life Women

10 Tips for Protecting Your Eyes

2011-08-10T20:30:00.000-07:00

I am constantly amazed by the links between how we live and every aspect of our health. While it's no surprise that your diet and levels of exercise can affect the health of your heart, it probably comes as a shock to learn those factors can also affect the health of your eyes.

In fact, many of the same things that lead to common chronic conditions like diabetes, atherosclerosis and even dementia also play a role in the health of your eyes.

That's why I've come up with the 10-point Eye Health Plan. I'm no eye care expert, but I am a healthy lifestyle expert. Here's what I recommend for protecting your eyes:

1.Quit smoking. If you smoke, you're much more likely to develop age-related macular degeneration, or AMD, than nonsmokers. AMD is the most common cause of blindness in those over 65. And while there are some ways to slow its progression, there is no cure.

2.Wear sunglasses and a wide-brimmed hat when you're in the sun. These two simple steps can reduce your exposure to eye-damaging UV rays up to 18-fold! And, if you wear contacts, ask your eye care specialist about contact lenses with UV protection.

3.Watch your weight. What's weight got to do with your eyes? A lot. Being overweight is a major risk factor for developing Type 2 diabetes. And diabetic retinopathy is the leading cause of blindness in those under 65. Not only that, but the Nurses' Health Study from Harvard Medical School found women with a body mass index of 30 or more (considered obese) were 36 percent more likely to develop cataracts, possibly because of some relation to high blood glucose levels.

4.Take fish oil supplements daily, or eat fish two or three times a week. There's some evidence that the omega-3 fatty acids found in fish and other foods may reduce your risk of AMD. Conversely, limit the amount of vegetable oil in your diet; there's some evidence it can increase your risk.

5.Eat three or more servings of fruit a day. In one study, women who did this reduced their risk of AMD by 36 percent compared to those who ate less than 1.5 servings.

6.Eat your spinach. What Popeye didn't know was that spinach is a rich source of lutein and zeaxanthin, powerful antioxidants that can reduce the risk of certain eye diseases, like AMD. Other good sources include any kind of leafy green vegetable such as collards and kale, as well as eggs and orange-colored fruits.

7.See your eye care professional for a full vision examination at least once every two years. Go more often if you have diabetes or any other eye-related condition.

8.Get a 30-minute walk in every day. There's some evidence that regular exercise can reduce the intraocular pressure in people with glaucoma. In one study, glaucoma patients who walked briskly four times per week for 40 minutes lowered the pressure within their eyes enough so they could stop taking their glaucoma medication.

9.Change your eye makeup every three to six months. That means new mascara, liner and powder. The makeup becomes contaminated with bacteria from your lashes and lids and can infect your eye.

10.Don't fall asleep in your daily-wear contact lenses. In fact, don't ever wear them longer than they're designed to be worn. If you want contacts that you can wear overnight, talk to your eye care professional about whether they are appropriate for you.

by Pamela M. Peeke, MD, MPH

healthywomen.org

Dr. Oz's Top 5 Anti-Aging Tips

2011-08-10T20:14:00.000-07:00

They say it happens to the best of us, and now it has happened to me: I just turned 40. I rocked my 30s and fully expect my 40s to be even more productive, exciting and fun. And, why wouldn’t they be? I’m more confident, experienced and fulfilled than ever before. So, all-in-all, I plan on embracing my 40s.

There is one little wrinkle in my plan, however. OK, make that a few wrinkles. You see, those fine lines around my eyes aren't looking so fine any more and parts of body are feeling less springy and a bit droopier. (After an energetic ascent up Mount Kilimanjaro last year, the descent was so hard on my knees I practically hobbled down.)

What's a newly anointed 40-year-old to do? I decided it's time to start caring for myself in ways better suited to a woman of my "advanced" years so I asked an expert for advice. Who did I ask? Much like my hike up the African mountain, I went straight to the top: Dr. Mehmet Oz. Here are his top anti-aging tips he shared with me.

Dr. Oz's Top 5 Anti-Aging Tips:

1.Aching knees? Grab the mini plunger you have stored under your sink to suction the stress out of the knee. It can also be used on your arms and back. Follow up with Biofreeze cream, which soothes muscle tensions.

2.Metabolism slowing down? Keep a KIND Bar on hand to hold you over between meals. This prevents overeating when you do enjoy a meal. Additionally, chewing sugar-free gum deters from mindless eating. Gum burns calories just because you are chewing.

3.Painful intercourse? There are three easy solutions to cure vaginal dryness, which is often the culprit of discomfort during sex. Estrogen cream, which can be used once a week, lubricates the vagina and restores the moisture and elasticity that is often lost after age 40. Extra-virgin olive oil, used on the skin between the vagina and anus (called the perineum), masks dryness that causes tears and burning. Water-based lubricant, which can be used inside the vagina during intercourse, makes for a more pleasurable experience for both partners and does not cause infection.

4.Wrinkles? Pay close attention to the ingredients in products to make sure that they are legitimate. The two most important ingredients are peptides, which smooth wrinkles and build collagen over time, and retinol, especially the slow-release form, which also reduces wrinkles without causing irritation or inflammation.

5.Sagging skin? Tighten up by doing weight training two times per week. Squats can tighten the thighs and buttocks, which are problem areas for most women.

Want more anti-aging tips from Dr. Oz? On this coming Monday's (Monday, November 8th) episode of The Dr. Oz Show, Dr. Oz delves into the world of women over 40, revealing his "Over 40 Survival Kit." He'll be discussing everything from anti-aging concerns to sex solutions so tune-in or set your DVR – I know I will!

by Gwynn Cassidy

healthywomen.org

5 DIY Facial Masks Good Enough to Eat

2011-08-10T20:04:00.000-07:00

Just because you're on a budget doesn’t mean you can't treat yourself to spa-status facials. Veg out by yourself or invite the girls over, and mix up these masks from ingredients you already have on hand!

For smaller pores and tighter skin: What better way to get rid of that leftover holiday eggnog than to pamper yourself with it?! Teen Vogue featured this eggnog-based facial mask as an effortless skin-saving treatment. It tightens, hydrates, cleanses and removes dead skin in just 10 minutes. Simply mix the ingredients together, apply, let sit for alloted time and rinse!

Ingredients:

1/2 packet of oatmeal

3/4 cup of Egg Nog

1/2 tsp of Flax Seed Oil

A couple of dashes of clove powder

To Calm Oily Skin: Not a big fan of breakfast? Put all those unused ingredients to good use with Marie Claire's Breakfast Mask. The oatmeal and egg yolk fight oily skin, while the honey and olive oil moisturize. Mix ingredients together, apply and leave on for 15 to 20 minutes. Rinse with lukewarm water, dry and follow with your usual moisturizer.

Ingredients:

1 egg yolk

1 tbsp honey

1 tbsp olive oil

½ cup oatmeal

To treat breakouts: This simple recipe for a Baking Soda & Orange Juice Mask featured on BeautyBets.com contains only two common kitchen ingredients! While the baking soda exfoliates the skin and fights breakouts, the orange juice tightens pores and brightens your complexion. Combine the ingredients and apply a thin layer to your face and neck. Let sit for 20 minutes (make sure you don't move your face during this time—movement will cause the mask to flake). Rinse, dry and apply moisturizer!

Ingredients:

1 tbsp pure orange juice

1 tbsp baking soda

For Dry Skin: Apparently food.com doesn’t just have recipes for delicious meals! Cook up their moisturizing Cucumber Avocado Facial Cooling Mask if you have dry skin. To make, combine all ingredients in a blender until they've reached a pasty consistency. Apply in circular upward motions to your face and neck, and let sit for 30 minutes. Rinse with warm water followed by cold water.

Ingredients:

1/2 cup chopped cucumber

1/2 cup chopped avocado

1 egg white

2 teaspoons powdered milk

To Brighten Skin: Not only does Whole Living's DIY Skin-Brightening Mask leave you with a healthy glow, but it also fights hyperpigmentation (good-bye sunspots!) by stimulating circulation and exfoliating the skin. Blend ingredients in a food processer until you reach a smooth consistency. Apply and leave on for 10 minutes. Rinse with cool water, dry and apply your usual moisturizer.

Note: The tingly sensation you'll get from this mask is due to the alpha-hydroxy acids and papain (an enzyme that breaks up dead skin cells) present in unripe papaya. If you have sensitive skin, use ripe papaya instead, which contains less papain.

Ingredients:

1/2 cup unripe papaya, diced

1 teaspoon plain yogurt

1 teaspoon honey

Have you made any of these masks at home? Do you have any DIY facial mask recipes? Share them below!

by: Kristina Kawas

healthywomen.org

GREAT OLD FASHIONED CHICKEN AND DUMPLINGS

2011-08-09T18:40:00.000-07:00

GREAT OLD FASHIONED CHICKEN AND DUMPLINGS

one cut up chicken

salt

black pepper

butter

plain flour

ice water

You will need a rolling pin and a floured surface.

Broth:

Wash and place the cut up chicken in Dutch Oven with pleanty of water to boil. Add salt to boiling chicken (to taste), black pepper and a stick of butter. Make sure there is enough water in pot to create ample broth for dumplings.

When chicken is tender and well done, remove from bone. Remove bones from broth leaving chicken meat in broth; turn onto simmer while you prepare dumplings.

Dumplings:

2 1/2 cups plain flour

1 teaspoon salt mixed into flour

Ice water (stir enough into flour mixture to make a stiff dough)

Place on the floured surface and knead, making sure the dough is stiff. Roll out with floured rolling pin until very thin, about 1/8 inch. It make take some elbow grease, but the results are well worth it!

Cut into 1 inch strips and let it dry for a few minutes. It should be partially covered with flour.

Meanwhile, turn up the chicken and broth; slowly drop the long dumplings into the boiling broth. As they cook they will become somewhat stiff; that's what you want.

When enough dumplings have been added to broth, (you may not need them all) and don't add too many because they have to boil and cook.

It's ok if some flour drops into pot with dumplings. The temperature should not be any higher than medium and as dumplings cook it will need to be turned down more. Place lid on pot and cook until dumplings began to change and become somewhat translucent. You will know when they are done because they will thicken.

Stir and enjoy...Practice and you will be in great demand at get togethers. This was taught to me by my now deceased Mother-in-law who was an excellent cook.

Enjoy!

Submitted by: Jewel

by:cooks.com

CHICKEN CHOW MEIN

2011-08-09T18:27:00.000-07:00

CHICKEN CHOW MEIN

1/4 c. vegetable oil

1 tsp. salt

1/4 tsp. pepper

2 c. sliced Chinese cabbage

3 c. thinly sliced celery

1 (1 lb.) can bean sprouts, drained

1 (4 oz.) can water chestnuts, sliced

2 tsp. sugar

2 c. chicken broth or water

2 1/2 tbsp. cornstarch

1/4 c. cold water

1/4 c. soy sauce

2 c. sliced cooked chicken, cut in slivers

Chow mein noodles

Heat oil, salt and pepper in deep skillet. Add cabbage, celery, bean sprouts, water chestnuts, and sugar. Stir in chicken broth; cook about 10 minutes. Blend cornstarch, water and soy sauce. Add to vegetable mixture and stir until mixture thickens. Add chicken. Heat through. Serve over hot chow mein noodles. Yield: 4-6 servings.

For Chicken Chop Suey serve on cooked white rice.

by:cooks.com

VOODOO CHICKEN SALAD

2011-08-09T18:23:00.000-07:00

VOODOO CHICKEN SALAD

Voodoo Dressing:

2 tablespoons Dijon mustard

2 tablespoons freshly squeezed lime juice

2 tablespoons chili paste

1 tablespoon crushed red pepper

1/3 cup real mayonnaise

3/4 cup sesame or extra virgin olive oil

1/2 cup white wine vinegar

1/4 cup soy sauce

3/4 cups sugar

2 tablespoons garlic, peeled

2 tablespoons ginger, peeled

Chicken Salad:

2 halved, grilled chicken breasts, cubed, skin removed

2 tablespoons Feta cheese (optional)

salt and pepper, to taste

paprika

This spicy dish delivers the tastes of sweet, sour, hot, and salty to the table for a refreshingly different Summertime salad.

Place all ingredients into the bowl of a blender or food processor and process until smooth. Serve over cubed just-grilled chicken breast which has been arranged over crisp lettuce sprinkled with crumbled Feta cheese.

Dress up the dish with halved cherry tomatoes or vine-ripened tomato wedges. Sprinkle with paprika for a color accent.

Submitted by: CM

by:cooks.com

PEPPERONI BREAD

2011-08-09T18:21:00.000-07:00

PEPPERONI BREAD

1 loaf frozen bread dough, thawed

1/4 tsp. oregano

1/4 tsp. Lawry's seasoned salt

1/2 tsp. parsley flakes

1/4 tsp. garlic powder

3 tbsp. butter, melted

1 (3 1/2 oz.) pkg. thin sliced Hormel pepperoni

2 c. grated Provolone cheese

Roll dough to 9 x 12 inch size on greased cookie sheet. Combine dry ingredients with melted butter. Brush on dough (save some for top). Arrange pepperoni on top and cover with cheese. Roll like jelly roll, tightly to cook like French bread. Brush with remaining butter. Bake at 350 degrees for 20 minutes. Cool for 15 minutes and slice.

by:cooks.com

BREADED BEEF CUTLETS

2011-08-09T18:16:00.000-07:00

BREADED BEEF CUTLETS

1 lb. beef cutlets (thinly sliced)

4 eggs

5 tbsp. Romano cheese

1/8 tsp. salt

1 1/4 c. corn oil

pinch of black pepper

1/8 tsp. garlic powder

1/2 tsp. parsley flakes

2 1/4 c. plain bread crumbs

In medium bowl, beat eggs, cheese, parsley, salt, garlic powder and black pepper together. Coat beef cutlets with this egg mixture. Then take cutlets out of egg mixture and bread with plain bread crumbs. In 8 inch skillet, heat 1/4 cup corn oil until very hot. (Use additional corn oil when necessary.) Fry breaded cutlets until golden brown or bake at 375 degrees until golden brown.

by:cooks.com

Foods Rich in Antioxidants for Healthy Aging

2011-08-07T17:22:00.000-07:00

Although magazine covers and "miracle" cosmetics packages all proclaim the anti-aging secrets they contain, as long as we wake up each morning, getting older is an unstoppable fact.

Perhaps a better and more attainable goal than "anti-aging" is "healthy aging"—giving our bodies and spirits what they need to reduce the risks of physical or mental decline as our 30s become our 40s, then into our 50s, 60s, and so on.

Instead of dreaming about turning back the clock, you can help keep your body strong by equipping it with the biological equivalent of fresh batteries. "Why do you have to fight against aging if you have healthy aging?" asks Barbara Shukitt-Hale, PhD, a research psychologist and behavioral neuroscientist at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. That's not just a theoretical question, no matter what your current age.

Reducing risk, one bite at a time

Oxidative stress is the cumulative, day-to-day assault our cells endure. The longer we live, the more oxidative stress our bodies experience. Dr. Shukitt-Hale and her colleagues have studied several foods that appear to repair the toll this stress takes and even protect against further damage. The foods studied also increase the number of brain cells we have and improve their functioning.

We can use such help. "As we age, our bodies are less able to deal with the oxidative stress we encounter," Dr. Shukitt-Hale says. We also become more sensitive to inflammatory responses in our central nervous systems.

While some foods have been shown to support greater health, energy and mental strength in aging bodies, the biological mechanisms that produce those results aren't fully understood yet. Many researchers believe the beneficial effects are created by the variety of nutritional components in real food, working in combination.

That means you should look in the produce aisles, not the drug aisles, to find what you need. "Very few disease processes or healthy outcomes are attained through taking vitamin supplements," says Martha Clare Morris, ScD, director of the Center of Nutrition and Aging at Rush University Medical Center, Chicago. She cites bone loss and vitamin B12 deficiency as among the few conditions that current research shows can be improved with supplements.

By contrast, when vitamins and other compounds are obtained by eating certain foods, there are big benefits. "We think eating fresh fruit or vegetables, even frozen, is better than taking supplements, because supplements don't have all the compounds," Dr. Shukitt-Hale says. In her research lab, "we've broken down foods into families of compounds, and the individual families aren't as effective" as when they function together.

Age-defying foods

You know that fruits, vegetables, whole grains and such are good for you, but some foods have been shown to be stand-outs for lowering problems linked to aging. You may want to include more of these on your shopping list:

"Brainberries": That's the nickname Dr. Shukitt-Hale and coauthor James A. Joseph, PhD, gave to blueberries and their cousins—such as blackberries, cranberries and strawberries. Berry fruits are rich in antioxidant polyphenolic compounds that protect against the age-related deterioration of cognitive and motor functions. Eating about a cup of berries a day—fresh or frozen—reduces oxidative stress (hence the term "antioxidants"), lowers inflammation and improves brain cell signaling.

Blueberries top the list of beneficial berries, but if your tastes are a bit more eclectic—arctic bramble berries, anyone?—most berry fruits carry a lot of nutritional power for their size. You may want to read the label closely: A USDA study of blueberries grown in New Jersey showed that those cultivated organically for commercial sale had higher levels of phytonutrients (beneficial compounds) than did the berries grown under conventional methods.

Red peppers, oranges, pine nuts, roasted sunflower seeds, safflower oil: Vegetables and fruits that are high in vitamin C help prevent skin appearance changes related to aging. Nuts and oils with high amounts of linoleic acid provide similar defense. Regardless of age, sun exposure or other factors, women who eat more foods that are rich in vitamin C and linoleic acid have fewer wrinkles, less skin dryness and less atrophy—the gradual thinning of skin layers.

Cocoa: It's not just for kids anymore! You may have switched to green tea for its antioxidant benefits, but cocoa is actually higher in the powerful phenolic phytochemicals that fight oxidative damage. Indeed, cocoa leads the list for antioxidant capacity—ahead of red wine, green tea and black tea. Make it with nonfat milk and you'll help strengthen your bones as well.

Spinach, kale, collards: Here's another reason to eat more vegetables: high vegetable consumption produces a slower rate of cognitive decline with age. Dr. Morris and her colleagues looked at more than 3,700 people aged 65 or older and found that those who ate about three to four daily servings of vegetables—particularly leafy greens—had much less decline in memory, recall and other mental functions than did those who ate less than one serving of veggies per day.

Walnuts: These popular nuts enabled aged rats to improve motor performance (such as walking on a plank) and thinking skills. Because of these results, researchers believe walnuts look very promising for strengthening cognition.

Fish: It's been called "brain food" for decades, but now there's evidence that fish helps keep your mental abilities strong while you age. Compared with people who ate less than one fish meal per week, those who ate fish once weekly or more often showed a slower rate of age-related cognitive decline.

by :healthywomen.org

The Skinny on Winter Dryness

2011-08-07T17:13:00.000-07:00

Boots? Check! Parka? Check! Insulated gloves? Check!

Those of us living in cold climates have a mental checklist we run through to protect our bodies before stepping outside in winter. Yet the season brings challenges in mild zones as well. Humidity drops in wintertime, and the heating systems of our homes and workplaces suck up what little moisture is in the air.

You can often feel that it's winter, even when your body is warm enough. That's because when the humidity level drops below 60 percent (either indoors or outside), your skin starts losing the moisture it needs to stay comfortable. You feel as if you're shrinking—hands tighten, face stiffens, feet crack, legs and arms get dull or ashy—and you might feel relief only when standing in a hot shower.

So the answer to winter skin problems must be to take longer, hotter showers, right? Of course, that was a trick question: in winter, your showers should be short and lukewarm, and you should only wash the vital spots (you know what they are) on a daily basis unless you've been mucking in a horse barn all day.

More tips to end winter skin woes:

•To preserve skin oils, use very mild soaps (not deodorant or scented types) or non-soap bars or gels along with warm water.

•After a brief (5 to 10 minutes only) shower, pat yourself dry. Enthusiastic towel drying will leave your skin drier than it was before the shower, as will letting water just evaporate off of you.

•Moisturize your body right after your shower to seal in water, and repeat throughout the day. Best moisturizers are ointments, such as petroleum jelly (use a little and rub in well), and even vegetable shortening. Next most effective are oil moisturizers, including baby oil and mineral oil. Cream moisturizers come next, with lotions being the least effective.

•For faces, use a moisturizer with sunscreen; for lips, petroleum jelly or lip balm. You may need a heavier moisturizer than you use in the summer.

•Protect your hands by moisturizing them after each hand washing and wearing rubber gloves when immersing them in water.

•Electric blankets may remove skin moisture, so switch to more natural coverings. Avoid heavy clothing made from wool and other rough fabrics, which can irritate your skin.

•The sun still shines in winter. It's especially harsh in snow, which reflects as much as 80 percent of harmful rays, and in higher altitudes, which increase burn risk. Wear sunscreen that blocks both UVA and UVB rays, with an SPF of at least 30. For mountain sports, a face mask and goggles protect your skin from drying wind and frostbite.

by :healthywomen.org

Beat the Heat: 7 Hot Tips for Supple Summer Skin

2011-08-07T17:11:00.000-07:00

The key to healthy skin lies beyond which soap you use. It depends on what you eat, whether you exercise, how much stress you are under and even the kind of environment in which you live and work. Summer is particularly harsh on skin so consider these seven tips for helping your skin survive the harsh rays of summer:

1. Take advantage of all the summer fruits and vegetables and eat a varied and nutritious diet. Studies show that diets high in saturated fat, including meat, butter and full-fat dairy, as well as soft drinks, cakes and pastries increased the likelihood of skin wrinkling. Follow a diet high in vitamin A, E and C and essential fatty acids.

2. Don't forget to wash down your nutritious foods with a big glass of water. In fact, aim for at least eight to 10 glasses of water a day for optimum skin results.

3. Get out in the warm weather and exercise! Exercise flushes impurities out of your skin and promotes production of sebum, or oil, you skin's natural moisturizer and enhances blood flow to the skin.

4. Here's another reason to stop smoking...smoking constricts blood vessels, reducing blood flow to the skin. It also depletes levels of valuable antioxidant vitamins like vitamin A, increasing damage to the elasticity of the skin.

5. Of course, the greatest damage to your skin occurs from the ultraviolet rays of the sun. When it comes to sunscreen, the higher the SPF, the better. Few people use sunscreen the right way — apply a full ounce every couple of hours, more if you've been swimming or sweating.

6. Think a tanning bed is safer than a beach tan? Think again. The reality is there's no safe thing as a safe tan. UVA rays in tanning booths not only inflict damage similar to sunlight, but they are up to 20 times more intense than natural sunlight.

7. There's a very strong mind/body connection that exists between our emotions and our skin health. The stress in your life turns up on your face. Relaxation techniques, biofeedback and breathing training can help you cope better with life stresses and reduce their effects on your skin.

by :healthywomen.org

Protecting Your Skin from the Sun

2011-08-06T17:01:00.000-07:00

Remember when we thought slathering on baby oil to promote tanning was doing something good for our skin?

These days, a dizzying number of sunscreens and sunblocks cram stores' shelves, promising protection from the sun's damaging ultraviolet rays. If you don't have a PhD in chemistry, reading and understanding the ingredients

lists on those bottles is nearly impossible.

Yet shielding your body from the sun's ultraviolet (UV) light is vital, in any weather or season. Both types of UV rays—UVA and UVB—are invisible and damaging, causing sunburn, premature aging and skin cancer. Cloudy days are no protection, since UV rays penetrate clouds. And with the earth's ozone layer thinning, solar radiation is increasing. So are all types of skin cancer, including the most serious—malignant melanoma.

Still, many of us think about using sunscreen only when we're heading out to the beach or pool. Even then, the average U.S. adult uses less than one bottle a year. That's a mistake. UV rays do their damage anytime. They can pass through window glass or reflect off concrete and snow as well as sand and water. Artificial sources of UV light, as in tanning booths, are also dangerous.

"The more sun you get, the more likely you are to get damage and potentially increase the development of melanoma and skin cancer," says Diane S. Berson, MD, Assistant Professor of Dermatology at Cornell University Weill Medical College in New York City. "We recommend that people wear sun protection every day."

Do different people get more or less damage?

The lighter your skin, the more quickly you'll burn. But darker-skinned people, who tend to tan rather than burn, are still getting UV-caused damage.

You're likely to be more sensitive to UV rays if you:

•Have many moles or freckles on your skin

•Have a family history of skin cancer

•Live or vacation at high altitudes, where UV radiation increases

•Have autoimmune diseases such as lupus or have had an organ transplant

•Take oral contraceptives, some antibiotics, naproxen sodium or certain other nonsteroidal anti-inflammatory medications, diuretics or tricyclic antidepressants (This is only a partial list of drugs that can increase the sun sensitivity of your skin and eyes. Check out all your medications with your pharmacist or health care professional.)

Choosing the right sunscreen

While there are numerous sunscreen formulations, choose only those that are labeled "broad-spectrum." This means they block both UVA and UVB rays. Many sunscreens only block UVB. To get UVA protection as well, look for avobenzone (Parsol 1789) or oxybenzone as ingredients.

There's one catch, however, Dr. Berson points out: Avobenzone degrades in sunlight, so you have to re-apply it frequently. Some (but not all) Neutrogena brand sunscreens use a special technology called Helioplex™ to overcome this problem. Products containing mexoryl, a UVA filter that helps stabilize avobenzone, are sold in Canada, Europe and elsewhere, but the ingredient has not yet been approved for use in the U.S.

Don't rely solely on SPF (sun protection factor) numbers to guide you. SPF only measures UVB protection. Choose at least SPF 15, but higher is better, especially since most people don't use as much sunscreen as they should or re-apply it frequently enough. What's more, research shows that products often give less protection in sunlight than their SPF numbers suggest. Even if the SPF 30 or 45 costs a bit more, it's worth the extra expense.

You may prefer using a sunblock to a sunscreen. Sunblocks provide a physical barrier between your skin and both UVA and UVB rays, but may feel heavier. Dr. Berson recommends sunblocks containing zinc oxide or titanium oxide.

by :healthywomen.org

Lifestyle Changes Might Alter Breast Cancer Rates

2011-08-06T16:53:00.000-07:00

Study authors recommend drinking less, exercising more and losing weight

FRIDAY, June 24 (HealthDay News) -- Lifestyle changes such as losing weight, drinking less alcohol and getting more exercise could lead to a substantial reduction in breast cancer cases across an entire population, according to a new model that estimates the impact of these modifiable risk factors.

Although such models are often used to estimate breast cancer risk, they are usually based on things that women can't change, such as a family history of breast cancer. Up to now, there have been few models based on ways women could reduce their risk through changes in their lifestyle.

U.S. National Cancer Institute researchers created the model using data from an Italian study that included more than 5,000 women. The model included three modifiable risk factors (alcohol consumption, physical activity and body mass index) and five risk factors that are difficult or impossible to modify (family history, education, job activity, reproductive characteristics, and biopsy history).

Benchmarks for some lifestyle factors included getting at least 2 hours of exercise a week (for women 30-39) and having a body mass index (BMI) under 25 (in women 50 and older).

The model predicted that improvements in modifiable risk factors would result in a 1.6 percent reduction in the average 20-year absolute risk in a general population of women aged 65; a 3.2 percent reduction among women with a positive family history of breast cancer; and a 4.1 percent reduction among women with the most non-modifiable risk factors.

The authors pointed out that the predicted changes in lifestyle to achieve these goals -- such as former and current drinkers becoming non-drinkers -- might be overly optimistic.

But, the findings may help in designing programs meant to encourage women to make lifestyle changes, according to the researchers. For example, a 1.6 percent absolute risk reduction in a general population of one million women amounts to 16,000 fewer cases of cancer.

The study appears online June 24 in the Journal of the National Cancer Institute, where the author of an accompanying editorial applauded the research.

The findings provide "extremely important information relevant to counseling women on how much risk reduction they can expect by changing behaviors, and also highlights the basic public health concept that small changes in individual risk can translate into a meaningful reduction in disease in a large population," Dr. Kathy J. Helzlsouer, of Mercy Medical Center in Baltimore, wrote in a journal news release.

SOURCE: Journal of the National Cancer Institute, July 6, 2001;

and a JNCI news release, June 24, 2011

.Human Papillomavirus, HPV

2011-08-06T16:47:00.000-07:00

Overview

Chances are you have been exposed to the human papillomavirus (HPV) and didn't even know it. In fact, it is estimated that at least 75 percent of the reproductive-age population has been infected with one or more types of genital HPV, and up to 6.2 million new infections occur each year. As many as 20 million Americans are estimated to be infected with the genital form of the virus.

The good news: In the vast majority of cases, the virus causes no symptoms or health problems and will go away on its own when a healthy immune system clears the infection. The bad news: A persistent infection with high-risk strains of HPV occurs in about 5 percent of women and causes nearly all cases of cervical cancer, which the American Cancer Society estimates affected an estimated 11,070 women in 2008, killing about 3,870.

In many ways, the issues raised by HPV infection are similar to those raised by genital herpes. Both often have no symptoms; both can cause medical problems in some women; and both have become widespread in this country. Like herpes, persistent HPV is incurable, though some forms of HPV disappear, and it is not yet known whether they completely go away or merely enter a dormant stage, like herpes.

Unlike herpes, however, HPV causes cancer in a small percentage of women and men. In addition to cervical cancer, HPV can also occasionally cause cancers of the vulva, penis, throat and tonsil area and anus.

There are more than 100 types of HPV. The HPV family of viruses is called papillomavirus because they tend to cause warts, or papillomas—benign (noncancerous) tumors. Warts may appear on the hands and feet or on the genital area. The strains of HPV that cause warts to grow on hands and feet, however, are rarely the same type that causes warts in the genital area. More than 30 strains are called genital strains and are spread through sexual contact. Only 15 are associated with cervical cancer; these are called high-risk strains (HPV 16 and 18 cause 70 percent of cancers). Two low-risk strains of HPV—HPV 6 and 11—cause 90 percent of genital warts, though they have no risk of causing cervical cancer.

The U.S. Food and Drug Administration has approved an HPV vaccine, called Gardasil, which can protect women against four HPV types—the two most common high-risk strains (HPV 16 and 18) and the two most common low-risk types (HPV 6 and 11). The vaccine, however, should be given before an infection occurs, ideally, before a girl becomes sexually active. The vaccine is approved for girls as young as nine and is routinely recommended for girls 11 and 12 years of age. It may also be given to women ages 13 to 26 who did not receive it when they were younger, but will not work against the particular HPV type if a woman is already infected with one of the four HPV types in the vaccine. (It will still work against the remaining types she has not yet been exposed to.)

Clinical trials have shown that the vaccine is safe and 100 percent effective in preventing HPV strains 16 and 18. Gardasil, given in three injections over six months, is also 99 percent effective in preventing HPV strains 6 and 11. Although Gardasil prevents two of the most serious high-risk HPV strains in women not previously exposed to them, it doesn't protect against all strains, so the FDA recommends continued screening with regular Pap tests.

The number of invasive cervical cancer cases and deaths in the United States has steadily decreased over the past several decades because of early detection by screening and treatment of cell changes. The cervical cancer death rate declined by 74 percent between 1955 and 1992. Despite the breakthrough of an HPV vaccine, the Pap test remains an important screening test to prevent cervical cancer.

In conjunction with the Pap test, the HPV test, which uses DNA-based Hybrid Capture 2 technology to detect HPV, can be used in women over age 30 to help detect HPV infection. When combined with a Pap test in women of this age group, the HPV test is better at identifying women at risk for developing cervical cancer than the Pap test alone. In addition, two new high-risk HPV tests have been approved by the FDA. One, called Cervista HPV HR, is similar to the DNA-based test and screens for the 15 high-risk strains of the virus; the other, Cervista 16/18, screens for the two HPV types most strongly associated with cervical cancer—HPV 16 and HPV 18.

How is HPV spread?

HPV is spread by skin-to-skin contact with an HPV-infected area. Infections can be subclinical, meaning the virus lives in the skin without causing symptoms. This is why many people with HPV do not know they have it or that they could spread it. For a person exposed to a partner who has a low-risk genital wart-causing strain of HPV such as HPV 6 or 11, it usually takes about six weeks to three months for genital warts to appear. However, infections with high-risk strains of HPV cause no symptoms and can only be detected on Pap or HPV tests.

Researchers already know that condoms don't always protect against the virus because the virus can grow on areas of the genitals not covered by a latex barrier.

Researchers don't know whether people infected with genital HPV but who don't have symptoms are as contagious as people with symptoms. They also don't know how much HPV is transmitted through sexual contact versus skin-to-skin contact.

by :healthywomen.org

Ovarian cancer

2011-08-06T16:43:00.000-07:00

Overview

Ovarian cancer is the most fatal of all cancers involving a woman's reproductive tract. Most ovarian cancer develops after menopause; about two-thirds of ovarian cancers occur in women over age 55. Unfortunately, less than 20 percent of ovarian cancers are diagnosed at an early stage, when the disease is confined to the ovary and is most easily treated. Women diagnosed in the early stages have a 90 to 95 percent chance of surviving at least five years. About 75 percent of women with ovarian cancer survive one year after diagnosis, and 45 percent survive five years after being diagnosed. The survival rate drops as the stage of the cancer increases, with a less than 18 percent five-year survival rate in women whose cancer has spread beyond the abdomen. Younger women (below age 65) have a better five-year survival rate than older women.

An estimated 21,550 American women will be diagnosed with ovarian cancer in 2009, according to the American Cancer Society, and about 14,600 will die of the disease.

The ovaries are the part of the female reproductive organs that produce eggs every month during a woman's reproductive cycle. The ovaries are about the size and shape of an almond (1 1/2 inches long), but after menopause, they shrink to about half their original size. They are located on either side of the lower abdomen. Women who still have periods can develop cysts on the ovary, which can be felt on a pelvic exam or seen via x-rays or other tests. They are rarely cancerous, particularly in younger women.

Cysts are less common in women who have already gone through menopause. If cysts occur in these women, they're more likely to be cancerous. A cyst or an enlarged ovary in a woman who has gone through menopause should always be evaluated quickly to make sure it is not a cancer.

In ovarian cancer, the cells of the ovary grow and divide uncontrollably. The cells may form a tumor on the ovary, parts of which can break off and spread to other parts of the body.

Although ovarian cancer can spread throughout the body and affect other organs and systems (brain, lungs, breast and lymph nodes, for example), in most cases it stays in the abdomen and affects organs such as the intestines, liver and stomach.

There are three main types of ovarian cancer. Most cancers of the ovary (85 to 90 percent) come from the cells that make up the outer lining of the ovary and are called epithelial ovarian cancers. Although most epithelial ovarian cancers occur in women without a family history of the disease, about 10 to 15 percent of women with ovarian epithelial cancer have other family members who also had the same cancer or have a family history of breast cancer, ovarian cancer and/or colon cancer.

The symptoms of ovarian cancer (particularly in its early stage) are often not obvious or intense.

They include:

•pelvic or abdominal pain, pressure or discomfort

•vague but persistent gastrointestinal upsets such as gas, nausea and indigestion

•frequency and/or urgency of urination in absence of an infection

•changes in bowel habits

•weight gain or loss; particularly weight gain in the abdominal area

•pelvic or abdominal swelling, bloating or a feeling of fullness

•back or leg pain

•pain during intercourse

•ongoing fatigue

A study published in the Journal of the American Medical Association found that 94 percent of women diagnosed with ovarian cancer had symptoms in the year prior to their diagnosis, and 67 percent had recurring symptoms.

by :healthywomen.org

Colon Cancer Screening: Don't Delay It

2011-08-06T16:34:00.000-07:00

"It was no big deal. I don’t understand why people stress over it."

"The procedure itself was totally painless and relatively easy."

"It was a piece of cake."

No, we didn’t pay these 50-something women to give us these comments about their first colonoscopy. All we did was ask them to tell us honestly what it was like. Given the negative perception about colonoscopy, their responses might catch a few readers by surprise. It should also make you think twice about skipping your colorectal screening test. Because the reality is that colorectal cancer is the third leading cause of cancer among women. Since it’s also one of the few cancers we can stop before it even gets started (by removing precancerous polyps found during screening colonoscopies), the idea of missing something so clearly helpful has more than a few experts scratching their proverbial heads. And you don’t have to get a colonoscopy. Other tests are available, although they, too, are underutilized.

The main reason women don’t get recommended colorectal cancer screenings? Their health care professional never suggests it.

You’ll never find David Stein, MD, neglecting to mention colorectal screening to a patient. The colorectal surgeon at Drexel University College of Medicine in Philadelphia sees all too often what happens when people neglect their screenings. That’s why Dr. Stein is a big believer in colonoscopy. The statistics are amazing, he says. "About two percent of all colonoscopies pick up a cancer at the time of the test and about 15 percent pick up polyps," he says. So 17 percent of patients undergoing a colonoscopy—about one in five—will have a finding that will save them from cancer in the first place or a bad outcome if they have cancer.

"Colonoscopy probably detects true cancers about one centimeter or larger about 90 to 93 percent of the time," he says. And it’s extremely safe.

The worst part of the colonoscopy, many agree, is the prep. For years, that meant drinking a large quantity of a nasty tasting liquid (even though it came in several flavors), designed to "empty you out." Today, however, depending on the recommendation from your colonoscopist, you may only need to take a handful of pills. You’ll still spend a few hours in the bathroom, but at least you don’t have to choke down that awful liquid.

Plus, two of the other three screening tests for colon cancer (flexible sigmoidoscopy and double contrast barium enema) also require a bowel prep and neither is as sensitive as the colonoscopy. And here’s the irony: If they show polyps or cancers, you'll still need a colonoscopy to evaluate and/or remove them for evaluation.

The one test that doesn’t require prep is a fecal occult blood test. With this test, you collect stool samples, which are tested for breakdown products of blood in stool. You have to abstain from iron pills, red meat or broccoli before the test, and it still has a high rate of false positives. Plus, you have to do it three times. "Fecal occult blood tests probably pick up problems 50 to 60 percent of the time," says Dr. Stein, which, of course, means it misses about half of all cancers. And if it’s positive, you still need a colonoscopy.

A newer stool test evaluates the stool for DNA from the most common mutations found in colon cancer and large polyps. That test, Dr. Stein says, is about 85 percent effective. However, it’s still considered experimental and most insurances do not cover it.

One day, Dr. Stein predicts, colonoscopy will take a back seat to an improved DNA fecal occult blood test, or to a virtual colonoscopy, in which your colon is examined via a CT or MRI. Right now, however, you still have to do a colon prep for an MRI or CT, and they’re not covered by insurance either unless you cannot undergo colonoscopy for some reason. And you face the same issue with the virtual colonoscopy as you do with any other non-colonoscopy test: If it finds something suspicious, you still need a colonoscopy to remove the "something" for testing.

by :healthywomen.org

How to Help a Friend with Cancer

2011-08-06T16:25:00.000-07:00

How to Help a Friend with Cancer

by Sheryl Kraft

You're not alone if you get all tongue-tied and nervous when you try to talk to—or comfort—someone with an illness like cancer (or any other serious illness). I mean, I had cancer and I still have a hard time knowing what to say when it's someone else. When I was the patient, so many people either never said anything, afraid of saying the wrong thing, or ended up with their foot in their mouth. Like another mother from my son's preschool class who said absolutely nothing; instead she rapidly turned her grocery cart in the opposite direction and ran when she spotted me coming down the same aisle in the supermarket.

Or the woman who came to visit me after I had my mastectomy, looked quizzically at me and asked, "Why are you walking all lopsided?" Truly.

I'm not bitter, I'm really not. I realize it is a tough situation, and sometimes a no-win situation at that. That's why I reached out to Kelly Connors from Real Women on Health and proposed we tackle this tough topic. We got together with Lori Hope, author and speaker and another cancer survivor. Lori has written the wonderfully informative book, "Help Me Live: 20 Things People with Cancer Want You to Know".

In case you missed it, here's another chance to download the show, or listen to it now in the player below. I promise you'll come away with something new.

It helps to know what to say—not just to the other person you're saying it to, but to you, too.

healthywomen.org

Smoking

2011-08-06T15:32:00.000-07:00

Overview

Fifty years ago smoking was thought of as an exclusively male "pastime." But in the decades since, women have just about closed the gender gap while at the same time experiencing the same and other dire health consequences as men. According to the most recently available statistics from 2006, 23.5 percent of men and 18.1 percent of women were smokers. Every year, smoking kills an estimated 438,000 people through smoking-related diseases, including lung and other cancers, heart disease, stroke and chronic lung diseases such as emphysema.

Smoking has long been the leading cause of preventable death and disease among women. And, according to recent surveys, many women do not realize that lung cancer, once rare among women, surpassed breast cancer in 1987 as the leading cause of female cancer death in the United States.

In fact, according to the U.S. Surgeon General's report "The Health Consequences of Smoking," released in 2004, it has been proven that smoking can cause disease in nearly every organ of the body, in men as well as women. The list of diseases caused by smoking has been expanded to include abdominal aortic aneurysm, acute myeloid leukemia, cataract, cervical cancer, kidney cancer, pancreatic cancer, pneumonia, periodontitis and stomach cancer. These are in addition to diseases previously known to be caused by smoking, including bladder, colorectal, liver, esophageal, laryngeal, lung, oral and throat cancers, chronic lung diseases, coronary heart and cardiovascular diseases, as well as reproductive effects and sudden infant death syndrome.

Smoking also harms many aspects and every phase of reproduction: menstrual function, oral contraceptive use, fertility, problems in pregnancy and giving birth to low-weight babies, among other conditions.

In addition to causing lung and other cancers, lung disease, coronary heart disease and stroke, smoking also increases your risk of developing osteoporosis. Smoking is related to an increased risk for hip fracture as well, especially among postmenopausal women (studies have shown that bone mineral density and body mass are lower in smokers). Smoking also affects your appearance. Long-term smoking will cause your skin to wrinkle prematurely and lose its elasticity, your nails and teeth to turn yellow and your breath to smell foul.

While smoking rates have fallen among women since 1965—33.9 percent of women were smokers in 1965, as compared with 18.1 percent in 2006—teenagers are still lighting up, though at declining rates from earlier decades. According to the American Lung Association, in 2007, 20 percent of high school students reported smoking in the last 30 days, down from 36.4 percent in 1997.

Adolescents who smoke are generally less physically fit and have more respiratory illnesses than their nonsmoking peers. In addition, smoking by adolescents hastens the onset of lung function decline during late adolescence and early adulthood. Smoking by adolescents is also related to impaired lung growth, chronic coughing and wheezing.

Why Teenage Girls Smoke Despite Known Risks

With all of the negative publicity about smoking, why do so many women and teenage girls continue to smoke? Teenagers vastly underestimate the addiction potential of nicotine. A woman who begins smoking when she is young will have a very difficult time quitting as she ages and becomes more concerned with the health consequences.

It is well documented that there are social, political and economic forces that influence tobacco use, particularly among youth. A major factor influencing susceptibility to and initiation of smoking among girls, in the United States and overseas, is the tobacco industry's long-standing (75 years or more) targeted marketing to women and girls. Tobacco marketers know that if they can hook children, these children are more likely to become lifelong customers.

The tobacco industry spends more than $13 billion dollars annually in the United States to advertise and promote its products, including print media advertising (cigarette ads are banned from television and radio); distribution of free samples, cents-off coupons, T-shirts and other giveaways; movie product placements; cultural programs; donations to a wide range of national and local organizations; and political contributions to elected officials.

Women's Greater Vulnerability to Tobacco

Some research has revealed that women might be more susceptible to the addictive properties of nicotine and have a slower metabolic clearance of nicotine from their bodies than men. Also, women seem to be more susceptible to the effects of tobacco carcinogens than men.

Women also tend to smoke for different reasons than men, citing more emotional triggers, such as relief of stress, anxiety, anger or depression.

Smoking and Addiction

Nicotine is what keeps smokers addicted to tobacco, and it doesn't take long to get hooked. Nicotine is one of the most powerful addictive drugs—more addictive than heroin—yet it is also easily available and more socially accepted than other highly addictive substances.

Nicotine is the addictive chemical in tobacco but most of the negative health consequences of smoking are caused by the other 4,800 chemicals inhaled when tobacco products are burned. Carbon monoxide is also produced. It becomes attached to the red blood cells and decreases the oxygen available to the body tissues.

Nicotine's effect on the central nervous system is what makes smoking pleasurable. Nicotine has a calming effect and can relieve anxiety, boredom and irritability. Nicotine also has a stimulant effect, increasing alertness and improving concentration.

Within seven to 10 seconds of inhaling, your brain feels the effect of nicotine. Repeated inhalations maintain a steady blood level of nicotine. When you stop puffing, the blood level goes down. You light up again to deliver more nicotine to the brain. Pretty soon your brain and body consider it normal for you to have a certain blood level of nicotine. When that level goes down, you feel uncomfortable, irritable and unfocused. That's withdrawal. Now you are addicted. You smoke to keep from going into withdrawal, and you may find yourself smoking more and more.

Combined Effects of Smoking and Oral Contraceptives

Smoking cigarettes while taking birth control pills dramatically increases the risk of heart attack for women over 35. Smoking is far more dangerous to a woman's health than taking birth control pills, but the combination of oral contraceptive pill use and smoking has a greater effect on heart attack risk than when each factor is considered alone.

Smoking cigarettes while taking birth control pills increases a woman's risk of having an ischemic stroke (three times more likely in pill users than in nonusers) or a hemorrhagic stroke (three to four times that of nonusers), according to a large World Health Organization (WHO) study.

Effects of Smoking on Reproductive Health and Pregnancy

Smoking affects ovarian function and decreases the female hormone estrogen. If you are planning to become pregnant, cigarette smoking can impair your fertility by adversely affecting ovulatory and tubal function, egg production and implantation. Smoking may cause you to have irregular menstrual cycles. Women who smoke also have an earlier menopause, which may increase their risk of osteoporosis, heart disease and other conditions for which estrogen provides a protective effect.

Nearly 11 percent of pregnant women continue to smoke throughout their pregnancies. If you smoke while you are pregnant, you are putting yourself and your unborn child at increased risk for complications. Risks of smoking during pregnancy include:

•complications from bleeding

•low-birth–weight babies

•increased risk of sudden infant death syndrome (SIDS)

•premature birth

•stillbirth

•placenta previa (the placenta grows too close to the opening of the uterus, a condition that often leads to Caesarean delivery)

•placental abruption (the placenta prematurely separates from the uterus wall)

•premature rupture of uterine membranes

•preeclampsia (a condition that results in high blood pressure and excess protein in the urine)

•reduction of the newborn's lung function

If you are a smoker and a nursing mother, it is important to know that nicotine is found in breast milk, and therefore enters your baby's system.

If you have children, your smoke puts them at risk, too. Secondhand smoke has been shown to make children more susceptible to infections, including colds and flu, ear infections, and lower respiratory infections such as bronchitis and pneumonia. It also causes new cases of asthma, as well as making existing cases of asthma worse.

To learn more about secondhand smoke, visit the government-funded environmental health campaign, the Smoke-Free Home Pledge Initiative, designed to protect millions of America's children from the risks of secondhand smoke in their own homes. For more on this initiative, go to www.epa.gov/iaq/ets.

Diagnosis

Regardless of how much you smoke, you need to quit.

Researchers now know that there is a strong family component to addiction. If you have a family history of addiction, you should be aware of the risk for developing dependency, especially during stressful periods in your life.

The vast majority of smokers are addicted or dependent on nicotine. In addition to overcoming nicotine addiction, the quitting smoker must fight the actual habit of smoking, the behavioral activity of lighting up a cigarette so many times a day for so many years. For many smokers, smoking becomes associated with many daily activities (driving, talking on the phone, watching TV, for example) and often, these activities won't feel right without the cigarette. For many women, there is an emotional dependence on smoking. Maybe you smoke when you are stressed or sad. All of these issues combine to make smoking a powerful adversary if you are trying to kick the habit.

Even if you don't smoke, but you live, work or socialize with smokers, your health is at risk if these people smoke indoors or around you. Secondhand smoking is the third leading cause of preventable death in the United States, killing a total of approximately 50,000 nonsmokers per year. Consider asking the person to "take it outside" and not smoke in your presence to protect your own health.

Six Stages of Quitting

There is strong scientific evidence that being able to successfully quit smoking is not a matter of luck or willpower or simply flipping a light switch—making one quick change or decision that transforms you suddenly from smoker to nonsmoker. One concept is that the struggle to quit smoking is a series of stages, with your success being dependent on determining what stage of change you are in.

Psychologist James O. Prochaska and colleagues have developed a framework for the stages of change that people go through when trying to overcome an ingrained habit. These are described in his book, Changing for Good: A Revolutionary Six-Stage Program for Overcoming Bad Habits and Moving Your Life Positively Forward (Harper Paperbacks, 1995). Smokers can cycle through this predictable set of stages, often multiple times, until they achieve

success:

Pre-contemplation:You have never tried to quit or even considered giving up smoking.

Contemplation:You are considering the need to quit smoking someday. You are waiting for something to motivate you or give you a reason to quit smoking. You are open to information and advice about quitting.

Preparation:You are preparing to stop smoking. You have either reduced the amount that you smoke or restricted your smoking. You are considering what to do the day you quit smoking. You are planning strategies for coping with urges to smoke.

Action:You are in the act of quitting. Congratulations! This phase includes the quit date and the first few months of quitting.

Maintenance:You are a former smoker! Being off tobacco products for any amount of time is a tremendous success...and even smokers who have quit for years occasionally relapse to smoking. That being said, the first year after you've quit is an important landmark, which should be celebrated. Smoking cessation experts say your risk of returning to smoking is low at this point.

Termination: The new behavior has become an integral part of your life to the point that the likelihood of relapse is almost nonexistent.

Facts to Know

The American Cancer Society estimated that in 2009, 70,000 women would die from lung cancer, compared to the 40,170 women who would die from breast cancer.

About 70 percent of smokers claim in surveys that they want to quit, and more than 40 percent of smokers report having tried to quit in the past year. However, the long-term success rate of a single unaided attempt to quit is low—only about 5 to 7 percent of smokers who attempt to quit are still not smoking one year later.

The health benefits of smoking far outweigh any risk of weight gain caused by quitting smoking. Research shows that the average weight gain after quitting smoking is six to eight pounds.

Quitting smoking saves money. A pack-a-day smoker, who pays $9 a pack, can expect to save more than $3,200 per year. At $10 a pack, that amounts to a saving of $3,650! As the price of cigarettes continues to rise, so will the financial rewards of quitting.

Cigarette smoking causes lung and other cancers, emphysema and heart disease. An estimated 438,000 U.S. deaths each year are caused by cigarette smoking. But smoking also affects nearly every other organ system and disease in a negative way.

The Environmental Protection Agency has listed passive cigarette smoke (also known as secondhand smoke) as a carcinogen, and The American Lung Association reports that it causes 3,400 cases of lung cancer every year.

by :healthywomen.org

Get Beautiful Glowing Skin

2011-08-06T14:52:00.000-07:00

Get Beautiful Glowing Skin

Ever noticed how whatever is going on in our life seems to show on our face? If we're stressed, we can expect acne and dark circles under our eyes. If we're dehydrated, our skin looks dry and flaky. If we're sick, our face appears pale. Eat or drink too much and we wake up with puffy skin. But get a stretch of feeling great, exercising, eating right, and we positively glow with health.

Well, there's a reason for that. Our skin is our body's largest organ-an average of 21 square feet, to be exact. Whatever goes on in the inside shows up on the outside.

Take smoking, for instance. Studies find that smoking prematurely ages skin by disrupting your body's natural process of breaking down old skin and replacing it with fresh skin. Smoking also triples your risk of squamous cell skin cancer (not to mention numerous other cancers).

Stress can also negatively affect your face (and the rest of the body). But the opposite is also true. What you eat and how you live your life can lead to smoother, healthier skin. Overall, your best bet for your skin is also what's best for overall health: a low-fat, high-fiber diet filled with fruits, vegetables and whole grains, plenty of water, regular exercise and enough sleep every night (not just on weekends). More specifically, here's what the science shows:

•Fats. Several studies find that the amount of poly- and monounsaturated fats, particularly omega-3 fatty acids, you get in your diet may affect the amount of sun and aging damage your skin experiences. The best source of omega-3s? Cold-water fish, such as salmon, mackerel and tuna. For healthy mono fats, we recommend olive oil and nuts.

•Tea. To understand the effect of green tea on skin health, you first need to understand what causes aging. We now know that skin aging is mainly the result of free radical damage to cell walls and other cell structures. Sun exposure and cigarette smoking contribute to the production of these free radicals. Antioxidants, on the other hand, are molecules that neutralize these free radicals. One good source is any type of tea. One Arizona study, for instance, found that the more black tea people drank (particularly tea with lemon) the less likely they were to develop squamous cell skin cancer.

•Fruits, vegetables and fish. You know these foods are good for you for any number of reasons. But did you know they may prevent wrinkling? When researchers from Monash University in Australia studied the diets of 453 people aged 70 and older from Australia, Greece and Sweden to see if there was any correlation between what they ate and the amount of wrinkles on their skin, they found those who ate the most fruits, vegetables and fish had the least amount of wrinkles. Conversely, the researchers found, foods high in saturated fat, including meat, butter and full-fat dairy, as well as soft drinks, cakes and pastries, and potatoes, increased the likelihood of skin wrinkling.

•Exercise. Regular exercise maintains healthy circulation and blood flow throughout your body, including your skin. If you're exercising outdoors, though, remember to wear a sunscreen on your face that protects against UVA and UVB rays, or a moisturizer with sunscreen protection.

•Vitamins. Although it's always best to get what you need from food, several studies attest to the skin-protecting effects of supplements containing the antioxidant vitamins E and C.

•Other nutrients. Other studies suggest that consumption of borage oil (high in omega-3 fatty acids), garlic and ginkgo biloba may also protect skin from the detrimental effects of sunlight and free radicals.

10 Foods to Eat for Your Face :

1.Salmon

2.Green Tea

3.Olive oil and olives

4.Sardines

5.Brazil nuts

6.Blueberries

7.Flaxseeds

8.Non-fat dairy products

9.Canola oil

10.Avocados

by: healthywomen.org

Healthy Skin Dos and Don'ts

2011-08-06T14:45:00.000-07:00

The key to healthy skin lies beyond which soap you use. It depends on what you eat, whether you exercise, how much stress you're under and even the kind of environment in which you live and work.

All of these things affect how fast your skin ages, and thus how it will look, by influencing certain processes that lead to oxidation and inflammation. Sounds complicated, but it really is not.

Basically, complex chemical processes in your body produce unstable molecules called free radicals. Think of them as Skin Enemy No. 1. Left to their own devices, they go on to damage otherwise healthy cells in a process called oxidation. This is the same process that turns an apple brown or changes a copper roof from reddish gold to blue-green, so you can just imagine the way it can affect your skin. Sun, smoking, air pollution and poor diet all speed production of these free radicals.

Luckily, your body also produces antioxidants, molecules whose job it is to sweep up those free radicals before they can do any serious harm. How you take care of yourself—including what you eat—can increase production of these valuable molecules, literally saving your skin.

Nutrition and Your skin

Women have been using foods as facial treatments for centuries, making masks of egg whites and olive oil, putting cucumbers over their eyes to reduce swelling. But did you know that the food you put in your mouth can affect the health of your skin more than anything you could put on your face?

Although studies find certain individual foods can help you maintain healthy skin, your overall diet—as well as your weight—matters most. For instance, if you're overweight and/or you eat a diet high in processed foods, including white bread, cookies, ice cream and packaged dinners, and low in fiber and fresh fruits and vegetables, you have a higher risk of developing a condition called insulin resistance, which can lead to diabetes.

In this condition, insulin, a hormone that "unlocks" the cell so glucose, or fuel, can get in, doesn't work very well. Thus, all this glucose builds up in your bloodstream instead of disappearing into cells where it's supposed to go. This, in turn, damages skin. How? By reacting with the protein fiber network (i.e., collagen and other proteins) that make skin resilient. This reaction creates harmful waste products called advanced glycosylation endproducts, or AGEs, those free radicals mentioned earlier. Fibers stiffen, skin loses it elasticity and you become more vulnerable to wrinkling, sagging and damage from ultraviolet (UV) light.

But eat a varied and nutritious diet, and it's amazing what can happen to your skin. In one study, researchers from Monash University in Australia found people who ate the most fruits, vegetables and fish had the least amount of wrinkles. However, the researchers found, diets high in saturated fat, including meat, butter and full-fat dairy, as well as soft drinks, cakes, pastries and potatoes (called "high-glycemic" foods), increased the likelihood of skin wrinkling. Coincidentally, these high-glycemic foods are also implicated in insulin resistance.

So, if you want to follow a skin-healthy diet, make sure you pack your diet full of these nutrients:

Vitamins E and C. Studies find these vitamins can help protect your skin from the harmful effects of the sun, particularly in supplement form. Meanwhile, vitamin C is a valuable nutrient in collagen synthesis, the protein that helps hold skin together and give it tone. If you do supplement, don't exceed 400 IU of vitamin E because it could increase the risk of bleeding. Best food sources: vegetable oils, margarine, eggs, fish, whole-grain cereals and dried beans for vitamin E; citrus fruits, berries, potatoes, tomatoes, sweet and hot peppers and leafy green vegetables for vitamin C.

Essential fatty acids. Several studies find that the amount of poly- and monounsaturated fats, particularly omega-3 fatty acids, in your diet can minimize sun and aging damage to your skin. Best food sources: cold-water fish, such as salmon, mackerel and tuna. For healthy mono fats, stick with olive oil and nuts.

Tea. Tea, particularly green tea, is an excellent source of antioxidants called polyphenols. That may be why one Arizona study found that the more hot tea people drank (particularly tea with lemon) the less likely they were to develop squamous cell skin cancer.

Vitamin A. Another powerful antioxidant, vitamin A forms the basis for a slew of pharmaceutical and over-the-counter skin products that contain retinoids. One study found a strong connection between vitamin A levels in the blood (an indicator of the amount in the diet) and skin dryness; the more vitamin A, the moister the skin. You shouldn't supplement with vitamin A, and it's hard to get enough via food, but it's easy to get vitamin A's precursor—beta-carotene—which is converted to vitamin A in your intestine. Best food sources: orange, red and yellow fruits; vegetables such as carrots, sweet potatoes, tomatoes and cantaloupe; and green leafy vegetables such as spinach and broccoli.

by:healthywomen.org

BUTTERMILK PANCAKE AND WAFFLE MIX

2011-08-06T05:50:00.000-07:00

BUTTERMILK PANCAKE AND WAFFLE MIX

2 c. dry buttermilk powder

8 c. all-purpose flour

1/2 c. granulated sugar

8 tsp. baking powder

4 tsp. baking soda

2 tsp. salt

In a large bowl, combine all ingredients. Stir with a wire whisk until evenly distributed. Pour into a 12 cup container with a tight fitting lid. Seal container. Label with date and contents. Store in a cool dry place. Use within 6 months. Makes about 10 1/2 cups mix. Use to make: pancakes and waffles.

WAFFLES:

2 1/2 c. mix (Buttermilk Pancake and Waffle Mix)

2 c. water

3 eggs, separated

4 tbsp. vegetable oil

Preheat waffle baker. In a large bowl combine mix, water, egg yolk and oil. Beat with a whisk until just blended. In a medium bowl, beat egg whites until stiff. Fold into egg yolk mixture. Bake according to waffle baker instruction. Makes 3 to 4 large waffles.

PANCAKES:

1 1/2 c. mix (Buttermilk Pancake and Waffle Mix)

1 egg, beaten

2 tbsp. oil

1 c. water

In a medium bowl, combine egg, oil and water. With a wire whisk, beat in mix. Let stand 5 minutes. Stir in additional water for thinner batter. Heat griddle according to the manufacturer directions. Pour about 1/3 cup of batter onto griddle per pancake. Cook until edge is dry and bubbles form. Turn with wide spatula. Cook 35-45 seconds longer until browned on both sides. Repeat with remaining batter. Makes ten 4-inch pancakes.

by:cooks.com

CHRISTMAS CREAMY FRENCH-ONION,ARTICHOKE DIP

2011-08-06T05:47:00.000-07:00

CHRISTMAS CREAMY FRENCH-ONION,ARTICHOKE DIP

4 oz. cream cheese, at room temp

1 (15.5 oz. container) French onion dip

1 (15.5 oz. can or jar) artichoke hearts, drained, coarsely chopped

1/2 cup grated Parmesan cheese

1 tbsp. fresh chopped parsley

1/4 cup + 1 tbsp. chopped scallions

1/2 tsp. garlic powder

1/4 tsp. pepper

1 round loaf (about 1 lb.) pumpernickel bread

1/4 c. chopped fresh red bell pepper

1/8 tsp. paprika

Assorted fresh cut veggies and crackers

In large bowl, whisk cream cheese until fluffy. With spoon, stir in onion dip, artichoke hearts, Parmesan, 1/4 cup chopped scallions, parsley, garlic powder and pepper. Refrigerate until ready to serve.

Using a serrated knife, horizontally cut top third from bread. Cut around inside edge of larger bread piece, pull out bread in large chunks, leaving 1/2" thick shell. Cut pieces into 1" cubes, reserve.

Before serving, spoon dip mix into bread shell or serving dish if not using bread. Sprinkle with paprika, 1 tbsp. scallions and red peppers. Serve with veggies, crackers and reserved bread cubes.

by: Sherry Monfils:cooks.com

TATER TOT CASSEROLE

2011-08-06T05:40:00.000-07:00

TATER TOT CASSEROLE :

1 (32 oz.) package frozen potato rounds

1 (16 oz.) container sour cream

1 cup shredded Cheddar cheese

1 (10-3/4 oz.) can condensed cream of mushroom soup

1 (6 oz.) can French-fried onions

Preheat oven to 350°F. (175°C.). Grease a 9x13 inch-baking dish. Arrange tater tots in the prepared baking dish. In a mixing bowl, combine sour cream, cheese, and mushroom soup.

Pour this mixture over the tater tots. Sprinkle onions over the top of the casserole.

Bake for 45 to 60 minutes.

by:cooks.com

CROCKPOT CHICKEN AND RICE CASSEROLE

2011-08-06T05:36:00.000-07:00

CROCKPOT CHICKEN AND RICE CASSEROLE :

4 chicken breasts

1 can cream of celery soup

1 can cream of chicken soup

1 can cream of mushroom soup

2 stalks celery, diced

1 bay leaf

1 large onion, chopped

1/2 teaspoon Bell's Poultry seasoning

3 cloves garlic, minced

1 cup Minute Rice

Mix the cans of soup with the rice at the bottom of the Crockpot. You may substitute the type of soup you use in any combination (for example: 2 cans cream of chicken soup and one can celery soup).

Add the diced celery, onion, and garlic and stir. Submerge the chicken in the soup.

Turn heat to high for 10 minutes, then reduce to medium and cook for 4-5 hours. Or cook on high for 3-4 hours.

Variation: leave out the rice and serve over cooked Pennsylvania style wide noodles.

Note: Use temperature setting recommended by your owner's manual for cooking. Some crockery cookers have 3 settings - high, medium, and keep warm.

Don't use the "keep warm" setting instead of the "cooking" settings for extended periods. Sometimes the high setting will cause overcooking and you will lose the benefits of using a slow cooker. The high setting is best used to bring food up to a safe temperature quickly before beginning slow cooking at the "medium" or "normal" setting. If your Crock-Pot is causing liquids to boil, lower the setting or meat will become dry and tough.

by: CM - cooks.com

HAM BROCCOLI AND POTATO CHOWDER

2011-08-06T05:32:00.000-07:00

HAM BROCCOLI AND POTATO CHOWDER :

1/2 to 1 lb. ham, 1/4-inch cubes

1/4 cup butter

2 cups half and half

3 cloves fresh garlic, minced

1 large or 2 medium onions

1 leek, minced (optional)

1 32 oz box chicken or vegetable broth

pinch each of thyme and sage

1 bay leaf

1/4 tsp. each onion and garlic powder

3 tablespoons flour or 2 tablespoons Wondra

1/4 tsp. pepper (white preferred)

1/2 cup sour cream

1/4 lb. shredded Swiss or Cheddar cheese (optional)

2 large potatoes, peeled, 1/2-inch cubes

1 10 oz. pkg shoe-peg frozen corn (thawed)

1 10 oz. pkg chopped frozen broccoli (thawed)

a pinch of salt, to taste

In a large Dutch oven or soup pot, melt 2 tablespoons of the butter. Sauté onion until light browned and translucent; add ham cubes and minced leek, if using. Stir over high heat for several minutes. Add garlic and saute over medium heat for another minute or two. Add a pinch of thyme and sage (a little goes a long way).

Stir in chicken or vegetable broth. Add potatoes cut into 1/2-inch cubes. Add bay leaf. Bring to a boil; reduce heat to a simmer.

While stirring with a whisk, sprinkle in flour, stirring until smooth. Add garlic and onion powder. Simmer for 15 minutes. Stir in thawed broccoli and corn. Continue to cook over low heat until all vegetables are tender.

Combine sour cream and half and half. Simmer until heated through; add remaining butter. Sprinkle in cheese (optional) and simmer, stirring until cheese has melted (just a few minutes). Season to taste with salt and pepper.

Remove bay leaf. Serve with buttered biscuits or chowder crackers.

Cooks Note: Some of the corn may be mashed to thicken the soup. The frozen corn can be substituted with cream-style corn, if desired.

by: CM

cooks.com