DailyMedicalinfo.net

Are Those Who Multitask Most the Worst at It?

2013-05-04T20:15:00.003+02:00

People who often talk on cell phones while driving may think they are experts at such multitasking, but they are typically not, says researcher David Strayer, PhD, professor of psychology at the University of Utah.

In this case, Strayer and his colleagues found practice does not make perfect, or even close to it.

"The people who multitask the most seem to be the worst at it," he says, citing his study results. The study is published in PLOS ONE.

However, another expert who has studied the effects of distraction takes issue with the finding. It may only suggest that people who are more intelligent don't talk and drive, as they are aware of the risks, says Erik Altmann, PhD. He is an associate professor of psychology at Michigan State University.

Multitasking: Who's Good?

Strayer measured the multitasking ability of 277 college students.

He used a test that involves two tasks. The students had to remember a series of two to five letters. Each of the letters was separated by a simple math equation ("Does 2+4=6?") that they had to decide was true or false.

The students also ranked themselves on multitasking ability. They gave themselves a score, from zero to 100, with 50 termed average.

"Eighty percent said they were at or above average at multitasking," Strayer says. That's statistically impossible.

He jokes that it's akin to thinking they live in Lake Wobegon. That is the fictitious town of humorist Garrison Keillor, where the kids are ''all above average."

Students self-reported their multitasking, including cell phone use while driving. They also reported multitasking with media such as word processing and Web surfing.

They completed questionnaires that measured their impulsivity and sensation-seeking behaviors.

Multitasking: Study Results

Students who reported most often talking on the cell phone while driving actually scored 20% lower on the multitasking test than did those drivers who talked on the cell phone the least, Strayer says.

"Those who did the best on the multitasking test tended to talk and drive the least," he says. "They have the self-awareness of their own human limitations to realize it's not safe to talk or text and drive."

Strayer found certain behaviors more common among the frequent multitaskers. "The people doing it the most tend to be impulsive, sensation-seeking, and overconfident in their ability to do that," he says. "It validates your worst nightmare."

Impulsivity was related to overall multitasking, but not to talking and driving. Strayer says that indicates cell phone use in a vehicle is a deliberate choice.

Multitasking: More Perspective

Altmann of Michigan State takes issue with the test used to gauge multitasking. "It is purely a test of working memory capacity that happens to correlate very highly with IQ," he says. "It may or may not reflect multitasking ability."

"They may only show that someone who is smarter doesn't use the cell phone as much when they drive," he says.

Strayer, in response, says that the test is valid, one of many ways to measure multitasking. "It basically does measure the ability to juggle two tasks with different goals at the same time."

The self-reporting of cell phone use is another limitation of the study, Altmann says, as it may not be accurate.

webmd.com

Why Anger Is the New Sex

2013-05-04T20:14:00.004+02:00

Whether it's Wall Street bonuses, the Gulf oil fiasco, or cultural icons (David Letterman! Tiger Woods! Al Gore?!) flagrantly cheating on their wives, Americans have more reason than ever to be pissed off - a sentiment Charles Speilberger, Ph.D., University of South Florida psychologist, says we're also quicker than ever to express. As coeditor of the recently published International Handbook of Anger - just one of the new releases examining our current age of rage - he should know. Because not only are there more reasons to get angry today, there are more outlets for it as well, from social media to reality TV to books, including Koren Zailckas' tellingly titled memoir, Fury, out this month. Anger, it seems, is the new sex: It sells. And none of us, especially women, can get enough - just check out the bonanza ratings enjoyed by any reality show in which there's even the potential for a hissy fit. So how will we ever calm down, and, more importantly, do we even want to? Take a deep breath (or two), and we'll tell you.

WHAT'S MAKING YOU MAD

(And How to Stop It)
Once upon a time, we told each other off in person. Discussions grew heated, doors were slammed, and we moved on. Now, with so much of our daily communication done via e-mail, texting, or Facebook, many of the impulse controls we'd normally employ in confrontations have gone out the window. "Electronic media disinhibit the expression of anger," says Michael Potegal, Ph.D., associate professor of pediatrics and neurology at the University of Minnesota. Alone, typing angry thoughts to a friend or a loved one, we don't have the benefit of seeing a facial reaction, reading body language, or hearing a voice - we're wearing conversational blinders, so we end up typing things we'd never say in person.

This, in turn, breeds an anger-making dynamic all its own. Scott Wetzler, Ph.D., department of psychiatry and behavioral sciences professor at New York City's Montefiore Medical Center, calls this sort of one-sided expression of emotion "venting." When we e-mail or text, which allows us to ignore the other side of the argument, "we feel justified; the more justified we feel, the angrier we get." What's more, typing a thoughtful response to your boyfriend in the heat of an argument is particularly tough when shorthand expressions (whatev!) roll so easily off the fingers. Soon, our inbox and Twitter feeds can devolve into rage-filled echo chambers, leaving us feeling vulnerable and guilty over things we wish we could un-type.

And according to University of Minnesota researchers, even cell-phone communication is fraught with risk. Chatting as we run errands may make us feel like great multitaskers, but the reality is that it means we take longer to react. Add poor sound quality and other distractions into the mix, and you have a recipe for misinterpretations and unintended interruptions - all of which, researchers say, lead to "hurt feelings, conflict, and misunderstandings." What's more, the fallout from this is often hardest on women: Says Ray Novaco, Ph.D., professor of psychology and social behavior at the University of California, Irvine, women relive angry incidents more, and stay angry longer, than men do.

And then there's the media. News networks, once reliably neutral and unemotional, now inflame public sentiment with sensationalized coverage of the conflict du jour, be it General McChrystal's attacks on Obama's team or the latest Tea Party shoutfest. Broadcasters, embattled by competition from the Internet, now cater to niche audiences, making the nightly news feel like a personal attack. How else to explain the transformation of MSNBC from an outlet for unbiased news coverage to one whose sole purpose seems to be feeding the flames? Or the fact that instead of Campbell Brown's levelheaded reporting at 8 p.m., CNN will be serving up one of politics' most divisive hotheads, Eliot Spitzer? Clearly, if you want people to tune in to the news these days, you need to give them something to shout about.

It's as though news divisions have stolen a page from reality TV - once just a simple pleasure, but now a major force feeding the anger in the air, with ratings through the roof. Any TV producer knows that a heated smackdown between two women gets more viewers - and blogs - buzzing than a hot tryst, so we're treated to scenes like the one on last year's Real Housewives of New Jersey season finale, in which a wife furiously flipped over a table at a local restaurant. Then there's Jillian Michaels' vein-popping screaming sessions with charges on The Biggest Loser, a show so popular that Michaels has been awarded a second reality show all her own.

And now that entire websites and publications cover celebrities' every move, star-studded feuds abound. Angelina vs. Jen! Jon vs. Kate! Naomi Campbell vs. fill-in-the-blank service person! The more feuding we see, the more we accept and mimic it in our daily lives, says Potegal.

Luckily, we can protect ourselves from the anger influx. Eddie Reece, an Atlanta-based psychotherapist, differentiates between bad anger (marked by yelling, fuming, and flying fists) and good anger (which requires confidence and maturity, and takes the form of controlled communication). Of course, the answer doesn't lie in smothering your feelings, but in how you communicate them. Says Reece, "Anger can be the most intimate emotion two people share." By learning to express it thoughtfully and responsibly, you'll not only be calmer and healthier, you'll be happier, too. For more, check out seven expert-approved tension defusers, below.

FINDING PEACE IN AN ANGRY WORLD

Turn off the TV. In a University of Maryland study, people who chose reading over watching TV were more likely to describe themselves as "very happy" than those who did the opposite, watching TV more than reading.
Live in 3-D. Save e-mails and cell-phone calls for appointments and reservations, never for heart-to-hearts. And always keep Twitter-talk light and conflict-free.
Breathe. Delay responding to an e-mail or text message that annoys you. Take five breaths; call when you have time to talk calmly. Better yet, take a night to sleep on it. Never, ever send a work e-mail in anger.
Sleep. "Irritability is a symptom of insomnia," notes Nancy Molitor, Ph.D., a clinical psychologist at Northwestern University. The message: Snooze more and you'll be in better control of your emotions - and your tongue.
Be grateful. Make a daily list of everything you're grateful for as a way to dispel anger, which Novaco says is the "absence of appreciation."
Move. "The chemicals released during anger can feel like muscular tension that needs releasing," says Rich Pfeiffer, Ph.D., a Sedona, Arizona-based psychologist. Hit the gym to keep your limbs loose and your mind open.
Take action. Anger strikes when we feel powerless. Whether you're outraged by disease in Africa or the latest eco-disaster, join a volunteer group to do something about it. Your mood will improve, and you may even have an impact on the problem.

Women are conditioned not to express anger: We say we're "annoyed" or "depressed," says Molitor, who's seen a recent rise in female clients grappling with the emotion. If that's you, run through the following checklist:

Assess the anger. Do you feel unappreciated, disrespected, or wronged? Ask yourself if the reaction is justified - is it possible that the guy who cut in line just didn't see you? If the answer is no, then ...
Calmly express dissatisfaction. Start with how you feel. For example, to a chronically tardy friend, try "Your lateness makes me feel as if you don't respect me," not "You suck because you're always late."
Show empathy. If a cashier is rude, try saying, "I'm sorry I'm so slow. You must be having a bad day." The goal is to address the problem without assigning blame.
Listen. If you propose an idea and a colleague puts it down, approach her afterward. Say, "I noticed you had a strong reaction to my comment. That gave me a strong reaction. I want to do a good job. Can we discuss this?" Hear her out.
Strive for compromise. By finding common ground, you'll feel virtuous, not bitter, while also sticking up for yourself. Opening the lines of communication makes everyone feel better about things.
Exit laughing. If all else fails, try laughter - the more heated the situation, the likelier it is there's something ridiculous to laugh about. It's just a matter of finding it.

webmd.com

Power of Naps

2013-05-04T20:12:00.002+02:00

Naps help Constance Kobylarz Wilde, 58, recharge, especially if she takes them right after lunch. Wilde, a marketing manager and health blogger in Mountain View, Calif., is constantly juggling her schedule as a working mom and family caregiver. She's up by 6 a.m. every day and tries to go to bed by 10:30 p.m. But unanticipated issues often push her bedtime later.

"I can't do all-nighters anymore or just get six hours of sleep without it beginning to affect me," she says.

So to combat fatigue and stay on top of things at work and at home, Wilde has made power naps a regular part of her routine, setting an alarm for a short snooze.

Naps and Sleep Deprivation

Daytime naps can be one way to treat sleep deprivation, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. "You can get incredible benefits from 15 to 20 minutes of napping," she says. "You reset the system and get a burst of alertness and increased motor performance. That's what most people really need to stave off sleepiness and get an energy boost."

The length of your nap and the type of sleep you get help determine the brain-boosting benefits. The 20-minute power nap -- sometimes called the stage 2 nap -- is good for alertness and motor learning skills like typing and playing the piano.

What happens if you nap for more than 20 minutes? Research shows longer naps help boost memory and enhance creativity. Slow-wave sleep -- napping for approximately 30 to 60 minutes -- is good for decision-making skills, such as memorizing vocabulary or recalling directions. Getting rapid eye movement or REM sleep, usually 60 to 90 minutes of napping, plays a key role in making new connections in the brain and solving creative problems.

Naps Versus Coffee

Is taking a catnap better than reaching for a cup of joe? Yes, Mednick says, because caffeine can decrease memory performance. So you may feel more wired, but you are also prone to making more mistakes.

"If I don't get my naps, I get cranky and unfocused by the end of a week of short nights," Wilde says. "For me, that nap helps bring back my energy level."

Napping Tips

Research has found that napping regularly may reduce stress and even decrease your risk of heart disease. To get the most out of a power snooze, follow these quick tips from Mednick:

Be consistent. Keep a regular nap schedule. Prime napping time falls in the middle of the day, between 1 p.m. and 3 p.m.

Make it quick. Set your cell phone alarm for 30 minutes or less if you don't want to wake up groggy.

Go dark. Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.

Stay warm. Stash a blanket nearby to put over you because your body temperature drops while you snooze.

webmd.com

9 Things You Didn't Know About Dreams

2013-05-04T20:06:00.000+02:00

Everyone dreams—every single night—and yet we tend to know so little about our dreams. Where do they come from? What do they mean? Can we control them and should we try to interpret them? We spoke to the dream experts to bring you nine surprising facts about dreams. Read before snoozing.

1. Dreaming can help you learn.

If you’re studying for a test or trying to learn a new task, you might consider taking a nap or heading to bed early rather than hovering over a textbook an hour longer. Here’s why: When the brain dreams, it helps you learn and solve problems, say researchers at Harvard Medical School. In a study that appeared in a recent issue of Current Biology, researchers report that dreams are the brain’s way of processing, integrating and understanding new information. To improve the quality of your sleep—and your brain’s ability to learn—avoid noise in the bedroom, such as the TV, which may negatively impact the length and quality of dreams.

2. Just like men, women can have orgasms during dreams.

Did you think only men experience this phenomenon? Not true, says Barbara Bartlik, MD, a psychiatrist and sex therapist in New York. Warning, further reading may produce blushing: “Women have orgasms during their sleep, just as men do,” she says. “These orgasms often accompany erotic dreams, but they also may occur during dreams of a nonerotic nature.” When women dream, she says, it’s not uncommon for their genitals to become engorged and lubricated. “This occurs during REM sleep, which happens several times during the night,” she says. A similar thing happens to men. “Men get erections during REM sleep, whether or not the man is having an erotic dream.”

3. The most common dream? Your spouse is cheating.

If you’ve ever woken up in a cold sweat after dreaming about your husband’s extramarital escapade with your best friend, you’re not alone, says Lauri Quinn Loewenberg, a dream expert, author and media personality. “The most commonly reported dream is the one where your mate is cheating,” she says. Loewenberg conducted a survey of more than 5,000 people, and found that the infidelity dream is the nightmare that haunts most people—sometimes on a recurring basis. It rarely has anything to do with an actual affair, she explains, but rather the common and universal fear of being wronged or left alone.

4. You can have several—even a dozen—dreams in one night.

It’s not just one dream per night, but rather dozens of them, say experts—you just may not remember them all. “We dream every 90 minutes throughout the night, with each cycle of dreaming being longer than the previous,” explains Loewenberg. “The first dream of the night is about 5 minutes long and the last dream you have before awakening can be 45 minutes to an hour long.” It is estimated that most people have more than 100,000 dreams in a lifetime..

5. You can linger in a dream after waking.

Have you ever woken up from such a beautiful, perfect dream that you wished you could go back to sleep to soak it all up (you know, the dream about George Clooney?)? You can! Just lie still—don’t move a muscle—and you can remain in a semi-dreamlike state for a few minutes. “The best way to remember your dreams is to simply stay put when you wake up,” says Loewenberg. “Remain in the position you woke up in, because that is the position you were dreaming in. When you move your body, you disconnect yourself from the dream you were just in seconds ago.”

6. Even bizarre dreams can be interpreted.

While it can be hard to believe that an oddball dream about your mother, a circus and a snowstorm can have any bearing on real life, there may be symbolism and potential meaning to be mined in every dream—you just have to look for it, says Harvard-trained psychotherapist Jeffrey Sumber. "The meaning of our dreams oftentimes relates to things we are needing to understand about ourselves and the world around us,” he says. Instead of shrugging off strange dreams, think about how they make you feel. “We tend to dismiss these dreams due to the strange components, yet it is the feeling we have in these dreams that matters most,” he explains. “Sometimes the circus and the snowstorm are just fillers that allow us to process the range of emotions we feel about our mother and give us the necessary distraction so we can actually experience that spectrum of emotion.”

7. Recurring dreams may be your mind’s way of telling you something.

Do you have the same nightmare over and over again? Loewenberg suggests looking for underlying messages in recurring dreams so that you can rid yourself of them. For example, a common recurring nightmare people have involves losing or cracking their teeth. For this dream, she recommends that people think about what your teeth and your mouth represent. “To the dreaming mind, your teeth, as well as any part of your mouth, are symbolic of your words,” she says. “Paying attention to your teeth dreams helps you to monitor and improve the way you communicate.”

8. You can control your dreams.

The premise of the new movie Inception is that people can take the reins of their dreams and make them what they want them to be. But it may not just be a Hollywood fantasy. According to the results of a new survey of 3,000 people, dream control, or “lucid dreaming” may be a real thing. In fact, 64.9 percent of participants reported being aware they were dreaming within a dream, and 34 percent said they can sometimes control what happens in their dreams. Taking charge of the content of your dreams isn’t a skill everyone has, but it can be developed, says Kelly Bulkeley, PhD, a dream researcher and visiting scholar at the Graduate Theological Union in Berkley, California. The technique is particularly useful for people who suffer from recurring nightmares, he says. Dr. Bulkeley suggests giving yourself a pep talk of sorts before you go to sleep by saying: “If I have that dream again, I’m going to try to remember that’s it’s only a dream, and be aware of that.” When you learn to be aware that you are dreaming—within a dream—you not only have the power to steer yourself away from the monster and into the arms of Brad Pitt, for instance, but you train your mind to avoid nightmares in the first place. “Lucid dreaming enhances your ability to learn from the dream state,” says Dr. Bulkeley.

9. You don’t have to be asleep to dream.

Turns out, you can dream at your desk at work, in the car, even at your kid’s soccer game. Wakeful dreaming—not to be confused with daydreaming—is real and somewhat easy to do, says Dr. Bulkeley; it just involves tapping into your active imagination. The first step is to think about a recent dream you had (preferably a good one!). “Find a quiet contemplative place and bring a dream that you remember back into your waking awareness and let it unfold,” he says. “Let the dream re-energize.” Wakeful dreaming can be used as a relaxation tool, but Dr. Bulkeley says it can also help your mind process a puzzling dream. “It creates a more fluid interaction between unconscious parts of the mind and wakeful parts of the mind,” he says.

webmd.com

Teething and your baby!

2013-05-04T20:01:00.001+02:00

What is teething?

Your baby is teething when his or her first set of teeth, called primary teeth, break through the gums.

When does teething typically start?

Teething usually begins around 6 months of age. But it is normal for teething to start at any time between 3 months and 12 months of age. By the time your child is about 3 years old, he or she will have all 20 primary teeth.

The lower front teeth usually come in first. Upper front teeth usually come in 1 to 2 months after the lower front teeth

What are the symptoms?

Some babies are fussier than usual when they are teething. This may be because of soreness and swelling in the gums before a tooth comes through. These symptoms usually begin about 3 to 5 days before the tooth shows, and they disappear as soon as the tooth breaks the skin. Many babies don't seem to be affected by teething.

Babies may bite on their fingers or toys to help relieve the pressure in their gums. They may also refuse to eat and drink because their mouths hurt.

Many babies drool during teething, which can cause a rash on the chin, face, or chest.

Mild symptoms that get better usually are nothing to worry about. Call your doctor if your baby's symptoms are severe or don't get better.

How can you help your baby be more comfortable while teething?

Here are some tips to help your baby feel better while teething:

Give your baby a mild pain reliever that is labeled for his or her specific age. For example, acetaminophen (such as Tylenol) or ibuprofen (such as Advil) may help relieve your baby's discomfort. Do not give aspirin to anyone younger than 20 because it has been linked to Reye syndrome, a rare but serious disease.
Use a clean finger (or cold teething ring) to gently rub your baby's gum for about 2 minutes at a time. Many babies find this soothing, although they may protest at first.
Provide safe objects for your baby to chew on, such as teething rings.

Many parents use other teething remedies, such as gels you put on a baby's gums. Many experts question if these work and are safe. If you want to try these products, talk to your doctor about which types are safe and how often to use them.

webmd.com

12 Superfoods for New Moms

2013-05-04T19:42:00.000+02:00

Losing those pregnancy pounds might be at the front of your mind. But there’s something that's even more important for your body after your baby arrives -- eating foods that boost energy and give you stamina for being the best mom you can be.

Routinely eating nutrient-rich foods throughout the day will maximize the little energy you probably have as a new mom. If you’re nursing, the quality of your breast milk stays pretty much the same no matter what you choose to eat. But that's because when you aren't getting the needed nutrients from your diet, your body will provide them from your own stores. So making sure you’re getting all the nutrients you and your baby needs will benefit both of you.

Try to make these smart, nutrient-rich foods a regular part of your diet: Your body and your baby will thank you.

Salmon

There's no such thing as a perfect food. But salmon is pretty close when it comes to a nutritional powerhouse for new moms. Salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets.

The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.

One caution: The FDA recommends that breastfeeding women, women who are pregnant, and women who might get pregnant limit to how much salmon they eat. The guidelines recommend an average of 12 oz, or the equivalent of two main servings, per week. The reason is to limit the amount mercury your new child is exposed to.

The mercury level in salmon is considered low. Some other fish, such as swordfish or mackerel, have a high content of mercury and should be avoided altogether. The 12 ounces are an average. Eating more in one week – such as having three servings instead of two -- won't hurt as long as you eat less the following week.

Low-Fat Dairy Products

Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it's important for you to eat enough calcium to meet your own needs. Try including at least three cups of dairy each day in your diet.

Lean Beef

Boost your energy as a new mom with iron-rich foods like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.

Nursing moms need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both of these nutrients.

Legumes

Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They’re a budget-friendly source of high quality, non-animal protein.

Blueberries

Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Antioxidant-rich blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals and will give you a healthy dose of carbohydrates to keep your energy levels high.

Brown Rice

You might be tempted to drastically cut back on carbohydrates to help lose the baby weight. Don’t. Losing weight too quickly may cause you to produce less milk and leave you feeling lethargic and sluggish. Incorporate healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to produce the best quality milk for your baby.

Oranges

Portable and nutritious, oranges are a great food to boost energy for new moms. Oranges and other citrus fruits are excellent breastfeeding foods since nursing moms need more vitamin C than pregnant women. Can't find time to sit down to a snack? Sip on some orange juice as you go about your day -- you'll get the vitamin C benefit and can even opt for calcium-fortified varieties to get even more benefit from your beverage.

Eggs

Egg yolk is one of the few natural sources of vitamin D -- an essential nutrient to keep your bones strong and help your baby's bones grow. Eggs are also a versatile way to meet your daily protein needs. Scramble a couple of eggs for breakfast, toss a hard-boiled egg or two on your lunchtime salad or have an omelet and salad for dinner. Opt for DHA-fortified eggs to increase the level of this essential fatty acid in your milk.

Whole-Wheat Bread

Folic acid is crucial to your baby's development in the early stages of pregnancy. But its importance doesn't end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health, and it's crucial you eat enough for your own well-being too. Enriched whole-grain breads and pastas are fortified with this vital nutrient and also give you a healthy dose of fiber and iron.

Leafy Greens

Leafy green veggies like spinach, Swiss chard, and broccoli are filled with vitamin A, good for both you and your baby. The benefits don’t stop there. They're a good non-dairy source of dietary calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants, are low in calories, and are tasty to boot.

Whole-Grain Cereal

After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Whip up a healthy hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.

Water

Breastfeeding moms are especially at risk for energy-draining dehydration. To keep your energy levels and milk production up, make sure you stay well hydrated. You can vary your options and meet some of your fluid requirements by drinking juice and milk, but be careful when it comes to caffeinated drinks like coffee or tea. Keep your intake to no more than 2-3 cups a day or switch to decaffeinated varieties. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.

webmd.com

7 Things You Didn't Know About Raising Newborn Twins

2013-05-04T19:41:00.000+02:00

n the U.S, about three of every 100 pregnant women give birth to twins or triplets. And by many accounts, twin pregnancies are on the rise. Still, even experienced moms may not know what to expect when they bring home newborn twins.

While it is true that twins can bring double the joy, parenting twins can also require double the work -- at least initially.

"This is survival mode," says Jennifer Walker, Atlanta-based pediatric nurse and co-author of The Moms on Call Guide to Basic Baby Care. Walker is also a mother of twins.

The key to not feeling you're over your head with twins is planning ahead. Here's what the experts say.

No schedule means no life for you.

"It's hard enough with a single baby, but when you have newborn twins, things have to be on a schedule," Walker says. "You want to get the babies on the same feeding and napping schedules. They will eventually learn to adapt."

You can breastfeed both babies at the same time -- really!

"If you breastfeed, you can feed both babies at the same time with one twin on each breast. But it takes great coordination and patience," Walker says. "I personally did not like the way it felt."

She recalls that breastfeeding her newborn twins felt like she was balancing two bobbing heads. The solution? "I breast-fed one and bottle-fed the other," she says. "I would sit down on the floor, breastfeeding one infant while the other lay on a pillow in front of me or on my side with a bottle. The whole feeding experience would take me 45 minutes total."

One crib is fine in the beginning.

"Newborn twins can certainly remain in the same crib initially," Walker says. "If they sleep better when they know the other is close by, crib-sharing can last up until they move into their childhood beds."

Many parents may make the switch to two cribs when the twins begin to roll, bump into one another, and wake each other up, she says.

While one crib is fine, two car seats and a double-stroller are absolute musts for newborn twins.

Newborn twins may be more likely to have respiratory problems.

Newborn twins are more likely to be born early and underweight. "Preemies often have more respiratory issues because their lungs may not be as developed as babies born at term," pediatrician Alan Rosenbloom says. This doesn't mean that both premature newborn twins will have respiratory issues. "If you have two premature twins born at 32 weeks and one needs a breathing tube, this twin may be more likely to have respiratory issues down the road than a twin who had slightly more mature lungs and only needed some oxygen via a nasal cannula."

Twins are like all siblings in that they certainly get each other's illnesses," Rosenbloom says. If one twin has a contagious infection, the sibling has the same risk of getting it as he or she would if someone else in the house had that infection, he says. Parents of newborn twins may consider separating the two if one comes down with a contagious illness right after birth. "Mobility is less of an issue early on, so if one twin has chickenpox, you can separate them and let the healthy twin stay somewhere else to minimize the risk," he says. "You can’t reduce the risk to zero, but you can control it better."

No. 6. Twins may be similar, but they are also different.

Encourage the differences between twins and never compare them to one another, says mom of twins and developmental pediatrician Randye Huron. She’s the chief of developmental pediatrics and the director of the Institute for Child Development at the Joseph M. Sanzari Children's Hospital at Hackensack University Medical Center in New Jersey. "Most children do have their own strengths and weaknesses, and twins are no exception," Huron says. "My daughter loves ballet and art, and my son likes sports. I encourage the differences to minimize competition and comparisons," she says. "Never say, 'Your sister is behaving, so why aren't you?'"

Separating the twins eventually is also helpful. "It is in their best interest to be separated and to get their own group of friends," she says. Separate time with parents and separate play dates encourage independent decision-making.

No. 7. Parenting twins gets easier and easier.

University of Texas maternal-fetal medicine director and mother of twins Manju Monga says, "Young twins are easier to raise, have each other to play with, and sleep better than singletons once they turn 2."

webmd.com

10 Essential Ways to Stay Vital After 50

2013-05-04T19:37:00.000+02:00

You get one body to live with and you want to keep it moving and functioning. Getting older shouldn't automatically mean you slow down. One of the best ways to stay on the move is with preventive health care. Key screenings and tests can help your doctor find medical problems early -- before they cause bigger problems that make them more complicated to treat.

Don’t let the cost keep you from having these tests. Most health plans, including Medicare, pay for preventive tests. Your doctor can help make the case if you need a test and may be able to direct you to free or low-cost programs.

1. Blood pressure check. You can have a heart attack, a stroke, and eye and kidney problems without ever knowing you have high blood pressure. It’s a condition without symptoms. That’s why it’s important to get your blood pressure checked, even if you don’t think you have a problem. If your blood pressure is lower than 120/80, at least once every two years is fine. If your blood pressure is between 120/80 and 139/89, be sure to have it checked yearly.

2. Cholesterol screening. Heart disease is the number one cause of death in the U.S. One of its main risk factors is a high blood cholesterol level.

It's recommended that you start getting your cholesterol tested at least once every five years at the age of 20. A simple blood test shows your levels and risk for heart disease.

As you age, your risk for heart disease increases. So in your 50s, it's vitally important to continue getting screened.

3. Mammogram. As a screening test for breast cancer, experts agree that a mammogram is the best way to find breast cancer early. There's some debate about how often you should get one.

The U.S. Preventive Services Task Force recommends that all women between ages 50 and 74 have a mammogram once every 2 years.
The American Cancer Society recommends a mammogram each year for women after age 40.

Talk with your doctor to determine the best schedule for you, based on your family history and other risk factors.

4. Colon cancer screening. Colon cancer is the second-leading cause of cancer deaths in the U.S. When you turn 50, your chance of developing it increases. So -- unless you're at an above average risk -- 50 is the age when your doctor may recommend you start getting screened. The good news: there are several tests that can help detect colon cancer early. How often you're screened depends on which tests you and your doctor decide you should have, and what the results of your tests are. Some commonly performed screenings include:

Colonoscopy, once every 10 years
Fecal occult blood test, once a year
Sigmoidoscopy, every 5 years, combined with a fecal occult blood test every 3 years.
Sigmoidoscopy and colonoscopy are two cancer screenings that can also help prevent cancer from developing. During these screenings, your doctor can find and remove precancerous polyps from your colon.

5. Pap test. This test checks for cervical cancer, which is easy to treat when caught early. Although your risk of cervical cancer decreases with age, your need for routine Pap tests doesn’t stop with menopause. Usually women need Pap tests at least every 3 years. If you're tested for human papillomavirus (HPV) at the same time as your Pap test, your screening interval may be even longer. In most cases, you can stop having Pap tests at 65 or 70, as long as you've had no abnormal results in the past 10 years.

The Pap test is another one of the few cancer screenings that can also prevent cancer from developing. Your doctor can treat precancerous cells before they develop into cancer.

6. Bone mineral density scan. This screening checks your risk for osteoporosis. It's recommended for all women at age 65. If you are at high risk, your doctor may recommend this test once you turn 60.

Men, ages 70 and older, may also benefit from this screening.

7. AAA screening. Experts recommend a one-time abdominal aortic aneurysm (AAA) screening for men ages 65 to 75 who have smoked at any point in their lives. This ultrasound screens for an enlarged blood vessel in the abdominal area that can cause severe bleeding and death if it ruptures. If your blood vessel is enlarged, surgery can correct it.

8. Depression screening. Depression is a common cause of disability in adults, although it’s often overlooked. It frequently arises with chronic illness and aging. Depression isn't a normal part of aging, and you can get treatment. If you're feeling sad, hopeless, or not interested in your regular activities, talk with your doctor. She can see if you're depressed by having you fill out a questionnaire or by asking you a few simple questions.

9. Diabetes screening. Almost 9% of all Americans have diabetes -- including nearly 27% of people ages 65 and older. Uncontrolled diabetes can cause complications such as blindness, kidney disease, and the need for limb amputation. Ask your doctor about how often you need diabetes screenings.

10. Immunizations. As you age, you need a few extra vaccines to help you stay healthy.
Flu shot: Recommended yearly for everyone, 6 months of age and older.
Pneumonia vaccine: Recommended if you're 65 or older, and if you have diabetes, liver disease, asthma, any other type of lung disease, or problems with your immune system.
Shingles vaccine: Recommended if you're 60 or older.

Remember, there's a lot you can do on your own to stay healthy as you age.

Don't smoke.
Eat a healthy diet.
Exercise regularly.
Maintain a healthy weight.
Practice safe sex.

webmd.com

10 Morning Mood Boosters

2013-05-04T19:34:00.002+02:00

Have you ever noticed that what happens during the morning hours often sets the tone for the rest of the day? When things go smoothly, you tend to feel more relaxed and ready to face whatever the day may bring. However, when things get bumpy before you’ve even managed to get dressed, you’re more likely to remain grumpy until bedtime. While some hassles can’t be avoided, you can make mood-enhancing decisions during the a.m. hours that will set the stage for the next 16 or so. We spoke with the experts and combed the latest research for 10 pick-me-ups that will have your mood rising like the morning sun. Try one (or all!) of them for a happier and healthier you.

1. Pick one “spoil-me” task to do.
When you wake up, give yourself 30 seconds to think of at least one nice thing you can do for yourself that day…and then do it. When Alice Domar, PhD, psychologist and coauthor of Live a Little! Breaking the Rules Won’t Break Your Health, was in Los Angeles for a book tour one winter, she woke up much earlier than usual. But instead of fretting about lost zzz’s, she realized with excitement that she could score some fresh fruit at the nearby farmer’s market, which would’ve been impossible if she were back home in Boston. That impromptu side trip kept her mood lifted throughout the day.

2. Eat a well-balanced meal.
Start your morning with a nutritious mix of complex carbohydrates and proteins that will last you until lunch, such as oatmeal or toast with peanut butter (include a sprinkle of cinnamon, which one study linked to improved mood and alertness, for an extra boost). Other research found that a moderate amount of caffeine (200 mg, or the amount in about two cups of coffee) elevated mood and mental sharpness, so enjoy some joe or black tea with your breakfast.

3. Get some fresh air.
Head out for some “green exercise”—physical activity performed in an outdoor setting—even if you only have a few minutes to spare. Researchers found that people experienced an enhanced mood and higher self-esteem after just five minutes of various types of green exercise, including walking and gardening. The study also found that exercising near water amplified the effects, so if you live near a lake, river or waterfall, even better.

4. Listen to the sounds of nature.
Capture the benefits of the great outdoors, even if you can’t get outside, by listening to recorded nature sounds. In a recent study, participants recovered from a stressful situation more quickly when they listened to a recorded combination of running water and bird sounds. Open your window in the morning so you can hear Mother Nature’s music as you get ready, or invest in an alarm clock that eases you awake with nature sounds.

5. Focus on feeling good.
Right after waking up, Robyn McKay, PhD, a psychologist based in Tempe, Arizona, and founder of the Smart Girl-Modern Goddess coaching program, recommends taking five deep breaths and making the decision to feel good for the day. “Imagine that, even when you encounter frustrations and surprises, you will remember to breathe and respond mindfully—rather than react mindlessly—to your circumstances,” she says. Dr. McKay also suggests that, throughout the day, you “take five deep, intentional breaths and remind yourself of your decision to feel good.”

6. Drink hot chocolate.
A recent study found that sipping a drink containing cocoa flavonols improved participants’ moods and levels of alertness—even as they worked on a series of challenging math problems. So go ahead and savor some hot cocoa made with lowfat or skim milk and dark chocolate. The protein and carbs in the milk will help keep your blood sugar levels stable until lunch, which will help you hold on to your mood momentum.

7. Take a moment to assess yourself.
Don’t jump out of bed right when you open your eyes in the morning. Instead, take five minutes to pay attention to your body and notice if you feel any stiffness, then do some light stretching while breathing deeply, suggests Lynn Louise Wonders, LPC, RPT-S, RYT, a psychotherapist and yoga teacher in Marietta, Georgia. She notes, “Before racing off to the hundred things on the day's to-do list, it can be tremendously beneficial to claim these five minutes to tune in to your body and your breath. You'll find that you are more ‘present’ and better equipped to deal with the busyness of the day ahead.”

8. Envision the negative.
You’ve probably heard that gratitude is a mood elevator, but here’s a surprising twist to that tactic: Think about a positive event from your life—how you got your dream job or met your ideal partner, for instance—and then imagine what your life would be like if the event hadn’t happened. Though it seems like this would have the opposite effect, it actually improved the mood of one study’s participants more so than simply thinking of the positive event itself.

9. Breathe in some mint.
Researchers found that sniffing peppermint enhanced mood and attention while also fighting fatigue. Try keeping a bottle of peppermint essential oil or bag of peppermint tea on your nightstand so you can inhale the positive scents right as you wake up. Another happiness helper is chewing gum, which elevated the moods, alertness and attention spans of another study's participants. Pop a piece of peppermint gum after breakfast for a double-duty perk-up.

10. Smile.
There’s one thing you can do just about anywhere: Smile. “Remember,” says Dr. McKay, “smiling is a simple way to change your mood—and the mood of those around you, too.” So spread your good-mood wealth by baring those pearly whites as often as possible in the morning as well as throughout the day.

webmd.com

How to Treat Chronic Fatigue Naturally

2013-05-04T19:31:00.001+02:00

There is a problem in today’s society’s rhythm that we haven’t realized yet, our lifestyles compared to our ancestors have changed, but our bodies haven’t and that’s why a large portion of our population is feeling tired and stressed out, causing chronic fatigue.

This might be caused physiological by a block of the adrenal glands, caused mainly by excessive stress, nutritional deficiencies, stimulants and toxic metals and chemicals often play a large role in adrenal burnout, among many other reasons.

Adrenal glands play a significant role in the body, secreting more than 50 essential hormones necessary for life, which are responsible for many of the functions we need to stay alive and healthy, such as: Energy production – carbohydrate, protein and fat conversion to blood glucose for energy, fluid and electrolyte balance and fat storage.

Chronic fatigue can be presented in many ways such as: Morning fatigue, feelings of sleepiness or clouded thinking from 2 to 4 p.m., burst of energy at 6 p.m., cravings for foods high in salt and fat, increased PMS or menopausal symptoms, mild depression, lack of energy, decreased ability to handle stress, muscular weakness, increased allergies, decreased sex drive and frequent sighing among others.
So, how can we treat this without the need of more chemical and artificial products? Very simple, if are completely willing to, you can fully live life again by making the necessary lifestyle and dietary changes to treat your disorder such as:

• Adopting a natural whole-foods diet
• Avoiding junk food
• Drinking high quality water, not from the tap. Distilled or spring waters are best
• Eating five to six servings of vegetables each day through juicing or adding them to meals
• Avoiding white flour and other processed grains
• Adding sea salt to your diet, replacing your table salt
• Taking high quality fish oils
• Adding licorice root extract and kelp to your diet
• Doing a detox and using an infra-red sauna
• Replacing toxic chemical products used around the house with non-toxic alternatives
• Spending some time in the sun each day
• Doing something fun each day
• Getting lots of rest
• Laughing
• Exercising
• Minimizing stress
• Taking negative people out of your life

positivemed.com

Don’t Let Heart Disease Derail Travel Plans

2013-05-01T12:15:00.000+02:00

Heart disease does not need to limit your ability to travel. Here are some key pointers to follow so that you can have a comfortable and heart-healthy vacation.

Talk with your doctor

If you are having any new symptoms, make an appointment to see your doctor before you travel.
If you have had a recent procedure or hospitalization, ask your doctor when it is safe to travel.
Be prepared: check with your cardiologist to find out if he or she knows of a doctor to contact or find the closest medical center in your travel location in case of problems.
If you have an irregular heartbeat, ask your doctor for a copy of your electrocardiogram (ECG). If you are a Cleveland Clinic patient, sign up for MyChart® so your medical records are at your fingertips.
Be sure to have any immunizations required for the country you’re visiting and be up to date on your immunization and antimalarial recommendations. You may want to visit a travel clinic before you go.

Check your insurance coverage and make sure it will cover you where you are traveling. Consider purchasing medical evacuation insurance if your health insurance doesn’t cover medical evacuation. You’ll be glad you did. You may want to consider Cleveland Clinic’s Global CARE (Critical Air Rescue and Evacuation) program.*

Medications

Make sure you will have enough medication to get you through the entire trip (if not, refill your prescription). Bring enough medication to cover you for a few extra days in case you are delayed for any reason.
Make sure your medications are easily accessible in your bag while you are en route. If you are flying, bring all medication on your carry-on luggage.
Make sure your medication is clearly labeled.
Always have a water bottle in the event that you need to take your medication during travel time.
Bring a snack if you need to take any medications with food.

If you fly

Travel with a suitcase and carryon that are on wheels; better yet, get help with your luggage from a porter or fellow travel mate.
Request an aisle seat so you can easily get up and walk around.
When traveling long distances, there is increased risk of blood clots (venous thrombosis).
- This is due to slower blood circulation when you are sitting for many hours and lower oxygen levels in the plane cabin.
- During the flight, get up from your seat at least once every two hours and walk up and down the aisles.
- Wear comfortable shoes and socks and try to elevate your feet above your chest level whenever you can.
- Wear compression stockings when traveling on a plane for more than eight hours or 3,100 miles.
Stay hydrated with water and do not drink alcoholic beverages as they cause dehydration.

Flying with a heart device

If you have a pacemaker or implanted cardiac defibrillator (ICD), try to request special security clearance with a hand search at the airport.
If a handheld device is used to clear a person through security checkpoints, ask the examiner to hold the handheld device over the ICD for no more than a few seconds.
If you are traveling abroad, bring all contact numbers and web site addresses for pacemaker and ICD manufacturers.

While the risk of heart attack or other heart problems is small, the Federal Aviation Administration has made it a requirement for passenger-carrying aircraft to have on board an automated external defibrillator (AED).

Diet and exercise

Make sure you are well rested before your trip and get plenty of sleep while you travel.
If you’ll be walking a lot on your getaway, start a walking program before you leave and wear the most comfortable travel shoes you can find.
If you are on a special diet at home, follow your diet (as much as possible) on your trip. If you haveheart failure, eating too much salt can bring on symptoms. To avoid salty snacks on the plane and during the trip, bring low-salt snacks with you.

Finally, if you are on vacation and have any heart symptoms, don’t be a hero. Don’t be afraid to get checked for fear of spoiling your family vacation. Seek emergency room treatment should you have any chest pain, signs of a heart attack, or other symptoms of heart disease.

*You may want to consider Cleveland Clinic’s Global CARE program, which provides more protection than most traditional air medical insurance. It covers transport to the facility of your choice. Traditional air evacuation can easily exceed $10,000. Global CARE offers in-air/in-flight teams led by a Cleveland Clinic physician or acute care nurse practitioner. Visit Global CARE for more information.

clevelandclinic.org

Heart Healthy Habits Linked to Cancer Prevention

2013-05-01T12:11:00.003+02:00

Are you doing your best to live a heart-healthy lifestyle?

If so, you have a lower chance of developing cancer, too. A recent study by the American Heart Association (AHA) found that people practicing healthy heart habits had a significantly lower chance of developing cancer—a 38 percent lower risk to be exact.

Heart disease and cancer are the top two causes of death for people in the United States. For a long time, it has been known that healthy behaviors are good for our overall health, but knowing that there is a relation between heart and cancer risk factors is novel.

About the study

The study by AHA spanned 13 years and followed more than 13,000 healthy individuals. Participants were measured using the seven heart health “metrics” and were tracked for any cancer that developed during that time. Researchers found that the more “ideal” metric factors people had, the less likely they were to develop cancer.

According to the research: Compared to people who had none of the seven factors, having just one reduced the risk of cancer by 20 percent. Three factors lowered the risk of cancer by 22 percent; and five to seven pushed the risk down 38 percent.

The seven metrics for heart health

According to AHA, these are the seven metrics for heart health – and now we know, these same metrics make it less likely to be diagnosed with cancer.

Make these a part of your prevention plan:

1. Be active. When adults get at least 30 minutes of moderate physical activity at least five times a week, they can lower risk for heart disease, stroke and diabetes.

2. Keep a healthy weight. Too much fat, especially around the waist, raises your risk for high blood pressure, high cholesterol and diabetes. About two-thirds of adults in the U.S. are overweight or obese.

3. Eat a healthy diet. A diet high in whole-grain fiber, lean proteins and colorful fruits and vegetables and low in saturated and trans fats, cholesterol, sodium and added sugars can greatly improve health.

4. Keep safe blood sugar levels. Protect your vital organs and reduce consumption of simple sugars that are found in soda, candy and sugary desserts. If you have diabetes, this can cause blood sugar to rise to dangerous levels, damaging the heart, kidneys, eyes and nerves over time.

5. Manage your cholesterol. When you have too much “bad” LDL cholesterol, plaque can form in veins and arteries, which can cause heart attack and strokes.

6. Keep blood pressure down. Hypertension is the most significant risk factor for heart disease and it puts a strain on your kidneys.

7. Don’t smoke. Smoking damages the entire circulatory system and increases your risk for coronary heart disease, hardened arteries, aneurysms and blood clots.

“It is very reassuring that reducing cardiovascular risk factors also leads to reduced risk of cancer,” saysBenico Barzilai, MD, Section Head of Clinical Cardiology at Cleveland Clinic. “As a clinician, one always worries that some of our therapies could increase cancer risk. This study indicates that reduction in blood pressure, weight and cholesterol combined with eliminating cigarette smoking reduces cancer risk as well.”

clevelandclinic.org

Everything You Ever Wanted to Know about Face Peels

2013-05-01T12:01:00.003+02:00

If the term “face peel” makes you want to back slowly out of the room, we have news for you. Sure, we’ve all heard horror stories and seen the Sex and the City episode where a blotchy-faced Samantha dons a black veil after a treatment goes awry. But when done right, face peels can work wonders on some of the most frustrating complexion issues, from acne to uneven skin tone.

“The biggest misconception [about face peels] is that the skin will be burned and bright,” says Dr. Debra Jaliman, author of Skin Rules: Trade Secrets from a Top New York Dermatologist. We asked Dr. Jaliman for the real story on this not-so-scary treatment.

How They Work and What They Do
Face peels remove top layers of skin to exfoliate and expedite cell turnover, Dr. Jaliman says. When new cells are formed, this creates a new layer of skin—one that is fresh and smooth. Face peels can improve skin’s texture, even skin tone, minimize fine lines, and clear up acne by unclogging pores. One problem they can’t fix, contrary to popular belief: scarring (only lasers can to do that). Another misconception? Face peels cause skin to overproduce oil and become more acne-prone. Not true, according to Dr. Jaliman. The key, she says, is choosing the right peel for your skin problem.

How to Choose a Peel
Problem: Acne-Prone and Oily Skin

If you have acne, a salicylic acid peel can help unclog pores. Since it’s drying, this type of peel best for skin that tends toward the oily side.

Problem: Uneven Skin Tone and Fine Lines

Pomegranate, pumpkin, antioxidant, and glycolic peels hydrate skin and smooth wrinkles. Pomegranate, pumpkin, and antioxidant are especially popular during winter because they’re mild and can be done repetitively without dryness or irritation, Dr. Jaliman says.

Note: If you have rosacea or exzema, you should steer clear of peels. Because these conditions cause skin inflammation, peels only increase irritation and redness, says Dr. Jaliman

When to Peel
Although different skin types require different face-peel regimens, Dr. Jaliman says that in general, a series of three to six peels two to four weeks apart should result in a noticeable difference in skin quality. For some patients, she recommends peel pads with low concentrations of acid, which allow patients to continue treatment at home daily or weekly.

Post-Peel Care
Don’t use retinols, which can irritate skin post-peel. Do use sunscreen with at least SPF 30 that contains zinc oxide and titanium dioxide. Redness should last only a few minutes after your peel. If dryness, irritation, and redness persist longer than that, tryusing products with hyaluronic acid for added moisture and green tea for soothing properties.

Post-Peel Power Players
For healthy hydration, we can’t get enough of Juice Beauty products, which contain juice-based formulas and organic ingredients with nourishing properties.

For extra fine line-smoothing power, try Marula Oil, which reduces existing wrinkles by plumping skin, and My Skincare Skin Recovery Formula, which brightens skin and can further help zap fine lines and wrinkles.

For persistent redness and irritation, Kiehl’s Calendula Herbal Extract Alcohol-Free Toner can help soothe normal to oily skin, while Fresh Youth Preserve Lotus Face Cream can help hydrate skin, which may also be prone to dryness post-peel.

womenhealth.com

5 Ways to Boost Good Cholesterol

2013-05-01T11:56:00.002+02:00

Bummer alert: Aortic aneurysms, a dangerous swelling of the aorta, affect 1 to 2 percent of women and kill around 13,000 Americans each year, according to the National Heart, Lung, and Blood Institute. They can only be repaired surgically and often go undiagnosed, but a new study shows hope for a treatment: The research, published in the journalAtherosclerosis Thrombosis and Vascular Biology, indicates that higher levels of HDL, or “good” cholesterol, can help protect you from developing an aortic aneurysm.

Researchers from St. George’s University of London gave a peptide called Ang-II to mice to increase their blood pressure and try to induce an aneurysm. They then injected one group of mice with HDL and another with a placebo. Researchers discovered that they were unable to create new aneurysms in the mice that received the HDL injections, and these mice also showed a significant reduction in the size of their existing aneurysms. “It’s good news for mice, but we do need to translate this,” says lead study author Gillian Cockerill, PhD, group leader of the Vascular Biology Research Unit.

That said, existing research shows boosting your HDL is good for heart health and may help prevent coronary disease, says Maja Zaric, MD, interventional cardiologist at Lenox Hill Hospital in New York City and a Women’s Health advisor. “HDL is a type of cholesterol that actually cleans the blood vessels, as opposed to the LDL cholesterol (aka, bad cholesterol), which clogs them,” she says.

Here, she shares a few strategies on how get more of the good stuff.

Work it out: Since regular exercise helps boost HDL production, Zaric recommends logging at least 30 minutes of any aerobic exercise three to four times a week.

Quit the cancer sticks: Whether you’re a regular smoker or a “just one puff” kind of girl, it’s time to ditch the bad habit. “Smoking even in small amounts can actually suppress the HDL release from the liver,” says Zaric.

Drop some pounds: If your BMI is higher than 25, losing weight isn’t just all-around good for you—it can also up your HDL levels. That said, people who are at a normal body weight shouldn’t try to drop pounds just to increase HDL production.

Fill up on good fats: Consumption of monounsaturated fats has been linked to higher HDL levels. Get your fill by incorporating more avocado, salmon, sardines, olive oil, and olives into your diet.

Consider a cholesterol booster: If you’re generally healthy but have a low HDL count and a family history of heart disease, you might want to ask your doctor about OTC cholesterol-boosting medications, says Zaric. One thing to keep in mind: They can have the side effect of facial flushing or redness, which might last anywhere from 5 to 10 minutes.

womenhealth.com

7 Surprising STD Facts

2013-05-01T11:55:00.000+02:00

1. Know your bumps.
Skin tags, inflamed follicles, shaving irritation, and plain old pimples (yes, down there) can all cause genital-area bumps, says Lauren Streicher, M.D., of Northwestern Memorial Hospital. STD sores vary widely in appearance and are sometimes painless or hard to see. Call your M.D. but keep calm: Your lump might be ugly but innocuous.

2. Gross me out? Please.
"Diagnosing and treating STDs is part of my job; nothing about it makes me uncomfortable," says Catherine Hansen, M.D., M.P.H. "You can't show me something—sores, discharge, rashes—I haven't seen before." If your doc is the one acting awkward, find a new one.

3. Speak up about (free!) screening.
Don't assume you'll be tested during your annual gyno exam, says Melissa Goist, M.D. STD tests are not automatically included with a Pap smear. Ask to be tested before you have sex with a new partner or if you think something is amiss. Bonus: Under the Affordable Care Act, most insurance plans fully cover all STD screenings.

4. It's never too late.
If you already have an STD, you may think you don't need testing. Wrong. "There's no limit to the number of STDs you can have at once," says Sara Gottfried, M.D. "In fact, you're more likely to catch an infection if you already have one, because open sores can make it easier for new infections to enter the body."

5. Relax, it's the un-STD.
Anything that throws off your vagina's natural bacterial balance (sex, your period) can result in the ubercommon BV (bacterial vaginosis). Its symptoms--discharge, fishy odor, burning—mirror those of many STDs, but it's not sexually transmitted or harmful in and of itself, says Streicher. BV can, however, lower your defenses against actual STDs, so be sure to ask your doctor for treatment.

6. Consider a new shield.
Female condoms guard the vagina, vulva, and surrounding skin, so they may offer more protection than condoms against STDs spread via skin-to-skin contact. (In a WH poll, 25 percent of you said you'd be willing to try a female condom.)

7. Check your girl parts.
You might feel squeamish, but it will quickly become a monthly routine, says Hansen. All it takes is five minutes, a handheld mirror, and a flashlight. It's crucial to know your own normal so you can spot anything suspicious.

womenhealth.com

Should I Worry About Getting an STI From Waxing?

2013-05-01T11:53:00.004+02:00

Every week, the Scoop examines alarming new claims to help you make sense of the latest health research.

As if you need another reason to dread your bikini wax: Grooming your nether-regions could make you more susceptible to certain STIs, according to a new French case study published in the journalSexually Transmitted Infections.

Case study author François Desruelles, MD, a dermatologist at Archet Hospital in Nice, France, asked 30 of his patients infected with molluscum contagiosum (a pox virus marked by painless, wart-like sores) about their pubic hair-removal habits. Turns out, 93 percent of them participated in some kind of private-part maintenance. Seventy percent shaved, 13 percent clipped, and 10 percent waxed away unwanted hair.

Here’s the thing: Since your pubic hair acts as a layer of defense against all types of infections, including any STIs you may come into contact with, removing it makes you more vulnerable. Healthy skin is another barrier against infection. But since most hair-removal methods, when done improperly, could cause microscopic wounds, irritations, and (if you wax) burns and inflammation, you risk making yourself more vulnerable to infection when you get rid of down-there hair, says Joshua Zeichner, MD, a dermatologist and director of cosmetic and clinical research at Mount Sinai Medical Center in New York City.

Don’t cancel your bikini wax just yet, though. Keep in mind that the study only looked at patients already infected with molluscum contagiosum. Tons of people tend to their pubic hair but don’t contract an STI, says Tracy Zivin-Tutela, MD, an infectious disease expert at St. Luke’s-Roosevelt Hospital in New York City and a member of the American Academy of HIV Medicine.

In reality, getting professionally waxed is safer than shaving and riskier than laser hair removal—but any hair-removal method is pretty benign when done properly. If you’re a waxer, make sure to pick a salon that’s hasn’t violated any health codes, says Desruelles. The clinician should use new or sterile equipment, and they shouldn’t double dip applicators into the wax during the treatment (since that can spread infection, says Zivin-Tutela).

If you do end up with any kind of cuts, redness, inflammation, or irritation post-hair removal, use an OTC cortisone cream or bacitracin to get rid of the problem ASAP, says Zeichner. It’s also a good idea to steer clear of sexual contact until your skin heals fully, he says. Holding off for a few days may be hard, but protecting your sexual health is so worth it.

The verdict: Almost any hair removal technique can result in skin damage that makes you more susceptible to STIs—but as long as your skin is in good shape, infection is still pretty unlikely. When it comes to waxing, stick to a sanitary salon to further reduce your risk.

womenhealth.com

Are You Getting Enough Vitamin N?

2013-05-01T11:51:00.002+02:00

Are You Getting Enough Vitamin N?
Growing up, Teresa Bruffey was passionate about nature—passionately against it. To the self-conscious Seattle teen, the outdoors seemed dirty, scary, and uncomfortable. When she did spend time in nature, her suspicions were validated: Sand snuck into her swimsuit at the beach, chafing her skin; flies buzzed around her at picnics, freaking her out. Communing with Mother Earth, she maintained, was not her thing.

Until one day, it was. Sometime after college, a boyfriend convinced Teresa to join him on an overnight backpacking trip to nearby Kaleetan Peak. "I was terrified, panicked about it getting dark and animals lurking in the wilderness," she says. "But when I woke up, it was blue sky and mountains all around. Everything was still and beautiful. I just felt, I don't know, full."

Teresa had always been active; she'd even taken up rock-climbing—though always indoors. But after the camping trip, she began climbing outside, dragging friends along and overcoming a fear of heights in the process. "Being in nature reset my confidence and peace of mind," she says.

Intuitively, her story makes sense—remember your parents' mantra "Fresh air will do you good"? But it now also makes sense scientifically. "The vast majority of evidence points in one direction: We can be happier, healthier, and smarter if we weave more nature into our lives," says leading naturalist Richard Louv, author of The Nature Principle. He points to a surge in studies that strongly suggest a link between the outside and your insides, and that the best mind-body medicine may lie right beyond your front door.

From Green to Black
For 5 million years, humans depended on nature for just about everything, including food, shelter, and the regulation of sleep cycles, says M. Sanjayan, Ph.D., lead scientist for The Nature Conservancy. "Nature guided us in a very direct way," he says. "But in the past thousand years, that started shifting; in the past 50, it has really shifted. To think that we could adapt to that in a few generations is ludicrous."

Like Louv, Sanjayan believes humans are biophilic—that we have an innate attraction to, and connection with, nature. And that the sudden absence of nature from our lives could throw our well-being way off-kilter. In fact, the modern way of living, complete with loads of indoor time, has given rise to what Louv has coined "nature-deficit disorder," a condition that may come with adverse health effects.

For example, one study found that the farther you live from green space, the likelier you are to be in poorer health. Other research suggests that rising rates of allergies and autoimmune disorders might be caused, in part, by less exposure to healthy bacteria found in nature. Still more science has linked reduced exposure to nature to higher risk for obesity, cancer, heart disease, anxiety, and depression.

Women seem to be sinking deep into nature-deficit disorder. Per our survey, "Health Benefits of Nature," those who felt too stressed were more likely than non-frazzled women to spend a free day curled up on the couch. The picture gets worse when those stressed women actively try to relax: 54 percent plunk themselves in front of the TV, 44 percent eat, and 31 percent have a glass of wine; only 26 percent head out for a walk in the park.

Yet the cure for nature-deficit disorder—not to mention a host of other ailments—might lie in that simple walk. A whopping 86 percent of stressed-out women said their mood improves when spending time outdoors in nature. That would come as no surprise to Louv, who touts even small doses of "vitamin N" (as in nature) as a powerful protector of your body and mind.

Forces of Nature
The most cutting-edge research on the nature-health link is happening in Japan, where scientists are measuring the physical effects of "forest bathing." One study found that people's blood pressure, resting heart rate, and levels of cortisol (a stress hormone) were all significantly lower after a 15-minute nature walk compared with a 15-minute city walk. Another experiment found a 37 percent spike in the number of women's natural killer cells—the backbone of the immune system—after they spent a few hours in the woods.

Where, exactly, the benefits are coming from is still unclear. What is clear is that vitamin N can also have profound effects on your brain. "Modern multitasking overtaxes brain areas that are involved in suppressing distractions, thinking creatively, and developing a sense of identity," says David Strayer, Ph.D., a neural scientist at the University of Utah. "Getting out into nature allows those parts of the brain to restore and replenish themselves."

Strayer recently co-led a study that found people were 50 percent more creative after spending four days backpacking in nature. Separate research shows that people's memory power and attention span rose significantly after an hour-long walk in an arboretum.

Soaking in vitamin N may also be the easiest mood lift ever: When people took hour-long walks in a park versus a mall, a stunning 90 percent of them reported higher self-esteem, and 71 percent said they felt less depressed, per research at the University of Essex in the U.K. (Nearly half the mall rats reported feeling worse about themselves and some felt depressed.) The same researchers found it's not just "green" outings that do the trick: "Blue-green" exposure—i.e., time spent near rivers, lakes, or oceans—had the most positive emotional effects.

Kind of makes you want to get outside, like, immediately. Right?

The Fresh Air Rx
Some doctors find the data so compelling that they're writing "nature prescriptions" to help prevent and treat conditions ranging from heart disease to diabetes to depression. Daphne Miller, M.D., a family physician in San Francisco, hands her patients park maps with instructions on which trails to take and whether to walk, run, or just sit outside. "Nature therapy can be a powerful intervention," she says. "People are more likely to stick to it, it's readily available anywhere, and it's free."

Even if your M.D. isn't writing you scripts for two loops around the lake, you should still get on board with nature therapy. In fact, per our "Health Benefits of Nature" survey, most women already understand that nature is good for health, and 73 percent wish they could spend more time outside. But the excuses keep mounting: Women are too intimidated by too-hot or too-cold weather (53 percent), too busy (44 percent), or too comfortable hanging out at home (22 percent).

The truth is, you don't even need to move much to score a healthy dose of vitamin N. Those "forest bathing" studies found the same stress-level, heart-rate, and blood-pressure reductions in people who spent 15 minutes just sitting in a chair in the woods. Other research shows that five minutes in any kind of natural setting is enough to boost your mood. So feel free to start small with a trip to a local park or a walk around a reservoir. ("The more nature you get, the better you'll feel," says Miller.) Then forget about limiting yourself; megadoses of vitamin N don't come with any negative side effects.

And Teresa, now 34, discovered an additional positive one: Ever since communing with nature went from unfathomable to essential for her, she has been connecting with all sorts of like-minded people (yup, you guessed it—time in nature also facilitates social bonding). In fact, on a climb up Mount Rainier, she hit it off with her guide as they scaled the Washington behemoth. Back on solid ground, their rapport remained strong—and blossomed into a romance.

womenhealth.com

Should I Worry About Henna Tattoos?

2013-05-01T11:48:00.004+02:00

Every week, the Scoop examines alarming new claims to help you make sense of the latest health research.

If you were getting a tattoo that involved a needle, you would be beyond careful. But getting a temporary tattoo on the boardwalk or at an amusement park? You might not even think twice about it—but you should.

The FDA recently issued a consumer alert informing the public that it has received reports of serious and long-lasting reactions to a certain type of henna tattoos. We’re talking redness, blisters, raised red lesions, loss of pigmentation, increased sensitivity to sunlight, and even permanent scarring—scary stuff.

Some people have even had to go to the ER because of their reactions, which can occur anywhere from immediately after a person gets the temporary tattoo to three weeks later.

What’s causing the problem? Traditional henna is made from the leaves of a plant called Lawsonia, but black henna—the type that’s been linked to the reported reactions—can contain a harsh chemical called p-phenylenediamine (PPD). PPD results in a darker and longer-lasting tattoo, but it can also lead to an allergic reaction, says Tamara Ward, an FDA press officer.

Although the FDA hasn’t released data on how many people have reported having a reaction to black henna, you should keep in mind that anyone can have an allergic response to PPD—regardless of skin type, says Glenn Kolansky, MD, a board-certified dermatologist in Red Bank, NJ.

The FDA is advising specifically against black henna, but it’s worth noting that even traditional henna is only approved by the FDA for use in hair dyes—not for direct application to the skin.

The verdict: Since there’s really no telling how your skin will react to henna—and the health consequences can be severe—you’re better off steering clear of it. After all, it’s not that big a sacrifice to not get a temporary tattoo.

womenhealth.com

The Best Yoga Style for You

2013-05-01T11:43:00.003+02:00

Yoga is kind of like sex. (And not just because of the interesting positions.)

For a practice rooted in simplicity, it has become a tad bit complicated...and intimidating. There are a jillion types of yoga, ranging from specific (like Bikram and Jivamukti) to general (like flow and restorative). "With the increasing number of choices in the yoga world, new students could definitely be overwhelmed," admits Desiree Rumbaugh, a yoga instructor in California.

But also like sex, the endless options mean you never have to settle for a lackluster session or the same variety every week. After all, sometimes you want it fast, other times slow, sometimes you want a lot of talking, sometimes you want silence. Here, we help you find the right practice for your mood so you walk away satisfied.

Fast Flows
In the yoga world, classes abound for women (and men) looking to move quickly, slim down, and maybe fast-forward through most of the chants and meditations. Classes in this group—which tend to have names like Dynamic Flow and Power Yoga—are heavy on speedy sequences, keep the music modern (think Adele and Prince remixes, not Enya), and take more creative liberties with their poses and sequences.

Some of the boom on this end of the spectrum can be considered good for those who want to add yoga into their routine but crave an equivalent to the sweat-drenched endorphin rush that they get from their cardio-kickboxing class.

If you love the heart-pumping, muscle-building benefits but want something more traditional, Bikram may be more your style. It always flows through the same 26 postures every class—but in a steaming-hot studio (upwards of 105 degrees!). It should be noted that "hot yoga" is not synonymous with Bikram. Other heated varieties are typically a bit cooler and take more freedom with the poses. (Some people say they are a cheap imitation of Bikram, while others say they're a passable alternative. You decide.)

If you can't stand the heat, look for vinyasa-based classes, which move through sequences at various speeds but focus more on your body position. So instead of just calling out poses, your teacher will actively adjust you and stress different cues (like "inner thighs back and wide" or "active hands and feet").

The reason some teachers are so hands-on: It can often be hard to understand which way to bend or twist by just listening to verbal cues. This way, teachers are able to place you in exactly the right position so you know how it's supposed to feel. (If you prefer not to be physically adjusted, you can always tell them before the class starts.)

While still focusing on mindful meditation, instructors also zero in on helping you understand why certain poses are difficult and finding individual solutions, says Rumbaugh—one reason alignment-focused vinyasa sessions are great for beginners. (But Rumbaugh cautions: Plenty of classes don't focus as much on alignment instruction, so beginners should check with the instructor.)

Look for names like Anusara-inspired yoga and vinyasa yoga, and keep in mind that with alignment-based classes, feeling comfortable with the instructor is key.

Seriously Zen
Of course, yoga is not only concerned with what your body is doing. Mental strength and serenity are just as fundamental.

A great example: Ashtanga yoga, one of the godfathers of the yoga world. Also called Mysore style (for the city in India where it began), it is serious—like, six days a week, early morning, in a quiet room serious. Often, a teacher will walk you through a series, with set "asanas" (a.k.a. postures) that remain mostly the same from day to day. The whole practice is about breath, movement, and discipline, says Kathryn Budig, author of Women's Health Big Book of Yoga. Yes, you build muscle and burn calories, but the real reward comes from the dedication and consistency this practice requires. (In other words, people looking to do yoga two or three times a week need not apply.)

But when you're new, being surrounded by Ashtanga regulars can be intimidating. Beginners can find comfort in the alignment-based Iyengar style, not because it's easy, but because it's taught in levels. Students work their way up through careful, focused instruction. "Iyengar assesses its teachers before they can be trained," says Bobby Clennell, author of The Woman's Yoga Book. "If they're not committed and prepared, they are advised to practice more and reapply." (Many yoga certifications merely require a credit card.) So breathe easy: Even if you have no clue what you're doing, your teacher will.

That sense of ease is a yogi's main goal and the reason meditation is so crucial to the practice. "Meditation is to the mind what exercise is to the body," says Jai Dev Singh of Nevada City, California, who teaches Kundalini yoga, which focuses on building spiritual strength. "If you don't exercise your body, what results can you expect? You can't expect an extraordinary shift in your mind without meditation." Kundalini makes it a big part of the show—as in, up to 11 minutes of it at the end of each class. Your thighs may not burn, but you'll feel a whole new type of high.

womenhealth.com

Workouts That Burn 10 Calories (or More!) Per Minute

2013-04-30T13:31:00.000+02:00

Torch more than 100 calories in just 10 minutes with these 5 quick cardio blasts

1. Jump Rope Drills

Grab a jump rope and get to work! Use this portable and super-effective piece of cardio equipment to torch calories and develop agility and coordination--all while you tone up your legs, butt, shoulders, and arms.

Exercise Descriptions
Crossover jump: Jump rope as usual and then cross your arms in front of you while the rope is in the air. This will shift the rope-turning work from your biceps to your shoulders and forearms.
Ladder drill: Fold the jump rope and make a horizontal line on the ground. Start just behind the left end of the line and quickly step (or jump) over the rope, and then behind it again, moving down the rope in a zigzag pattern. Once you reach the end, go back the other way.
Boxer jump: Keep your weight in your heels and jump one foot out in front of you at a time.
Forward and back: While twirling the rope, hop back and forth over an imaginary line. The added challenge gets your heart rate up and forces you to jump a little higher.
Jump rope lunges: Do jumping lunges as usual but add in a twirl of the rope while in the air. The fear of hitting the rope keeps your jumps high and prevents resting on the landing.

2. Kettlebell Quickie

Kettlebell workouts can get you total-body toning, increased cardiovascular fitness, core strengthening and improved posture and balance—without a big time investment. In fact, a recent study from the American Council on Exercise (ACE) found that kettlebell training can torch up to 20 calories a minute!

Exercise Descriptions
Kettlebell swings: Stand with feet wider than shoulders and place a kettlebell between them on the ground. Squat and grab kettlebell with right hand, palm facing body. Rise up, pushing hips forward and engaging glutes, as you swing kettlebell to chest height, arm straight. Immediately squat again, lowering kettlebell between legs, and repeat.
Gunslinger lunges: Start with feet together, holding the kettlebell in your left hand. Step back with your left leg, lower into a lunge, and perform a biceps curl (bell bottom down). Immediately return to the starting position, and repeat.
Squat rotator: Stand with feet together, holding the kettlebell with right hand in "rack" position (the bell should rest on the back of your hand with the handle running diagonally across your palm). Step out to the left and lower into a squat as you press the bell to ceiling and reach left hand down between feet. Try to create a straight line between both hands with your arms, and then slowly return to start position.
High-pull burpees: Hold the kettlebell in right hand and stand with feet slightly wider than hip width. To perform a basic high pull, lower into a squat, swinging the bell through legs, and as you stand, pull the bell back, bending elbow so that it points out to the side. Immediately lower into a squat and perform a burpee on top of the bell. Return to start and repeat.
Kettlebell leg raises: Hook the kettlebell over right foot, bend knee, and lift right leg straight up in front of you and then out to the side. Move slowly and with control.

3. Super Sprints

Run your buns off in just 10 minutes with this quick interval running routine that you can do without a treadmill, indoors or out!

Exercise Descriptions
Butt kickers: Kick heels up towards glutes, pumping arms back and forth as quickly as possible.
Tire run: Stand with feet wider than hip width (as if you were standing in the center of two tires). Pump arms and drive knees up and to the side, keeping feet wide, as quickly as possible.
High knees: Drive knees as high up towards your chest as you can, driving your arms with your legs, as fast as possible.

4. 10-Minute HIIT

High intensity interval training was meant for time crunched workout days. Try this 10-minute calorie sizzler anytime, anywhere (it’s perfect for hotel rooms!) you need a quick shot of cardio.

Exercise Descriptions
Ski moguls: Stand with feet together, squat down, and swing arms behind you. Jump up and to the right, swinging arms in front of you, landing in your start position. Continue jumping side to side as quickly as you can.
Squat jumps in and out: Stand with feet together. Lower into a squat and swing arms back behind you, and then quickly jump up, swinging arms overhead. Land in a squat position with feet hip-width apart, and swing your arms back to immediately jump up again. Repeat as quickly as you can, jumping in and out with your feet each time.
Scissor skier: Stand tall with feet together, arms by sides. Jump up and bring left foot forward and right foot back as you reach right arm up and left arm back (palms facing in). Land softly and then immediately jump again, switching feet and arms in a scissor motion as quickly as possible.
Plank side tucks: Start in straight-arm plank position with feet together. Jump both feet in, tucking knees towards the outside of left elbow. Jump feet back to full plank, and then quickly repeat on the other side. That's one rep. Repeat as quickly as you can, alternating sides each time.
Side-to-side shuffle jumps: Stand with feet hip-width apart, squat down, and reach right hand to the floor, just outside of right foot. Push off both legs and jump up and to the left, landing in a squat, reaching left hand to the outside of left foot. Repeat as quickly as possible, moving from side to side.
Squat jacks: Lower into a squat and bring arms in front of you. Jump feet together, still holding squat position, as you swing arms back by sides, keeping elbows bent. "Jack" feet out and in as quickly as you can without coming up out of your squat.
Donkey kick ups: Stand with feet hip-width apart, arms by sides. Push hips back and bend knees to lower into a squat and prepare for a donkey kick, placing hands under shoulders, keeping arms straight. Shift weight into arms and jump up with legs, kicking heels in close to butt. Land with feet hip width and jump straight up, pushing arms behind body as you jump. Land and immediately repeat.

5. CrossFit-Inspired Cardio

Even if you can't make it to a "box" near you, this CrossFit-inspired cardio quickie will challenge your whole body and have you sweating buckets. It's so simple, you don't even need a chart to follow.

How it works: Do 2 sets of the circuit below, performing as many reps as possible (AMRAP) in 1 minute for each exercise.

The Exercises
1. Squats: Stand tall with feet shoulder-width apart, arms straight out in front of your body at shoulder level. Lower body as far down as you can by pushing hips back and bending knees. Pause, then slowly push back up to starting position. Repeat until 1 minute is up, keeping weight on heels, not toes, for the entire movement.

2. Bear crawl: Kneel on the ground on all fours, then lift knees. Keeping knees bent, move left foot and hand forward, then step forward with the right foot and hand to complete 1 step.

3. Pushups: Place hands slightly wider than and in line with shoulders on the floor, feet hip width. Slowly lower body until your chest nearly touches the ground. Pause at the bottom, and then push back up to the starting position as quickly as possible.

4. Sit-ups: Lie faceup on the floor with knees bent and feet flat. Place fingertips behind ears. Raise torso to a sitting position. The movement should be fluid, not jerky. Slowly lower torso back to the starting position, keeping elbows in line with body the entire time.

5. Burpees: Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet. Hop feet back, then forward again. Jump up, catching air and raising hands overhead. Land softly and immediately repeat by lowering into a squat. Continue for 1 minute. (Add a pushup while you're in plank pose for more of a challenge.)

Calories burned: 115, based on a 140-pound woman, and may vary depending on fitness level, weight, and body composition.

shape.com

4 Tips for a Healthy Smile — and Body

2013-04-30T13:21:00.000+02:00

Good dental care is about more than just keeping your teeth and gums healthy — it’s about keeping your entire body healthy. Sometimes a problem in your mouth is a symptom of a problem elsewhere in your body, says, Todd Coy, DMD, Cleveland Clinic’s Head of Dentistry.

For example, plaque buildup on your teeth may increase your risk for heart disease by triggering inflammation elsewhere in the body and, eventually, atherosclerosis. Gum disease and frequent infections in your mouth may mean your blood sugar is too high, a sign of diabetes.

The bottom line: Take care of your mouth. Start with these tips from Dr. Coy.

Check in and check up

Brush your teeth at least twice a day, and floss at least daily. And be sure to visit your dentist or oral hygienist every six months. Your dentist can check for health problems such as oral cancer, which you might not see or feel, and catch signs of decay so they can be treated early to prevent long-term problems.
Find the right equipment

Use a soft-bristled toothbrush. Traditional toothbrushes can work well, but there are many electric brushes that can be more effective for some people. There are several models, though, so ask your dentist for a recommendation. Electric toothbrushes can be especially helpful if you have arthritis.
Eat your veggies

In between cleanings, reduce plaque buildup on your teeth by limiting sugary snacks and instead choosing nutritious foods such as plain yogurt, cheese, fruit or raw vegetables. Some vegetables — celery, for example — help remove food from in between your teeth and also help your saliva to neutralize plaque-causing acids.
Reduce your cancer risk

During dental visits, ask your dentist to examine your mouth for oral cancer, particularly if you’re at high risk. And cut out tobacco: Smokers are six times more likely than non-smokers to develop oral cancer, which includes cancers of the lips, tongue, cheek, floor of the mouth, hard and soft palate, sinuses and throat.

5 fresh foods you shouldn’t keep in your refrigerator

2013-04-29T22:34:00.002+02:00

Now that spring has sprung, I’m loading up on more fresh veggies, and that has me thinking about the best way to store them to keep them at their freshest. I only go to the grocery store once a week, which means I have to keep my produce stored properly to avoid ending up with a giant pile of bad veggies ready for the compost pile at the end of the week.

And as it turns out, the refrigerator is not the go-to storage unit for all your produce. Below are 5 types of produce you shouldn’t keep in your fridge.

Recipes to Try: Quick Weeknight Meals Packed with Produce

Tomatoes: OK, a tomato is technically a fruit, but taste-wise, it’s closer to a vegetable. If you’ve ever grown tomatoes, then you know that they love the heat and hate the cold. Turns out even after they’re plucked from the vine, they still hold their aversion to cold. The fridge is not the ideal place to store tomatoes. Store them there and your perfect tomatoes turn into a mealy disappointment. They’ll still be good for cooking, but not the best for eating fresh. Instead store them on your counter (not in direct sunlight) and enjoy them when they’re ripe.

Basil: Tomatoes and basil go well together on your plate and it turns out they have similar needs in the storage department too. Like tomatoes, basil loves the heat, so extended periods of time in a cold environment like a refrigerator causes it to wilt prematurely. Basil will do best if it’s stored on your counter and treated as you would fresh cut-flowers. A fresh bunch of basil can be stored for in a cup of water (change it every day or two) away from direct sunlight. Covering it loosely with a plastic bag will help keep it moist (but make sure the bag has an opening to allow for some fresh air to seep in).

Potatoes: Potatoes like cool, not cold temperatures. They do best at around 45 degrees F, which is about 10 degrees warmer than the average refrigerator. Most of us don’t have a root cellar (a cool, dark place to store root vegetables like potatoes), so keeping them in a paper bag in a coolish spot (like a pantry) is best. Why paper? It’s more breathable then plastic so potatoes won’t succumb to rot as easily. And why not the fridge? Storing potatoes at cold temperatures converts their starch to sugar more quickly, which can affect the flavor, texture and the way they cook.

Don’t Miss: 5 Tricks for Making Perfect Potatoes

Onions: Onions don’t come out of the ground with that protective papery skin. To develop and keep that dry outer layer, they need to be “cured” and kept in a dry environment like a pantry, which is not as damp as the refrigerator. Also, lack of air circulation will cause onions to spoil, as will storing them near potatoes, which give off moisture and gas that can cause onions to spoil quickly. Store onions in a cool, dry, dark, well-ventilated place. (Light can cause the onions to become bitter.) Scallions and chives, however, have a higher water content, bruise more easily and have a shorter shelf life, so store these alliums in the fridge.

Avocados: Avocados don’t start to ripen until after they’re picked from the tree. If you’re buying a rock-hard avocado, don’t store it in your refrigerator, as it slows the ripening process. On the other hand, if you have a perfectly ripe avocado that you’re not ready to use, storing it in the refrigerator may work to your advantage by prolonging your window of opportunity to use it before it becomes overripe. So the bottom line on storing avocados is store hard, unripe avocados on your counter and store ripe avocados in your refrigerator if you’re not going to eat them right away.

eatingwell.com

MIRACLE DRINKs

2013-04-29T22:30:00.001+02:00

This MIRACLE DRINK has been circulating for a long time.It is worth your while to take note.

You need one beet root, one carrot and one apple that
combine together to make the JUICE! Wash the above, cut with the skin on into pieces and put them into the juicer and immediately you drink the juice.

You can add some lime or lemon for more refreshing taste.

This Miracle Drink will be effective for the following ailments:

1. Prevent cancer cells to develop.It will restrain cancer cells to grow.
2. Prevent liver, kidney,pancreasdisease and it can heal ulcer.
3. Strengthen the lung, prevent heart attack and high blood
pressure.
4. Strengthen the immune system
5. Good for the eyesight, eliminate red and tired eyes or dry eyes
6. Help to eliminate pain from physical training, muscle ache
7. Detoxify, assist bowel movement, eliminate constipation. Therefore it will make skin healthy & LOOK more radiant. It is God sent for acne problem.
8. Improve bad breath due to indigestion, throat infection,
9.pain
10. Assist Hay Fever Sufferer from Hay Fever attack.

Highly nutritious and easily absorbed.

Please make sure to drink immediately from the juicer for
best effect.

PLEASE SHARE TO YOUR FAMILY AND FRIENDS.

Disclaimer : Not a substitute to medical treatment

Carrot Juice!

2013-04-29T22:27:00.000+02:00

Top 10 Benefits of Carrot Juice ~

Benefit #1 :-

Carrot juice contains less calories and is very beneficial for weight loss.

Benefit #2 :-
The functioning and health of liver and digestive tract improves by the intake of carrot juice.

Benefit #3 :-
Carrot juice contains Vitamin E which helps in preventing cancer.

Benefit #4 :-
Aches and pains associated with aging lessen with the intake of carrot juice.

Benefit #5 :-
Vitamin A present in carrot juice improves eye-sight and helps in bone disorders, osteoporosis etc.

Benefit #6 :-
It contains potassium which helps against cholesterol.

Benefit #7 :-
Carrot juice is extremely beneficial for the liver as it reduces fat and bile in the liver.

Benefit #8 :-
The juice revitalizes and tones the skin.

Benefit #9 :-
Carrot juice is very rich in beta-carotene which is an antioxidant and it prevents cell degeneration. The aging process is also slowed down.

Benefit #10 :-
Carrots contain beta-carotene which is converted into Vitamin A by our body. This natural vitamin A is very good for our body

Health Benefits of"Lychee Fruit

2013-04-29T22:21:00.002+02:00

Health Benefits of"Lychee Fruit

1 ) Anti Cancer :İt is Natural Cancer Treatment , lychee fruit prevents the growth of cancer cells , Research has also shown that lychee fruit may provide impressive anti-breast cancer properties

2 ) Oligonol : oligonol, a low molecular weight polyphenol found abundantly in lychee fruit. Oligonol has been found to have several Anti-oxidant, Anti-influenza virusactions. In addition, it helps improve blood flow in organs, reduce weight, and protect skin from harmful UV rays

3 ) Potassium and Copper :Lychee also contains a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and Blood Pressure; thus offers protection against Stroke and Coronary Heart Diseases. Copper is required in the production of red blood cells.

4 ) Vitamin C :Lychee is extremely rich in Vitamin C and contains approximately 40 percent more vitamin C than orange.Studies suggest that consumption of fruits rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

5 ) Vitamin B ,Thiamin ,Niacin ,Folates : It is a very good source of B-complex vitamins such as thiamin, niacin and folates. These vitamins are essential since they function by acting as co-factors to help body metabolize carbohydrates, protein and fats.

6 ) Lychee is considered Diuretic and Digestive.

7 ) It even has high levels of Beta Carotene, greater than that found in carrots.β-Carotene is stored in the liver and many other organs ("golden ovaries")Strengthens The İmmune System

8 ) Lychee fruits are low in calories, contains no saturated fats or cholesterol, but rich in dietary fiber which, can be very important for individuals who are concerned about their excess body weight.

9 ) It is a good source of carbohydrates and fiber, which are quite essential for the body.

DailyMedicalinfo.net

Are Those Who Multitask Most the Worst at It?

Multitasking: Who's Good?

Multitasking: Study Results

Multitasking: More Perspective

Why Anger Is the New Sex

WHAT'S MAKING YOU MAD

FINDING PEACE IN AN ANGRY WORLD

Power of Naps

Naps and Sleep Deprivation

Naps Versus Coffee

Napping Tips

9 Things You Didn't Know About Dreams

Teething and your baby!

What is teething?

When does teething typically start?

What are the symptoms?

How can you help your baby be more comfortable while teething?

12 Superfoods for New Moms

Salmon

Low-Fat Dairy Products

Lean Beef

Legumes

Blueberries

Brown Rice

Oranges

Eggs

Whole-Wheat Bread

Leafy Greens

Whole-Grain Cereal

Water

7 Things You Didn't Know About Raising Newborn Twins

No schedule means no life for you.

You can breastfeed both babies at the same time -- really!

One crib is fine in the beginning.

Newborn twins may be more likely to have respiratory problems.

No. 6. Twins may be similar, but they are also different.

No. 7. Parenting twins gets easier and easier.

10 Essential Ways to Stay Vital After 50

10 Morning Mood Boosters

How to Treat Chronic Fatigue Naturally

Don’t Let Heart Disease Derail Travel Plans

Talk with your doctor

Medications

If you fly

Flying with a heart device

Diet and exercise

Heart Healthy Habits Linked to Cancer Prevention

About the study

The seven metrics for heart health

Everything You Ever Wanted to Know about Face Peels

5 Ways to Boost Good Cholesterol

7 Surprising STD Facts

Should I Worry About Getting an STI From Waxing?

Are You Getting Enough Vitamin N?

Should I Worry About Henna Tattoos?

The Best Yoga Style for You

Workouts That Burn 10 Calories (or More!) Per Minute

Torch more than 100 calories in just 10 minutes with these 5 quick cardio blasts

4 Tips for a Healthy Smile — and Body

Check in and check up

Find the right equipment

Eat your veggies

Reduce your cancer risk

5 fresh foods you shouldn’t keep in your refrigerator

MIRACLE DRINKs

Carrot Juice!

Health Benefits of"Lychee Fruit