videos etc. you see in infomercials, in magazines or in your gym will burn any fat off your stomach.

"What You Should Be Aware Of
With Stomach Exercises"

The stomach exercises you'll find here are guaranteed to help you sculpt perfect sexy abs, but if your diet and over-all exercise program are not getting rid of the fat covering your abdominals you'll never see your abs!

You know the truth about stomach exercises. Don't buy any infomercial equipment for abdominal exercises or any type of ab equipment to do abdominal exercises.

There is one fitness & exercise system that integrates all of tools you need to enable you to use the best stomach exercises mentioned here and more, into the most amazing fitness & exercise system that you'll ever find.

This unique program will not only teach you to use the best stomach exercises to build the sexiest stomach you could ever dream of but more importantly works to burn off all the fat that's covering them!

This comprehensive fitness & exercise system will point you in the right direction and will absolutely and positively help you lose fat, build muscle definition and use the only exercises for your stomach that can guarantee you'll sculpt your own absolutely fantastic abs.

This fitness & exercise system reveals an effective common sense approach to stomach exercises and fitness in general, in a fitness industry where common sense is not common at all.

It's well worth checking out, or you can continue reading.

Even if you have the slightest amount of fat on your abs, neither you nor anyone you know will be able to see them.

With that in mind, lets take a look at the exercises for your stomach that really work to give you the sexy, toned mid-section you want.

Ab Exercises - Floor Crunch:
Lying on the floor, flat on your back with your knees bent, place your feet on a chair or resting on a bench. Your neck and head should be relaxed with your hands at the sides of your head.

Concentrate on tensing and contracting the ab muscles holding the contraction throughout the movement. At the top try to contract your abdominals intensely.

Again, try to maintain tension in your abs and focus on slow controlled movements. As with all ab exercises of this type keep your lower back flat on the ground. Do not lift your lower back off the ground and actually sit up at any time. This uses more hip flexors than abdominals.

Ab Exercises - Oblique Floor Crunches:
Abdominal exercises to help you define the muscles on the side of your abdomen, known as the obliques.

Again, with all abdominal exercises you need to make sure that your neck and head are relaxed.

As with all ab exercises, concentrate on tensing your abdominal muscles and holding the contraction throughout the movement.

After completing a full set of reps on the left side, switch to your right and follow the same instructions. Try to maintain tension in your abs and focus on slow controlled movements.

This is a great variation on abdominal exercises. Abdominal exercises of this type can increase the contraction of the oblique.

Ab Exercises - Lying Thrusts:
For this exercise you will lie on your back with your feet together, knees in a locked position and your arms tucked under your buttocks.

Put your hands, palms down, under your butt, and keep your head on the floor as you look up at the ceiling.

This, as with the other ab exercises, look simple but is very challenging. But the best thing is that it's a great exercise if done properly.

Ab Exercises - Knee-ups:
Lie on your back with your arms out on the ground at 90 degrees to the trunk. Prior to starting each rep, "set" the pelvis.

Ab Exercises - Vacuum Contraction:
This exercise is very unique among exercises for your stomach and is one of the stomach exercises that most people have never performed.

Because the inner unit muscles attach from the pelvic floor to the lower spine, you'll feel a burn from front to back.

Again this, as with the other stomach exercises, looks simple but its very challenging. It may take you a few weeks to be able to hold your abdominals for 90 seconds but it's worth it.

We've come to have complete faith in the one-of-a-kind fitness & exercise system mentioned above and can confidently vouch for it being your best choice for stomach exercises.

We've received only very positive feedback from the women who have already used this fitness & exercise system; which gives you all the tools you need to use the stomach exercises mentioned here to their fullest advantage.

You need to use the stomach exercises here in conjunction with this properly planned out fitness & exercise program to sculpt your perfect, sexy abs. Only this will get you the stomach you want!

If you need help with the current stomach exercises you're performing or have any questions about any type of stomach exercises at all, please use the form at the bottom of this page to contact our experts on stomach exercises.

By womens-health-fitness.com

Stay secy your entire life!

2006-08-10T16:01:00.000+08:00

If you are over 50 and want the best that life has to offer, you probably desire a passionate, stimulating sex life. If you are under 50, you probably wonder what you have to look forward to sexually once you reach the half-century mark.

The Good News

Research clearly shows that sex after 60 can actually be better than ever. Enjoyment can increase as partners continue to share love, life, fun, and intimacy throughout the years.

A recent poll of 6,000 men and women over the age of 60 reported that 37 percent still had sex at least once a week.
A Masters and Johnson study of 250 sexually active couples found that frequency of intercourse declined only slightly between the ages of 60 and 70.
Married men in their 60s claim that they experience deeper sexual satisfaction than when they were 20 and single, while older married women admit that they are sexually happier than when they were younger (provided they have successfully dealt with the physical and emotional changes that accompany menopause).
Studies reveal that 62 percent of healthy men and 30 percent of healthy women between the ages of 80 and 102 still have sexual intercourse! Many older couples describe a satisfying sex life consisting of touching and caressing as forms of sexual expression and love toward one another, even if they don't have intercourse.

The idea of having a full and rewarding sex life (even until we're 100!) is, undoubtedly, appealing. Physicians, clinicians, and sex researchers know it is possible to ensure an active sex life - no matter how many birthdays we've had.

Seven Simple Steps That Can Ensure Continued Sexual Satisfaction

Cultivate your very own irresistible aphrodisiacs: A vigorous and well-cared-for body and a lively personality are two of the most powerful aphrodisiacs known to man (and woman)! Best of all, you can have them with you at all times if you want them. Imagine – homegrown, ever-ready aphrodisiacs. And they're legal, too!

Staying healthy, fit, and vibrant not only makes us outwardly attractive and alluring to others, but helps us feel sexy, desirable, and confidant as well. That confidence creates "sexual energy," a seductive charisma guaranteed to awaken a partner's sexual interest.

Naturally, the most obvious way to stay healthy and fit is to take care of yourself: don't smoke, use alcohol moderately, control your blood pressure and weight, eat a well-balanced diet, get regular exercise and adequate rest. And remember – regular check-up visits to your physician must be an essential part of your sexual fitness program.

Best of all, couples who work to stay healthy together enjoy the added benefit of building emotional closeness while they share a sport or fitness activity. Taking brisk walks together, for instance, gives couples an opportunity to talk, to share ideas and feelings, and to relax their nervous systems while giving two respiratory systems and happy hearts a healthy workout.
Think young, fun, and – yes – sexy: When you watch someone who is enthusiastic, youthful, jovial, and having a good time, do you even notice how old that person is? Probably not. Most likely you just want to get to know that person and be part of the high spirits. And when you keep your attitude and behavior youthful and playful, you'll be the person others are attracted to and want to know.

Often, youthful people who are over 50 feel guilty because they frequently think about sex the way they did when they were 20 years old. Surely, they fear, it must be nonsense for someone with graying hair and mature stature to have the lusty notions and urges of post-adolescence. Don't you believe it! You're supposed to think about sex the same way you did when you were 20; you just might not think about it as often. Nonetheless, your personal approach to sex at 50 and beyond is supposed to be as titillating, erotic, and creative as it was when you were 25. Feel and be sexual without guilt! Loosen up and be inventive! Go ahead and have more fun than you did years ago. (But always be responsible, of course.)
Plan on having good sex: As we get older, good sex also requires good timing. Are you a morning person? A night owl? What about your partner? The best time to make love is when you and your partner are the most responsive (as men mature, that time is usually in the morning). So, good sex also required some planning.

As often as possible, clear everybody out of the house so you and your partner can be as uninhibited as you want to be. Get rid of the kids for a while; send the grandkids home to their parents (for a change!).

Once alone, take time to enjoy yourselves. Men, turn off the TV – absolutely! Turn down the lights. Or turn them all on! Why not light candles? Add music? Share the tub or shower? Play an erotic and seductive board game? Watch a romantic or sexy video?

Give each other relaxing, sensual massages. Have you ever used whipped cream in the bedroom? Peanut butter? You can't imagine the fun you can have with ice cubes! Take off all your clothes. Or put on costumes!

Make love in the kitchen. Or on a blanket in the backyard under your favorite tree at midnight. Then do it (again) at high noon!

Let your imagination and your sense of sexual adventure lead you and your partner into a glorious world of new delights, sensations, and shared joys. When you run out of ideas, there are plenty of books and videos on the market to help you discover new ones. Sex will never be boring again. And neither will your life. All it takes is a little creativity, time, and planning. So – plan on it!
The cardinal rule: Just do it. And do it. And do it!: Masters and Johnson, those famous sex researchers, claimed that continuing to have sex was the "cardinal rule for preserving sexual vigor beyond middle age." Post-menopausal women who are sexually active have less shrinkage of the vagina and higher levels of naturally produced sex hormones than do sexually inactive women. Likewise, men who are sexually active as they pass through middle age and beyond maintain higher blood testosterone levels than those who stop having sex. The bottom line? If you keep on doing it, you better ensure your likelihood of being able to keep on doing it. In other words, use it or lose it! It's really that simple.
Send sex messages in as many ways as you can: The key to the best relationship is always communication. If you don't talk about your sex life and feelings with each other, how can you get your message across and let your desires be known? Sex therapists know that a good sexual relationship is greatly enhanced and ensured by an open, communicative, caring, and affectionate relationship.

Achieving a closer, more loving relationship with your partner is a crucial component of your sexual fitness program. It's difficult for sexual harmony to co-exist with marital distance and conflict, submerged resentment, basic incompatibility, or lack of positive feelings toward one another.

Such barriers to communication must be addressed because they increasingly inhibit sexual feelings as we grow older and as our basic biological sexual urges diminish. If poor communication is a problem in a relationship, a couple should seek the help of a therapist to develop deeper levels of intimacy, love and understanding, and greater shared physical enjoyment. The reward can be a richer, fuller, more exciting life.

Remember, too, that we also send sexy messages in very simple, ordinary ways: by being relaxed and interested in each other; by not drinking too much alcohol; by paying special attention to body and oral hygiene; and in our willingness to learn new ways to touch and please one another.
Expect it to be different, but expect it to be good: There's no question: our bodies - and our bodily responses - change as we age. But those changes shouldn't concern or worry us.

For men over 50, erections will usually be sturdy and reliable, although they might take a little longer to achieve and won't be as hard as those of a 20-year-old. The forcefulness of ejaculation and orgasm may be slightly less than in the past, and more time may be required between repeat performances. The older man, in particular, might require more direct stimulation of his genitals to be ready for sex (unlike during his younger days, when his reaction and response was spontaneous, immediate, and frequent).

As a woman ages, her clitoris is not affected and her capacity for orgasm and sexual interest normally remains unchanged. But thinning of the vaginal walls can contribute to painful or uncomfortable intercourse, as can an inability to adequately lubricate; many of these conditions can be reversed with advice from her physician.

Understanding, accepting, and working with these minor and normal bodily changes can definitely help a couple create and enjoy a satisfying sex life. There are now many resources available to help couples with this process.
Get help for specific sex problems: A man's declining interest and ability to make love are often linked to his health, and a visit to a physician is definitely in order whenever a distinct change in lovemaking becomes evident. It is not yet known whether change results because of the physical effects of illness on sexual functioning or whether illness merely alters a man's perception of his vigor.

The perception of loss of vigor is most clearly seen in heart attack survivors. There is a false belief that it is common for people with heart conditions to die during intercourse. Rather, one study showed that only .06 percent of deaths from sudden heart attacks were caused by sexual activity and the vast majority of those cases involved extra-marital affairs.

Many heart attack survivors and their partners give up sex despite the fact that there is no medical reason to do so. Some authorities maintain that sexual activity with a familiar partner puts no more demand on the heart than a brief, brisk walk or climbing two flights of stairs.

There are some common medical problems than can contribute to sexual dysfunction in those who are 50 and over: prostate problems, diabetes, depression, hypertension, backache, stress incontinence (mostly in women), and cancer, as well as effects from medicines prescribed for other illnesses. Whatever you do, don't ignore these conditions. And remember, most can be treated without affecting sexual functioning, or you can learn how to modify your sexual behavior so sex can continue despite the problems and obstacles presented by illness.

The most common sex problems that exist today are, in fact, treatable. In men, these include erectile dysfunction, premature ejaculation, and low sex desire; in women, inability to orgasm, painful intercourse, and low sex desire. Successful treatment for sex problems includes: self-help with the aid of books, videos, tapes, etc.; medical procedures; sex therapy; or a combination of these approaches.

All of us are fortunate to live in a time when we have an abundance of materials and resources available to help us become and remain sexy for the rest of our lives. Best of all, attitudes about sex, partnering, and growing older have drastically changed for the better over the years. Life-long learning is an admirable goal for everyone - and that includes learning how to be and stay sexy.

By psychcentral.com

weight loss for life

2006-08-10T15:41:00.000+08:00

There are many ways to lose weight, but it is not always easy to keep the weight off. The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life. The information presented here may help put you on the road to healthy habits.

Health experts agree that you may gain health benefits from even a small weight loss if:

You are obese based on your body mass index (BMI) (see BMI chart below).

You are overweight based on your BMI and have weight-related health problems or a family history of such problems.

You have a waist that measures more than 40 inches if you are a man or more than 35 inches if you are a woman.

A weight loss of 5 to 15 percent of body weight may improve your health and quality of life, and prevent these health problems. For a person who weighs 200 pounds, that means losing 10 to 30 pounds.

Even if you do not need to lose weight, you still should follow healthy eating and physical activity habits to help prevent weight gain and stay healthy as you age.

* Without Shoes
**Without Clothes

Sources

George Bray, M.D., Pennington Biomedical Research Center.

National Heart, Lung, and Blood Institute’s Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report.

Find your weight on the bottom of the graph. Go straight up from that point until you come to the line that matches your height. Then look to find your weight group.

A weight-loss “diet” that limits your portions to a very small size or that excludes certain foods may be hard to stick to. It may not work over the long term. Instead, a healthy eating plan takes into account your likes and dislikes, and includes a variety of foods that give you enough calories and nutrients for good health.

Make sure your healthy eating plan is one that:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, bean, eggs and nuts.
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Regular physical activity may help you lose weight and keep weight off. It may also improve your energy level and mood, and lower your risk for developing diseases like heart disease, diabetes, and some cancers.

Any amount of physical activity is better than none. Experts recommend doing at least 30 minutes of moderate-intensity physical activity on most or all days of the week for good health. To lose weight or maintain a weight loss, you may need to do more than 30 minutes of physical activity a day, as well as follow your healthy eating plan.

You can get your daily 30 minutes or more all at once, or break it up into shorter sessions of 20, 15, or even 10 minutes. Try some of these moderate-intensity physical activities:

walking (15 minutes per mile or 4 miles per hour)
biking
tennis
aerobic exercise classes (step aerobics, kick boxing, dancing)
energetic house or yard work (gardening, raking, mopping, vacuuming)

here are two different types of weight-loss programs—clinical and nonclinical. Knowing what a good program will offer and what to watch out for may help you choose a weight-loss program that will work for you.

Nonclinical Program

What it is: A nonclinical program may be commercially operated, such as a privately owned weight-loss chain. You can follow a nonclinical program on your own by using a counselor, book, website, or weight-loss product. You can also join others in a support group, worksite program, or community-based program. Nonclinical weight-loss programs may require you to use the program’s foods or supplements.

What a safe and effective program will offer:

Books, pamphlets, and websites that are written or reviewed by a licensed health professional such as a medical doctor (M.D.) or registered dietitian (R.D.).
Balanced information about following a healthy eating plan and getting regular physical activity.
Leaders or counselors who show you their training credentials. (Program leaders or counselors may not be licensed health professionals.)

Program cautions:

If a program requires you to buy prepackaged meals, find out how much the meals will cost—they may be expensive. Also, eating prepackaged meals does not let you learn the food selection and cooking skills you will need to maintain weight loss over the long term.
Avoid any diet that suggests you eat a certain formula, food, or combination of foods for easy weight loss. Some of these diets may work in the short term because they are low in calories. But they may not give you all the nutrients your body needs and they do not teach healthy eating habits.
Avoid programs that do not include a physical activity plan.
Talk to your health care provider before using any weight-loss product, such as a supplement, herb, or over-the-counter medication.

Clinical Program

What it is: A clinical program provides services in a health care setting, such as a hospital. One or more licensed health professionals, such as medical doctors, nurses, registered dietitians, and/or psychologists, provide care. A clinical program may or may not be commercially owned.

Clinical programs may offer services such as nutrition education, physical activity, and behavior change therapy. Some programs offer prescription weight-loss drugs or gastrointestinal surgery.

Prescription Weight-loss Drugs
If your BMI is 30 or more, or your BMI is 27 or more and you have weight-related health problems, you may consider using prescription weight-loss drugs. Drugs should be used as part of an overall program that includes long-term changes in eating and physical activity habits. Only a licensed health care provider can prescribe these drugs. See “Additional Reading” for more information about prescription medications for the treatment of obesity.

Gastrointestinal Surgery
If your BMI is 40 or more, or your BMI is 35 or more and you have weight-related health problems such as diabetes or heart disease, you may consider gastrointestinal surgery (also called bariatric surgery). Most patients lose weight quickly, and many keep off most of their weight with a healthy eating plan and regular physical activity. Still, surgery can lead to problems that require more operations. Surgery may also reduce the amount of vitamins and minerals in your body and cause gallstones. See “Additional Reading” for more information about gastrointestinal surgery.

What a safe and effective program will offer:

A team of licensed health professionals.
A plan to help you keep weight off after you have lost it.

Program cautions:

There may be side effects or health risks involved in the program that can be serious. Discuss these with your health care provider.

For more detailed information about choosing a safe and successful weight-loss program, see “Additional Reading” at the end of this brochure.

It is not always easy to change your eating and physical activity habits.

You may have setbacks along the way.

But keep trying—you can do it!

By win.niddk.nih.gov

Dry lip tips

2006-08-08T21:04:00.000+08:00

-Hot water fomentation, followed by a mixture of Vaseline and honey applied on the lips atleast thrice a week will prevent lips from chapping.

-A good lip balm should create a moisture barrier to provide protection against the elements. It should also contain counterirritants to eliminate itching. Lip balms with antiseptic properties are also perfectly safe, and keep germs and bacteria away from chapped or cracked lips.

-Apply fresh butter on dry lips to make it smooth.

-Use chapstick

-To cure dry lips apply peanut butter or coco butter.

-Grind rose petals with cream on the top of milk and apply on lips to cure the dry lips

-Mix 2 drops of glycerin, and ½ tsp of lime juice and apply on lips to cure the dry lips.

-Take B, C vitamin foods in diet.

-Best remedy to cure dry lips mix equal quantities of nutmeg, turmeric, fresh butter and apply to lips.

-Mix 2 drops of glycerin with 1 tsp of cream on the top of milk and apply to lips to cure the dry lips and as well as to get the smooth & shiny lips.

By hindustanlink.com

Sexy Lips

2006-08-08T20:58:00.000+08:00

LipStick

Manners maketh a man but a lipstick maketh a woman!! Find out how you can attain sexy and sheer lips guaranteed to seduce!!

Firstly we all need to understand that lips also need protection even more so than our facial skin. As their protective layer known as stratum corneum is very thin so choose a non medicated stick like the Nivea Lip Care Daily Care and apply it daily to keep lips soft and supple. For serious flaking or soreness, look for products that contain camphor, menthol as both are soothers and always remember to apply lip balm underneath lipstick as it makes the lipstick easier to remove and cause less damage.

Some best tips to Sexy lips.

1. Here's the best bet to setting your lip colour. No matter what the texture of your lipstick is always apply lip balm first to soften and smoothen the skin. If your lips are chapped apply some Vaseline and softly rub your lips with a soft muslin cloth to remove dead skin leaving your lips looking healthier.

2. The first step to a fashionable mouth is to define your lipline, if you want to make your lips appear smaller use colours like dark berry or chocolate shades which make lips look thinner also apply the liner on the inner boundary of your natural line. On the contrary if you want a more fuller look recreate your lipline slightly above your natural line and use a sheeny or sheer moisturising lip stick in warm coal, rosy pink or a bronzed caramel tone. Make even more of your mouth by applying little gloss in the middle of your lower lip.

3. After a proper definition apply your lipstick with a lip brush this gives a more even and lasting look to the lipstick, then blot with a tissue. You can dust some powder through a single ply tissue to achieve a sophisticated matte look or reapply another coat of lipstick for intense colour.

4. If you always land up with lipstick on your teeth than simply put your index finger in your mouth, close your lips around it and slowly pull it out of your mouth. The residue will stick to your finger.

5. The new -look of glossy shimmering lips can be achieved easily by applying a gloss that matches your lipstick colour so it enhances the actual tone as well as add shine. Or think of updating a tired browny lipstick with a lick of shiny gold shimmer- it's instant sun-kissed splendor on your lips.

6. You can also choose a nude shade close to your own skin colouring and apply carefully with a brush all the way to the edges of the lipline and add a new dimension with a touch of sheer gloss for a striking effect for day and night.

7. You can also opt for one of the most versatile, classic and ageless colour red. By tapping your ring finger onto your red lipstick and apply them to your lips by dotting on the colour and then spreading it . Apply sheer gloss to add a touch of class. You can also decrease the voltage of red by applying a nude/natural lipstick as base colour.

General Tips for Lips

-Apply cold cream or moisturizer or lip balm before applying lipstick.

-To get natural pink lips apply beet root juice before bed.

-Grind rose petals and apply on lips to get smooth pink lips

-If you have thinner lips use more neutral lip color.

-If you want different shade of lip color mix two or three lipstick colors together and use as new lip color.

-If your face is bumpy, irritate or ruddy, or rash don’t use true red color, till you get normal skin. Red will show more attention on the skin.

-Pale shades makes lip look fuller.

-Apply menthol based lip balm and take an old brush and brush gently on lips ( don’t rub too hard, because lip are very sensitive) to get rid off chapped lips.

How to get those oomph lips

Follow the natural contours of your lips, outline the lips with a lip pencil. Match your lipstick or use one shade lighter or darker. Fill in lips with pencil for extra staying power.

Dab some lipstick onto the back of your hand to warm and soften the colour. Dip a brush into the lipstick on your hand, then apply it over the liner and carefully fill in the lips.
With a tissue wrapped around your index finger, gently dab at the lip line to blend and soften any hard pencil lines. Reapply lipstick for the last finish.
Add a mole a la Cindy Crawford to give yourself that ultra romantic look.

Basic Lip Gloss

1/4 cup beeswax
1/4 cup castor oil
2 tbsp sesame oil Beet juice

Melt beeswax in top of double boiler. Remove from heat and add oils. Add as much beet juice as desired for color. Store in jar. Transfer a small portion to a purse sized container for use when away from home. Any favorite essential oil may be added from fragrance.

Apricot-Orange Lip Gloss

1 tsp beeswax
1 tsp apricot kernel oil
1 tsp calendula oil
3-4 drops of essential oil of orange

Beet juice
Melt beeswax in top of double boiler. Add apricot kernel and calendula oils, stirring constantly. Remove from heat, add beet juice if desired, for color. When partially cooled, add oil of orange. Store in jar. Transfer a small portion to a purse sized container for use when away from home.

By hindustanlink.com

Smelly (Malodorous) Feet

2006-08-08T20:49:00.000+08:00

Smelly feet can be not only embarrassing but uncomfortable as well. But once you understand the problem, you'll be able to take steps to reduce the odor.

What causes foot odor?

Feet smell for two reasons: you wear shoes and your feet sweat. The interaction between your perspiration and the bacteria that thrive in your shoes and socks generates the odor. So any attempt to reduce foot odor has to address both your sweating and your footwear. The feet and hands contain more sweat glands than any other part of the body (about 3,000 glands per square inch) and provide a ready supply of perspiration. You're probably familiar with the phenomenon of sweaty palms, but sweat on your hands doesn't produce the same strong odor as sweaty feet. That's because your hands are usually exposed to the air and the sweat has a chance to evaporate.

Feet, however, are trapped inside shoes, where temperatures can easily reach 102 F. The perspiration moisture combines with the dark warmth to create a fertile breeding ground for the bacteria that normally live on our skin. The bacteria produce isovaleric acid, the substance associated with foot odor. The more moisture there is, the more bacteria proliferate, and the greater the odor. Smelly feet can also be caused by an inherited condition called hyperhidrosis, or excessive sweating, which primarily affects males. Stress, some medications, fluid intake and hormonal changes also can increase the amount of perspiration your body produces.

Preventing foot odor

Fortunately, smelly feet generally can be controlled with a few preventive measures. The American Orthopaedic Foot and Ankle Society recommends that you:

Practice good foot hygiene to keep bacteria levels at a minimum.
- Bathe your feet daily in lukewarm water, using a mild soap. Dry thoroughly.
- Change your socks and shoes at least once a day.
- Dust your feet frequently with a nonmedicated baby powder or foot powder. Applying antibacterial ointment also may help.
- Check for fungal infections between your toes and on the bottoms of your feet. If you spot redness or dry, patchy skin, get treatment right away.
Wear thick, soft socks to help draw moisture away from the feet. Cotton and other absorbent materials are best.
Avoid wearing nylon socks or plastic shoes. Instead, wear shoes made of leather, canvas, mesh or other materials that let your feet breathe.
Don't wear the same pair of shoes two days in a row. If you frequently wear athletic shoes, alternate pairs so that the shoes can dry out. Give your shoes at least 24 hours to air out between wearings; if the odor doesn't go away, discard the shoes.
Always wear socks with closed shoes.

These preventive measures also can help prevent athlete's foot, which can flourish in the same environment as sweaty feet. However, athlete's foot won't respond to an antibacterial agent because it's caused by a fungus infection. Use an anti-fungal powder and good foot hygiene to treat athlete's foot.

Treating foot odor

Persistent foot odor can indicate a low-grade infection or a severe case of hereditary sweating. In these cases, your doctor may prescribe a special ointment. You apply it to the feet at bedtime and then wrap your feet with an impermeable covering such as kitchen plastic wrap.

Soaking your feet in strong black tea for 30 minutes a day for a week can help. The tannic acid in the tea kills the bacteria and closes the pores, keeping your feet dry longer. Use two tea bags per pint of water. Boil for 15 minutes, then add two quarts of cool water. Soak your feet in the cool solution. Alternately, you can soak your feet in a solution of one part vinegar and two parts water.

A form of electrolysis called iontophoresis also can reduce excessive sweating of the feet, but requires special equipment and training to administer. In the most severe cases of hyperhidrosis, a surgeon can cut the nerve that controls sweating. Recent advances in technology have made this surgery much safer, but you may notice compensatory sweating in other areas of the body afterwards.

By orthoinfo.aaos.org

Get Beautiful Slim Legs

2006-08-08T20:40:00.000+08:00

Great, toned legs can be yours too if you are ready to take some time off your busy schedule and get started with a simple exercise regimen. It takes more than just running or brisk walking to attain those absolutely divine legs. You need to do regular crunches, squats and plunges. 10 repetitions everyday would guarantee leaner, shapely calves. Even simple skipping helps you to tone the flab around the waist, hips and the calves. But it must be done consistently and in a months time you will see the results for yourself.

Here are a few easy-to-do exercises and the best part is you don't need to go to the gym or buy some fancy exercise equipment.

Try some squats:
Stand in front of a chair or bench with your feet wide apart. Bend your knees as though you're sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair, slowly rise to your original standing position.

Take a wide stance with your toes pointing outward. Standing upright, slowly bend your knees in the direction of your toes until you can no longer see your toes. Slowly return to the starting position.

Do some wall sits:
With your back touching the wall, move your feet away from the wall. Bend your knees so that your legs form a 90-degree angle. Stay in the position for as long as you can.

Go for a lunge:
With your arms by your side, take a giant step forward with your right leg and raise it so your thigh becomes parallel with the floor. Pushing backward off the same leg, return to your starting position. Repeat with the left leg. Kneel down on a mat onto your knees and elbows with both feet flexed (toes pulled in). Kick up and out with one leg, squeezing the buttocks, extending leg straight out, keeping hips square to the ground during the movement. Bend knee in and return to start, a minimum of 20 each side would be great.

Standing Stretch:
Stand about 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, keeping the right leg straight and press the right heel down. Feel mild tension in the right calf. Hold for 15 seconds, and then repeat on other side.

Apart from the exercise, regularly massaging your legs and feet with a nourishing body lotion or cream right from the toes upwards for 15 minutes everyday will relax your legs too. These few leg exercises, if practised consistently, will shape you up for a full 10. So go ahead ! Start off today!

By jurgita.com

nails

2006-08-08T20:33:00.000+08:00

Fingernails are just another type of skin, but not all nails are created equal. The nails protect the nerve-rich fingertips and tips of the toes from injury. Nails are a substructure of the outer layer of the skin and are composed mainly of keratin, a type of protein. Nails grow at the rate of about 0.05 to 1.2 millimeters per week. The nail bed is the skin on the top of which the nail grows. Healthy nail beds are pink to dark pink, which show a rich blood supply.

Fair skinned people have pinkish nails, while other people have brown or black ones. But one thing is sure: Nails often tell a story. The nails can reveal a lot about the body's internal health. Healthy nails are often a sign of good health, while bad nails are often a tip off to more serious problems. A high protein diet can help your nails grow stronger and healthier.

Common Nail Problems:

Brittle Nails
These often occur from iron deficiency, circulation problems and other problems of the body's endocrine system.

Discoloration
Cigarettes, hair dyes and even tints sometimes discolor the nails.

Dry nails
Dry skin gets worse in winter or in colder-weather months and so does the condition of some nails. Some get brittle, which is why you have to be careful about soaking them in water with chlorine, soap or detergents. Rubber gloves and warm gloves worn outside in cold weather can help. White spots. Don't believe what you hear. You probably don't have a mineral or calcium deficiency. White spots usually develop because you've hit your nails against something.

Greenish Nails
Greenish nails are usually a result of a localized fungal infection. If you find greenish nails under your nail polish, consult your health care provider as there are treatments for this kind of fungal infection.

Ridges
Ridges can appear either vertically or horizontally. Horizontal ridges called Beau's lines, can result from severe stress. Some of these ridges are genetic -- they're inherited -- and get worse as you age. Vertical lines can indicate poor nutrition, or iron deficiency.

Sometimes your nail looks like it's going to literally lift off from the nail bed. It's scary and could be a sign of psoriasis, a skin disorder. Or it might be because your hands are spending too much time in water, detergents or soaps. If this is caused from having your hands in water too much, you might want to consider wearing rubber gloves when washing dishes or doing house work.

Tips For Healthy Nails

To help keep you nails healthy, read the following tips:

Use nail polish remover with caution. It can dry the nails and your cuticles. Try not to repair nail enamel every day.

Watch out for signs of nail infection, including redness, pain or pus. The nail plates are porous and dry quickly. Nail polishes waterproof the nails and cause the skin under them to stay wet longer. This makes them more open to infection.

Be careful of some nail products. Some can cause rashes on the fingers or around the eyes since buffing or filing can cause small particles to enter the air. Some of the more damaging products are in nail hardeners.

We don't recommend applying artificial nails over your own. They may look nice for a while, but they destroy the underlying nail. The chemicals and glue used are dangerous to the body, and are readily absorbed through the damaged nail and nail bed. The use of artificial nails has been known to contribute to the development of fungal infection of the fingernails.

"Doing" Your Nails - How to Give Yourself a Manicure

You will enjoy having nails that look well cared for. Nice looking nails can be an accessory to any outfit. As you know nail polish comes in about a million colors glossy or metallic, with or without glitter. Nail polish can be a fun way to express your personality.

Storing nail polish in the fridge extends its shelf life (when polish is exposed to heat, it thickens and gets hard to apply). Be careful, food and chemicals don't mix! To avoid contaminating Mom's favorite leftovers, store polish in a plastic container before chilling. When you're ready to do your nails, rub the bottle gently between your palms to warm it up. Don't shake it, shaking mixes air into the polish and causes bubbles.

Use a fine emery board to shape your nails. Working in one direction only, file from the sides to the center. See nail shapes below.

Give your finger tips a soaking in warm soapy water, so the cuticles will soften up. Then dry your fingers.

Push cuticles down with an orange stick.

Buff the nails with a nail buffer from the tip to the cuticle.

Rub some hand cream into your hands and nails. Make sure it is removed from your nails before you polish them. This will condition your nails.

When you polish your nails, use a base coat of clear, two - three coats of polish and a top coat of clear or "top coat" that you should apply every 4 days to keep your polish from chipping and lasting longer.

Pick Your Nail Shape

Sharp-corner Square
Totally trendy now, trends change, but these nails always looks good. This shape looks great with short nails and on longer ones too.

Long & Oval
These nails look glamorous but break easily and make typing more difficult.

Rounded & Short
Good for the active gal who hates to fuss. A low maintenance manicure.

By coolnurse.com

What herbs help boost fertility in women?

2006-08-08T20:12:00.000+08:00

Fertility Enhancing Herbs Naturopathy is gaining a lot of popularity these days. It is no doubt the safest way to manage diseases and symptoms. Here are some useful herbs that help to boost fertility in men and women. Used individually or as a FertilityBlend, they can help you increase your chances of getting pregnant significantly and with very few side effects. However, it is advised to use caution when combining herbs with prescription or over-the-counter medications, as some react adversely together. Most of the time, if you are taking fertility drugs, it is very advisable to NOT take herbal remedies at the same time. Always seek the advice of your health care provider or naturopathic doctor before taking anything.

The herbs listed below are among the most popular for enhancing female fertility:

Black cohosh - this is an antispasmodic which relieves cramping. You may take this herb in the first half of your cycle from menstruation to ovulation.

Dong Quai - considered a female hormone regulator and an effective toner for the uterus. It should be taken in the first half of the cycle and in others the second half. It is advised to check the label for dosage information and consult with your healthcare provider or physician before taking Dong Quai at all.

Evening Primrose Oil - helps to increase fertile quality cervical fluid and also contains essential fatty acids which are good for the brain. You may take this EPO from menstruation to ovulation and switch to Flax Seed Oil after ovulation. Flax Seed Oil contains the fatty acids needed to maintain a healthy lifestyle. Evening Primrose Oil causes uterine contractions - which is why you should not take it after ovulation in the event that conception did occur.

False Unicorn- helps with ovarian pain and female infertility. You may take this herb in the first half of cycle from menstruation to ovulation.

Red Raspberry Leaf - You may take this herb during the entire cycle as it strengthens the uterine lining, thus helping to lengthen the luteal phase. But do ask your healthcare provider about continuing red raspberry leaf once pregnancy occurs. Usually, it should only be taken in the last trimester of pregnancy, because it “tones” the uterus.

Vitex (Chaste Berry)- Known as the female herb, it helps to regulate hormones and should be taken either the entire cycle or the first half from menstruation to ovulation.

It is certainly not necessary to take ALL of these herbs at once. Pick and choose which ones you may need and which ones will benefit you the most. Some cover the same areas of fertility enhancement while others offer a more general supplementation. These herbs come in different forms - tablets, capsules, tinctures - and in many different brands. They also come as fertility blends where you can benefit for the synergized effects of all herbs in the right dosage. Choose the formula you prefer and choose a brand that is reputable and pure. Read related articles on how the use of Green tea and Evening Primrose Oil can affect your fertility.

By babyhopes.com

TO WIVES: Why is Sex so Important?

2006-08-06T13:00:00.000+08:00

What kinds of emotional needs does your sexual interest meet for your man? In written survey comments and in my interviews, I noticed two parallel trends—the great benefits a fulfilling sex life creates in a man's inner life and, conversely, the wounds created when lovemaking is reluctant or lacking.

Benefit #1: Fulfilling sex makes him feel loved and desired

Not surprisingly, the first thing surfaced from the survey comments was that having a regular, mutually enjoyed sex life was critical to the man's feeling of being loved and desired. One eloquent plea captured it perfectly:

I wish that my wife understood that making a priority of meeting my intimacy needs is the loudest and clearest way she can say, "You are more important to me than anything else in the world." It is a form of communication that speaks more forcefully, with less room for misinterpretation, than any other.

The reason why this message is needed is that many men—even those with close friendships— seem to live with a deep sense of loneliness that is quite foreign to us oh-so-relational women. And making love is the purest salve for that loneliness.

One man told me, "I feel like I go out into the ring every day and fight. It's very lonely. That's why, when the bell rings, I want my wife to be there for me."

Another related that sentiment to the power of fulfilling sex. "A man really does feel isolated, even with his wife. But in making love, there is one other person in this world that you can be completely vulnerable with and be totally accepted and non-judged. It is a solace that goes very deep into the heart of a man.

This is one reason why some men may make advances at times that seem the furthest from sexual. One woman relayed a story about her husband wanting to make love after a funeral for a close relative. Making love was a comfort and a way of being wrapped in her love.

Benefit #2: Fulfilling sex gives him confidence

Your desire for him goes beyond making him feel wanted and loved. Your desire is a bedrock form of support that gives him power to face the rest of his daily life with a sense of confidence and well-being.

By now most of us have seen the television commercials for Viagra in which a man's colleagues for friends repeatedly stop him and ask what's "different" about him. New haircut? Been working out? Promotion? Nope, the man tells them all, with a little smile.

One man I interviewed brought up those ads. "Every man immediately understands what that commercial is saying —it's all about guys feeling good about themselves. The ad portrays a truth that all men intuitively recognize. They're more confident and alive when their sex life is working."

Once my eyes were opened to this truth, I realized how often I'd heard the "man code" for this fact, but failed to understand it. When men had told me they "felt better" when they got more sex, I had just assumed they meant physically better.

But as one husband told me, "What happens in the bedroom really does affect how I feel the next day at the office." Another wrote, "Sex is a release of a day-to-day pressures and seems to make everything else better."

Wound #1: "If she doesn't want to, I feel incredible rejection."

As much as men want sex, most of them would rather go out and clip the hedges in the freezing rain than make love with a wife who appears to be responding out of duty. My husband, Jeff, explained: "The guy isn't going to be rejected by the hedges. And that's the issue. If she's just responding because she has to, he's being rejected by his wife."

Again, keeping in mind that what he wants most is for you to desire him, try to see what he wants most is for you to desire him, try to see this rejection issue from the man's point of view. If we agree, but don't make an effort to get really engaged with the man we love, he hears us saying, "You're incapable of turning me on even when you try, and I really don't care about what matters deeply to you." On the other hand if we don't agree at all, but throw out the classic "Not tonight, dear," he hears, "You're so undesirable that you can't compete with a pillow... and I really don't care about what matters deeply to you."

Although we might just be saying we don't want sex at that point in time, he hears the much more painful message that we don't want him.

Here's what the men themselves said on the survey:

• "She doesn't understand that I feel loved by sexual caressing, and if she doesn't want to, I feel incredible rejection."

• "When she says no, I feel that I am REJECTED, 'No' is not no to sex—as she might feel. It is no to me as I am. And I am vulnerable as I ask or initiate. It's plain and simple rejection."

• "She doesn't understand how even her occasional dismissals make me feel less desirable. I can't resist her. I wish that I, too, were irresistible. She says I am. But her ability to say no so easily makes it hard to believe."

This feeling of personal rejection, and a sense that his wife doesn't really desire him, tends to lead a man into darker waters.

Wound #2: your lack of desire can send him into depression.

If your sexual desire gives your husband a sense of well-being and confidence, you can understand why an ongoing perception that you don't desire him would translate into a nagging lack of confidence, withdrawal, and depression.

The men I talked to scoffed at my tentative suggestion that a string of similar rejections wouldn't necessarily mean that their wives were rejecting them as men. They warned that any woman sending those signals would undermine the loving environment she wants most because, as one man said, "She is going to have one depressed man on her hands."

A man can't just turn off the physical and emotional importance of sex, which is why its lack can be compared to the emotional pain you'd feel if your husband simply stopped talking to you. Consider the painful words of this truly deprived husband—words that other men, upon reading them, call "heartbreaking":

We've been married for a long time. I deeply regret and resent the lack of intimacy of nearly any kind for the duration of our marriage. I feel rejected, ineligible, insignificant, lonely, isolated, and abandoned as a result. Not having the interaction I anticipated prior to marriage is like a treasure lost and irretrievable. It causes deep resentment and hurt within me. This in turn fosters anger and feelings of alienation.

...If you view sex as a purely physical need, it might indeed seem comparable to sleep. But once you realize that your man is actually saying, "This is essential to my feeling of being loved and desired by you, and is critical to counteract my stress, my fears, and my loneliness," well... that suddenly puts it in a different category. So how might you respond?

First, know that you're responding to a tender heart hiding behind all that testosterone. If at all possible, respond to his advances with your full emotional involvement, knowing that you're touching his heart. But if responding physically seems out of the question, let your words be heart words—reassuring, affirming, adoring. Do everything in your power—using words and actions your husband understands—to keep those pangs of personal rejection from striking the man you love. Leave him in no doubt that you love to love him.

And remember, if you do respond physically but do it just to "meet his needs" without getting engaged, you're not actually meeting his needs. In fact, you might as well send him out to clip the hedges. So enjoy God's intimate gift, and make the most of it!

...I recognize that some women might very much wish that they could respond more wholeheartedly to their husband's sexual needs, but feel stopped in their tracks for various personal reasons. I don't want to add any more frustration. I do, however, want to encourage you to get the personal or professional help you need to move forward. The choice to pursue healing will be worth it, both for you and the man you love.

Make sex a priority

An excerpt from a Today's Christian Woman article captures this issue—and provides an important challenge to change our thinking. The author starts by admitting that although her husband really wanted to make love more often, it "just wasn't one of my priorities." She then describes a subsequent revelation:

I felt what I did all day was meet other people's needs. Whether it was caring for my children, working in ministry, or washing my husband's clothes, by the end of the day I wanted to be done need-meeting. I wanted my pillow and a magazine. But God prompted me: "Are the 'needs' you meet for your husband the needs he wants met?"

If your daughters weren't perfectly primped, he didn't complain. If the kitchen floor needed mopping, he didn't say a word. And if he didn't have any socks to wear, he simply threw them in the washer himself.

I soon realized I regularly said "no" to the one thing he asked of me. I sure wasn't making myself available to my husband by militantly adhering to my plan for the day... Would the world end if I didn't get my tires rotated? I'd been focused on what I wanted to get done and what my children needed, I'd cut my husband out of the picture.

Are the many things that take our time and energy truly as important as this one? Now would be a good time to reevaluate priorities with the help of our husbands so they know that we are taking this seriously.

... Having heard from so many men on this, I would urge you: Don't discount it. It's more important to him—and to your relationship and therefore your own joy in marriage—than you can imagine.

Now that you understand the tender places in your husband's heart, hopefully you have developed compassion for him and the way he is wired.

By marriagemissions.com

Good digestion

2006-08-06T12:47:00.000+08:00

Over a third of the population is thought to suffer from digestive problems and what you eat plays a major part in how you feel. Four of our top celebrity chefs have come up with gut-friendly dishes so you can look after your body.

We are what we eat

Good health definitely begins on the inside, but the digestive system is one of the parts of the body most often neglected. One in eight UK deaths were caused by digestive illness in 2002 (according to figures from the Office of National Statistics), yet many people fail to recognise the risks. The message from Gut Week is to look after your digestive system by eating a healthy diet, looking out for symptoms and seeking advice from your doctor.

"In an average lifetime, your gut handles 65 tonnes of food and drink - that_s the weight of a dozen elephants!

Quick tips for a healthy body

Try to find time to eat your meal sitting down and chew each mouthful thoroughly.
Eat a balanced diet with plenty of fruit and vegetables (at least five portions a day) and fibre-rich foods.
Drink plenty of fluids, aim for two litres (three-and-a-half pints) of water a day, that's about 8-10 glasses.
Limit the amount of alcohol you consume. Women should drink no more than 2-3 units a day, men 3-4 units (one unit is approximately half a pint of ordinary beer or lager or a small glass, about 100 ml, of wine).
Eat a good breakfast to kick-start your metabolism and set you up for the day. Don't eat too much late at night as this can cause bloating.
Exercise as often as you can and learn to relax - stress plays havoc with the digestion.

Gut-friendly recipes

Something fruity

Antony Worrall Thompson's fruit salad is a refreshing and cleansing dessert, snack or energising breakfast. It will help you achieve your five-a-day as one portion counts as two of the five. Paw paw (or papaya) is an excellant aid to digestion and lychees are full of vitamin C and fibre. If you have any left over and it starts to look a bit 'tired' you could pop it in a blender with a little extra fruit juice and make a refreshing smoothie.

AWT's exotic fruit salad recipe

Preparation time less than 30 mins

Cooking time no cooking required

Ingredients
1 Charentais melon
1 paw-paw
1 Asian pear, peeled and sliced
8 lychees, peeled and stoned
150ml/5¼fl oz fresh fruit juice, orange or any you like

Method
1. Use a melon baller to scoop balls from the melon and the paw-paw. Place these in a bowl, add the remaining fruit and the juice.
2. Cover and chill until needed, making sure you take it out of the fridge 30 minutes before serving.

Summer salad

This perfect summer salad from James Tanner is packed full of fibre thanks to the artichokes and broad beans, while the pumpkin seed oil provides an abundance of vitamins and minerals. This salad is great for a light lunch and could be eaten cold as a packed lunch or taken on a picnic. You can also serve it as a side dish with some grilled or barbecued chicken or fish.

Quick artichoke and broad bean salad recipe

Preparation time less than 30 mins

Cooking time less than 10 mins

Ingredients
6 artichoke bases
100g/3½oz broad beans
2 tbsp sunflower oil
1 clove garlic
1 head Chinese leaves, cut into strips
2 tbsp pumpkin seed oil
100g/3½oz fresh button mushrooms, sliced
1 tbsp lemon juice
salt and freshly ground black pepper to season

Method
1. Blanch the artichokes and broad beans in boiling water until just cooked and drain well.
2. Slice the artichokes and skin the broad beans.
3. Heat the sunflower oil in a pan and add the sliced artichokes, garlic and half the Chinese leaves. Cook for two minutes, then add the broad beans and pumpkin seed oil, and remove from heat.
4. Sprinkle the sliced mushrooms with lemon juice. Mix the mushrooms and the remaining Chinese leaves with the cooked ingredients.
5. Add more lemon juice, season to taste and serve.

Wholegrain heaven

Kevin Woodford has added cracked wheat to this salad to make it a meal in itself. The cracked wheat is full of fibre and adds a lovely texture to this dish while the fresh mint aids digestion and refreshes the palate.

Smoked haddock salad recipe

Preparation time overnight

Cooking time less than 10 mins

Ingredients
175g/6oz cracked wheat
450g/1 lb smoked haddock fillet, skinned and cubed
4 sticks of celery
3 spring onions
2 tomatoes
For the dressing
½ tbsp olive oil
1½ tbsp wine vinegar
1 tbsp chopped fresh mint
To garnish
Fresh herbs of your choice

Method
1. Immerse the cracked wheat in cold water and leave to soak overnight.
2. The next day place the haddock in a pan and cover with 200ml (half a pint) of boiling water. Poach for five minutes, drain, and chill for around one hour.
3. When ready to serve, chop the celery sticks and spring onions and peel and slice the tomatoes.
4. Fold the cooked haddock, celery, onions and tomatoes into the cracked wheat.
5. Whisk the dressing ingredients together and pour over the fish mixture. Toss to mix together, and garnish with herbs.
6. Serve.

Lovely lentils

Nick Nairn added root ginger to his monkfish and lentil recipe as it helps the body to digest food and tastes great. The lentils are full of fibre and protein and there are plenty of healthy vegetables too. This is ideal for a dinner party or family meal, especially as the lentils could be prepared in advance - just leave out the creme fraiche and reheat well before serving, stirring in the creme fraiche when you are ready to eat.

Seared monkfish with herby lentils recipe

Preparation time less than 30 mins

Cooking time 30 mins to 1 hour

Ingredients
200g/8oz Puy lentils
50ml/2fl oz olive oil
25g/1oz carrot, very finely diced
25g/1oz celery, very finely diced
25g/1oz leek, very finely diced
1 garlic clove, crushed and then finely diced
2cm/¾in piece of root ginger, crushed and then finely diced
Maldon sea salt, to taste
freshly ground white pepper, to taste
300ml/10fl oz good quality chicken stock or fish stock
3 ripe vine tomatoes, skinned, de-seeded and roughly chopped
3 tbsp chopped fresh coriander or chervil
2 tbsp sunflower oil
4 monkfish fillets, weighing about 100g/4 oz each
squeeze of lemon juice
2 tbsp crème fraîche
25g/1oz fresh chopped herbs (flat parsley, coriander, mint or basil)

Method
1. Cook the Puy lentils in boiling water for 20-30 minutes or until tender. Drain them in a colander and spread on a tray to dry.
2. Warm the olive oil in a saucepan and sweat the carrot, celery, leek, garlic and ginger until soft. Add the seasoning and cook for 2-3 minutes. Stir in the lentils, then add the stock and bring to the boil.
3. Add the tomatoes and two tablespoons of the chopped coriander or chervil. Check the seasoning. Simmer for 30 seconds, or until you have a loose sauce (not too wet, not too dry), then remove from the heat.
4. Heat the sunflower oil in a frying pan or ribbed cast iron pan until very hot, then add the monkfish fillets. Fry them until well browned on both sides. If you leave them for 2-3 minutes before turning to cook the other side, this should prevent sticking.
5. Remove the monkfish from the pan. It should be brown on the outside but still soft in the centre. Leave it to rest on a baking tray and season with salt, pepper and lemon juice.
6. Stir the crème fraîche into the lentils, which should be looking nice and rich by now.
7. Divide the lentils between four warmed serving bowls, making sure the sauce is evenly distributed. Cut each piece of fish into 6-8 slices and place on top of the lentils.
8. Garnish with the rest of the chopped coriander and the other chopped herbs and serve at once.

Try some of our other gut-friendly recipes

Foolproof falafel with yoghurt drizzle

Preparation time overnight

Cooking time 10 to 30 mins

Ingredients
225g/8oz dried chickpeas, soaked overnight in water
1 tsp salt
1 tsp baking powder
1 tsp cumin seeds
1 tsp ground coriander
½ tsp cayenne pepper
1 garlic clove, crushed
2 tbsp chopped fresh parsley
½ lemon, juice only
vegetable oil, for frying
pitta bread and natural yoghurt, to serve

Method
1. Drain the chickpeas and place in a food processor with the salt, baking powder, cumin, coriander, cayenne, garlic, parsley and lemon juice. Whizz until very finely chopped but not puréed. (If you have time, set the mixture aside for a couple of hours, so the flavours can mingle, but it's not imperative).
2. Heat 5cm/2in of oil in a deep frying pan or wok.
3. Using a wet hand shape the mixture into 16 balls, then flatten slightly into patties. Deep-fry in batches for about 4 minutes, turning occasionally until browned. Remove with a slotted spoon and drain on kitchen paper.
4. Serve 3 or 4 falafels inside a warm pitta bread pocket, with a drizzle of yoghurt over.

Roasted bananas with lychees and passion fruit

Preparation time less than 30 mins

Cooking time 10 to 30 mins

Ingredients
2 medium ripe bananas
2 tsp groundnut oil
30g/1oz sugar
pulp of 3 passionfruit
4 lychees, peeled and stoned
30ml/1fl oz water
30g/1oz creamed coconut, grated
half a mango, sliced
a few sprigs of mint

Method
1. For the roasted bananas: peel the bananas and slice each into five pieces at a slant.
2. Heat a frying pan with the groundnut oil, add the bananas and fry them for 1 minute until golden. Add half the sugar, lower the heat and fry for a further 2 minutes until the bananas are well caramelised.
3. Transfer them very gently from the pan into a dish and set aside.
4. For the passion fruit salad, mix the pulp and seeds of the passion fruit with the lychees, water and the remaining sugar. Set aside.
5. To serve, arrange the roasted bananas and mango slices around the outside of two plates. Place the lychees in the centre and top them with the grated coconut. Pour the passion fruit juice around and over the bananas and serve.

By bbc.co.uk

Repetitive Strain

2006-07-31T16:12:00.000+08:00

Ergonomics

Be aware of how you hold your body. For example, are your hands tense or loose? Hold yourself loosely and relaxed, and use the appropriate muscle groups. Develop awareness and good habits. Breathe and blink.

Take frequent small breaks to do these exercises. Consider a note on your computer as a reminder.

Have a chair that supports your back properly with adjustable arm rests
Use Wrist supports for your keyboard
Have the keyboard at the right level (where you do not hunch your shoulders)
If you have disabilities requiring you to have the keyboard at a non optimal level, find other ways to make sure your arm and wrists are supported; take frequent breaks
Use a flat panel LCD monitor if possible (much better for your eyes)

Finger, Wrist and Forearm Pain

Perform the following exercises frequently. They cannot be overdone. You are relaxing the muscles, separating the muscle groups, enhancing circulation, allowing the blood to flow and the nerves to function, and are retraining your brain.

Stretch your fingers out. Use your other hand or an inanimate object to give you a stretch
Supporting your elbow (wither with your other hand, a desk, table, pillow, etc), rotate your forearm in a circle in both directions, with your fingers lightly leading the motion.
Supporting your wrist, move your hand in a circle in both directions, with the fingers extended, lightly with ease leading the motion.
Stretch your hand backwards.
Shake your hands, in a circle, from sided to side, and back and forth, with your arm dangling at your side
Stretch each finger backwards
Move each finger in a circle in both directions at the knuckle joint. Occasionally, do each joint of the finger, gently; the movement with be very slight; hold the joint of one finger with the other hand and jiggle the finger. Do each finger and each joint. Jiggle in circles, gently but vigorously
Tap your forearms and hand
Squeeze your forearms and massage your hand and fingers

Shoulder and Neck Pain

Turn your head from side to side and notice how it feels. Move your head in a circle (rotating), within your pain level, in big circles and small circles (you access different muscles), in both directions
Turn you head to one side, and with the opposite hand rub and tap your stretched neck to your shoulder. Do the same for the other side. Tuck your chin and bring your head to your chest as far as possible within your pain level. Tap on the back of your head and neck with both hands. Look up toward the ceiling and stretch your head back as far as you can within your pain level and gently tap and massage your throat. Turn your head from side to side and notice that how it feels. Looser?
Gently massage your face, stroking with your hands outwardly (opposite of squinting) and also gently moving your fingers in little circles on your face. (moving outwards, again)
Move one shoulder in rotation in both directions, paying attention that you are moving it down and back in your circles (many people tend to hunch their shoulders and hold them forwards) Rotate the other shoulder. Rotate both shoulders. Turn your head from side to side.

Become aware of where your body is tight, for example shoulders and hands, and when it is relaxed. In time, directing your awareness will bring about relaxtion of it own accord. If you are tight, perform the exercises, and think about softening, relaxing and letting go that part of your body.

There are meditations you can develop to attune your awareness. Here is simple one to do before you go to bed that may help you sleep better: Breathing slowly and deeply through your nose, exhale one or two counts longer than you inhale. Starting with your feet, tighten and relax each area in sequence, gradually moving up your body.

Other Movements

Movements to do at your desk that enhance circulation:

Move at the hips in a circle in both directions
Move your feet and legs in opposite circles in both directions at the knees
Move you feet in rotating motion (same direction and then opposite directions) in both directions at the ankle, do together and one at a time.
Use tennis balls on your feet and back. Place a tennis ball under your feet and roll it around on the floor with your feet exerting pressure, all over your foot. Place tennis two balls on either side of your spine at the lower back and push against your chair and move, wiggle some. Do the same for the balls at your mid back level.

Reducing Eyestrain and Curbing Progressive Myopia

Breathe and blink (put a sign at your computer)
Look in the distance, out a window every 10 minutes for 30 seconds. Llook at the sky or the furthest thing you can see.
Be conscious of your body posture and tightness and relax. Move slightly, shake. Are you clenching your jaws? Let go!
Palm. Try palming and tightening you eyes for two slow breaths, then letting go for three or four slow deep breaths. At first tighten very strongly, and then less and less. This helps you realize when you eyes are strained and your face is tight before eyestrain or a headache develops..
Massage your face
Massage your jaws and move jaw in small circles

By self-healing.org

Better Eyesight, Healthier Eyes

2006-07-31T16:03:00.000+08:00

While most of us know that we can improve our health and live longer by eating better, getting regular exercise, reducing stress, and learning relaxation, when it comes to our eyes we have a kind of learned helplessness. Very few of us believe there is anything we can do to make our eyes healthier and improve our eyesight. That fact is, however, that the things we do to improve our bodily health are also good for our eyes.

The eye is not simply a mechanical tool. Like every other part of your body, it is profoundly affected by your state of mind. For no good reason, the popular belief today is that vision can only deteriorate and cannot improve. Statistics show that most people who see poorly never see well afterwards; their vision just gets worse and worse. But these statistics might look very different if we were taught how to take care of our eyes – and, even more importantly, if we understood that we have the power to improve our eyesight.

Vision is the sum total of sensation, perception, and conception. Mechanically speaking, your retina has about 126 million light-sensing cells that produce some billion images every single minute. The brain cannot possibly assimilate all those images to create a picture, so it selects – basically determining how much of a picture you will and will not see. How clear or how poor your vision will be is largely a function of your brain.

Western medicine tends to ignore the complex interactions between eye and brain. Medical training puts greater emphasis on treating the symptoms. If you have cataracts, doctors will remove the lens. If you have high blood pressure in the eye, they will alleviate it. If you see poorly, they will give you glasses. They do not tend to go deeply into the causes of these conditions.

Yet nearsightedness, for example is clearly the result of mental stress and the fact that your brain conceives of the world as a fuzzy place. Most children who become nearsighted do so at about third grade, when the initial excitement of learning has subsided and they begin to glimpse the unchanging pattern of school years ahead of them. Those who do not get glasses in third grade generally get them in college, when the future is not clear and seemingly endless studies lie ahead.

Farsightedness, on the other hand, tends to develop in our forties and fifties, when most divorces happen and when people ask themselves, “Could I live my life differently?” There is no question in my mind, after nearly thirty years of working with all kinds of vision problems, that your eyesight is truly a part of your mental state. Helping your eyesight is not simply an issue of getting rid of your glasses, but of dealing with your total being: your mental, emotional, and physical state in its entirety.

Vision problems usually manifest as lack of clarity in either near or distant vision. The physical act of seeing things close up is different from that of seeing things in the distance. Consider, for example, how a camera works. When light rays from the object you are photographing reach the camera’s lens, they need to converge so that they are focused on the film behind the lens. To focus, you change the distance between the lens and the film until it is just right – otherwise the object will not focus exactly on the film and the photo will be a blur.

In the same way, your eye needs to converge light rays from the object you are looking at and focus them behind the lens. Instead of film, you have a retina: a network of nerve cells that translates the light rays into neural information. These data are sent through the optic nerve to the brain. Where a camera changes the distance between lens and film, the eye changes the shape of the lens instead.

When the ciliary muscles that hold the lens in place are relaxed, the lens is relatively flat and allows for distant vision. When the object you are looking at is closer than twenty feet away, those muscles contract, and the lens assumes a more spherical shape. This process is called accommodation.

Another factor thought to determine how a person see is the shape of the eyeball. Irregularly shaped eyeballs are considered the cause of the two most common vision problems: myopia and hyperopia. Myopia (nearsightedness) means the inability to see distant objects clearly, caused by an eyeball that is too long from front to back. This shape makes it impossible for the lens to focus the light rays from distant objects onto the retina, though it can focus the rays from close objects. Hyperopia, or hypermetropia (farsightedness), refers to the inability to see close objects clearly. Here, the eyeball is too short from front to back. Light rays from a distance focus correctly, but the lens is unable to bring the rays together before they reach the retina. If they were capable of passing through it, the rays would probably focus behind the retina.

These descriptions explain the mechanical conditions underlying poor vision. But what causes these physical changes to occur? In one word, the answer is stress. The eyes are as susceptible to stress as is any other part of the body, and are subjected to at least as much of it.

Two components of visual stress – prolonged unrelieved near-focusing and tasks with high-level cognitive demand – often coincide in school and office work. The advent of computers has compounded the problem, creating a visual/postural repetitive strain condition called computer vision syndrome (CVS). Symptoms include eyestrain, general fatigue, neck and shoulder pain, dry eyes, and difficulties in focusing. The computer screen is itself a visual stressor. Since the eye can never determine the focal length of computer pixels, it is plunged into a visual limbo in which the ciliary muscle continually quivers with unavailing effort. The visual stress of CVS tends to bring on myopia or make it worse.

Many of our actions and reactions – as well as much of our memory – are guided by mental pictures, including conscious and subconscious images of events that shaped our emotional makeup. Our eyes are stressed even when we are perceiving these only “in the mind’s eye.” All of these events take place in the brain, of which the eye is an integral part. Because of all this, and also because we use them for just about everything we do, our eyes respond strongly to our thoughts and emotions. Because they work so constantly and so hard, they are also extremely sensitive to physical pain and fatigue.

Poor vision arises from a complex interplay in the bodymind. This is why, when we begin working to improve our eyes, we need to approach this work from every possible angle. It is also why, in the process of doing so, we discover things about ourselves that we never have suspected.

You may have heard of the Bates Method: a series of exercises designed to strengthen eyesight without the use of glasses. Its creator is Dr. William H. Bates, who was born in 1860 and graduated from Cornell University’s College of Physicians and Surgeons at the age of 35. Three years later, he was serving his internship at Columbia Hospital in New York as an ear, nose, throat, and eye doctor (in those days, these specialties were combined). Dr. Bates was working as a teaching assistant, but was dismissed after repeatedly encouraging fellow doctors to go without the glasses prescribed for them by the chief ophthalmologist at the hospital eye clinic.

Dr. Bates used an instrument called the retinoscope, with which he could observe minute changes in the surface curvature of the eyes, and thereby determine the nature and degree of a patient’s vision problems. Over many years, he observed the eyes of hundreds of patients in every kind of activity, emotional state, and physical condition. He noted how their eyes changed when they were doing work they disliked; when they were fatigued, anxious, or confused; when they were focused, excited, stimulated, or relaxed.

Among the discoveries Dr. Bates made was how visual clarity changes – in the same person – from good to bad and back again, depending on that person’s physical and emotional state. He concluded that vision is not a static condition, but one that changes constantly. In your own experience, you’ve probably noticed that your vision is better at some times than at others. Dr. Bates was the first ophthalmologist to make a scientific study of this phenomenon. His research shows how vision defects can be created and/or worsened by the stress of everyday situations. He also proved that these problems can be corrected by conscious and correct visual behavior.

Dr. Bates died in 1931, having spent his life researching and developing a method to relieve the unnecessary suffering of people afflicted with eye disorders. His compassion and concern for his patients was legendary. Upon seeing an infant fitted with tiny glasses, Dr. Bates remarked, “It’s enough to make the angels weep.”

The exercises on Yoga for Your Eyes are based on the Bates Method, with refinements and additions developed during my nearly three decades of reversing my own blindness and helping others work with their visual problems. These methods have been proven effective in relieving all refractive conditions (any structural problem affecting the trajectory of light within the eye), correcting squints and lazy eyes, and similar problems. They do not necessarily address eye diseases; but they do help you nurture healthier eyes that are more resistant to disease and better able to heal themselves from any reversible condition.

By self-healing.org

Condoms and Latex During Sex

2006-07-31T15:56:00.000+08:00

The first kind of birth control I used was a condom, and the first time I had sex with a boy, we used a condom. They seem to be the default birth control, because they protect against conception as well as infection. Other reasons that I picked them were that they are cheap (or free from a number of organizations—try a birth control clinic, school counsellor or queer alliance), easy to use, easy to have around, and require no prescription or doctor visits.

I have never been in a position to have sex with a person whose sexual history was a mystery to me, or who I had reason to believe hosted an infection that they could give to me, so my main use for condoms has been as birth control. Also, I have never had to argue or even discuss with a person whether we would use a condom. The people I've had sex with expected "safer sex" just as I did. We're a big ball of good educated, compliant citizens. Jan from clitoris-size-pics referred me to a decent list of "things to say if your partner doesn't want to use a condom."

Just recently, I tried to put a condom on my boy for the first time. It wasn't necessary, as we've been on a pill system for awhile, but I'd never put a condom on a guy before and it seemed like fun foreplay. Surprise—it's kind of hard to do! I felt like a big wiener! Boys and girls, practise at home before you're under pressure to get a condom in place!

Firstly they like to slip out of place if you try to tug them on in any way. Secondly, even if you get them on the right direction, they like to roll under themselves as they are unrolled and get tangled up so they can't unroll anymore and you have to start again. Furthermore, male members, even when turgid have all this extra skin that can slide around and generally make it difficult to roll anything over them. Finally (!), condoms have to be tight and their tightness just complicates the process. They just want to snap back to their rolled up position if you let go at any time before they are fully unrolled with the remaining ring securely gripping the base of the penis.

Something I noticed during adventures with various condoms: "thin" styles seem to be easier to fit on, as in they are not so disturbingly tight, but the regular heavy duty kind are less likely to get turned under and tangled.

Practise must make perfect though; I had never noticed my boy having any difficulties in the area (not to imply that he practises this excessively. Just ... whatever).

Anyway, here are some things I know about safely using condoms:

Latex condoms help prevent infections from being transmitted by sex. Animal skin ones don't. So, if a person has a latex allergy and wants to use a condom to protect against infection, the best solution is to layer the condoms to have an animal one next to them, and a latex one under or over it (depending on who is allergic) rather than just using animal ones plain. If both people are allergic, sandwich a latex one between two non-latex ones. Or, use a female condom; they are poly-something (-ethylene? -urethane?) not latex.

To protect against pregnancy or anything else, it is important to have a condom in place on the frisky penis before it comes into contact with its partner's sensitive regions. Before a man reaches orgasm, he secretes various pre-ejaculatory fluids that can contain both infectious pathogens and impregnating sperm. Also it is important to hold the condom onto the penis when withdrawing from a partner, and to get out of there before it goes completely soft, to avoid spilling anything and rendering the whole condom operation pointless.

When putting a condom on, it is good to pinch the little reservoir flat so that it doesn't have any air in it. Apparently this reduces the chance of it popping. Also, the condom has to unroll all the way down the penis. If it won't unroll all the way, it is on wrong and could come off during sex. If you take a condom off, it is best to get a whole new one and start again, since the old one will have pre-ejaculate on it that could end up on the outside of the condom. For this same reason, if you place a rolled up condom onto the end of a penis, then realise that it is backwards and won't unroll, don't just flip it over! Get a new one! The first one just got put into a puddle of sperm that will end up on its outer surface.

To prevent condom breakage, it helps for it to be slippery. Some condoms are lubricated, which helps, as does a woman's natural lubrication. There are also lubricants that can be bought. Anything petroleum based (vaseline, hand lotion, cold cream, other things) will very quickly dissolve little holes in the latex of a condom and can make it break. Use water-based lubricants. KY jelly is at every drug store and most have Astroglide, and sex shops have a whole variety of flavoured creams, gels and liquids (just make sure they say water-based or condom-safe on them). Glycerine lubes taste a little sweet, while glycerine-free ones (for people with glycerine allergies, or just because) can taste a little funny (only a little).

It can feel good to put a little lube inside a condom for the guy to enjoy, but to prevent the latex slipping off use it sparingly (like a drop). Also, if a guy has an unsteady erection, for whatever reason (these things happen), be careful about relying on condoms. A penis that goes a bit soft while thrusting can quite easily wiggle out of its latex prison.

Properly using condoms makes sex much safer but does not completely protect against pregnancy or infection. The Kinsey Institute (for Research in Sex, Gender and Reproduction) publishes the failure rate of condoms as averaging 10 failures per 100 couples who use them for a year. So if you use them for a year you have a 1 in 10 chance of having one break, come off, or just not work. If you don't use them properly the risk is higher. Also, condoms don't prevent all fluid transfer during sex. My boy will have wet patches on his thighs and belly from me after we are finished, and condoms don't cover those areas. Fluid exchange means possibility of disease transfer, even if it is a much reduced risk from unprotected sex.

I say condom like "con-dum," even though my health teacher in junior high said "con-dome" like "astrodome." More frequently I refer to them as "latex." I've never combined condoms with gel or foam or sponges or diaphragms to increase protection, but I do make a point of getting the spermicidally lubricated ones. If you want to buy spermicide separately, you can put a drop of it in the tip of the condom, but don't get the rest of the condom too slippery or it can slip right off.

I do not have a favorite brand of condom. The first ones I ever bought were Trojans, because I figured they were common enough to be an inconspicuous and informed-seeming choice. More people than me must have operated on shy systems like this. One time I ended up in the "personal hygiene" aisle of a supermarket staring at the various condom choices along with some small, balding, middle-aged guy. I picked first and ran into him later in the produce section with a matching package in his basket. Could have been coincidence except that they were some slightly odd brand in a "thin, spermicide" bonus pack (which I had switched to because my boy bought those. He isn't sure why he got onto that variety).

While I have been insecure about my choice of condoms, I am not shy about purchasing them. I don't know why. I think I am too pleased about being in a position where I have to buy them. I find that supermarkets are cheaper than drugstores, and drugstores are cheaper than convenience stores. Supermarkets are also the most impersonal purchasing outlet and tend to have the best variety.

Condoms have both come off and broken while I've been having sex, once each. Fortunately these overlapped, in that The Condom That Broke broke a week after I'd taken the morning after pill due to a condom that came off, and before I'd bled and started a new cycle. Both incidents freaked my beloved and myself out, and led to my getting over my aversion to birth control pills. I think the broken condom was due to us being quite forceful while I was not that slippery. Lubrication is important.

My beloved is the only boy I've had sex with without a condom. The first such incident was the only time I've had sex with no birth control. For some reason after The Condom That Came Off came off, and after we'd calmed down and figured out what to do about it, we thought it would be a good idea to keep having unprotected sex. This was good fun but stressed us out the next day. (What if I wouldn't have gotten pregnant the first time anyway, but end up pregnant because of the next two times?)

The rest of the latex free sex has been since I've been on The Pill.

We still have condoms around as a responsible "back up method" of birth control in case I miss a pill or have to go off them. This has only been necessary once, and not because I missed a pill. Antibiotics can make birth control pills ineffective (doctors don't seem tell people this very often for some reason) so it is not a good idea to rely on pills while on them. That's on the off chance that you still feel like having sex while you have tonsilitis or an abcess or whatever.

I have never used a female condom, but they intrigue me. They seem quite involved, or maybe just large. And how do they know how long to make them? What if they end up all bunched up in shorter vaginas? Do they make crinkling sounds? I think sex with both kinds of condoms at once would be hilarious. I wonder if they would get stuck or squeak or something. I still think it is good that there are female condoms, for anyone who wants to use them or for people with latex allergies.

By abbys-sexual-health.com

The secrets of long life revealed?

2006-07-31T15:50:00.000+08:00

Why do some people live longer than others?

It is a question that has dogged some of the finest minds for generations.

In many cases, the answers appear to be clear - better diet, access to healthcare and exposure to fewer diseases.

But in others, the answers are less clear cut.

Why, for instance, does a Japanese man outlive a British man by an average of four years?

Why does a woman from Manchester die an average of three years earlier than a woman from London?

And why does a man in west London live six years longer than a man in the east of the city?

Scientists have put forward a raft of reasons for these differences over the years, ranging from lifestyle choices, such as smoking, to genes.

But a book by Sir Michael Marmot, professor of epidemiology and public health at University College London, outlines some very different possibilities.

Three decades

Sir Michael has been studying differences in life expectancy for three decades.

In the 1960s, he carried out what has now become known as the Whitehall Study - a study into the health of civil servants in London.

It found that the health of these government workers was closely associated with their rank within the civil service. In fact, the higher they were in the pecking order the better their health.

Further studies have found similar patterns in other groups, including academics and Oscar winners.

People with PhDs live longer than those with masters degrees. Those with a masters live longer than those with a degree, while those with a degree live longer than those who left school early.

Similarly, actors who have won an Oscar will live on average three years longer than those who were nominated for the award but missed out.

Sir Michael believes the pattern holds true for every group in society, from politicians to those living in poverty.

He maintains that our health and how long we live is influenced to a high degree by our social standing.

'Status syndrome'

Sir Michael calls it "Status Syndrome", the title incidentally of his new book.

"The evidence is overwhelming. It suggests that higher society position creates good health," he says. "People at the top of the hierarchy live longer."

He believes this social standing may be even more important than diet and healthcare.

"People usually think it's either medical care or smoking and diet that determine lifespan," he says.

"These things are important, but the evidence shows that they are only part of the story."

Sir Michael says our position in that hierarchy is influenced by two things - how much control we have over our lives and what role we play in society.

"Do they feel in control and have opportunities for full social engagement?" he asks.

Perhaps surprisingly, income appears to have very little impact.

"More money does not buy better health," says Sir Michael.

"Money is only important as a marker. Income per se is not important."

His theory may go some way to explaining why relatively poorer countries like Greece and Malta have higher life expectancy rates than the UK or the US.

Sir Michael believes that giving people more control over their lives and ensuring they play a full part in society will boost health and extend lifespan.

To this end, he suggests governments should do more to ensure all children receive a good education, workers have greater control over their lives and older people "are not thrown on the scrap heap".

He suggests more should also be done to improve local communities and ensure people feel part of a community.

Sir Michael says governments countries could do worse than learn from Japan, which tops the global life expectancy league.

A Japanese man can expect to live for an average of 81.3 years. This compares to 77.9 years in the UK and 76.9 years in the US.

Sir Michael puts the difference down to a much more cohesive society in Japan. It has much lower crime rates and a smaller prison population.

"The Japanese would argue that their low crime rate is a direct result of the cohesive nature of their society," he says.

"I think Japanese life expectancy is related to social cohesion."

The UK Government has been trying to tackle health inequalities for a number of years now.

The Labour Party set up an independent inquiry to examine the issue soon after coming to power in 1997. Sir Michael was a member of that inquiry team.

His verdict on progress so far? "There have been modest changes in the right direction," he says.

By news.bbc.co.uk

Hair Growing Tips

2006-07-31T15:45:00.000+08:00

Your Hair Is Dead - Let It Rest In Peace

Unfortunately many people are not aware of the fact that while hair can be extraordinarily resilient, once it has emerged from your scalp is has no facility for renewing itself. It is considered to be dead protein.

The average person has around 100,000 strands of hair on their head and the average rate of growth is a mere one-half of an inch per month. By the time the ends of your hair actually grow down to your shoulders, they are approximately two years old.

Think about it. Two years is a long time for hair to be subjected to the daily wear and tear of the environment, washing, drying, brushing, combing and any chemical processing. Just imagine what a piece of silk or fine fabric would look like after 2 years of constant handling.

Even if you take the best care of your hair possible, your hair still goes through a natural aging process which can also impact the growing cycle of your hair.

Maximizing Your Growth Cycle

The right vitamins and minerals play a major role in keeping your hair healthy. Any nutritional deficiencies can lead to thinning hair or even total baldness. It is a well known fact that an under active thyroid can result in frizzy or brittle hair while an overactive thyroid turn hair greasy and limp.

The bottom line to this thread is that your hair ultimately reflects the overall condition of your body. If your body is healthy and well nourished, your hair will be your shining glory.

If you are having any health problems or suffering from any nutritional deficiencies, your hair may stop growing or show damage.

If your body is in good health, you can maximize your genetic growth cycle through taking the proper blend of amino acids and B-vitamins.

It is also important to include B-6, biotin, Inositol and folic acid in the supplemental program. It has been found that certain minerals including magnesium, sulfur, silica and zinc are also very important toward maintaining healthy hair.

Beta-carotene is also essential to hair growth. This is because it is converted to vitamin A as the body needs it, helps maintain normal growth and bone development, protective sheathing around nerve fibers, as well as promoting healthy skin, hair and nails.

Beta-carotene is found in green and yellow vegetables and fruits.

Protein Is Important

Since hair is protein, a diet that is too low in protein may cause some thinning in hair or a retardation in the growth cycle. The converse is true, If you eat a protein-rich diet it will often result in improved hair growth.

Some nutritional experts suggest the dietary utilization of calves liver, brewer's yeast, wheat germ and a daily dose of two tablespoons of granulated lecithin to maximize hair growth, strength and beauty.

Other good food sources for protein include fish, eggs, beans and yogurt. Soy protein has also been found to be helpful in stimulating hair growth.

One study of the results of soy on the hair found that it not only strengthened the hair but caused it to grow. A great source of soy is tofu.

Growth Blockers

Excessive stress and some medications are conclusively known to retard hair growth. If you have a medical condition and your physician has prescribed medications it is imperative that you follow your doctor's orders regardless of the impact to your hair,

Warning: Always consult your doctor BEFORE you undertake any new type of vitamin, mineral program or herbal program of any type to make sure it does not interfere with any medical treatment you may currently be on.

However, if you are under severe stress it is helpful to reduce the stress as much as possible. Consider meditation or relaxation as a way to cut back on any major stress in your life. Your hair will love your for it.

Another secret hair helper is rest and sleep. It has been discovered that to grow faster, hair needs an adequate amount of sleep (7-9 hours are suggested).

Hair Growing Supplements

Eat right, exercise, reduce stress, rest, gets lots of sleep and your are well on your way to maximizing your hair growth potential.

You can either take a good supplement that contains the necessary vitamins and minerals or you can make up your own formula.

I have personally had some long term success (at least for me) with the HairTopia vitamins that are specifically designed to assist the body with the maximum hair growth building blocks.

For more details check out Jane Bullock's review of the Hairtopia Vitamins and also get the facts on what the vitamins consist of.

While eating the proper foods that contain all the necessary vitamins and minerals will help, it is a lot more difficult to guarantee that you will get all the vitamins and minerals you need from the foods you eat.

List of Supplements

In addition to making lifestyle changes, taking the following supplements every day can boost hair growth for many people:

Vitamin B-complex - 50 mg. of the major B-vitamins (including folate, biotin and inositol)
Vitamin B-6 - 50 mg. of vitamin B-6
Vitamin C with bioflavonoids - one to two grams daily
Vitamin E - 400 to 800 IU daily
Beta-Carotene - 10,000 to 15,000 IU of beta-carotene daily
One recommended daily dose of magnesium, sulfur, zinc
Silica (horsetail) - 300 mg. daily
Nettle - 250 mg. three times daily
Flaxseed oil - one tbsp daily or one tablet
Beta-Carotene - 10,000 to 15,000 IU of beta-carotene daily

Hair Growing Tips

Some hair loss experts have discovered that people have excellent hair growing results by following the Zone Diet, which is low in fat. Many other hair care experts recommend the Zone Diet as very helpful for hair care concerns.

Here are some other hair growing tips:

Eliminate or cut back on smoking, caffeine and carbonated sodas which weaken the body and block maximum hair growing potential.
Eat a healthy diet. Avoid foods that are high in sugar or fat.
Treat your hair like a piece of fine old lace. Treat it carefully avoiding any unnecessary brushing, combing or handling.
Avoid use of hot water, hot blow dryers or other hair care tools that may stress the hair.
Have a weekly scalp massage to provide stimulation to the hair follicles.
Do a series of ongoing hot oil treatments to protect the hair's shaft.
Have regular trims to eliminate split ends and allow the hair to look and feel healthier.
Get plenty of rest and sleep to allow your body to grow hair.

By hairboutique.com

Ladies: Guys Like THIS Hairstyle Best

2006-07-31T15:42:00.000+08:00

It took a bunch of serious researchers from Florida State University to figure this out, so listen up. When it comes to women's hair, men like this the best: long, thick, and brown.

Why? It's biological. Men are programmed to find a fertile mate, and lead researcher Dr. Kelley Kline thinks long, thick hair is a signal that a woman is strong, young, and healthy. This is the first research to look solely at hair length--and no other facial features--to measure female sex appeal.

The study: Fifty men and 76 women whose average age was 27 rated the attractiveness of women who were depicted in six different photographs. Three of the photos were of the same young, Caucasian woman who had the same facial expression, but her hair was altered by computer to short, medium, and long lengths. Short was really short--cut close to the head and above the ears. Medium length was just a bit below the ears. Long was at least eight inches below the shoulders.

The results: Both men and women found the long hair to be "overwhelmingly" more attractive than the short or medium-length hair. When women were asked to rate the length of men's hair, the vast majority preferred short or very short haircuts. Kline says men with long hair may be perceived by women as being less virile.

There was one other interesting finding: Men preferred brunettes over blondes. "At least in our study, gentlemen do not prefer blondes. They prefer brunettes," Kline told Reuters. "Its kind of an interesting finding, considering that in our society we concentrate on the blonde. It's so pervasive."

The study findings were presented at the annual meeting of the American Psychological Society in Atlanta, Ga.

By channels.isp.netscape.com

Beautiful Eyebrows Tips

2006-07-31T15:38:00.000+08:00

Beautiful eyebrows is an extremely important part of your image. And one of the worst mistakes my clients make, is the under, or over plucking of the eyebrows. There I’ve said it, JUST STOP IT !! Either go to a professional( I like the salon in the Times Square Sephora in NYC), or take some of these tips. Ladies(and Gents) you need your brows. And.. a younger look includes a fuller eyebrow (not drawn on with a crayon, thank you), certainly what your brow bone can handle. So, here they are – 7 beautiful eyebrows tips :

TIPS:

1. Pluck right after you shower. Your pores will be open and the process will be less painful.

2. With the index and middle fingers of your left hand, hold your eyebrow slightly taut by the hairline. With the tweezer, pull the hair gently back in the direction it grows, then up and out.

3. Trim very long eyebrow hairs with small scissors but be careful not to pluck out the long hairs because this could leave a gap in your brow. If you accidently pluck out a long hair and have a gap, use a dab of eye shadow a shade lighter than your eyebrow color to fill in the hole. You can use a cotton swab or sponge tip applicator and get a natural look.

4. Use an old toothbrush to comb your brows into place. You can also spray some hairspray on the toothbrush and use that to brush them. It will keep coarse eyebrows in place all day.

5. Don’t overemphasize eyebrows when you are older. That approach looked good on Brooke Shields when she was 14, but when you are older, overemphasizing can leave you harsh and hard looking.

6. Don’t outline your brows with a pencil, making them look painted on. That will only date you and make you look 10 years older than you are. Fill in little gaps with a pencil or eye shadow and use soft, feather like strokes.

7. If you overdo the pencil or shadow, brush the brows again with a toothbrush or eyebrow brush and it will soften them up. You can also use a little face powder on the brows to lighten them up if they look too dark after filling them in.

Okay, that’s it from eyebrow central.

By allwomenstalk.com

How To Have Perfect Skin:

2006-07-31T15:31:00.000+08:00

With clear, smooth, glowing skin as the goal, we went to the pros for insider tips on every type. Here's what we learned about complexion imperfections-and how to fix the flaws!

GREAT SKIN RULES

Everybody's basics:
1. Keep It Simple. Too many products can irritate and too many steps may tempt you to skip.
2. Keep It Up. If you want great skin, care for it each day. Sporadic care won't do it.
3. Keep It Gentle. Scrubbing and overdrying leaves skin rough and red. Like, don't fight with your face.
OILY SKIN

HOW TO IDENTIFY IT: Looks slick and shiny within an hour after cleansing. Oil seeps right through makeup.

Cleanse: Use gel, liquid cleanser or an oily-skin cleansing bar no more than two or three times per day-morning, night and after school or sports. Over-washing won't stop oil flow, but it can irritate skin, says Diane Berson, M.D., associate professor of dermatology at New York University School of Medicine.

Tone: A salicylic acid formula once or twice a day helps reduce oil and keep pores clear, advises Berson. (One to try: Clean & Clear Oil Controlling Astringent.) Apply with a cotton ball, concentrating on T-zone-forehead, nose and chin.

Moisturize: Choose an oil-free, non-comedogenic (non-clogging) formula. Dot on drier areas only-around eyes, on cheeks-and gently blend. If skin looks or feels slick or oily, you've overdone it!

Troubleshoot: Apply a 5 percent benzoyl peroxide cream or a salicylic acid formula to breakout-prone places to prevent blemishes. Are zits more than an occasional occurrence? Skip to "Blemish-Prone" for more clear-up info. A clay mask once or twice a week helps dry up oil and remove dead surface cells. Creamy cleansing grains get a twice-a-week OK.

Makeup: A water-based, oil-blotting formula minimizes shine. Sheer paper face blotters remove oil and leave makeup intact. Invest in a blotting blush and powder too.

Extra Advice: Keep hair totally clean and use only a lightweight lotion conditioner. Best style bet-off your face!

BLEMISH-PRONE

HOW TO IDENTIFY IT: Suffers from oil overload, clogged pores and breakouts. Even careful cleansing won't keep it clear.

Cleanse: Wash with gel or liquid cleanser or an oily-skin cleansing bar no more than three times per day. Stripping skin won't clear it-hardened oil trapped in pores, not surface grease, causes breakouts. If skin's ultra-oily, try a medicated soap or cleanser formulated with triclosan, salicylic acid or benzoyl peroxide, suggests Berson.

Tone: You can follow gel, liquid or bar cleansing with astringent and/or use toner to clean up during the day. However, toners plus drying cleansers or acne medicines may add up to excessive dryness.

Moisturize: Dot and blend a light, oil-free lotion on driest areas only. Stuck on an overdrying/moisturizing seesaw? Choose a milder cleanser, like a facial bar instead of medicated cleanser, and try a less-drying medication, such as cream-based instead of gel.

Troubleshoot: Today's acne medications not only clear up current breakouts but if used twice a day, everyday, unclog pores to help prevent future blemishes. Benzoyl peroxide dries skin (creams are less drying than gels) so start with a 5 percent concentration, then go to 10 percent if skin needs and tolerates it. (Note: Nix very drying cleansers and astringents with this medication or skin can get parched and flaky.) Salicylic acid (in creams, gels, astringents or masks) dries less than benzoyl peroxide so it can be used with more-drying cleansers. Grains can irritate blemishes so avoid them if skin's broken out. Clay masks sop up oil and remove dead surface cells-but they're no substitute for regular medication.

Makeup: Tinted benzoyl-peroxide products deliver light coverage. For more camouflage, opt for an oil-free, non-clogging foundation, like No Shine Oil-Control from Bonne Belle.

Extra Advice: At-home treatment not working? See a dermatologist. A few appointments to set up a regimen plus check-ins every three to six months may get you in the clear!

DRY SKIN

HOW TO IDENTIFY IT: Feels tight and dry after cleansing. Cold weather and/or dry air makes it rough and flaky.

Cleanse: A moisturizing cleanser or cleansing bar should leave skin feeling clean, fresh and smooth without dryness, according to Howard Murad, M.D., assistant clinical professor of dermatology at UCLA School of Medicine. Use a soothing formula (one to try: Murad Moisture Rich Skin Cleanser) twice a day.

Tone: Gently sweep non-alcohol toner over skin with a cotton ball. (If even mild toners dry and irritate, skip this step.)

Moisturize: Opt for a creamy formula rather than one labeled "oil-free." Extra assistance-alpha-hydroxy acids help smooth and exfoliate while ingredients such as vitamin E, aloe and panthenol soothe. (Check labels.) Apply while skin's still damp after cleansing to seal in moisture, says Murad. But dot and blend; don't glop it on. Skin should feel fresh and moist, not greasy!

Troubleshoot: Use a salicylic acid or benzoyl peroxide cream to spot-treat any blemishes. A moisturizing mask once a week exfoliates and smoothes. All but the creamiest grains over-dry.

Makeup: A moisturizing foundation helps protect and soften and delivers the smoothest coverage. Just add cream blush.

Extra Advice: If skin's superdry, you may prefer to tissue off cleanser rather than rinse. Soothing tissue choice-ultra-soft Kleenex Cold Care with Lotion.

NORMAL SKIN

HOW TO IDENTIFY IT: Stays non-oily for hours after cleansing, has small pores, a smooth texture and few breakouts.

Cleanse: Your regimen's a rinse-off cleansing lotion or a non-drying cleansing bar twice a day, says Murad. You can cleanse again after gym or sports.

Tone: Apply a non-alcohol toner in the T-zone only in cold weather, all over when the weather's warm.

Moisturize: Choose an oil-free, non-clogging lotion. Dot on and blend over cheeks and around eyes after every cleansing.

Troubleshoot: Treat occasional blemishes with a cream- or gel-based benzoyl peroxide or salicylic acid product. If skin breaks out more frequently, apply a formula like Neutrogena Multi-Vitamin Acne Treatment every day on blemish-prone places. Exfoliate twice a week with a cream-based grainy cleanser or non-drying mask.

Makeup: A lightweight, oil-free liquid is your choice.

Extra Advice: Your type's so carefree you can get lazy. Follow your regimen every day to keep skin as good as it can be!

SENSITIVE SKIN

HOW TO IDENTIFY IT: Can react to weather, cleansing and whatever you put on it with stinging, itchiness and redness.

Cleanse: Opt for a lotion cleanser, advises Bruce E. Katz, M.D., associate clinical professor of dermatology at Columbia University College of Physicians & Surgeons. Make it "fragrance–free" (fragrance is the number–one skin irritant) and noncomedogenic. Especially gentle: Neutrogena Non–Drying Cleanser. And take it easy! Scrubbing is skin harassment! (See "Kindly Cleansing" for clean–up how–tos.)

Tone: Toners may be more than your type can take, cautions Katz. Try a sensitive–skin formula in the T–zone only–but stop if skin gets rough or red. Moisturize: Look for an oil–free, fragrance–free lotion made for sensitive skin.

Troubleshoot: Get the gentlest form of any treatment: grains in an unscented cream base; fragrance–free, non–drying mask; creamy benzoyl peroxide; or a salicylic acid formula. Katz suggests you pre–test any new product. Dot a dab just in front of your ear, then wait 24 hours to see what happens. Cool it on any product that doesn't agree with skin—your skin won't "get over it." Avoid using fragrance near your face, not just perfumes and lotions, but hair products like scented shampoo, conditioner and stylers.

Makeup: A hypo–allergenic, fragrance–free formula, like Almay Clear Complexion Light & Perfect Makeup, pampers skin.

Extra Advice: Got a skin reaction you can't handle? Take rashes or very rough, red, irritated skin to your M.D., pronto!

COMBINATION SKIN

HOW TO IDENTIFY IT: It's got a split personality—dry and maybe flaky at the edges and oily down the middle.

Cleanse: Use a mild liquid cleanser for your entire face two to three times a day, says Katz, to prep oily parts for toning without stripping dry areas.

Tone: Follow cleansing with salicylic acid astringent on the T–zone only. Take along astringent pads for during–the–day de–greasing, again on T–zone only. Use no more than twice daily or skin can flake!

Moisturize: Your formula should be oil–free and non–clogging. Smooth only on dry areas after cleansing.

Troubleshoot: You can use creamy grains or a clay mask twice a week to exfoliate the T–zone. Troubled by breakouts in oily regions? Follow "Blemish–Prone" advice.

Makeup: An oil–free, shine–blotting formula suits your T–zone and will work for dry areas too, if you moisturize first.

Prize shine–fighter: Origins Zero Oil Instant Matte Finish for Shiny Places applied under makeup.

Extra Advice: OK, a complicated balancing act can seem like a bummer. But stay with it and you'll see real results.

KINDLY CLEANSING

Scrub NOT! It dries skin, gets blemishes red and angry, raises your scarring risk and can cause more breakouts. Apply soap or cleanser and wash with gentle, circular motions for 30–60 seconds max.

Avoid overwashing. Two or three times per day's the limit!

Leave the hot zone. Hot water strips skin and overdries it. Test: Water shouldn't burn, feel hot or turn skin pink. If you steam skin before a mask, use warm water for 10 minutes only.

Standard clean–up equipment–fingertips, fluffy washcloths, or for more sensitive skin, a soft cotton handkerchief. Make sure they're clean before you use them.

Turn on the rinse cycle. Left–over cleanser equals left–over dirt and oil. Rinse with tepid water till skin feels clean and smooth and no longer slippery or soapy.

Pat skin dry. Rubbing can rub skin the wrong way.

Handling instructions. Gently stroke on toner, moisturizer, medication and makeup. This saves skin and delivers the best coverage.

Always wear sunscreen, even in winter, because skin–damaging UV rays are out there all year 'round. Try an oil–free "faces–only" sunblock or look for sunscreen in moisturizers and makeups.

By teenmag.com

Menopause

2006-07-31T15:18:00.000+08:00

What is the menopause?

Menopause is the medical term used for the last menstrual period a woman will ever have. However, the term is more often used to describe the years leading up to this time, also called the ‘change of life’ or just ‘the change’. This period is more accurately known as climacteric.

Menopause is a natural process that every woman goes through and every woman’s experience of the menopause is different.

When does the menopause happen?

The menopause usually happens between the ages of 45 and 55, although it can be earlier or later. The average age in Britain for the menopause to occur is 51 years old. There can sometimes be a family pattern so it may be worth asking your mother, sister or grandmother when it happened to them.

No matter what age you are, having a hysterectomy (in which both ovaries are removed) causes the menopause to happen instantly. If the ovaries are destroyed by chemotherapy or radiotherapy for cancer of the cervix, this can also bring on an immediate menopause. The symptoms of the menopause can be more severe when the menopause takes place prematurely or abruptly.

Cigarette smokers often reach the menopause earlier than non-smokers.

What causes the menopause and why does it happen?

Every baby girl is born with all the eggs in her ovaries that she will ever produce in her lifetime. There is a steady reduction of these eggs over time as some never mature and others are released each month as your period. By the time most women have reached their late 40's the supply of eggs remaining in the ovaries has fallen to low numbers.

The pituitary gland produces a substance called follicle stimulating hormone (F.S.H.), which is the main hormone involved in producing mature eggs but the eggs that now remain are unable to respond as well to F.S.H. as they did when they were younger. As a result the ovaries will start failing to release eggs and there will be a greatly reduced production of the sex hormones, oestrogen and progesterone. However, the hormone F.S.H. which is always present in the body, will increase dramatically as the pituitary gland makes more F.S.H. in an attempt to encourage the ovaries to respond and cause the remaining eggs to mature. At this time your periods will probably become irregular and unpredictable (until they stop altogether).

The hormones oestrogen and progesterone control your monthly cycle and prepare your body for pregnancy every month. When pregnancy does not occur, your body releases an egg and you have a period. It is the reduced levels of these hormones, which produce the symptoms of the menopause. The menopause is simply a period of adjustment to lower hormone levels in your body.

Oestrogen has many functions, it is needed to keep your body ready for a possible pregnancy and controls sexual development of female characteristics such as the breasts, genitals and womb development. When the supply of eggs runs low, oestrogen is no longer required and so the levels drop causing many effects on the body.

What are the symptoms of the menopause?

Around 80% of women will experience some symptoms of the menopause with only around 20% of women not having any symptoms at all, except for the fact that their periods might become irregular. The symptoms of the menopause result from reduced levels of oestrogen and some women might have severe problems that affect their lifestyle. Symptoms of the menopause may include any of the following:

Periods - most women's periods will become unpredictable for several months and in some cases for a few years before they actually stop. The blood flow may also vary from light one month to heavy the next.
Hot flushes - the most common symptom of the menopause. Hot flushes are sudden intense waves of heat, sometimes accompanied by redness and sweating. They can occur at any time and some women find that these flushes disrupt their sleep. Hot flushes can last anything from a few seconds up to several minutes and at the start of the menopause can occur as frequently as several times an hour. Hot flushes can be triggered by spicy foods and alcohol. Hot flushes can be uncomfortable, but they are not harmful.
Vaginal dryness - your vagina may become dryer and much thinner, making sex painful and uncomfortable. The thinning of the vagina walls also puts you at an increased risk of vaginal infections like thrush and cystitis. Remember, if you do notice any unusual discharge or bleeding from your vagina, a visit to your doctor may be needed.
Feeling emotional and depressed - the menopause can make many women experience headaches, forgetfulness and make them irritable - having unexpected mood swings. Many women go through similar emotions and even though you may not think so, people will understand and make allowances.
Tiredness - this can often be due to difficulties in sleeping.

It is important to realise that when most women go through the menopause they could also be trying to cope with problems at home. For example, adolescent teenagers, children that are growing up and leaving home, elderly relatives, boredom at work or in personal relationships or they just be finding it difficult coming to terms with their reduced fertility. The menopause does not cause these problems though it can make them seem worse, it is important to try and keep a sense of proportion about what is going on around you. If you are feeling depressed no matter what the reason you should seek your doctors help.

The menopause does not happen overnight and symptoms of the menopause can continue for an average of 4 years. However, the majority of women continue to function well during the menopause. For some women the menopause brings a sense of freedom since the end of fertility means no more birth control and dealing with periods, which may have been heavy or painful.

After a woman has had her last menstrual period she can no longer bear children naturally.

Are there any long term effects?

As oestrogen levels fall, a woman's skin becomes thinner so you may find your skin is more dry and your hair may also become thinner. As mentioned previously the lining of the vagina will become thinner and the womb will also become smaller and the lining thinner. This thinning can also affect the bones and a condition called osteoporosis can develop, approximately 1 in 4 women are at risk. Osteoporosis tends to occur after the menopause when the bones have lost much of the calcium they need to remain strong and firm. For more detailed information on osteoporosis click here.

After the menopause you are also more at risk of heart disease as oestrogen appears to protect the blood vessels, as oestrogen levels fall so does this protection.

How is the menopause diagnosed?

Doctors will usually diagnose the menopause from your symptoms and age alone. Doctors may also check your hormone F.S.H. levels.

If you are experiencing problems or are unsure of your symptoms you should always discuss these with your GP.

We have a test available on this website which looks for raised levels of F.S.H. in urine, for more information or to buy click here.

What treatment is available for the menopause?

Many symptoms of the menopause can be reduced with certain lifestyle changes such as exercise and diet. Exercise, such as walking for 20-30 minutes, 3-4 times a week, will help maintain general fitness, reduce the risk of you developing heart disease and will strengthen the bones.
You should ensue that you eat a well balanced diet containing foods which provide calcium, such as milk products, cheese, sardines, salmon and green leafy vegetables. A good intake of calcium will slow down bone thinning and help to prevent bone fractures. In moderation a small glass or 2 of red wine can reduce the risk of heart disease and cancer.

If you are suffering from vaginal dryness, try using a vaginal lubricant like KY jelly™ available from most pharmacies.

If you are suffering from hot flushes and sweating you should wear layers of clothes that you can peel off when hot. If you experience night sweats ensure you bring a glass of water to bed with you, wear cotton night wear and sleep with the window open.

You should also get out in the sun when you can. Exposure to the sun stimulates the production of vitamin D in the skin, however, ensure you don't get burnt! Vitamin D helps the body absorb calcium from foods and so is essential for healthy bones and teeth.

If you smoke you should now stop, smoking can make menopause symptoms worse and increase the loss of bone density.

The menopause can can be relieved with treatment. Speak to your pharmacist or doctor about taking supplements, (e.g. evening primrose oil and vitamin D) as these can help some women cope with symptoms of the menopause.

Medical treatment which is designed to make up for the loss of oestrogen is available for women who are troubled by symptoms of the menopause. This treatment is called Hormone Replacement Therapy (H.R.T.) and can help ease or prevent some of the symptoms of the menopause. For more information on H.R.T. click here.

Other treatments that are available for the menopause include, antidepressants, tranquillisers and sleeping pills. If you have any symptoms that are causing you concern or discomfort then you should seek your doctors advice.

What about contraception?

Plenty of women stop using contraception before their periods have completely stopped and although fertility decreases with age, it is important to use adequate contraception until the risk of pregnancy no longer exists. An unplanned pregnancy at an older age can be devastating. Generally your periods are considered to be over, one year after your last period if you are a woman over 50 and two years if you are under 50 years of age.

By homehealth-uk.com

Being a Leader and Being Confident With Women

2006-07-28T17:03:00.000+08:00

What is leadership?

It is important to immediate communicate that YOU are the leader, not let and not let somebody else communicate that they are leading you! A lot of guys unfortunately and mistakenly place women on some level that they can not reach and therefore let the girl have total leadership and let them be in control of situations.

The reality is that the girl NEEDS what YOU have. Therefore YOU are the leader!

The one quality that communicates leadership, more so than everything else, is slight overconfidence.

Leadership = confidence.

Be overconfident in a charming and maybe even funny way. Don't be overtly arrogant unless you're dealing with someone who is being arrogant and overbearing.

--Confidence" is a vague term. Confidence really means --not insecure." In other words, it means not being submissive and not seeking anyone else's approval, including women and others. Most people seek women's approval, and even other men therefore destroying confidence.

Confidence is seen in an outward way as having a calm, cool, smooth demeanor with relaxed, spread out body language. This really communicates confidence and a total lack of insecurity.

Leaders DO NOT seek anyone's approval! Say this to yourself: --I approve. You are the one who approves or disapproves of what is going on. What anyone else thinks is irrelevant because You are the one who judges. Repeat this often before going out to a bar or club.

Leadership = dominance.

Dominance simply means that YOU are in control, and others must comply with YOU.

Being dominant does not mean being domineering. Domineering is a sign of insecurity oe domineering people are trying to overtly control others. Dominant people do not overtly control or manipulate others; they control THEMSELVES and SITUATIONS.

Leadership = control.

Control means control over yourself and situations in which you find yourself. Others defer to you and your judgment.

Control does not mean to be controlling. Like domineering, controlling suggests insecurity. You should strive to be in control of yourself and situations, not to outwardly control other people.

By ezinearticles.com

get a boyfriend

2006-07-28T16:03:00.000+08:00

Getting a boyfriend is at the top of many girls' wish lists. Follow these tips to get a boyfriend of your very own.

Know What You’re Looking For
This is really important, because once you get a boyfriend you actually have to spend time with him! That can be a huge drag if he doesn't have the right qualities to make you happy. Make a list of qualities that your ideal boyfriend should have, such as intelligence, looks, sense of humor, a passion for music, or respect for other people's feelings.

Be Ready to Love a New Guy
Do a self-check and make sure you are over old hurts and disappointments in love. You're only set for a new relationship if you can put aside any grudges or crushes on old boyfriends, so you're ready to move on.

Put Your Best Self Forward
Attract the type of guy you're looking for by emphasizing your best features and downplaying negative qualities. That means making the most of what you have, both physically and mentally. For example, if you don’t like your flat chest but you’ve got wicked muscular thighs, show off your best assets in cute minis that put the attention on your great legs. If you're not much of a comedian in class, but you are a caring type of person, go out of your way to be helpful to others and let that compassion shine.

Have a Life of Your Own
Boys can sense when a girl is desperate for a boyfriend, and it makes them run in the other direction. Most boys want to hook up with confident girls who seem like they don't need a boyfriend to have a good time. If you appear to be happy, self-assured and fun to be around, guys will take a second look at you. Yes, boys like good-looking girls, but beauty only gets you so far. Most boys with any dating experience know that it's better to date a fun and interesting regular chick, than a boring as mud beauty queen.

Take a Second Look
Consider any unattached guys at your school or job, or even the sons of your parents' friends. Maybe you think you're already considered everyone, but think again! Open your mind to guys you already know, but might have overlooked for shallow reasons, such as a lame fashion style. When you look deeper, do any of them have the qualities that you want in a boyfriend?

Get Involved
One of the best ways to meet new guys - and to get to know them better - is to get involved in school activities. Find out what's offered at your school, such as clubs, sports teams, and other extra-curricular activities. Join activities that you enjoy or that you are sincerely interested in, so you can meet people with similar interests. From soccer to drama to yearbook, most schools offer many opportunities for teens to get involved. This can be an amazing way to meet new guys, expand your horizons and widen your circle of friends at the same time.

Send a Message
If you have your eye on a certain hottie, let mutual friends know about your interest in him. Ask someone you trust to discreetly tell him about your crush.

Flirt!Flirting really is a girl's best friend. Once you've set your sights on a cutie, take things to the next step by learning to attract his attention with flirting. This can help you become friendly with him, and you can learn to send the subtle signal that you're interested in becoming more than just friends. You can find awesome flirting tips right in this very Flirting Guide.

Try the Direct Approach
For bold girls, sometimes the direct approach applies. This doesn't mean walking up to your crush and saying, "I like you, wanna go out?" which is highly risky and could backfire. Instead, be bold in the right setting, such as asking your crush to dance to a slow song at the school dance, or telling him you had a dream that you two were a couple and it was so sweet. His reaction will let you know if he's interested!

Keep Your Eyes and Heart Open
Love can surface in unexpected places and at unexpected times. Keep your eyes open wherever you are and learn to look beneath the surface of guys. Remember, the right guy for you is somewhere out there, and he's looking for you too!

By myjellybean.com

Female Diet and Nutrition

2006-07-26T14:38:00.000+08:00

Female Diet and Nutrition

If a person eats a balanced, and varied diet that includes at least five servings of fruits and vegetables a day, gets enough calcium, avoids high fat and sugar content (like fast food), drinks six 8-ounce glasses of water, and exercises daily, he or she should be healthy. However, if you are worried about your nutrition or weight, it is very important that you talk with your doctor about your concerns. There are many diets and supplements that can be dangerous to your health.

How do nutritional needs and diets change for women across their lifespans?

The effects of a woman's diet on her children start long before she becomes pregnant. Stores of fat, protein, and other nutrients built up over the years are called upon during pregnancy for fetal nourishment.

During adolescence and early adulthood, women need to increase foods rich in calcium to build peak (maximum) bone mass to reduce the risk of developing osteoporosis, a progressive loss of bone with aging that causes bones to be more susceptible to fracture. All women need more iron than men since younger women lose iron through menstruation.

Caloric intake varies for each person based on age, gender, and activity level.

What is a healthy diet?

The United States Department of Agriculture and the Department of Health and Human Services have jointly issued a complete report on a healthy diet titled "Nutrition and Your Health: Dietary Guidelines for Americans."

Healthy diets follow the food guide "pyramid," which recommends:

6-11 servings of complex carbohydrates
2-3 servings each of fruits and vegetables
1-2 servings each of dairy products
proteins like meat, tofu, or beans
sparing use of added fats and sugars

In addition, the "Five A Day" Campaign is a national effort to get Americans to eat five to nine servings combined from the fruit and vegetable groups per day.

What weight is considered obese or overweight?

The words obesity and overweight are generally used interchangeably. However, according to the Institute of Medicine report, their technical meanings are not identical. Overweight refers to an excess of body weight that includes all tissues, such as fat, bone and muscle. Obesity refers specifically to an excess of body fat.

It is possible to be overweight without being obese, as in the case of a body builder who has a substantial amount of muscle mass. It is possible to be obese without being overweight, as in the case of a very sedentary person who is within the desirable weight range but who nevertheless has an excess of body fat.

However, most overweight people are also obese and vice versa. Men with more than 25 percent and women with more than 30 percent body fat are considered obese. The USFDA has released a chart detailing recommended weights relative to height; women should be in the lower end of their appropriate weight range, according to the chart.

Where can I find more information about nutrition and diet for the female athlete?

Although there are few governmental sources of information on this topic, try searching
Healthfinder to access government-selected (though not necessarily endorsed) information sources.

How can I determine how much fat is okay to eat daily and have a healthy diet?

Your personal 'fat allowance' depends on how many calories you take in each day. Remember, the total fat in your diet should average no more than 30 percent of your calories, and saturated fat should be no more than 10 percent. The total fat and saturated fat grams you should eat depends on how many calories you consume each day. Check food labels to find out the number of fat grams (total and saturated) in each serving.

TOTAL CALORIES (per day)	TOTAL FAT* (in grams)	SATURATED FAT** (in grams)
1500	50	15
1800	60	18
2000	65	20
2500	80	25

* Amounts are equal to 30 percent of total calories (rounded down to the nearest 5); the recommendation is to eat this much or less.

** Amounts are equal to 9 percent of total calories; the recommendation is to eat less than 10 percent of total calories as saturated fat. Each gram of fat is equal to 9 calories.

By pamf.org

How To: Whiten Your Teeth

2006-07-21T19:17:00.000+08:00

"Say cheese. Now, smile just a bit more... that's it... click ."

You'd probably be able to smile much more if you weren't so insecure about your teeth, which are beginning to look more like eggs yolks than whites.

With these tips on how to make your not-so-pearly whites, whiter, and how to ensure they don't turn yellow to begin with, you'll be smiling bright in no time.

say ahhh...

Before trying any kind of tooth whitening procedure, it's strongly suggested that you visit your dentist for a consultation.

Your dentist can recommend what is referred to as a chair-side treatment, which is an expensive but effective way to have your teeth professionally bleached. This "power bleach" requires one sitting at the dentist's office and lasts from 30 to 120 minutes (depending on the technique), and comes with a hefty price tag (from $390 - $1,200 USD), but assures that you leave the dentist with white teeth, once and for all.

This is the safest method, but may cause your teeth to be more sensitive after the treatment.

over-the-counter

There are at-home bleaching kits that are available over-the-counter, but the American Dental Association (ADA) does not recommend these. Although they are less expensive than the chair-side treatment, they are not as effective and must be used daily for approximately 2 weeks.

While this method is less expensive, there are costs associated with its use: side-effects include irritation of the gums, due to the gel, and whitening of the gums.

custom-made kit

If you don't want to spend the price of professional bleaching, you can still use the method at home, but rather than an over-the-counter kit, you can have your dentist prepare a custom-made tray for your mouth and provide you with the tooth whitener.

This is as safe as the first option, but while it is less expensive (at $300 - $500 USD), it takes longer. At the end of the treatment, you are required to visit the dentist again for a follow-up appointment.

porcelain veneers

Another option altogether is having your dentist custom-make porcelain laminate veneers to cover your teeth. These will be permanently bonded to your teeth, and enable you to eat the same foods as before (except for excessive sugar, of course). This option is expensive ($700 - $1200 USD per tooth!), and requires several visits to the dentist (might not be too bad if the assistant is cute).

Now you're probably guessing that tooth-whitening pastes can bleach your teeth... well, they don't exactly bleach your teeth, they only prevent your teeth from becoming more stained.

the pasties

While every whitening toothpaste on the market drills us with commercials on how sparkling our teeth become with these products, they do not actually whiten teeth -- they only prevent teeth from becoming yellow, especially when faced with uncontrollable factors such as aging.

This is an inexpensive and effective way to prevent your teeth from needing other tooth whitening methods in the first place.

Thanks to the baking soda found in whitening toothpastes, this is an effective prevention method, which brings us to another one altogether

bake that soda

This may not be the most effective method, but rumor has it that brushing with a mixture of baking soda and water, in addition to brushing with regular minty toothpaste, can help prevent teeth from becoming stained.

coke is it

While you may need your daily fix of cola, coffee, tea, and a cigarette in the morning, these products tarnish your teeth horrendously. Red wine may be great at the end of the day (along with coffee, cola and a cigarette), but it also stains your teeth.

you are what you eat

Maintaining a healthy, balanced diet has many advantages in the way of keeping your body in good shape and strong -- and this includes your teeth. Refrain from eating too much candy, chocolate and other sugar-based products, as these cause tooth decay.

antibiotics

Some forms of antibiotics can cause your teeth to become yellow; since you can't avoid taking these if they are prescribed to you, consult your dentist if staining does occur.

Taking care of your teeth is essential in your fight to keep them white, especially against aging and uncontrollable dental problems. Floss daily, and brush your teeth at least twice a day. This will remove the plaque from building up and will keep your smile healthy.

see your dentist

And finally, make sure to visit your dentist twice a year, to get your full cleaning, cavity-check, and whatever professional dental care you may need.

It's very important to visit your dentist before taking any actual tooth whitening measures yourself.

A final note: As frustrating as it may be to have stained, yellowish teeth, never try to scrape the stains off yourself.

With these helpful tooth-whitening tips, you'll be smiling all the way to... well, everywhere.

By askmen.com

Coffee: The New Health Food?

2006-07-21T18:53:00.000+08:00

Want a drug that could lower your risk of diabetes, Parkinson's disease, and colon cancer? That could lift your mood and treat headaches? That could lower your risk of cavities?

If it sounds too good to be true, think again.

Coffee, the much maligned but undoubtedly beloved beverage, just made headlines for possibly cutting the risk of the latest disease epidemic, type 2 diabetes. And the real news seems to be that the more you drink, the better.

Reducing Disease Risk

After analyzing data on 126,000 people for as long as 18 years, Harvard researchers calculate that compared with not partaking in America's favorite morning drink, downing one to three cups of caffeinated coffee daily can reduce diabetes risk by single digits. But having six cups or more each day slashed men's risk by 54% and women's by 30% over java avoiders.

Though the scientists give the customary "more research is needed" before they recommend you do overtime at Starbuck's to specifically prevent diabetes, their findings are very similar to those in a less-publicized Dutch study. And perhaps more importantly, it's the latest of hundreds of studies suggesting that coffee may be something of a health food -- especially in higher amounts.

In recent decades, some 19,000 studies have been done examining coffee's impact on health. And for the most part, their results are as pleasing as a gulp of freshly brewed Breakfast Blend for the 108 million Americans who routinely enjoy this traditionally morning -- and increasingly daylong -- ritual. In practical terms, regular coffee drinkers include the majority of U.S. adults and a growing number of children.

"Overall, the research shows that coffee is far more healthful than it is harmful," says Tomas DePaulis, PhD, research scientist at Vanderbilt University's Institute for Coffee Studies, which conducts its own medical research and tracks coffee studies from around the world. "For most people, very little bad comes from drinking it, but a lot of good."

Consider this: At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones.

Coffee even offsets some of the damage caused by other vices, some research indicates. "People who smoke and are heavy drinkers have less heart disease and liver damage when they regularly consume large amounts of coffee compared to those who don't," says DePaulis.

There's also some evidence that coffee may help manage asthma and even control attacks when medication is unavailable, stop a headache, boost mood, and even prevent cavities.

The benefits of Caffeine

Is it the caffeine? The oodles of antioxidants in coffee beans, some of which become especially potent during the roasting process? Even other mysterious properties that warrant this intensive study?

Actually, yes.

Some of coffee's reported benefits are a direct result of its higher caffeine content: An eight ounce cup of drip-brewed coffee contains about 85 mg -- about three and a half times more than the same serving of tea or cola or one ounce of chocolate.

"The evidence is very strong that regular coffee consumption reduces risk of Parkinson's disease and for that, it's directly related to caffeine," DePaulis tells WebMD. "In fact, Parkinson's drugs are now being developed that contain a derivative of caffeine based on this evidence."

Caffeine is also what helps in treating asthma and headaches. Though not widely publicized, a single dose of pain reliever such as Anacin or Excedrin contains up to 120 milligrams -- what's in a hefty mug o' Joe.

Boost to Athleticism

It's also caffeine -- and not coffee, per se -- that makes java a powerful aid in enhancing athletic endurance and performance, says physiologist and longtime coffee researcher Terry Graham, PhD, of the University of Guelph in Canada. So powerful, in fact, that until recently, caffeine in coffee or other forms was deemed a "controlled" substance by the Olympic Games Committee, meaning that it could be consumed only in small, designated amounts by competing athletes.

"What caffeine likely does is stimulate the brain and nervous system to do things differently," he tells WebMD. "That may include signaling you to ignore fatigue or recruit extra units of muscle for intense athletic performance. Caffeine may even have a direct effect on muscles themselves, causing them to produce a stronger contraction. But what's amazing about it is that unlike some performance-enhancing manipulation some athletes do that are specific for strength or sprinting or endurance, studies show that caffeine positively enhances all of these things."

In other words, consume enough caffeine -- whether it's from coffee or another source -- and you will likely run faster, last longer and be stronger. What's enough? As little as one cup can offer some benefit, but the real impact comes from at least two mugs, says Graham. By comparison, it'd take at least eight glasses of cola to get the same effect, which isn't exactly conducive for running a marathon.

But the harder you exercise, the more benefit you may get from coffee. "Unfortunately, where you see the enhancing effects from caffeine is in hard-working athletes, who are able to work longer and somewhat harder," says Graham, who has studied the effects of caffeine and coffee for nearly two decades. "If you a recreational athlete who is working out to reduce weight or just feel better, you're not pushing yourself hard enough to get an athletic benefit from coffee or other caffeinated products."

But you can get other benefits from coffee that have nothing to do with caffeine. "Coffee is loaded with antioxidants, including a group of compounds called quinines that when administered to lab rats, increases their insulin sensitivity" he tells WebMD. This increased sensitivity improves the body's response to insulin.

That may explain why in that new Harvard study, those drinking decaf coffee but not tea beverages also showed a reduced diabetes risk, though it was half as much as those drinking caffeinated coffee.

"We don't know exactly why coffee is beneficial for diabetes," lead researcher Frank Hu, MD, tells WebMD. "It is possible that both caffeine and other compounds play important roles. Coffee has large amounts of antioxidants such as chlorogenic acid and tocopherols, and minerals such as magnesium. All these components have been shown to improve insulin sensitivity and glucose metabolism."

Meanwhile, Italian researchers credit another compound called trigonelline, which gives coffee its aroma and bitter taste, for having both antibacterial and anti-adhesive properties to help prevent dental cavities from forming. There are other theories for other conditions.

Children and Coffee

How does this brew affect growing minds and bodies? Very nicely, it seems, says DePaulis. Coffee, as you probably know, makes you more alert, which can boost concentration. But claims that it improves a child's academic performance can be exaggerated. Coffee-drinking kids may do better on school tests because they're more awake, but most task-to-task lab studies suggest that coffee doesn't really improve mental performance, says DePaulis.

But it helps kids' minds in another way. "There recently was a study from Brazil finding that children who drink coffee with milk each day are less likely to have depression than other children," he tells WebMD. "In fact, no studies show that coffee in reasonable amounts is in any way harmful to children."

On the flip side, it's clear that coffee isn't for everyone. Its legendary jolt in excess doses -- that is, more than whatever your individual body can tolerate -- can increase nervousness, hand trembling, and cause rapid heartbeat. Coffee may also raise cholesterol levels in some people and may contribute to artery clogging. But most recent large studies show no significant adverse affects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.

The bottom line: "People who already drink a lot of coffee don't have to feel 'guilty' as long as coffee does not affect their daily life," says Hu. "They may actually benefit from coffee habits in the long run."

By webmd.com

How to Have a Happy Life

2006-07-21T18:29:00.000+08:00

We always wish to have a happy life, but what do we really mean when we say "happy"? And will all the good intentions we have bring us happiness? Let us contemplate the wisdom of an enlightend master, Sadhguru Jaggi Vasudev, to help us focus on what we really mean and how to achieve it. This is what he says: Happiness does not only come from achievement. When you were a child you were simply happy. So that is your nature. And every moment, with every single action, we are all seeking to be happy because it is the original nature. You were taught about philosophies, gods, heaven and hell, but nobody taught you to be happy. If you go against your own nature to be happy, you will never get anywhere. And to be happy is not the ultimate aspect of life. To be happy is the fundamental aspect of life. If you are not happy, what else can you do with your life? Only if you are happy, can other great possibilities arise in your life.

The first and most fundamental responsibility for a human being is to become joyous being himself or herself. It doesn't matter what you are pursuing in your life, whether it is business, money, power, education, service or something else, you are doing so because somewhere deep inside you is a feeling that this will bring you happiness.

Every single action that we perform on this planet springs from an aspiration to be happy. Today we are seeking happiness so vigorously that the very life of the planet is being threatened.

When you are fundamentally joyous, when you don't have to do anything to be happy, then every dimension of your life--the way you perceive and express yourself and the world--will change. You will have no more vested interests because whether you do something or you don't do something, whether you get something or don't get something, whether something happens or doesn't happen, you will be joyous by your nature, and your actions will rise to a completely different level.

So it is definitely time we look inward and see how to create personal well-being. From your own experience of life you can clearly see that true well-being will come to you only if your interiority changes. At present, the quality of your life is not determined by the clothes that you wear, the educational qualifications that you carry, the family background that you come from or the bank balances that you hold. Rather, the quality of your life depends upon how peaceful and joyous you are within yourself.
Unless something of true value happens within you, you can't do anything of tremendous value to the world. Whatever you do, it is only your inner quality that you are going to spread. Whether you like it or not, that is the reality. If you are concerned about the world, the first thing you must do is transform yourself into a joyous being.

To be peaceful and happy is a universal wish, but the question is How to attain it? Suppose something has happened to upset your sense of peace. First you might quarrel with your spouse, then with other people, and then maybe you'll yell at your boss. By that time people are suggesting you need to go to a doctor. If you go to a doctor he'll probably give you a pill to calm you down. With just a little bit of chemical, your system becomes peaceful. It may be just for a short while, but your system does become peaceful.

So what you call peace is just a certain kind of chemistry. Similarly, every emotion you experience--your joy, your anger, your ecstasy, your turmoil, your fear, your stress--each has a chemical basis. Now, there is a technology, an inner science that can enable you to create a chemistry so that you can be peaceful, happy and joyous by your own nature, not subject to what is happening around you. This is the science of yoga. It will change the whole perspective of your life.

By yogachicago.com

How To Get Rid Of Flabby Arms

2006-07-21T18:14:00.000+08:00

Hats off to a very brave woman who stepped up and finally wanted to get rid of the flabby arms and the sooner the better. Luckily for her, this problem is quite common and the solution is quite simple and two-fold. Working to get rid of flabby arms comes with overall fitness but there's some specific exercises you can do in addition to reducing body fat that will bring those arms into super shape once again.

On just another normal day, I received an email with a cry for help.

"I would like to know how to build up the muscle around the humerous bones of the upper arms. I would like to know how to build up the muscle around the humerous bones of the upper arms. I want to get rid of flabby upper arms!"

For starters...

The muscle that is most problematic for flabby arms is called: The Tricep

Most women think of these things when it comes to that area:

* flabby arms * exercise for flabby arms * tone flabby arms * how to get rid of flabby arms * flabby arm help * flabby upper arms * etc

There are really two key concepts to that particular predicament. Keep in mind that this is such a common question so you are certainly not alone in this. But just keep reading because the answer is pretty simple and may surprise you!

First, get the idea out of your head that there's any such thing as 'spot reduction.' Meaning, if you do certain exercises for that area, the fat will magically disappear just from there and your arms will suddenly be taunt and tone again. Let me give you a real quick lesson on fat. Don't worry this is going to be easy.

Your body stores fat. It stores it in general areas that are common to you as a female. Most men store the most fat in their stomachs. Women tend to store it in their thighs, hips and buttocks. But with anything, you can and will store fat wherever. So the first thing you want to do is...

Reduce the body fat period!

Once you start to reduce fat, you'll see it disappear. Don't bother with creams and rubs and all the other gimmicks out there. You cannot spot reduce. Your body stores fat and the only way to reduce fat in any particular area that is bothering you is to reduce fat period from your body as a whole.

For all these reasons,...

Your first mission, should you choose to accept it, is to reduce the body fat.

Second, in order for that area of your arm to become tone, you'll want to build muscle in the back of the arm. That is called the Tricep and there's several good exercise you can do to build up that area.

But first, let me give you a list of some of the best exercises for flabby arms that will focus on the tricep and help you develop the area and make it stronger. This isn't all inclusive but it's some of the more common and better exercises you can do for the back of the arms.

* Weighted dips * Close grip bench press * Close grip push ups * Lying barbell French press * Overhead cable extensions * Cable press downs * Reverse cable press downs

Frankly...

Many people are caught up in the idea that in order for them to get rid of a problematic area they need to just work it out and do some exercises to target that area.

But that's only half of the solution as you've read.

By working out the area AND reducing body fat, you will progress at twice the speed and make twice the visual differences.

Let's suppose you only worked out the back of the arms. The muscle would be stronger and firmer no doubts, but it might not show IF your level of body fat is such that the muscle is still covered up.

As you see, by doing both, you will tone up (build) the tricep and make it more visible when the layer of fat that covers it up is reduced.

Men and women who want to reduce the 'flabby' anything simply have to realize that it's a combination of body fat in that area, maybe loose skin and a muscle that generally needs to be developed in order to be taunt.

But I'm getting way ahead of myself!

This is a two fold mission.

1- Reduce body fat

2- Do specific exercises to build muscle in the back of the arm so that once the fat is gone, you'll have a tricep and it will appear tight and tone

In a nutshell what this will do for you is make the back of your arms less flabby as the fat is lost from your body and the new muscle will bring added tone and tightness to the back of your arm.

By criticalbench.com

Shaping Your Butt

2006-07-21T17:49:00.000+08:00

Can You Get Buns of Steel?

Most people don't have buns of steel, sad to say, and search far and wide for the best butt exercises that will firm up the old rear end. Do me a favor: stand up and take a look at your butt. Study it closely and tell me...are you happy with it? You probably said no. Like the rest of us, you probably think your butt is too small, too big, too saggy, or too flabby. If you're nodding your head, there is something you can do. The right cardio exercise and weight training activities (think squats and deadlifts) can make a difference.

Your Butt

Your butt is composed of 3 main muscles:

Gluteus maximus
Gluteus medius
Gluteus minimus

The gluteus maximus (see pictures) is the largest muscle in your butt, so that's where most of your focus will be.

The other two (the gluteus medius and minimus) are important too, though--they lie under the gluteus maximus and hold your pelvis upright every time you take a step. Not only that, your butt muscles are in charge of all the movements of your hips, including:

extension (moving the thigh backward)
external rotation (turning the thigh or pelvis outward)
transverse abduction (moving the thigh outward with hip bent)
adduction (moving the thigh inward with hip straight).

Targeting your Gluteus Maximus
If you have a little butt-flab, you have to lose body fat to get rid of it. The quickest way to do that is with cardio exercise, weight training and a healthy diet. Cardio is a must if you're trying to drop fat, so choose activities that allow you to burn the most amount of calories in the least amount of time, like these:

Interval training - try this treadmill workout!
Doing something completely different than usual (if you're a runner, try swimming...a walker, try cycling)
Increase your intensity -Going faster and harder burns more calories, but watch your heart rate
Lift heavy weights regularly - forget the low weights and high reps. Challenge your muscles!
Target your butt by trying these activities: hiking, stair-climbing, cycling, and step aerobics

By exercise.about.com

Skin care: Top 5 habits for healthy skin

2006-07-21T17:12:00.000+08:00

Proactive skin care, from skin protection to proper shaving technique, will help you keep your skin youthful and healthy.

Your busy lifestyle leaves little time for pampering skin care. The result: Your skin isn't the baby-soft body glove with which you were born. With age, your skin gradually becomes thinner and finely wrinkled. Oil-producing (sebaceous) glands grow less active leaving your skin drier. The number of blood vessels in your skin decreases, your skin becomes more fragile, and you lose your youthful color and glow.

Good skin care — such as avoiding the sun, washing your skin gently and applying moisturizer regularly — can help delay the natural aging process and prevent many skin problems. These simple skin-care habits will help you protect your skin to keep it healthy and glowing for years to come.

1. Protect yourself from the sun

The best way to take care of your skin is to protect it from the sun. Ultraviolet light — the invisible but intense rays of the sun — damages your skin, causing deep wrinkles, dry, rough skin, liver spots, and more serious disorders, such as noncancerous (benign) and cancerous (malignant) skin tumors.

For the most complete sun protection, use all three of these methods:

Avoid the sun during high-intensity hours. The sun's rays are most damaging from 10 a.m. to 4 p.m. Reduce the time you spend outdoors during these hours.
Wear protective clothing. Cover your skin with clothing, such as long-sleeved shirts, long pants and wide-brimmed hats. Also, keep in mind that certain clothing styles and fabrics offer better protection from the sun than do others. For example, long-sleeved shirts offer better protection than short-sleeved shirts do. And tightly woven fabrics such as denim are better than loosely woven fabrics such as knits.
Use sunscreen. Apply sunscreen liberally 20 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.

2. Don't smoke

Smoking can accelerate the normal aging process of your skin, contributing to wrinkles. Skin changes from smoking can be seen in young adults who have been smoking for as few as 10 years.

Smoking causes narrowing of the blood vessels in the outermost layers of skin. This decreases blood flow, depleting the skin of oxygen and nutrients, such as vitamin A, that are important to skin health. All of these factors increase damage to the elastic fibers (elastin) and collagen which give your skin strength and elasticity.

In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — may contribute to wrinkles. It's also possible that repeated exposure to the heat from burning cigarettes may damage your facial skin over time.

3. Wash your skin gently

Cleaning is an essential part of caring for your skin. The key is to treat your skin gently.

Use warm water and limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time to about 15 minutes or less, and use warm, rather than hot, water.
Avoid strong soaps. Strong soaps — those most capable of stripping oil from your skin — can leave your skin dry. Instead, choose mild soaps with oils and fats added to them during the soap manufacturing process.
Avoid irritating additives. If your skin is sensitive, avoid products containing perfumes or dyes. These can irritate your skin and may trigger an allergic response.
Remove eye makeup carefully. Use a soft sponge, cotton cloth or cotton balls when removing eye makeup to avoid damaging the delicate tissue around your eyes. If you wear heavy, waterproof makeup, you may need to use an oil-based product such as petroleum jelly.
Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on the skin. Immediately moisturize your skin with an oil or cream.

4. Moisturize regularly

Moisturizers help maintain your skin's natural moisture levels. They work by providing a seal over your skin — to keep water from escaping — or by slowly releasing water into your skin.

The moisturizer that's best for you and the frequency with which you need to moisturize depends on many factors, including your skin type, your age and whether you have specific conditions such as acne. A good way to test if you need a moisturizer is to wait 20 minutes after bathing. If your skin feels tight, you should apply a moisturizer.

Select a moisturizer with a sun protection factor (SPF) of at least 15 to help protect your skin from damaging ultraviolet rays. If you have sensitive skin, look for products free of heavy dyes, perfumes or other additives. If your skin is very dry, you may want to apply an oil, such as baby oil, while your skin is still moist. Oil has more staying power than moisturizers do and prevents the evaporation of water from the surface of your skin. If your skin is oily, you may want to skip moisturizing.

5. Shave carefully

Shaving is a common and inexpensive way to remove unwanted hair. But shaving can cause skin irritations, especially if your skin is thin, dry or very sensitive. For a smooth shave:

Press a warm wash cloth on your skin before shaving to soften the hair. Or shave after a warm bath or shower.
Don't shave dry skin, which can cause razor burn. Apply shaving cream, lotion or gel before shaving to protect and lubricate your skin.
Use a clean, sharp razor. If using an electric razor, don't use the closest setting, which can irritate the skin.
Shave in the direction of hair growth, not against it.
Rinse your skin afterwards with warm water.

If irritation does occur, apply a lotion that doesn't contain ethyl or isopropyl alcohol. Though alcohol and alcohol-based products may feel cooling, they don't really soothe irritated skin because the alcohol evaporates rapidly from the skin.

By mayoclinic.com

Arthritis Advice

2006-07-21T16:34:00.000+08:00

“Arthritis” is not just a word doctors use when they talk about painful, stiff joints. In fact, there are many kinds of arthritis, each with different symptoms and treatments. Most types of arthritis are chronic. That means they can go on for a long period of time.

Arthritis can attack joints in almost any part of the body. Some forms of arthritis cause changes you can see and feel—swelling, warmth, and redness in your joints. In some the pain and swelling last only a short time, but are very bad. Other types cause less troublesome symptoms, but still slowly damage your joints.

Common Kinds of Arthritis

Arthritis is one of the most common diseases in this country. Millions of adults and half of all people age 65 and older are troubled by this disease. Older people most often have osteoarthritis, rheumatoid arthritis, or gout.

Osteoarthritis (OA) is the most common type of arthritis in older people. OA starts when cartilage begins to become ragged and wears away. Cartilage is the tissue that pads bones in a joint. At OA’s worst, all of the cartilage in a joint wears away, leaving bones that rub against each other. You are most likely to have OA in your hands, neck, lower back, or the large weight-bearing joints of your body, such as knees and hips.

OA symptoms can range from stiffness and mild pain that comes and goes with activities like walking, bending, or stooping to severe joint pain that keeps on even when you rest or try to sleep. Sometimes OA causes your joints to feel stiff when you haven’t moved them in a while, like after riding in the car. But the stiffness goes away when you move the joint. In time OA can also cause problems moving joints and sometimes disability if your back, knees, or hips are affected.

What causes OA? Growing older is what most often puts you at risk for OA. Other than that, scientists think the cause depends on which part of the body is involved. For example, OA in the hands or hips may run in families. OA in the knees can be linked with being overweight. Injuries or overuse may cause OA in joints such as knees, hips, or hands.

Rheumatoid Arthritis (RA) is an autoimmune disease. In RA, that means your body attacks the lining of a joint just as it would if it were trying to protect you from injury or disease. For example, if you had a splinter in your finger, the finger would become inflamed—painful, red, and swollen. RA leads to inflammation in your joints. This inflammation causes pain, swelling, and stiffness that lasts for hours. This can often happen in many different joints at the same time. You might not even be able to move the joint. People with RA often don’t feel well. They may be tired or run a fever. People of any age can develop RA, and it is more common in women.

RA can attack almost any joint in the body, including the joints in the fingers, wrists, shoulders, elbows, hips, knees, ankles, feet, and neck. If you have RA in a joint on one side of the body, the same joint on the other side of your body will probably have RA also. RA not only destroys joints. It can also attack organs such as the heart, muscles, blood vessels, nervous system, and eyes.

Gout is one of the most painful forms of arthritis. An attack can begin when crystals of uric acid form in the connective tissue and/or joint spaces. These deposits lead to swelling, redness, heat, pain, and stiffness in the joint. Gout attacks often follow eating foods like shellfish, liver, dried beans, peas, anchovies, or gravy. Using alcohol, being overweight, and certain medications may also make gout worse. In older people, some blood pressure medicines can also increase your chance of a gout attack.

Gout is most often a problem in the big toe, but it can affect other joints, including your ankle, elbow, knee, wrist, hand, or other toes. Swelling may cause the skin to pull tightly around the joint and make the area red or purple and very tender. Your doctor might suggest blood tests and x-rays. He or she might also take a sample of fluid from your joint while you are having an attack.

Other forms of arthritis include psoriatic arthritis (in people with the skin condition psoriasis), ankylosing spondylitis (which mostly affects the spine), reactive arthritis (arthritis that occurs as a reaction to another illness in the body), and arthritis in the temporomandibular joint (where the jaw joins the skull).

Warning Signs

You might have some form of arthritis if you have:

Lasting joint pain,
Joint swelling,
Joint stiffness,
Tenderness or pain when touching a joint,
Problems using or moving a joint normally, or
Warmth and redness in a joint.

If any one of these symptoms lasts longer than 2 weeks, see your regular doctor or a rheumatologist. If you have a fever, feel physically ill, suddenly have a swollen joint, or have problems using your joint, see your doctor sooner. Your health care provider will ask questions about your symptoms and do a physical exam. He or she may take x rays or do lab tests before suggesting a treatment plan.

Treating Arthritis

Each kind of arthritis is handled a little differently, but there are some common treatment choices. Rest, exercise, eating a healthy, well-balanced diet, and learning the right way to use and protect your joints are key to living with any kind of arthritis. The right shoes and a cane can help with pain in the feet, knees, and hips when walking. You can also find gadgets to help you open jars and bottles or to turn the door knobs in your house more easily.

In addition, there are also medicines that can help with the pain and swelling. Acetaminophen can safely ease arthritis pain. Some NSAIDs (nonsteroidal anti-inflammatory drugs), like ibuprofen and naproxen, are sold without a prescription. Other NSAIDs must be prescribed by a doctor. But in 2005, the U.S. Food and Drug Administration (FDA) warned people about the possible side effects of some NSAIDs, both those sold with or without a prescription. You should read the warnings on the package or insert that comes with the drug. Talk to your doctor about if and how you should use acetaminophen or NSAIDs for your arthritis pain. You can also check with the FDA for more information about these drugs.

Some treatments are special for each common type of arthritis.

Osteoarthritis. Medicines can help you control OA pain. Rest and exercise will make it easier for you to move your joints. Keeping your weight down is a good idea. If pain from OA in your knee is very bad, your doctor might give you shots in the joint. This can help you to move your knee and get about without pain. Some people have surgery to repair or replace damaged joints.

Rheumatoid Arthritis. With treatment, the pain and swelling from RA will get better, and joint damage might slow down or stop. You may find it easier to move around, and you will just feel better. In addition to pain and anti-inflammatory medicines, your doctor might suggest antirheumatic drugs, called DMARDs (disease-modifying antirheumatic drugs). These can slow damage from the disease. Medicines like prednisone, known as corticosteroids, can ease swelling while you wait for DMARDs to take effect. Another type of drug, biologic response modifiers, blocks the damage done by the immune system. They sometimes help people with mild-to-moderate RA when other treatments have not worked.

Gout. If you have had an attack of gout, talk to your doctor to learn why you had the attack and how to prevent future attacks. The most common treatment for an acute attack of gout uses NSAIDs or corticosteroids like prednisone. This reduces swelling, so you may start to feel better within a few hours after treatment. The attack usually goes away fully within a few days. If you have had several attacks, your doctor can prescribe medicines to prevent future ones.

Exercise Can Help

Along with taking the right medicine and properly resting your joints, exercise is a good way to stay fit, keep muscles strong, and control arthritis symptoms. Daily exercise, such as walking or swimming, helps keep joints moving, lessens pain, and makes muscles around the joints stronger.

Three types of exercise are best if you have arthritis:

Range-of-motion exercises, like dancing, relieve stiffness, keep you flexible, and help you keep moving your joints.
Strengthening exercises, such as weight training, will keep or add to muscle strength. Strong muscles support and protect your joints.
Aerobic or endurance exercises, like bicycle riding, make your heart and arteries healthier, help prevent weight gain, and improve the overall working of your body. Aerobic exercise also may lessen swelling in some joints.

The National Institute on Aging (NIA) has a free 80-page booklet on how to start and stick with a safe exercise program. The Institute also has a 48-minute companion video. See the last panel of this Age Page for more information. Before beginning any exercise program, talk with your doctor or health care worker.

Other Things to Do

Along with exercise and weight control, there are other ways to ease the pain around joints. You might find comfort by applying heat or cold, soaking in a warm bath, or swimming in a heated pool.

Your doctor may suggest surgery when damage to your joints becomes disabling or when other treatments do not help with pain. Surgeons can repair or replace these joints with artificial (man-made) ones. In the most common operations, doctors replace hips and knees.

Unproven Remedies

Many people with arthritis try remedies that have not been tested or proved to be helpful. Some of these, such as snake venom, are harmful. Others, such as copper bracelets, are harmless, but also unproven.

How can you tell that a remedy may be unproven?

The remedy claims that a treatment, like a lotion or cream, works for all types of arthritis and other diseases,
Scientific support comes from only one research study, or
The label has no directions for use or warning about side effects.

Areas for Further Research

Recent studies suggest that Chinese acupuncture may ease OA pain for some people. Others try dietary supplements, such as glucosamine and chondroitin. Research now shows that these two dietary supplements may help lessen your OA pain. Scientists are studying alternative treatments, such as these two supplements, to find out how they work and if they keep the joint changes caused by arthritis from getting worse. More information is needed before anyone can be sure.

Talk to Your Doctor

Most importantly, do not take for granted that your pain and arthritis are just part of growing older normally. You and your doctor can work together to safely lessen the pain and stiffness that might be troubling you and to prevent more serious damage to your joints.

By niapublications.org

Preventing Foot Problems

2006-07-16T13:48:00.000+08:00

Since most foot problems are caused by abuse and neglect, there are many things you can do to help prevent problems.

Medical visits

Report any foot pain or discomfort to your doctor. Your feet are not supposed to hurt.

Have a foot checkup at age 50, or earlier if you are very active.

Make sure your children's feet are checked regularly throughout infancy and childhood.

Exercise and your feet

Wear appropriate, properly fitted athletic shoes when you exercise.

Walk often. Walking is the best exercise for your feet. It also contributes to your general health by improving circulation, contributing to weight control and promoting all-around well-being.

Emphasize proper technique and basic movement skills in all sports, especially in children younger than age 10.

Warm up before participating in sports, at any age.

Vary your sports. (Experts say that children who concentrate on a single sport at too young an age are more likely to develop injuries of the foot and ankle. Save specialization in sports for the late teens.)

Avoid walking barefoot on dirty pavements or littered ground. It can expose feet to painful skin infections, splinters and lacerations.

Buying footwear

Shop for shoes in the afternoon. Your feet tend to swell during the day, and it's best to buy shoes to fit you then.

Have your feet measured every time you purchase shoes.

Have your feet measured while you're standing.

Try shoes on both feet. Many people have one foot larger than the other. It's best to fit the larger one.

Realize that high-heels, pointy-toed shoes and certain other dictates of fashion can harm your feet. If you must wear them, do so infrequently and for short periods of time.

Recognize the signs of ill-fitting shoes. (For example, corns and calluses are caused by friction from skin rubbing against bony areas of the feet, usually caused by shoes that don't fit properly.)

It's best to have more than one pair of shoes, and alternate wearing them to avoid rapid deterioration of the shoes.

The condition of the shoe is more important than the price tag or brand name.

Excessive wearing of the outsole, loss of shoe counter support, or wearing out in the midsole indicates it's time to replace the shoes.

Toenail tips

Trim your toenails straight across with clippers specially designed for the purpose.

Leave toenails slightly longer than the tips of your toes.

By healthatoz.com

Typical Foot Problems

2006-07-16T13:25:00.000+08:00

Following are 12 of the most common foot problems. Find out about the symptoms and suggested treatments. Be sure to see your doctor if you suspect you have a problem.

The Foot Health Foundation of America, a national health initiative, lists many of the following common foot ailments. Others are listed by the American Association of Orthopaedic Surgeons. Also included below are brief descriptions and suggested treatments for each condition. As always, any chronic pain, swelling or other problems of the feet or body should be professionally evaluated.

Achilles tendinitis

Irritation and inflammation of the tendon that attaches to the back of the heel bone.

Can be caused by improper warm up or over-training.

Can be treated with ice, rest, aspirin or anti-inflammatory medications.

Should be evaluated by your health care professional.

Bunions

Misaligned big toe joints that can become swollen and tender. Painful enlargement at the joint of big toe. Also occurs on the little toe from sitting cross-legged for long periods of time (tailor's bunion).

First joint of the big toe may slant outward. The second joint may slant toward the other toes.

Condition tends to be hereditary but can be aggravated by shoes that are too narrow in the forefoot and toe.

Surgery is frequently recommended to correct the problem.

After age 65, there is a 200 percent greater risk of developing a bunion.

Corns/calluses

Areas of thick, dead layers of skin. (Serves as padding over skin tissue under excessive pressure: a reaction to foot abuse and stress.)

Usually results from repeated wearing of tight, ill-fitting shoes (high heels, etc.). Most common on big toe and fifth toe. Calluses also are found underneath ends of foot bones. Soft corns may also develop between the toes.

May be caused by obesity, problems with walking motion, flat feet, loss of fat pad on foot bottom, bony prominences and other problems.

See your foot doctor for a thorough examination of your feet.

Get both feet properly fitted for shoes. Wear thick socks for sports activities and recreational walking. Pads and orthotics may be prescribed. Surgery is the last resort.

Avoid temptation to remove corns and calluses with razors/knives.

Hammertoe

A condition, usually stemming from muscle imbalance, in which the toe is bent in a claw-like position.

Most frequently occurs with the second toe, often when a bunion slants the big toe toward and under it.

Selecting shoes and socks that do not cramp the toes will help alleviate aggravation.

Shoe inserts or pads may help. If no improvement, surgical treatment many be necessary.

Heel pain/spurs

Growths of bone on the underside, forepart of the heel bone.

Can be inflammation of connective tissue on the sole of the foot.

Occurs when the plantar tendon pulls at its attachment to the heel bone. Can later calcify to form a spur.

Strain to the ligament can be reduced with proper warm-up and the use of appropriate athletic shoes.

May improve spontaneously. Medication and shoe inserts may be helpful.

Steroid injections and walking casts may be prescribed if pain continues. Surgery is only recommended in the most troublesome cases.

Ingrown toenails

Nails whose corners or sides dig painfully into the skin.

Frequently caused by improper nail trimming. May also be caused by shoe pressure, injury, fungus infection, heredity and/or poor foot structure.

Can be prevented by trimming toenails straight across, selecting proper shoe style and size, and paying attention to foot pain.

Because of shoe styles, women are 50 percent more likely than men to have ingrown toenails.

Neuromas

Enlarged benign growths of nerves, most common between the third and fourth toes.

Caused by tissue rubbing against and irritating the nerves, or "pinched nerve." Ill-fitting shoes (usually tight) or abnormal bone structure also can create the condition.

Pain may radiate from tissue buildup through toes.

Treatments include shoe inserts (orthotics) and/or cortisone injections, but surgical removal of the growth is sometimes necessary.

Plantar fasciitis (See Heel Pain)

Pain on the bottom of the feet -- very irritating, but rarely serious.

Commonly traced to an inflammation of the plantar fascia, the tissue that connects your heel bone and toes.

A podiatrist or physician can evaluate and may prescribe customized shoe inserts to help alleviate the pain. According to the Mayo Clinic, there is no quick cure to this condition. It can take six months or longer before your heel is back to normal. Custom orthotic devises, ultrasound, corticosteroids, night splints, or surgery may be recommended.

Plantar warts

Occur on sole of the foot and may look like calluses. Grows inward. May be one or many.

Caused from an infection by a virus.

May cause severe pain when walking.

Difficult to treat but often improves with salicylic acid (available at drug stores without prescription).

Other treatments by physicians may include injecting with medication, freezing with liquid nitrogen, and on very rare occasions, surgery.

Sesamoiditis

Problems with two small bones (the sesamoids, known as the "ball bearings of the foot") found beneath the first metatarsal bones.

May inflame or rupture under the stress of exercise.

Can be relieved with proper shoe selection and orthotics.

Shin splints

Pain at either side of the leg bone.

Caused by muscle or tendon inflammation.

Commonly related to collapsing arch (excessive foot pronation) but may be related to muscle imbalance in the leg.

Proper stretching and corrective shoe inserts can help prevent shin splints.

Stress fractures (different from "complete" fractures)

Incomplete cracks in bone.

Caused by overuse.

Heal quickly with complete rest. Extra padding in shoes helps prevent them.

Left untreated, they may become complete fractures that require a cast and immobilization.

Fungal infections

Most fungi are harmless until they penetrate the skin. A fungus can invade through minor cuts, causing the nail to separate from the bed. The fungus can cause the nail to thicken and become yellow or brownish. Pressure from a thickened nail or the buildup of debris may cause the toe to become painful. Treatment can consist of filing the nail plate down with a surgical burr, in addition to oral or topical medications.

Fungal foot problems are painful infections. A synthetic antifungal agent such as Penlac® (ciclopirox) inhibits the growth of dermatophytes, a type of fungus that grow on the skin, hair and nails. These infected nails can become white, thick and brittle, causing pain in people when they walk or do other simple activities.

By healthatoz.com

Flat Facts About High Heels

2006-07-16T12:36:00.000+08:00

If you're a high-heel kind of a girl, we bet you're slipping on those spiky heels or platform pumps because you like the way they make your calves and clothes look. Plus, hey, guys dig them.

Women know high heels aren't good for their feet, and they don't deny that they're uncomfortable. In fact, a Gallup Poll found that 37 percent of women surveyed said they would continue to wear high heels, even though they did not think them comfortable. Mark it up to the price of beauty.

Feet aren't made for heels

Despite what you're willing to tolerate as a lover of heels, you may be underestimating the damage that high heels can cause, beyond just having sore feet at the end of the day.

Not surprisingly, doctors of podiatric medicine (foot doctors) and orthopaedic surgeons see no value in high heels, which they generally define as pumps with heels of more than two inches.

You know those lovely curves you get with high heels? "It's not a normal anatomical position," says Teisha Chiarelli, a podiatrist in Glendale, Ariz.

Physicians say high heels are "biomechanically and orthopedically unsound," citing medical, postural and safety faults of such heels, according to the American Podiatric Medical Association. Among the litany of problems to which stilettos and their sister heels contribute are knee and back problems, disabling injuries in falls and shortened calf muscles, not to mention an awkward, unnatural gait.

Uncovering women's footwear problems

While most high-heel fans aren't so willing to totally abandon their high pumps, a survey indicates that many might be willing to make some adjustments - to a point.

In an online survey by the American Academy of Orthopedic Surgeons, 80 percent of the women respondents said their feet hurt, and nearly 60 percent of them 'fessed up to wearing uncomfortable shoes for at least an hour a day. The good news, though, is that 85 percent of the women with aching feet said that they had changed the kind of shoes they wear or wear them less often.

The survey, which involved 1,724 women, also revealed that:

'Work' or 'style' are the reasons why women wear uncomfortable shoes.

Calluses and heel pain were the top shoe-related foot ailments.

Women also complain about such conditions as bunions, swelling of the joint at the base of the big toe; hammertoes, a permanent bend in the middle joint of a toe; neuromas, nerve problems that cause shooting pain into the toes; ingrown toenails; and even stress fractures.

Chiarelli says high heels are a particular cause of concern.

"I've got elderly women come in who swear they've worn high heel shoes all their lives and say they can't wear a flat shoe. They get a physiologically shorter Achilles tendon. Over a period of time, we accommodate that position," she says.

Typically, Chiarelli says feet swell throughout the day and poorly fitting shoes won't accommodate that swelling. Sometimes the pain is achy, "almost a bone bruising," she says, or a sharp pain between the bones in the ball of the foot.

"We're looking at bony problems where the toes are starting to curl up from being in a narrow or pointed toe box," she says. "Probably the patient with the ugliest feet is a dancer because she's wearing toe shoes or high heels for dancing."

"Bony problems" are such a big part of foot problems that podiatrists even have a high-heel nickname for one condition - a pump bump. "It's a big old bump on the back of your heel," Chiarelli says. "It's like a callus of bone on the back of the heel from the shoe rubbing the bone."

Nail problems also are common from the constant pressure of toes being pressed against the end of the shoe. That can cause the nail to thicken and promote the growth of foul-smelling fungus. Plus, if a person has curved toenails, it can induce or exacerbate painful in-grown nails.

Changing your heel habits

If you just can't imagine life without heels, Chiarelli suggests choosing styles with squared-off toes and shorter, chunkier heels instead of stilettos.

However, it should be noted that a Harvard University study published in the medical journal The Lancet found that wide-heeled shoes cause problems, too.

Researchers found that while women who wore stick-thin heels were more likely to develop problems in their feet, including tendonitis and bone deformities, women who pulled on thick heels were as prone to develop serious and potentially debilitating knee problems.

"They are better for your feet than stiletto heels but just as bad for your knees," Casey Kerrigan, M.D., lead researcher of the Harvard study, says about wider-heeled shoes.

If a wide-heeled shoe isn't you anyway, then follow some of Chiarelli's other tips for female shoe shoppers:

Look for thicker soles for absorbing shock better and putting less pressure on the foot as well as an upper material, such as leather or microfiber, that will give a little to allow the foot to swell without pinching. "Those will still look nice and not hurt so badly," she says.

If you simply must wear high heels, then limit the time you wear them. Wearing flatter shoes or tennis shoes for walking long distances, such as to and from the office, and then changing into your heels once you get to work.

Give your feet a nice massage or soak them in lukewarm water at the end of the day. "If your foot has been put in that funny position all day, it feels like it's stuck that way," Chiarelli says. "Treat yourself."

If you want to want to be good to your feet, then consider following the American Podiatric Medical Association's recommendation on "perhaps the best shoe you can buy from an orthopedic point of view" - a walking shoe with ties (not a slip-on), a Vibram-type composition sole, and a relatively wider heel, no more than a half or three-quarters of an inch in height.

Dull, yes, but safe.

By healthatoz.com

Injury Prevention

2006-07-15T17:09:00.000+08:00

Common Misconceptions

Coaches and athletes believe that males have higher injury rates than females. Male and female athletes have about the same injury rate per hour of training. Among runners it is considered that training speed is the cause of injuries (Speed Kills) but research indicates that there is no link between speed and injury risk.

Do not overdo it

The amount of training you carry out plays a key role in determining your real injury risk. Studies have shown that your best direct injury predictor may be the amount of training you completed last month. Fatigued muscles do a poor job of protecting their associated connective tissues, increasing the risk of damage to bone, cartilage, tendons and ligaments. If you are a runner, the link between training quantity and injury means that the total mileage is an excellent indicator of your injury risk. The more miles you accrue per week, the higher the chances of injury. One recent investigation found a marked upswing in injury risk above 40 miles of running per week.

The two best predictors of injury

If you have been injured before you are much more likely to get hurt than an athlete who has been injury free. Regular exercises has a way of uncovering the weak areas of the body. If you have knees that are put under heavy stress, because of your unique biomechanics during exercises, your knees are likely to hurt when you engage in your sport for a prolonged time. After recovery you re-establish your desired training load without modification to your biomechanics then your knees are likely to be injured again.

The second predictor of injury is probably the number of consecutive days of training you carry out each week. Scientific studies strongly suggest that reducing the number of consecutive days of training can lower the risk of injury Recovery time reduces injury rates by giving muscles and connective tissues an opportunity to restore and repair themselves between work-outs.

Psychological factors

Some studies have shown that athletes who are aggressive, tense, and compulsive have a higher risk of injury than their relaxed peers. Tension may make muscles and tendons taughter, increasing the risk that they will be harmed during work-outs.

Weak muscles

Many injuries are caused by weak muscles which simply are not ready to handle the specific demands of your sport. This is why people who start a running program for the first time often do well for a few weeks but then, as they add the mileage on, suddenly develop foot or ankle problems, hamstring soreness or perhaps lower back pain. Their bodies simply are not strong enough to cope with the demands of the increased training load. For this reason, it is always wise to couple resistance training with regular training.

Muscle imbalance

Screening for muscle imbalances is the current cutting edge of injury prevention. The rationale behind this is that there are detectable and correctable abnormalities of muscle strength and length that are fundamental to the development of almost all musculoskeletal pain and dysfunction. Detection of these abnormalities and correction before injury has occurred should be part of any injury prevention strategy. Assessment of muscle strength and balance and regular sports massage can be beneficial in this strategy.

Muscle Stiffness

Muscle stiffness refers to the ratio between the change in muscle resistance and the change in muscle length. Muscle stiffness is thought to be directly related to muscle injury risk and so it is important to reduce muscle stiffness as part of a warm up. Research has indicated that only dynamic stretches - slow controlled movements through the full range of motion - decrease muscle stiffness. Static exercises did not decrease muscle stiffness.

This suggests that dynamic stretches are the most appropriate exercises for warming up and not static stretching exercises. Static stretches are perhaps more appropriate for the warm down as they help to relax the muscles and increase their range of movement.

Trigger Points

A "trigger point" (TP), which is often caused by the muscle being overloaded, is a thick knot in a muscle which is palpable and tender (even painful to the touch).

Trigger points can be caused by: training errors, inadequate preparation, worn shoes or equipment, poor biomechanics, muscle fatigue, poor flexibility, nutritional factors (vitamin deficiency), psychological factors (lack of sleep, stress).

Treatment of a TP (separating the fibres of the muscle knot) can be achieved by applying direct pressure to the point for 10 to 20 seconds, gradually releasing the pressure and repeating the process 4 of 5 times. The amount of pressure, which will depend on the sensitivity of the TP, can be applied by using one or both thumbs.

A number of treatments may be required but as the sensitivity (pain) of the TP reduces it will become harder to find. If after a couple of treatments the pain does not reduce then you should seek medical advice. Alternative approach to treating a TP is sports massage where petrissage, friction and effleurage techniques can be used to help breakdown the TP.

Trigger points are an early warning to a potential serious injury so checking for TPs is very beneficial. A regular massage is well worth is as the therapists, when conducting a massages, can check for TPs and treat them.

Make it specific

Resistance training can fortify muscles and make them less susceptible to damage, especially if the strength building exercises involve movements that are similar to those associated with the sport. Time should be devoted to developing the muscle groups, strength training, appropriate to the demands of your sport. If you are a thrower then lots of time should be spent developing muscles at the front of the shoulder which increases the force with which you can throw, but you must also work systematically on the muscles at the back of the shoulder which control and stabilise the shoulder joint.

Injury prevention tips

Avoid training when you are tired
Increase your consumption of carbohydrate during periods of heavy training
Increase in training should be matched with increases in resting
Any increase in training load should be preceded by an increase in strengthening
Treat even seemingly minor injuries very carefully to prevent them becoming a big problem
If you experience pain when training STOP you training session immediately
Never train hard if you are stiff from the previous effort
Pay attention to hydration and nutrition
Use appropriate training surfaces
Check training and competition areas are clear of hazards
Check equipment is appropriate and safe to use
Introduce new activities very gradually
Allow lots of time for warming up and cooling off
Check over training and competition courses beforehand
Train on different surfaces, using the right footwear
Shower and change immediately after the cool down
Aim for maximum comfort when travelling
Stay away from infectious areas when training or competing very hard
Be extremely fussy about hygiene in hot weather
Monitor daily for signs of fatigue, if in doubt ease off.
Have regular sports massage

Coaches

The key is rapid action when the injury first appears and a lot of psychological support to back up the remedial treatment. Educate yourself and your athletes in the art of Cryotherapy. It is when things are not going well that the athlete really needs their coach. It is important for the coach to have an alternative training program to help the athlete through the injury recovery period.

By brianmac.demon.co.uk

Choose Healthy Foods to Fit your Lifestyle

2006-07-11T17:17:00.000+08:00

A Healthy Lifestyle

There are several diets that all lead to successful weight loss if you follow them exactly as they are designed. That doesn't mean every food that fits into a diet is healthy, and it does mean you have to change your eating patterns to fit the diet's rules. We feel like failures because we lose weight and then return to our old eating patterns. The weight we worked so hard to lose comes back and we return to a diet. We lose the weight once more, and go up and down and up and down. We become slaves to the diets.

Rather than worry about the mirror and the scale, let's think about our lifestyle and our health. Being healthy doesn't mean you have to be a size 4 or a size 2. It means feeling good physically and emotionally. It means having energy and enjoying every day. It isn't difficult to lead a healthy lifestyle, feel great, and still have room for the occasional treat. Let me show you how.

Good Foods To Eat

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so choose more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.

Any pasta or baked goods should be made from whole grains. Avoid white breads and noodles because they are made from flour that has had much of the nutritional content removed and the high starch content in white bread will affect your blood sugar as quickly as regular sugar. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.

Shop for lean meats and don't forget the fish. The omega 3 oils in ocean fish are often deficient in our diets, so serve seafood 2 or 3 times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison are healthier than higher fat beef. Processed lunch meats, hot dogs, bacon, and sausages have a lot of junk in them you don't want in your body, but if you love these meats, find healthier versions sold at health food stores.

Remember to eat a variety of foods because some people become sensitive to foods they eat frequently. Try different grains, such as spelt, as a substitute for wheat and try rice milk or almond milk in place of cow's milk. Eat new foods you think you may not like...it can be a lot of fun.

Stick to water as your main beverage, and avoid sodas (both sugary and diet). If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water. Some herbal and green teas may add great benefits to your health, but avoid too much caffeine.

Assess Your Lifestyle

Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change. Consider these questions, then read on for tips to help you add healthy foods:

Do you eat because you are bored, sad, or happy?
Do you snack in front of the TV without even giving it much thought?
Are most of your meals eaten at home or in restaurants?
How often do you eat fast food?
Do you like to cook?
How often do you grocery shop?
Do you skip breakfast or lunch, then overeat later in the day?
How big are the portions you consume?
Do you crave sweets?
Are there foods you won't give up?

Solutions For Snackers

If you are an emotional eater, keep the junk food like potato chips, tortilla chips, ice cream, and candy out of the house. Keep healthy snacks like fruits, crunchy vegetables with dips, or nuts handy. If you absolutely feel the need for a treat, then purchase a small piece of high quality chocolate or your favorite treat and enjoy it, just don't buy any to bring home.

The same tips are helpful for those who enjoy TV snacking at home. If you don't want to give up nibbling while while watching your shows, keep low calorie foods close by, because it is very easy to eat too much when you are entranced by your favorite drama, football game, or cooking show.

Tips For Eating Out

It is difficult to maintain good health if you eat out a lot. Those salads might not be as appealing as a greasy cheeseburger and fries. Restaurants frequently serve huge portions of food too, much more than you need. If you can't hold your resolve to stick to the salads, compromise; pick out an appetizer that you love, combine it with a salad or a cup of soup, and skip the larger entrees. You can also share a meal or take half of it home. Dying for desert? Order as small a size as possible, or maybe just one scoop of ice cream, rather than a larger, heavier desert. Try a dish of mixed berries topped with nuts and a small bit of whipped cream. Be careful with the after-dinner drinks as well. Maybe just one glass of wine with your meal. If you eat a lot of fast food, you have found out how difficult it is to feel good and stayhealthy.Some places have added salads and some better choices, but it really isn't a good way to eat. Keep fast food dining to a minimum, don't go with the super sizes, and choose places that offer more fresh ingredients.

Eating At Home

If you hate to cook, all that fresh produce you bought may just rot in your refrigerator. Depending on your budget, you might prefer to purchase prepared foods from markets that specialize in healthy, whole foods, or even hire a personal chef to prepare meals that only need to be heated and served. If you have a tighter budget, perhaps you can set aside some time on weekends to prepare meals and freeze them to be reheated later that week.

It is important to be prepared if you are going to eat good foods at home and not run out for fast food after work. Unfortunately grocery shopping can be very tedious. Set aside enough time to do your shopping for a few days' worth of healthy food and ingredients. Make a list and stick to it. Don't go shopping when you are hungry, and once you are at the store, stay away from the junk and the processed food aisles. Buy lots of fresh produce and choose lean meats and fish. Stay away from processed meats, fake cheese products and avoid the snack aisle. Better yet, shop for organic products whenever possible. If you have no choice but to shop infrequently, choose frozen fruits and vegetables over canned, as they retain more of their nutrients.

Don't Skip Meals

If you skip breakfast, you may find that you lose energy by midmorning. Rather than skipping breakfast completely, split it in half. Eat a small breakfast early, such as an egg, small serving of oatmeal, or some yogurt. Have a small snack on hand such as raisins and 10 or 12 almonds to eat at midmorning. This split breakfast is a much better solution than reaching for coffee or candy bars to perk yourself up.

Control Portion Size

Our stomachs really aren't that large. Without stretching, the stomach will hold about 2 cups of food, but because the stomach will stretch, it can hold considerably more food than we need at any given meal.

When you eat at home, serve your meals already dished up on individual plates rather than family style at the table. You will be less likely to reach for "seconds" that way. At restaurants, ask for "take home" containers and take half of your meal home. Avoid buffets, unless you are very disciplined. It is way too tempting to load up 3 or 4 plates plus dessert!

Tame Your Sweet Tooth

Curb your cravings for sweets with fruits and stay away from sugary snacks and pastries. These treats have lots of calories, are loaded with unhealthy fats, plus some people seem to become addicted to these high carb foods. If the fruits and berries aren't sweet enough for you, add just a bit of Splenda, or stevia, but try to wean yourself off of these products. Your taste buds can learn to love fresh fruit without the added sweeteners. Avoid sodas and try iced herbal teas, or ice water with lemon or lime. If you miss the carbonation, add some fruit juice to carbonated water, as I mentioned earlier.

Things You Won't Give Up

Do you feel like you can't live without your chocolate, or your mornings just can't begin without a cup of coffee? If there are foods you won't give up, enjoy them in smaller amounts. Buy one tiny high quality piece of candy and enjoy it, but don't buy a bag full of snacks to take with you. Love your coffee? Stick with just one regular sized cup, instead of a giant 20 ounce cup. You can also switch to decaffeinated coffee, or at drink a blend of half regular coffee and half decaffeinated coffee. Limit other treats or favorite foods that aren't healthy, try to limit them to one time per week, or search for healthier versions at natural foods markets.

Rome Wasn't Built In A Day

If you can't transform your unhealthy diet over night, don't despair. Most people can't. Start implementing some of these ideas, even just one at a time. Every change you make will be one step in the right direction.

Keeping It Simple

Poor Eating

Battered and deep fried foods.

Sugary treats.

Processed meats.

Greasy snack foods.

White bread and refined pasta.

Good Eating

Green and brightly colored vegetables.

Fresh fruits.

Lean meats and fish.

Nuts, raisins, and healthy snacks.

Whole grain breads and pasta.

Cook with healthy oils like canola and olive oils.

Great Eating

Raw or lightly steamed vegetables with no heavy sauces.

Organic fruits and vegetables.

Organic, grass fed beef, bison, and poultry.

Cold water oily ocean fish.

Variety of foods including fruits, vegetables and different types of whole grains.

Add even more healthy oils like walnut or flax seed oils.

Get more of your proteins from plant sources like nuts, seeds, and legumes.

By nutrition.about.com

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