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9 Things Happy, Successful People Choose to Ignore

2014-01-02T23:31:00.001+00:00

1. Other people’s judgments.

It’s OK to listen to others, but not at the full expense of your own intuition. Throughout your life there will be many times when the world gets real quiet and the only thing left is the beat of your own heart. So you’d better learn the sound of it, otherwise you’ll never understand what it’s telling you.

When you spend too much time concentrating on everyone else’s perception of you, or who everyone else wants you to be, you eventually forget who you truly are. So don’t fear the judgments of others; you know in your heart who you are and what’s true to you. You don’t have to be someone else to impress and inspire people. Let them be impressed and inspired by the real YOU. Honestly, what does life matter if you lose yourself along the way? Even your mentors should teach you HOW to think, not WHAT to think. So if someone – anyone – is belittling your truth, it might be time to turn the other way.

2. Old troubles from the past.

You can’t change what has already happened, so choose to look ahead instead of behind you. Don’t stress. Do your best. Forget the rest. Your past mistakes are meant to guide you, not define you. Life is a beautiful circle. You’re strong because you know your weaknesses. You’re wise because you’ve been foolish. You can laugh now because you’ve known sadness.

It’s crazy how you always end up where you’re meant to be – how even the most tragic and stressful situations eventually teach you important lessons that you never dreamed you were going to learn. Remember, oftentimes when things are falling apart, they are actually falling into place. Just because you’re not where you want to be today doesn’t mean you won’t be there someday. Everything is going to be come together – maybe not today, but eventually. (Angel and I cover this in more detail in the “Adversity” chapter of 1,000 Little Things Happy, Successful People Do Differently.)

3. Each day’s little frustrations.

A bad day is just a bad day. It comes and it goes. Choose not to make it anything more. You will find that it’s necessary to let some things go simply for the reason that they’re heavy on your heart and soul. Go ahead and let go of them. Don’t clamp shackles to your own ankles. It’s incredibly easy to enjoy more of your life right now, no matter what the situation. It’s just a matter of dropping of the layers of nonsense that are weighing you down.

Behind every beautiful day, there has been some kind of struggle. You fall, you rise, you make mistakes, you live, you learn. You’re human, not perfect. You’ve been hurt, but you’re alive. Think of what a precious privilege it is to be alive today – to breathe, to think, to enjoy, and to chase the things you love. Sometimes there is sadness in your journey, but there is also lots of beauty. You must keep putting one foot in front of the other even when it hurts, for you will never know what is waiting for you just around the bend.

Follow this daily to-do list and you’ll be just fine:

Think positively.

Eat healthy.

Exercise today.

Worry less.

Work hard.

Laugh often.

Sleep well.

Repeat…

4. The necessary pain of hard work and growth.

There are two types of pain in life: pain that hurts you, and pain that changes you. But when you learn from it, they are one and the same. If you want something, you must endure the pain of working for it. It’s that simple. If you’re not where you want to be right now, take the time to visualize yourself in the place you want to be and take the first step in that direction. You may not be able to change your destination in a day, but you can change your direction right now.

Remember, strength doesn’t come from what you can do. It comes from overcoming the things you couldn’t. Tough situations build strong, successful people. No matter how much it hurts now, you have to hold your head up, grit your teeth, and keep going. In the end, consistent action speaks for itself. So focus diligently, work hard in silence, and let your success be your noise.

5. Insignificant busywork.

In the beginning, you need to say “yes” to a lot of things to discover and establish your goals. Later on, you need to say “no” to a lot of things and concentrate on your goals. Stop over-committing and trying to do too much at once. Start saying “no” more often. If you never say “no,” you will take on too much and all you will achieve is stress and frustration.

As Bruce Lee once said, “It is not a daily increase, but a daily decrease. Hack away at the inessentials.” Many of us spend too much time on what is urgent and not enough time on what is important. Don’t be one of them. It’s not what we claim are our priorities, but how we spend our time each day that reveals the truth. Let your daily actions reflect your highest priorities. (Read The 7 Habits of Highly Effective People.)

6. Impatient thoughts.

Patience is not about waiting; it’s the ability to keep a good attitude while working hard for what you believe in. It’s the willingness to stay focused, confidently staking one small step at a time, knowing that the way you move a mountain is by moving one stone at a time. Every stone you move, no matter how small, is progress.

Whether you are working on improving your health, learning a new skill, or getting a business venture off the ground, you can’t expect instant gratification. Instead, you must dedicate yourself to the best of your ability and understand that real change takes time. Sometimes it may be hard to see your progress. Sometimes it will be frustrating when the results you seek don’t appear as quickly as you had hoped. Still, you are advancing. Hang in there. You may be moving things along slowly, but you are still moving a mountain.

7. The things that can’t be controlled.

Never force anything. Do your best, then let it be. If it’s meant to be, it will be. Don’t hold yourself down with things you can’t control. Stop talking about the problem and start thinking about the solution. Forget what could go wrong for a sec and think of what is already right.

Remember, change happens for a reason. Roll with it. It won’t be ideal or easy at first, but it will be worth it in the end. When times are good and everything is comfortably in order, it’s easy to become complacent and forget how skillful and resourceful you are capable of being. Unanticipated troubles are necessary evils that push you forward, because they eventually end, but the lessons and growth you gain from them last a lifetime.

8. Unfounded fears.

Life is about overcoming fear and taking risks. If you don’t take risks, you won’t know what you’re capable of. If you don’t risk anything, you risk everything. Truth be told, nothing in life is to be feared, it is only to be understood. Now is the time to expand your comfort zone so you can experience things and understand more… so that you may fear less in the long run.

The reality, of course, is we all get afraid sometimes. It’s not about not being afraid, but what you do when you feel that way. When you feel doubt, or fear, or anxiety, or frustration, know that you can let it go just as surely as you can pull your hand away from a flame. Keep your mind focused on the goodness, on the possibilities and on your most treasured goals. What begins in your mind ends up in your life. Think continually of the way you would like to be, let these thoughts drive your actions, and your reality will reliably catch up with your thinking. (Read Daring Greatly.)

9. The mind’s endless stream of doubts.

Believe in yourself through tough times. Believe in your capacity to succeed. Believe that your relationships are worth the effort. Believe that people make mistakes on their way to greatness. Believe that people can be foolish and intelligent, selfish and generous, and stressed and happy all at once. Believe that very few people hurt others on purpose. Believe that there are many roads to what’s right. Believe in your intuition, especially when you have to choose between two good paths. Believe that the answers are out there waiting. Believe that life will surprise you again and again. Believe that the journey is the destination. Believe that it’s all worth your while.

Or as Roald Dahl once said, “And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.”

30 Financial Tips That Women Should Know By Age 30

2012-05-15T03:03:00.003+01:00

When we're young, we often think about 30 as the age when we need to have it all figured out. However, when that birthday is approaching, it can seem like we're not nearly as far into adulthood as we might hope. We may think that there are certain pieces of knowledge we ought to have at this point in our lives. If you're approaching this age, or want to start preparing early, here is a list of things that you should know. If you're past 30, it's never too later, find out what you need to catch up on.

30 Pieces of Financial Knowledge That Women Should Know By 30

A woman can make it on her own financially, even if she doesn't have to.
You need to keep your finger on your finances, even if you have a significant other who handles them.
How you can deal with a personal financial crisis, like suddenly losing your job.
How to make a budget and how to stick to it.
How to set up an emergency fund and how to keep it full.
How to read a bank statement and how to complain when something on it is wrong.
How long it will take you to pay down any credit cards you have paying only the minimum balance.
How debt collection and bankruptcy work, even if you're in a good financial place.
How to get your taxes done every year without going crazy.
How to establish credit in your own name, even if you also share credit cards with a spouse.
How much risk you're prepared to tolerate in terms of investments.
That you're going to need money for retirement at some point and you'll need strategies to save for it.
How you're going to make up for any time you spend out of the work force, at least in terms of retirement.
How much having a family costs, even if kids aren't in the cards.
What legal protections are out there specifically for women, like whether your state has laws guaranteeing you maternity leave.
How to negotiate a raise, even if it feels like you shouldn't ask for more money.
How to leave a job you hate, preferably with another one lined up.
How to get a copy of your credit report and how to dispute incorrect information on it.
What cosigning a loan means - and when to refuse to do it.
How to recognize the signs of identity theft and how to address them.
What the pros and cons of owning a house versus renting an apartment.
What your parents' retirement plans are and whether you're going to need to help them.
Who is responsible for you and your finances if something makes you incapable of taking care of yourself.
How to reach a lawyer, an accountant and an insurance agent, even if you don't routinely need their help.
How to negotiate a big purchase (like a car or a house), even when the other side underestimates you.
How to sell something you don't need any longer.
What it would take for you to start your own business, even if you're not ready to make the leap.
What your options for health insurance are and how to make the most of them, even when they're bad.
Where to get financial information and advice that you trust.
What your financial priorities are and what's the next step you need to take to reach them.

The Bottom Line

There aren't always classes you can take for learning these things. You may need to go figure out how to learn some of these things yourself, because they make a world of difference in how you can get from the ramen-every-night college era to something much better. Each of us will make very different financial decisions over the course of our lives, but having this knowledge will make those decisions much easier.

Source: Investopedia

5 Ways To Get Lucky

2012-05-11T05:21:00.000+01:00

Look for the silver lining

It is inevitable that some people seem to get more luck than others, but should we just wait to see if luck strikes for us or take matters into our own hands? We can help ourselves a lot by looking for the silver lining in a negative situation. If you focus on the negatives you are only going to cloud your judgement on the solution, so adopt a more positive outlook on the situations in your life and you will feel better about how to handle them and begin to assume a lucky mentality. Change your thoughts and luck will follow.

Be on the lookout for new opportunities

Very rarely do opportunities for luck present themselves; when they do it’s fantastic, but the chances are this is not going to occur. Nine out of 10 times things happen because we make them happen, so why not take some calculated risks to increase your opportunities. Take smaller risks at first and if they pay off you can increase them. You should always be on the lookout for new prospects, whether it is in the workplace or in your social life. Keep your eyes and ears open as you never know what’s just around the corner and you don’t want to miss out!

Cut loose your anxieties

Individual hang ups can hold us back from doing everyday tasks in our lives. Adopt the mantra: ‘what’s the worst that could happen?’ Don’t let your anxiety get the better of you; your mind is very powerful and anxiety is just a learnt behaviour. Sometimes putting yourself in a stressful situation is OK and to explore new paths in life is essential. Sitting back is all well and good if you’re willing to watch the world go by, but the more open you are to new opportunities the more you’ll increase your chances of luck, so let go of that anxiety and go for it!

Trust your instincts

People who make quick decisions can be led by their intuition. Your gut instinct is more than likely correct; how many times have you been stuck in a situation where you knew things weren’t right from the off, but still carried on and things have turned sour? Listening to yourself can really help you make the right decisions. So how can you become more intuitive? Take some time for yourself, relax in the bath or go for a walk and clear your head. Spending time with yourself will help you understand your thoughts clearly; that way when the next decision has to be made you will know exactly what you think and you can manage the situation with a clear decisive answer.

Learn how to deal with bad luck

The way we deal with bad luck can be detrimental to how we view our lives. A pessimistic person can always see the bad in everything, and to dwell constantly on the bad will inevitably get you down in the dumps. Try to put a positive spin on all the bad situations you find yourself in; focusing what could have made that situation worse will give you that pick up to see you through the rough patch. It isn’t possible to always be happy and positive about everything or everyone in your life, but making a concerted effort to have a happier and brighter outlook on life will make you appreciate the luck you already had in your life that you didn’t notice.

Source: RealBuzz

7 Ways To Spring Clean Your Life

2012-02-28T03:26:00.000+00:00

Clean up your relationships

Many of us cling on to friendships and relationships well past their use-by date, believing that quantity is more important than quality when it comes to the people in our lives. However, if you are holding on to relationships that no longer make you feel good, it may be time to let them go. If you think you may just be going through a rough patch then it is worth talking things through with your partner or friend; however, if they have been bringing you down for a while and there’s no resolution in sight, it may be time to focus on those people who make you happy instead.

Dust off your talents

From ballet classes to music lessons, children are always rushing about from one activity to the next. Yet as we get older, many of us abandon the hobbies and interests we used to love in favour of a growing list of chores and obligations. To add some fun back in to your routine, try starting up an activity again that you used to enjoy or be good at. If you find that your passion is no longer there then move on to something else – with so many hobbies out there to try, you’re sure to find something that you enjoy.

Straighten out your finances

If you want to start afresh with a clean slate and a clear mind, one of the best things you can do is to get your finances in order. While it may be scary to assess your financial situation, going on in ignorance will only cause your worries to eat away at you and may even lead to a worse situation further down the road. Bite the bullet and, if necessary, set yourself a budget for the next few months or so. Make a plan to cut down on anything that you don’t need to be splurging on, such as your morning cup of coffee or that fancy store-bought lunch.

Declutter your mind

Many of us harbour negative emotions over time such as anger, jealousy and hatred; however these emotions are not only worthless, they can also be detrimental to your health and happiness. Try to realise that these feelings aren’t adding anything to your life and let go of any negative emotions or grudges you have been holding. Also, find a method to deal with any anxiety and stress, such as through yoga, meditation or counselling. Remember that worrying won’t change the future; it will only ruin the present.

Clear your schedule

How are you spending your time? Is it on things worth spending it on? The truth is that many of us go through our lives wasting precious hours on things that don’t matter and then complaining that we can’t fit in things that do. Rather than letting your time slip away unnoticed, mentally go through your week and work out how you spend your time, writing down everything you do and how long you spend on it. Once you have your week written out in front of you, you can identify how to maximise your hours, what to cut back on and how to make room for more valuable activities.

Spruce up your diet

Whether due to lack of inspiration or habit, we often end up eating the same meals over and over with little variation in our diets. However, repeatedly sticking to the same foods may mean that you are missing out on certain nutrients and it will also lessen your enjoyment of meals. To liven up your mealtimes and boost your inspiration for cooking, try experimenting with different foods you have never tasted and interesting new recipes. If you are a snackaholic this may be the perfect time to start sampling some healthy replacements for those biscuits and crisps!

Get rid of clutter

While you’re dusting off the other areas of your life it’s a great time to have a traditional spring clean and clear out any household clutter. Throw away or give to charity anything you don’t use anymore (including clothes you’ve been waiting for years for the “right occasion” to wear!), clear your kitchen cupboards of junk food and re-arrange the furniture to freshen up your home. Not only will this give you space for more useful things, but decluttering your home can also boost your mental health.

Keeping Your Pearly Whites In Top Shape

2012-02-28T03:14:00.006+00:00

One of the most unattractive things is discolored teeth, and it is also the most difficult to hide. No matter how beautiful your face is, yellow teeth can turn off people in an instant.

As we get older, the outer layer of our tooth enamel starts to wear off, exposing the inner layer which is a more yellow tone compared to the top layer’s white color. Once the top layer wears off, the only thing

one can really do is get it professionally whitened so dental experts really suggest that you don’t do things that will remove that layer in the first place.

Smoking is one of the biggest culprits of teeth discoloration as the nicotine stains the teeth and is very difficult to remove. If you are a long time smoker, you may notice that the back of your bottom front teeth have brown stains on them. Another culprit can be found in your mug-coffee! Tea, dark colored soda and wine are also contributors to tooth discoloration and staining. Once it is already there though, what can we do to remove it and bring back our sparkling smiles?

Professional whitening. You can ask your dentist about tooth whitening although be warned that it is a bit pricey. If you can afford the multiple sessions than why not. It is probably the most effective and also safest way to get your pearly whites back in shape. Another thing to remember is when going through professional tooth whitening, you will only be allowed to eat white foods or food with no color. So even pasta with tomato-based sauce will be a no-no for a while.

Whitening toothpaste. These don’t contain bleach, but have a certain percentage of mild polishing agents and abrasives which help remove stains found on your teeth’s surface. It won’t change your teeth from gray-ish or yellow to white but will help take out the hard to remove stains. With prolonged use, you will see a difference.

Brush ASAP. Brush your teeth immediately after eating food and drinks that can stain your teeth. Aside from coffee, tea and soda-fruit juices, berries and beets can also stain teeth so remember to drink lots of water and brush right after.

Quit smoking. This seems obvious for more reasons than just keeping your teeth from turning yellow but it’s easier said than done, especially for long-time smokers. If your health and the physical appearance of your teeth are starting to suffer though, maybe it’s time to rethink that next cigarette.

Invest in an electric toothbrush. many dentists will agree that electric toothbrushes work better than manual ones as they are designed to clean more than just your teeth’s surface area.

Brush well and regularly. While this seems like a no-brainer, pause and think about those nights out when you are too tired to do anything than fall into bed and sleep. Brushing for at least 2 minutes every time is recommended to remove all the germs and dirt from your teeth. Twice a day is the minimum requirement but after every meal is preferable. Flossing once a day (at bedtime) is also suggested.

Top 5 Tips To Clear Your Head

2012-02-28T03:10:00.000+00:00

Sometimes you can have days or even weeks when you have so much on your mind that you're never quite able to get focused. It's at times like these that you'll need to do some serious decluttering!

Decluttering your mind is about clearing your head so you can focus more on the important things. Aside from making a list and trying to get organized, here are tips to help you clear your mind of any 'excess baggage', so that you will be able to focus more on the things that are of the greatest importance.

1. Let go of negativity

It's you and you alone who is in charge of what goes through your mind—but somehow many of us allow ourselves to become bogged down with negative thoughts. If you go around thinking negatively all the time, then you're never going to be in a particularly good mood—so it's best to let go of negative thoughts whenever possible, as it will relieve your mind of excessive stress. After all, if something has made you mad, what good is there in stewing over it all day?

2. Learn to say 'no'

Some people just can't say no, and always say 'yes' when they have been asked to do favours for others or have been offered an invitation. If you've already got enough on your plate then don't be tempted to add to it. So, if a work colleague asks you to do something, always think about whether or not it's practical for you to take the task on board. And there will surely be one or two things that you can say 'no' to in other areas as well. Sometimes if you just keep saying yes to something, it becomes a habit, and you very often get stuck with doing it — so train yourself to say 'no' when you need to.

3. Avoid interruptions

If your head is swimming with things to be done and you're getting interrupted frequently, you'll probably be getting nowhere and feel like your mind is in overload. Interruptions can cause your productivity to plummet, so try to avoid them whenever possible. For example, if you've got something particularly important to do for work, then consider working from home if you're allowed to do so, as you'll be able to avoid the majority of interruptions that may usually occur in your workplace. Simple things such as closing your office door—a sign to people that you don't want to be disturbed—will also help you to avoid interruptions.

4. Just do it!

One of the worst things for cluttering up your mind is putting off tasks that you have to do. They just sit there in your head and niggle away so you can never quite concentrate on another task that you are doing at the time. So, our advice is to just do whatever it is you need to do as soon as possible—so you can get it out of your mind and focus on the next task. If you don't do this, you'll often put more energy into thinking about doing something than actually doing it! And remember: it's amazing how quickly you can do something once you finally commit yourself to doing it.

5. Take a break

Some people just seem unable to give themselves a break — and by doing so they become more and more bogged down, so that eventually they can't think straight and end up making mistakes. Taking a few minutes away from your current task or activity will help you to clear your thoughts and then come back more refreshed and with a greater clarity of thinking. A short break between tasks will make you far more productive than if you just attempt to wade through one consecutive task after another.

Taking control of your mind

If you follow some of these tips then you'll soon find yourself back in control of your own mind, and your head will no longer be full of extraneous clutter and excessive information. By writing things down as they come up, and by taking action as soon as you can, you can successfully declutter your mind — and you'll then have more opportunities to think more productive thoughts!

Not All "Detox" Are Good For You

2011-09-30T05:12:00.000+01:00

Did you know that, according to a study done by the journal Obesity, one in 20 women would rather lose a limb than be obese? In this body-conscious world where airbrushed models are considered the norm, this is no surprise. But while it may be tempting to engage in one of the many extreme detox diets, you should keep in mind that while it may seem that you’re losing weight, you’re actually doing more harm to your body than good.

Extreme detox or cleansing diets promise significant and dramatic weight loss within a short period of time. You’re asked to eliminate certain food groups in a detox diet, and stick to a strict food regimen that, most often, contain less than your recommended daily calorie intake. Such a diet will, naturally, cause you to lose weight, since weight loss happens when you eat fewer calories than what you have to burn. But most of the weight lost will most likely be gained back after your supposed “cleanse”.

Not only that, but when you drastically eliminate certain food groups from your diet, you’ll be depriving your body of much-needed proteins, fat, calcium, and carbohydrates. Studies have also shown that when you scrimp on calories, you stop producing a hormone called IGF1, which reduces thyroid and other hormones in your body, including insulin.

Implications on Hair and Skin

It’s a known fact that whatever you feed your body will affect your skin, hair, and even mood (which explains why a certain Dream Girls singer-actress claimed that the Master Cleanse made her successfully drop the pounds but in turn made her “evil”). So imagine if you suddenly switch to a drastic diet that consisted of only drinking liquids or of munching on grapefruit alone. You’ll be depriving your skin and hair of nutrients it needs to be in tip-top shape!

For example, going on a low-protein diet could leave you with dry, dull, and damaged hair. That’s because hair is made up of 97% protein! Depriving yourself of certain fruits and veggies (just because it’s not “in the handbook” of a certain detox ritual) could rob your body of antioxidants, which helps fight free radicals in the skin—the very same baddies that can cause premature aging.

“Detox” the “Right” Way

So should you just suffer lugging around those pesky five pounds that you just can’t seem to lose? Not really. You can still do a “detox diet”, but the key is to do it the right way by eating the right kinds of foods.

Our bodies are already equipped with organs that flush out toxins for us, whether we down “diet juices” or not. (They’re called our kidneys and liver.) The reason why people crave cleanses is because they feel they’ve been ingesting too many toxins and need to have them flushed out. So how about preventing having to do flushes by living and maintaining a healthy lifestyle in the first place?

It’s a fact that people eat too much food anyway—food that’s loaded with unnecessary sugar and saturated fats. Not to mention those who guzzle alcohol and smoke cigarettes on a daily basis. Cutting out such bad habits is a “cleanse” on its own, since you’ll be eliminating the cause of “toxins” in the body.

So what kinds of food should you be chowing down on? A healthy gauge is to follow the food pyramid, with its proper portioning of sugar, meat, veggies, and carbs. To keep your skin glowing and supple, stock-up on foods high in antioxidants, such as pecans, blueberries, and red beans. To avoid getting lifeless hair, ditch the greasy chicken wings for some baked salmon—its high levels of Omega-3 acids are great for strengthening and maintaining lustrous hair.

In short, a healthy diet is one that you stick with, not one that you just undergo for a few days, a week, or a month. That’s because a “diet” shouldn’t only be seen as a one-time “event”, but instead, as a lifestyle. Many people dread the word “diet” because to them, it involves depriving yourself of certain foods. You don’t have to eliminate chocolate or sweets from your life. You just have to learn to eat them in moderation.

Of course, some people might have special dietary needs—so if you’re really serious about “detoxifying” your lifestyle, don’t buy a book about the latest trendy detox diet in the bookstore. Instead, head to a nutritionist’s office for a consult.

Source: Yahoo! Southeast Asia

10 Foods All Women Should Eat

2011-09-26T05:09:00.001+01:00

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are ten foods all women should eat.

Butternut squash

Butternut squash — like many other yellow/orange fruit and vegetables — is packed with carotenoids such as alpha-carotene and beta-carotene. While carotenes should be included in everybody's diet for optimum health, they may prove essential to women's health as a high-carotenoid diet has been linked to lowered risks of both breast and ovarian cancer.

Tomatoes

Another vibrant carotenoid beneficial for women's health is lycopene, a pigment found in tomatoes. Studies have suggested that lycopene may be effective in preventing breast cancer. Furthermore, there has been considerable evidence to suggest that the powerful antioxidant can help reduce risk of heart disease — the leading cause of death in women in the US, Australia, England and Wales.

Flax Seeds

Flax seeds are a good source of Omega-3 fatty acids and have been linked to reduced risk of breast cancer and heart disease. The seeds' anti-inflammatory properties are also good for preventing arthritis, while their digestive benefits can help irritable bowel syndrome; two painful conditions which are more prevalent in women than men.

Salmon

Salmon has a multitude of positive health benefits for women. Not only is it rich in iron — which is integral to the diets of premenopausal women — but it is packed with omega-3 fatty acids, known for their mood-enhancing effects. Studies have suggested that omega-3 can help beat depression (something that affects twice as many women as men) and prevent mood swings, while salmon can also boost babies' intelligence when eaten during pregnancy.

Cranberries

Various studies have suggested strong links between consuming cranberries and reduced risks of breast cancer and heart disease. However, the most notorious benefit of cranberries is their ability to prevent and cure urinary tract infections such as cystitis, which is eight times more likely to occur in women than men. One study suggests that drinking two glasses of cranberry juice a day can prevent the symptoms of common UTIs in women.

Spinach

Spinach is rich in many different vitamins and minerals, but one thing that makes it great for women is its high content of magnesium. Research has shown that magnesium may be beneficial in reducing many of the physical symptoms of PMS which plague women, including reduction of swelling, breast tenderness, bloating and weight gain.

Figs

Figs are a great health food, containing many vital minerals and vitamins as well as contributing to your daily portions of fruit and veg. Two minerals found in figs that are particularly beneficial to women's health are iron, which is often deficient in menstruating women, and calcium, which is important for post-menopausal women, who are more prone to osteoporosis.

Milk

Milk is a great source of calcium, which is extremely beneficial to women's health, particularly when combined with vitamin D (found in some varieties of milk and many fortified milk products). Consumption of the combined nutrients is not only good for warding off osteoporosis, but a study has suggested that a diet rich in calcium and vitamin D could ease, or even prevent, symptoms of PMS.

Oats

Oats are literally packed with health-boosting nutrients, many of which have great impacts on female health. Oats are not only great for heart health, digestion and blood pressure levels (with hypertension affecting many women over 50), but they contain vitamin B6, which can help prevent PMS and mood swings, and folic acid, which is important for women to consume before and during pregnancy to prevent birth defects in babies.

Walnuts

While all nuts are great for our health, walnuts have many great individual benefits for women. A study has recently found that walnuts, which are packed with omega-3 fatty acids, antioxidants and phytosterols, may help to reduce women's risk of developing breast cancer, while their high omega-3 content may also help bone health, arthritis pain and depression. Walnuts also contain many nutrients essential for female health, such as calcium, magnesium and folic acid.

7 Quick Tricks for a Beautiful Body

2011-09-26T04:59:00.002+01:00

If you’ve got a big event ahead and want to look red-carpet worthy, luckily there are many secrets to help you achieve a beautiful bod. From bloat-inducing foods to avoid, to fast and cheap beauty routines you can do at home, check out these simple ways to look perfectly polished and camera-ready from head to toe.

Have a last-minute workout

While regular exercise is the best route to a great body, some last-minute toning before a big event can help your body look better. To emphasise any muscles on show and/or stomach muscles, give them a workout with some last-minute targeted exercises, such as sit-ups, lunges and bicep curls. The rush of blood to your muscles will temporarily tighten them up to leave them looking more defined. Not only that, the endorphins released by exercise will help you feel more self-confident.

Avoid gas and bloat-inducing foods

Although the best route to a flat stomach is an ongoing regime of healthy eating and exercise, you can cheat your way to a svelter frame prior to a special event with some careful eating. To prevent bloating, on the day of your big event limit your intake of high-fibre foods, such as certain fruit and veg, beans and grains, which are renowned for causing intestinal gas. Also avoid salt, carbonated drinks and chewing gum, all of which can cause bloating.

Stock up on tummy-flattening foods

As well as avoiding certain foods, there are several foods you can add into your diet to keep your tummy looking flat. To counteract bloating caused by salt overload in your diet, up your intake of potassium-rich foods such as bananas and dried fruit. Alternatively, get rid of excess gas by supplementing your meals with digestive enzymes (such as papain and bromelain) and taking charcoal capsules, which can help to soak up the gas and toxins that lead to bloating.

Don some strategic underwear

While it may be “cheating”, we’re betting there isn’t a celeb out there who hasn’t employed a bit of help in the underwear department to create the perfect silhouette. If you’re looking to smooth out lumps or bumps, treat yourself to some slimming underwear to pull in any wobbly bits. Alternately, try a push up bra to help create a great cleavage or some padded knickers for a more voluptuous derriere. To further flatter your figure, try dressing in black or, at the least, solid block colours.

Become a bronzed beauty

Not only will a wash of colour make you look slimmer, but fake tan can also help disguise cellulite and blemishes and give you that A-list glow. Furthermore, with a bit of strategic bronzing you can easily create the illusion of a better body. To create the appearance of slimmer legs, apply a bit of bronzer down the sides of your legs and some shimmer lotion down your shins. For a better cleavage, dust some bronzer between your breasts and blend to create the illusion of shadow.

Get a celebrity smile

If your pearly whites are looking a little off-colour, you can still pull off a dazzling smile with a couple of sneaky tricks. Firstly, to make your teeth look whiter, try using a cool-toned red or pink lipstick with blue undertones, and steer clear of yellow or orange toned lipsticks which will emphasise yellow teeth. Secondly, dust a bit of bronzer on your face, which will not only give you a healthy glow but will also make your teeth stand out and give them a brighter whiter appearance.

Create a flawless complexion

Spots have an annoying habit of popping up when they are least wanted, but the good news is there are many things you can do to create the illusion of perfect skin. If you have an inflamed, hard-to -cover spot, try applying an ice cube to the area for a couple of minutes before applying makeup, which will reduce the inflammation. To conceal and counteract redness, apply some green concealer or a bit of white eyeliner to the spot, under your usual makeup.

10 Cheap Shortcuts to Good Health

2011-09-26T04:48:00.002+01:00

Stay Fit at Home

If expensive gym memberships are out of your price range, luckily there are many other ways to get fit for free. Try incorporating exercise into your regular routine through everyday activities such as gardening and housework, and take up a free activity such as walking, running or cycling to stay in shape. For those who fancy taking up an exercise such as yoga or Pilates, it may be helpful to take a few classes to master the basics then you can continue to practice the poses at home for free.

Create a Healthy Recipe Archive

Want to get started in healthy cooking but can’t afford to invest in a good cook book? Thanks to the wonders of the internet you don’t need to shell out any money to build up a collection of recipes. With many websites catering to healthy eating recipes on a budget, you are guaranteed to find something to suit your tastes and price range without having to spend a penny.

Practice Deep Breathing

It’s free, it’s unavoidable and we do it every day, but did you know that the simple act of breathing could help to boost your health? Research has suggested that yogic deep-breathing techniques can help people more effectively handle depression, anxiety and stress as well as stimulating the lymphatic system to more effectively deal with toxins. Try learning and practicing deep breathing techniques on a regular basis to improve your physical and mental health for free.

Spend Time with Friends

Spending time with your friends is great for your health, with research suggesting that having a strong social network can help you live longer and reduce feelings of depression and stress. If you think that you can’t afford a social life, there are many ways you can spend time with friends on the cheap. Rather than eating out a restaurant, try taking turns to cook each other a cheap and healthy meal. Alternatively, plan a movie night instead of a trip to the cinema, and stock up on comedy films to boost your endorphins.

Drink Lots of Water

One of the cheapest and simplest ways to improve your health is by upping your intake of fluids. While there is no definitive guideline for how much you should drink a day, it is important not to wait until you are thirsty to drink as by this time you are already dehydrated. Some of the benefits of drinking more water include increased energy levels, improved digestion, less water retention and a better complexion. Replacing sugary drinks with water will also benefit your waistline and wallet.

Opt for Home-Grown Produce

Getting your recommended daily portions of fruit and veg can sometimes work out expensive, so why not take the cheaper and healthier option and grow your own fresh produce? If you haven’t got green fingers, try to at least buy seasonal produce where possible to cut down the costs, or visit your local farmers’ market to stock up on fresh, cheap and healthy fruit and vegetables and support your local farmers too.

Have a Bath

If you fancy a little pampering on the cheap, you can’t do much better than a nice, relaxing bath. While many of us think of bathing as a purely functional activity, soaking in the tub actually has many benefits outside of getting you clean. Taking time out to soak in a hot bath has many psychological benefits for a start, helping to induce relaxation and calm the mind. However, it can also help stimulate circulation and relax sore or tired muscles.

Get More Sleep

If you regularly get less than eight hours sleep a night, getting more shut-eye could be one of the best (and cheapest) steps to improving your health. Not only can sufficient sleep help you live longer, boost memory and improve heart health, but lack of sleep has been proven to increase appetite, leading to weight gain, increased junk food consumption and more expensive shopping bills.

Cut Back on Your Vices

Whether you like to indulge in a few too many glasses of wine, are addicted to takeaways, or have a smoking habit, ditching these unhealthy and expensive habits could drastically improve both your health and finances. Cigarettes and alcohol are notoriously expensive, as well as being leading causes of stroke, cancer and premature ageing, so try cutting down as much as you can or, better still, cutting out these vices entirely.

Practice Portion Control

With restaurant portions getting increasingly bigger, many of us have grown used to eating larger portions than we actually need. This not only puts us at risk of obesity and health problems but it can also add significantly to our shopping bills. Rather than eating until you’re fit to burst, try to stop eating at the very first signs of fullness and freeze any leftovers for another day. If you’re worried that smaller portions won’t keep you going all day, try loading up on low-GI foods such as oats, beans and yoghurt which will help you feel fuller for longer.

Source: Yahoo! UK & Ireland Lifestyle

Tasty Heart-Healthy Diet Makeovers

2011-09-23T04:28:00.002+01:00

Protein

Even though that blueberry muffin may be easy to get and delicious, it doesn’t have everything that your body needs to start the day off right. Muffins are generally loaded with sugar and refined flour. These ingredients will give you energy temporarily by spiking your blood sugar, but this will lead to a crash. Then you'll try to regain the fix by loading up on still more sugar-filled snacks. Avoid this unhealthy pattern by starting your day off with a lean protein for energy. A great example is an omelette made with egg whites and veggies.

Make Your Own Smoothie

Smoothies that you purchase at your local coffee shop or smoothie place tend to be loaded with sugar and high fructose corn syrup. Instead, why not create delicious and healthier versions at home? This is easier than you may think. A particular favorite includes bananas, vanilla yogurt, and canned pumpkin. Then throw in some mango juice or soy milk, toss a couple of ice cubes into the blender, and you’re all set. If you want to sweeten it up a little, add in a dash of honey. Sprinkle some cinnamon and nutmeg on top, and you have a tasty, heart-healthy smoothie. Best of all, it cost a lot less than store-bought varieties.

Get Fresh

Dried fruits are okay if EATEN in moderation. Registered dietician and heart-healthy cooking teacher Jill Nussinow says “Fresh fruit is better than dried because dried fruit is dense in calories. Drying decreases volume a lot. Each dried apricot half is truly half an apricot, and sometimes you only get 10% to 25% of what you started with. This means that it’s much easier to eat more of the dried fruits, and it’s a concentrated source of calories.”

DIY Trail Mix

Granola bars are a really bad choice because the substance used to bind all of the ingredients together is some form of sugar or high fructose corn syrup. Instead, create your own trail mix. Take a handful of walnuts (fantastic for the heart healthy omega-3 fatty acids), add another handful of whole grain toasted oat cereal, and then half a handful of dried berries (preferably cranberries.) Toss all the ingredients into a baggie, shake them up, and head out the door. Wasn't that quick and easy?

Ease up on the Mayo and Other Non-Essentials

Tuna is great for you, but not when it’s prepared with lots of mayo, a hunk of cheese, and served with heavy white bread that's packed with suga). Your calorie and cholesterol count increases exponentially if this is the way you eat your tuna. As a healthy alternative, skip the mayo and replace it with spicy mustard. You could ass some grated carrots for Vitamin A. Replace the cheese with a slice of tomato. Serve it all on whole grain bread for extra fiber, and you’re set with a meal that is chock full of nutritional value for your heart and body.

Simplify the Salad

Caesar salads have an extremely high count in both calories and grams of fat. Many of the recipes include a cup of mayonnaise! Instead, try to use small splashes of olive oil and champagne vinegar over the greens. You will get all the flavor at a fraction of the calories. Rather than drizzling the dressing over your salad, make the dressing first, and then dip the greens into it. You will use less dressing by doing this.

Lay off the Beef

Registered dietician and heart healthy-cooking teacher Jill Nussinow says “People think that eating beef will make them big and strong. And they are right about the big part. Lean beef may be better for you than fatty beef, but neither is very good for you, especially in the amounts that are consumed by people in the U.S. “ She goes on to say that instead of beef, beans are a great alternative. They are generally low in fat, have no cholesterol, and contain fiber, which is known for lowering cholesterol.

Eat Apples

Applesauce may seem healthy , and yes it is better than no fruit at all. But real apples are much better for you. According to Nussinow, it’s best to eat food the way it comes from nature. “If the skin is removed from apples while they are processed, you’re getting less fiber with your applesauce.” Also, in general, processing foods increases their glycemic index and that can increase blood sugar faster. She goes on to say that applesauce is full of sweeteners and thickening ingredients.

Greek Style Yogurts are the Way To Go

Traditional Greek style yogurts are thick and creamy and as satisfying as ice cream sundae that can be devastating for your heart health. The Fage brand offers different flavors of yogurt with no added sweeteners and a big dose of active cultures -- the good kind of bacteria. The yogurt is made from all-natural ingredients and is a good source of protein too. All the varieties make a great snacks, and the plain version can be used in recipes instead of sour cream.

Source: ThirdAge

5 Bodyweight Exercise Rules

2011-09-23T04:13:00.001+01:00

Have you ever stopped to wonder why it's so freakin' hard to do a simple pullup? Well, here's the answer: physics. When you do a pullup, your body is in a position that forces your back and arms to lift your entire body weight, so the scientific laws of motion and leverage are working against you. In other words, says Alwyn Cosgrove, your body becomes an über-efficient resistance exercise machine.

All bodyweight exercises can be just as challenging (and effective) as a pullup if you apply the body-trimming physics of these principles.

To get leaner, be longer

The science As you increase the distance between the point of force (your target muscles) and the end of the object you're trying to lift (your body), you decrease your mechanical advantage. Translation: The longer your body, the weaker you become and the more your muscles have to work. This is the major difference between "girly" pushups and regular ones. When you get off your knees and rest on your toes, your core muscles have to work a whole lot harder to support more of your body weight.

Apply it Raise your hands above your head so your arms are straight and in line with your body during lunges, squats, crunches, or situps. Too hard? Split the distance by putting your hands behind your head.

Take the spring out of your step

The science When you lower your body during any exercise, your muscles build up what's known as elastic energy. It works like a coiled spring: The elasticity allows you to bounce back to the starting position and reduces the amount of work your muscles have to do.

Apply it Take a four-second pause at the bottom position of any exercise. That's how long it takes to discharge all the elastic energy of a muscle. Without the bounce, you'll force your body to recruit more muscle fibers to get you moving again.

Go the distance

The science Physics defines work as force (here, that's how much you weigh) times distance. Since in a weight-free workout you can't increase force beyond your own body weight, the only way to work more is to move farther during each rep.

Apply it For body-weight exercises such as lunges, pushups, and situps, your range of motion ends at the floor. The solution: Move the floor farther away. Try placing your front or back foot on a step when doing lunges, or position your hands or feet on a step when doing pushups.

Add a twist

The science Human movement happens on three geometric planes: the sagittal plane (front-back and up-down), the frontal plane (side-to-side), and the transverse plane (rotation). Many common bodyweight exercises--like squats and side lunges--are performed on the first two planes. But we rarely train our bodies on the transverse plane, despite using it in all the time in our everyday lives: walking, for example.

Apply it Simply rotate your torso to the right or left in exercises such as the lunge, situp, and pushup and you'll fully engage your core in addition to the muscles those moves are intended to target.

Get off the floor

The science The less of an object's surface area (in this case, your body) that touches a solid base (the floor), the less stable that object is. Fortunately, we have a built-in stabilization system: our muscles. So knocking yourself a little off kilter makes you exercise harder and enlists more muscles.

Apply it Hold one foot in the air during pushups, squats, and planks.

Source: Women's Health

Health Clichés That Are Actually True

2011-09-21T05:36:00.006+01:00

Have you ever said you had 'butterflies in your stomach' before a big work presentation or proclaimed a case of 'baby fever' to your husband after walking past a sweet, sleeping newborn in her stroller? Recent research shows that these are more than just cute phrases, but actual physiological phenomena with physical symptoms and scientific explanations. Here’s what’s really happening to your body.

Baby Fever

Baby on the brain is a real emotional phenomenon that strikes women and men alike, according to a recent study in the journal Emotion. It’s described as an almost irresistible urge to have children and often connected to a ticking biological clock.

The husband and wife research team of Gary Brase, PhD, associate professor of psychology at Kansas State University, and Sandra Brase, a project coordinator with the university's College of Education, have spent about 10 years researching baby fever. They discovered three factors that predict whether a person goes 'gaga for goo goo': positive exposure (holding and cuddling babies), lack of negative exposure (crying and spit-up), and how people weigh the trade-offs that come with kids (money and social life).

The Brases learned the intensity of baby fever 'varies from person to person and within the same person over time', according to Time.com. They’ve also observed that after having children, women tend to have less baby fever, while men tend to have more.

Cabin Fever

The next time your kids are driving you bananas while cooped up on a rainy day, consider this: cabin fever is actually an idiomatic term for a claustrophobic reaction, which can include restlessness, irritability, frustration, and fatigue, according to research from Paul Rosenblatt, PhD, a morse-alumni distinguished teaching professor of family social science at the University of Minnesota in Minneapolis.

Some experts liken cabin fever to winter blues or seasonal affective disorder (SAD), a form of mild depression that can develop due to the shorter days and longer dark nights of fall and winter, but cabin fever is more likely triggered by physical surroundings than an absence of light.

Broken Heart

Broken heart syndrome (BHS) — also known as stress cardiomyopathy — is not only real, it’s also potentially deadly. BHS mimics symptoms of an acute heart attack, including chest pain, shortness of breath, a sense of impending doom, and heart failure. According to a study in The New England Journal of Medicine, overwhelming emotional stress can cause the body to release large amounts of stress hormones (such as adrenaline and norepinephrine) into the bloodstream, which can damage the heart muscle.

BHS is most common among postmenopausal women who experience the death of a partner or loved one, yet a study in the Journal of the American Medical Association found that the disorder also occurs in younger women and men. Physical stressors including surgery, respiratory conditions like COPD and asthma, and medications like chemotherapy have also been known to trigger BHS.

Lovesick

Can’t sleep, can’t eat, can’t think, can’t breathe — you must be head over heels! Falling in love really does affect your health, triggering the body to release feel-good chemicals (such as phenethylamine, dopamine, norepinephrine, and oxytocin) that cause a cascade of physical reactions including flushed cheeks, sweaty palms, light headedness, dry mouth, and a racing heart.

Cupid’s arrow also affects the pleasure center of the brain — the same part responsible for drug addiction and obsessive compulsive disorders — which sheds some light on another common catchphrase, 'crazy in love'. Psychologist Dorothy Tennov, PhD, even coined a term for the all-consuming state of infatuation experienced by new love birds — limerence, which lasts between six months and two years. But as most committed couples know, those jittery feelings don’t last long — they diminish as a deeper, more committed love grows and you become more comfortable with your partner.

Runner's High

There’s no question that exercise elevates your mood — some doctors even tout physical activity as a natural depression fighter — but can running really get you high? Many athletes have sworn by this euphoric state typically felt at the end of a high-powered or long-distance run, and now recent science backs it up.

According to a study in the journal Celebral Cortex, German researchers found that running elicits a flood of feel-good endorphins that attach themselves to the limbic and prefrontal areas of the brain associated with emotions. These are also activated 'when you hear music that gives you a chill of euphoria, like Rachmaninoff’s Piano Concerto No. 3', Professor Henning Boecker, MD, a researcher at the University of Bonn in Germany told the New York Times. 'The greater the euphoria the runners reported, the more endorphins in their brain.'

Beauty Sleep

Forget spending your hard-earned money on miracle wrinkle creams and dark-circle treatment. To look your best, rest. Research published in the British medical journal BMJ found that sleep really does affect your appearance. While numerous studies have examined the link between proper rest and health — including how not getting enough sleep increases the risk of cardiovascular disease, diabetes, obesity, and depression — this study was among the first to tackle the science behind beauty sleep. Researchers found that sleep deprivation not only caused people to appear tired, but also less healthy and less attractive.

Increased cortisol levels from a lack of sleep can slow collagen production, promoting wrinkles, according to Prevention.com. Studies have found that cell turnover is faster at night, which can improve your skin’s appearance.

Scared to Death

When your partner sneaks up on you in the shower, it’s natural to shout 'you scared me to death!' But the phrase is more than just an expression that describes a state of being startled, according to Martin A. Samuels, MD, a neurologist at Brigham and Women’s Hospital in Boston.

Through his research, Dr. Samuels has found that very intense fear — think a natural disaster like an earthquake or a terrorist attack — can cause sudden death, brought on by a jolt of adrenaline that overwhelms the heart. 'Any human is potentially at risk. We all carry this little bomb inside us,' Samuels told ABC News. 'If the situation is just right, if the stress is bad enough, if it's acute enough, if there's no way out, any of us can die.'

Butterflies in Your Stomach

Obviously, nerves don’t cause butterflies to literally flutter around in your digestive tract, but stress and anxiety can take a real physical toll on your gut. Often referred to as the 'second brain', researchers have found that some 100mn neurons (more than the spinal cord or peripheral nervous system) line the length of the gut. And it’s these neurotransmitters that are ignited by stress and enable us to feel those 'butterflies'.

'There is definitely a connection between the brain and the gut,' Francisco J. Marrero, MD, a gastroenterologist with the Digestive Disease Institute at the Cleveland Clinic, told Everyday Health. 'The gut is the largest area of nerves outside the brain.'

Source: Everyday Health

How to Build Self-Esteem

2011-09-19T04:19:00.002+01:00

Interestingly, the word ‘esteem’ derives from a Latin word meaning ‘to estimate.’ So, self-esteem is how you estimate, or regard yourself, so it’s very important! Many women with low self-esteem find it hard to answer ‘yes’ to questions posed such as ‘do I like myself?’ Am I someone deserving of love?’ and ‘deep down, do I feel that I’m an OK person?’ And women berate themselves when they’ve made a mistake or an error of judgement, which is somewhat futile. Read on to discover how to build up your self-esteem.

Having good self-esteem is an attractive quality; it’s built by knowing what behaviour (of you and of others) is acceptable, being clear about what we deserve, and building a personal boundary to tell other people what’s acceptable for you. However, vicious circles can begin when you’ve reached a stage of awareness about your anxiety and worry; when situations start to interfere with your ability to actually deal with it.

Some people withdraw from their triggers/causes, or, re-fuel their cycle where anxiety impacts the situation badly; falling in to another cycle of situations going as badly as expected or predicted, then all (your) assumptions and expectations of worst-case scenarios are made ever stronger. This often leads to further anxiety and depression-and the vicious cycle is repeated when that person comes across another trigger or assumption about a situation or themselves.

Take action: Sit down with a notebook and pen, take your time, list your trigger situations - be as clear as you can. The key with this is to establish some new assumptions about yourself and your thought patterns. Don’t pressure yourself to make it ‘perfect’ or even start to look at challenging some of your assumptions, rather, ask yourself to rate out of 10 how strongly you feel about the points below:

1 Is your trigger a place, person, particular task, or even all three? Are there any situations where you mange to muddle through? Are there situations that you can’t think about facing?

2 Now ask yourself the following; what is it exactly I’m expecting? Why does this affect me so badly? Am I more conscious of racing thoughts of a disaster, or of any physical sensations? Am I always right in thinking that I must expect the worst?

Question thoughts and worries that race through your mind, take a step back and decide if they’re accurate; establish new assumptions and ways to work on yourself to improve your expectations. Gain further insight in to your thought patterns and behaviour with our interactive self-esteem test, it’ll help pin point where you’re lacking in self-esteem, and help you do something about it.

Working girl: Many women with low self-esteem think they’re not important, and that their views carry no weight, particularly when it comes to work, careers and their bosses. So, start to see yourself as someone who has thoughts, opinions, ideas and rights, and that they’re just as valid as those of anyone else. Often, both receiving and giving criticism can be tricky for women with low self-esteem; deal with receiving criticism at work by listening to their point of view without interrupting. If parts are unclear, ask for clarification, if they’re valid, agree with points made. If you made a mistake, say so, apologise and move-on. If the criticism is wrong or unfair, simply, look them in the eye, smile, and say ‘I’m afraid that I don’t agree with you’ then explain your thoughts and opinions.

If you have to give criticism, choose your time wisely; don’t wait until boiling-point, keep calm. Try to say something nice before any critical words, for example ‘your work is usually of a good standard, but it’s not quite right today, so I’m going to have to ask you to re-do that presentation, but I’m sure you’ll do an amazing job this time.’

Tough love: Are you in a relationship with someone who treats you badly? Or, have you ever been in one? Where, deep down you knew it was ‘wrong’ but continued to accept it, hoping it would change for the better? These types of relationships erode a person’s self-esteem slowly but surely. Many women spend time waiting, hoping for action to demonstrate respect, kindness and love, and some feel deep down they deserve less than they’re hoping for. Now is the time to create a healthy personal boundary - it’s a form of protection and shows you have some self esteem and self respect, both of which are crucial for healthy relationships.

By understanding our feelings, expectations and voicing them to our partners, we’re actually taking responsibility for them. Once we take responsibility for how we feel and think, how we allow other people to treat us, the relationship changes, it takes the blame from the other person, as we’re forced to take a long, hard look at ourselves, and ask ‘why am I allowing myself to be treated like this?’

Remember, you’re not responsible for the behaviour of other people; you’re only responsible for how you respond and allow others to treat you. Begin by stating your feelings out loud, without using accusation and blame, just stating the simple fact that you’re angry is voicing a personal boundary, such as ‘I feel sad when you say that,’ and ‘I’m feeling annoyed that you didn’t call me last night’. Try and avoid judgement on situations and people too, as this puts a limit on the situation, for example you may say, ‘the guy’s an idiot!’ Turn this around by saying ‘I find that guy’s behaviour too much for mhttp://uk.lifestyle.yahoo.com/build-self-esteem-151300401.htmle, so I will avoid him,’ this sets you up with a healthy, respectful boundary.

Building it: Set up the boundary blocks for your life and how you want to be treated. If someone treats you in a way that’s not conductive to your (newly acquired!) values and self respect, let them know, but remember that you’re not responsible for their response. Simply state the behaviour that’s causing you problems and give some space for the other person to change, state the consequences. Don’t demand things, but state the effect their behaviour has on you, and what you’re choosing to do about it.

Source: Yahoo! UK & Ireland Lifestyle

10 Ways to Self-Improvement

2011-09-19T04:08:00.001+01:00

It’s time we stopped thinking of self improvement as a new sweep of lipstick, hair cut or wardrobe overhaul and started remembering that improving ourselves goes more than skin deep. From being a better friend, making peace with your parents to improving your own well-being, start making improvements from within with our 10 ways to self improvement and emerge a more fulfilled, happier person.

1. Keep your dignity

It’s not easy in this binge-drinking, social networking, desperate to get ahead society to keep your dignity but try it and you’ll be respected, successful and people will love you all the more for it. Having dignity is knowing who you are and what you stand for and not swaying from those principles no matter what those around you are doing. People with dignity don’t need to brag, show off or draw attention to themselves because they are not interested in what others think, they are too busy getting on with their own lives and being happy with themselves to be concerned with following the crowd. You don’t need to be prudish and superior, have fun, just don’t lose control and make a prat of yourself.

2. Forgive your parents

There comes a time in every adult’s life when you have to stop resenting and blaming the people who raised you and simply forgive and forget. Yes, your parents may have made your childhood and even adulthood a misery and yes, they may continue to be completely oblivious to the constant annoyance, guilt and misery they cause you but, by continuing to hold onto the blame and resentment you feel towards them you will only make yourself miserable and angry and there is only one person responsible for how you feel and that’s you.

Author of the international bestseller The Rules Of Life, Richard Templar offers some words of advice when it comes to trying to forgive your parents, ‘As offspring you do have a duty to be respectful. You have a responsibility to treat them (your parents) kindly and be more than they are by being forgiving and non-judgemental. You can rise above your upbringing.’

3. Share your time and talent

We’ve become so concerned with having full, busy lives and being popular that it’s easy to forget how to be a good friend, or even a good person. Everyone is busy, that’s what living is, and if we weren't we’d be sat on the sofa watching Friends reruns every night. Don’t hang onto your time like it’s a sacred thing, share it and share your knowledge while you’re at it. Everyone knows something about something and has at least one skill they can share with others, whether that’s DIY, sewing, speaking a language, playing an instrument or writing beautifully. It’s important to pass on what you know and not give in to that feeling of having the upper hand just because you know something no one else does. Try it, you’ll feel good about yourself, have fun and learn something new.

4. Feel the fear

We all have our comfort zones and there’s nothing wrong with that but refuse to step outside of it every once in a while and your life will become stagnant and dull. Challenging and frightening ourselves regularly not only injects us with a new found love of life and feeling of self-confidence, it also prepares us for those unexpected moments when life takes a turn for the worst. By doing something that scares us regularly, we realise that we can handle those tough situations and life won't seem as stressful as it would if you walk through it with blinkers on. In his bestselling book,Fear – The Friend Of Exceptional People, BAFTA winner and author Geoff Thompson calls tackling the fear of the unknown exposure therapy and discusses how visualising yourself succeeding and failing will help anyone tackle something that terrifies them; ‘Plan ahead: don’t enter blind.Imagine the good, the bad and the ugly. I always pictured myself the victor and used this as inspiration. I also looked at the worst-case scenario and visualised myself handling that gracefully.’

5. Be a better friend

Research shows that if you have five or more friends you are a happier person so being a better friend will not only make you a better person, it will also make you a happier one too. You might well be thinking, ‘well, I’m OK I have tons of friends’ but how good a friend are you really? Do you regularly cancel plans with your friends? Or leave the planning to someone else? Or do you ever bitch about or criticise your friends behind their back? Being a good friend does mean being honest with your friends but it doesn’t involve saying something mean. Gretchen Rubin, author of The Happiness Project devoted an entire month to improving her friendships and describes how doing good deeds for others is more important than others doing good deeds for you. ‘I get more satisfaction out of thinking about good deeds I’ve done for other people than I do from thinking about good deeds that other people have done for me. It’s a secret of Adulthood: Do good, feel good.’

6. Join a library

If you haven’t been in the library since you were at school you’re in for a big surprise. The days of rows upon rows of worn, dated books are long gone. These days libraries not only have WI-FI, computers, cafes and bestsellers, they have language CDs, music CDs, the latest DVDs and even e-books for your e-reader. As well as saving you money, you’ll also discover books you never would have come across if you were just browsing online and you’ll be helping the environment by re-using books too. Most libraries now host book clubs, writing workshops and poetry clubs too so they’re a great way to meet other people and learn new skills.

7. Pursue a passion

All of us have at least one dream that makes us gaze into the distance and think, ‘yes, one day, that’s what I’d like to do’. Well, what’s stopping you? OK, adult responsibilities and money probably, but tweak your dream to make it more realistic and you could still pursue your passion. After all, it was C. S. Lewis who said ‘You are never too old to set another goal or to dream a new dream’. Always fancied yourself as a master chef or restaurant owner? Start a dinner club and compete against your friends and colleagues at dinner parties. Want to write a book? Start or join a writing club. Want to learn how to play an instrument? Rent one and ask a family member to pay for a couple of lessons for you for a birthday present (or see rule 3. Pursuing your passion will not only make you happier but it will help put other things in perspective; your crappy job won’t seem so crappy, your boyfriend actually isn’t that annoying, it’s just that your unhappiness is making you grumpy and you’ll find that you’re actually more brave that you thought you were for taking that leap and trying something new.

8. Switch off the TV

How much time do you spend a week watching television? When you add up all of those hours sat on the sofa, you may be shocked. TV has gone from being a form of entertainment and way to relax to a mere distraction from reality. Switching on the TV every evening and weekend allows us to switch off from our own lives and the problems that exist within it such as a stressful or mundane career, loneliness and low self-esteem. As well as giving us an excuse to ignore unresolved issues, TV stops us from communicating effectively. We used to sit down and have real conversations instead of watching television but these days, it’s rare that you will sit and speak to someone without checking or glancing at your phone, the internet, or TV. Try setting yourself a time limit for your weekly TV viewing and see what you can achieve in the time you would have wasted. That might be calling a friend or family member, going for a walk or reading a book. You’ll soon realise just how much you’ve been missing out on.

9. Go swimming

Swimming has numerous health benefits and if you haven’t yet found a form of exercise that you enjoy then you should take a deep breath, buy a costume that you feel good in and take the plunge. As well as being a great non-impact form of exercise, swimming is a great stress reliever. The contact with the water coupled with the regular rhythm and concentration of the stroke acts like a form of meditation helping to ease away the stress and worries that have built up throughout the day. You can also burn between 200 and 300 calories from just 30 minutes of swimming and it helps to tone your entire body rather than just one muscle group making it a great all-round sport.

10. Become an early bird

Going to bed earlier and getting up before the rest of the world can be incredibly liberating and is a great way to start the day. The next time Saturday comes around, get up at your normal weekday time and go straight out for a walk, even if it’s only a leisurely stroll to get the milk and papers. You’ll feel as if you’ve accomplished something instead of just sleeping in and waking up groggy and set the tone for the rest of the weekend. If you’re one of those people who often feels guilty when you’re doing nothing, getting up early will also make you feel as if you deserve to relax with a coffee and a chat to a loved one later in the morning.

Source: Yahoo! UK & Ireland Lifestyle

Make the Most of Every Decade

2010-09-24T05:05:00.001+01:00

From crawling, walking and babbling to the angst and rebellion of the tween and teen years, children go through a predictable set of developmental stages. But stages aren't just a kid thing. In fact, every decade poses its own predictable set of "normative tasks," says Dr. Diane Finley, a developmental psychologist at Prince George's Community College in Largo, Md., and spokesperson for the American Psychological Association. That's psychology speak for adult milestones.

But this isn't your mother's straightforward life track. In the past, you got married and had all your kids by your late 20s, spent your 30s raising them and began seeing them off to college by the time you hit your 40s, which paved the way for the empty nest. Now, it's more of a zigzag. You may be spending your 20s and 30s laying the groundwork for your career and not getting married and starting a family until your mid-30s or 40s or even later. That timing can shift your personal course of development and the life issues you're dealing with, so can divorce and the fact that we're living longer.

Whatever your situation, are you on track to living your life to the fullest? Take charge of your fate with this decade-by-decade guide to maximizing your personal sense of fulfillment.

Your 20s: The "Who Am I?" Years

Your 20s are a time of self-exploration, confidence and skill building as you learn how to exist in the workforce. This decade is most forgiving because you're young and expectations among employers (and your parents) are lower, especially if you're supporting yourself and therefore paying your own tab. If you get married in your 20s and have kids right away, you'll have less leeway to explore different aspects of your personality because your life won't be just about you anymore. But whether your priorities are centered around career or family, you spend your 20s trying to answer the central question: Who am I?

Success Rx
Have a plan. Your 20s can be an exciting and tumultuous time, but don't wing them entirely. Formulate a basic plan about what you'd like to accomplish personally and professionally and where you'd like to be at the end of the decade. But stay flexible.

"So many people bum themselves out when they don't live according to the timetable they've got in their head," says Dr. Beth Erickson, a developmental psychologist in Minnetonka, Minn.

If, for example, you don't get married at age 27 like you thought you would because Mr. Right hasn't come along yet, don't panic or blame yourself.

"There's a difference between having a basic plan and trying to control the universe to meet that plan," Erickson says.

Keep trying to accomplish your goals or feel free to change them along the way and shift your timing, if necessary. Better to do that than, say, marry Mr. Not Right just because he came along at the"right" time, or to ditch Mr. Right just because you didn't plan on getting married until your 30s.

Go ahead: Move about the cabin. While you're living your plan, feel free to deviate from it. Your 20s are perfect for trying out various jobs, cities and partners, so give yourself permission to test your boundaries.

"There will never be a better time to experiment with different life experiences and discover facets of your personality," Erickson says.

In your 20s, it's okay to quit your small-town accounting position or try your hand at acting in Los Angeles or go to law school. And if it doesn't work out, don't feel bad.

"Lots of things we think of as mistakes in our 20s really aren't," says Erickson. "They're just experiences and choices that didn't fit us."

Give yourself points for trying and for the invaluable lessons you'll learn about yourself along the way.

Seek support. If you get married and have kids in your 20s, "get emotional support from other moms-to-be," says Shellie Fidell, a psychotherapist in private practice at Women's Healthcare Partnership in St. Louis, Mo. Connecting with other moms online is a great way to get parenting tips, dissolve the isolation of taking care of a newborn and feel part of a like-minded community. Also, get a babysitter at least once a month so you can forge an identity as a couple. No matter what your age, "don't make your kids the center of your life," says Erickson. "It's not good for you, your marriage or your children."

30s: Get Ready for Multitasking Madness

By your 30s, you know more about who you are because you have a whole decade of life experience under your belt and, hopefully, some career questions answered. You're hunkering down in a profession and feeling more sure of yourself. And if you're marriage minded, you're likely to settle down now if you haven't already. According to the CDC, the majority of men and women in the United States are married for the first time by age 35.

Success Rx
Tweak your plan. There's still time to revise your career goals.

"It's okay to pick up any loose threads from your 20s and weave them into the larger tapestry of your life," Erickson says.

You may be older than others starting out in your profession, but that's more of a psychological hurdle than anything else, she says. However, if you still can't commit to something or someone, explore why. Your 30s are typically a settling-down period both personally and professionally.

Strike a balance. If you're starting your family now, you have the added benefit of doing it after you've had the chance to develop yourself professionally. Your main challenge will be determining how to juggle it all in a way that feels right for you.

"If you need help figuring it all out, find a mommy mentor -- someone who is your vision of an ideal mom, who you think has got it together in the ways you'd like to be together as a mom," says Sarah Welch, mother of two and the author of "Pretty Neat: Get Organized and Let Go of Perfection."

What's great about your 30s and motherhood is that since you've had time for yourself and accomplished some professional goals, you may be more psychologically ready for the responsibilities and sacrifices of parenthood. You're also likely to know other new moms, so finding a support system shouldn't be a problem. Your marriage is probably on solid footing since you're older and more confident in yourself and in yourrelationship, points out Dr. Margaret Howard, a psychologist at Women and Infants' Hospital in Providence, R.I.

40s: Primed for Achievement

Whether your children are toddlers, off to college or somewhere in between, you have lots of life experience under your belt and hopefully a solid set of marketable skills by the time you're 40. You're also at your creative and productive peak, says Dr. Dorothy Singer, senior research scientist emeritus in the department of psychology at Yale University. So if there's anything you've always wanted to do or overcome, whether it's switching careers, going back to school or starting your own business, now's the time to pounce.

"It's your second wind, an opportunity to grow again," says Singer.

Your creative and productive fervor is fueled by the fact that your parents, though they're getting older, don't necessarily need care yet. Still, it's a reminder that you're not going to live forever, either, which can spur the urge to make a drastic shift by moving from business to teaching or social work, or by volunteering in the community so you can make a more meaningful mark on the world.

Success Rx
Tune your attitude. Don't let negative thinking, such as "I'm too old for this," undermine your resolve to try new things. When you're getting out of your comfort zone, you will be uncomfortable. Just get used to it and press on. What's great about now is that if you make a mistake, it won't feel devastating like it might have in your 20s.

"We learn that we can overcome things as we get older and that we can make the best decisions for us, even if others disapprove," Finley says.

Make friends of all ages. Having at least five friends you can confide in is as important to your health as eating right and exercising.

"Good interpersonal relationships act as a buffer against stress," says Dr. Micah Sadigh, associate professor of psychology at Cedar Crest College, in Allentown, Penn. "These friends should be people you can talk to without being judged, evaluated or criticized, somebody who will listen to you and provide support."

Think of whom you would call right now if you were in a crisis and needed help.

"A lot of people have this huge list on their cell phone but can name only one person," says Sadigh.

If you can't come up with a list, make an effort to make new friends by taking a class, joining a professional group or culling your life for acquaintances with good friend potential.

Cast a wide net. It's ideal to have friends who are both older and younger than you.

"Both can give you perspectives on the world you can learn from," Singer says.

And if your life is centered around your kids or your work, expand it in other directions by developing a hobby or volunteering.

"Your identity should never be wrapped up in one thing," says Finley.

Kids eventually grow up, and, as we've seen from this recent economic downturn, jobs can evaporate.

"Like your investment portfolio, make sure your life is diversified so that if one thing changes -- and it eventually will -- you won't feel devastated," she says.

Your 50s: the 50,000 Mile Checkup

In your 50s, expect emotional turmoil as the reality of your parents' and your own mortality looms larger.

"The 50s are when most women start intuitively questioning their assumptions about what their life has been and how they want to spend the rest of it," says Erickson.

If you've arrived at this decade without cancer or heart disease, you can expect to live relatively healthfully until age 80.

"That's a whole other lifetime and another reason why these questions take on such poignancy now," says Erickson.

How will you spend these bonus decades? If your kids are going off to college, these questions will have a greater sense of urgency as your caregiver role ends.

The good news: "If your identity hasn't been wrapped up in your kids, it can feel liberating when they leave home, although in this economy, of course, they may not be gone for good," Finley says.

Success Rx
Soul search. Not knowing your next move is an uncomfortable junction. Erickson advises struggling to answer tough questions such as, "What has my life been about?" and "Who am I now and who do I want to be?"

"Listen to what your soul is telling you and reckon with your mistakes," she advises.

Don't set goals and implement a program immediately. Instead, "feel your answers through," she advises, and allow yourself to not feel fully centered, to not feel absolutely at the top of your game. If you don't take the time to contemplate, you risk fixing the wrong problem and eroding your chance at the happiness and satisfaction you're seeking. Your goal at this stage is to discover a renewed sense of purpose. It may take you a while to figure out what's now going to get you up in the morning and what your legacy will be, she says.

Raise your career consciousness. If you're dissatisfied career wise or are itching to get back into the workforce but don't know where to begin, Dr. Carol Kauffman, founder of the Institute of Coaching at Harvard Medical School in Boston, Ma., suggests determining your character strengths by taking the Values in Action Inventory of Strengths. The free survey, developed, in part, by Dr. Martin Seligman, director of theUniversity of Pennsylvania Positive Psychology Center in Philadelphia, Pa., generates a report indicating your top five signature strengths, with a description of each. You can use this information to figure out which volunteering venue will be the most satisfying, get a job that's a good fit with who you are now or change your current job to match your strengths.

"If you're a hairdresser, for example, and one of your strengths is the 'capacity to be loved and to love,' what would really float your boat would be to concentrate on how to make your client's day," says Kauffman.

On the other hand, if your strength was creativity, you might want to concentrate on cutting techniques and experimenting with hair products. Your efforts will pay off.

"If you can make your job or hobby line up with your character strengths, you will be happier," Kauffman says.

Take baby steps. Whatever changes you decide to make, start small and go slowly so you can test along the way. If you want to move across the country, for example, take an extended vacation there first to see if you really like it.

"By taking baby steps, it's a lot easier to make mid-course corrections," Erickson says.

And no matter what your age or stage, consider yourself a continual work in progress.

"It's all about being courageous enough to face yourself and figure yourself out," Erickson says.

Your 60s: Don't Retire, Reorganize

In your grandparents' and parents' generation, retirement at age 65 -- and the proverbial gold watch -- defined the decade. But not anymore. "The recession, for one thing, may cause many people to stay in the work force longer, and I think it's good they do," says Dr. Virginia Revere, a developmental psychologist in Alexandria, Va., and spokesperson for the American Psychological Association. And since we're living longer than previous generations, 60 really is the new 50, though maybe with a tad less energy.

Success Rx
Work it. If you've been pink slipped or just don't want to work full-time any longer because you're sick of commuting and working 10-hour days, consider going part-time, starting your own business or finding a meaningful volunteer position, something that can give your day structure, provide you with a social network and make you feel productive. Each of these can evaporate if you quit working cold turkey, which can leave you feeling lost and useless. "No matter what your age, it's important to feel that you have some kind of value in society," says Revere. Timing is key. "Your 60s can pave the way for the next 30 years. Set yourself up now with hobbies and interests so you can just keep going in your 70s and 80s," Revere says.

Go clubbing. If you don't have family nearby or a good friend or two you can confide in, do what you can to develop close friends -- some of whom are local so you can meet in person. Consider them an investment in your future. "People with close family or friends are less likely to become ill as they get older than people who don't," says Revere. Scout for places to find like-minded buddies of all ages. Are there clubs you can join or classes you can take in your community? It's important to make new connections, especially if you do retire, so you can rebuild your life's social fabric that may have otherwise revolved around work.

Push yourself mentally and physically. "Place yourself in situations in which a lot is asked of you and set intermediate and long-term goals," says Dr. Robert S. Wilson, senior neuropsychologist of the Rush Alzheimer's Disease Center at Rush University Medical Center in Chicago. Your brain thrives on stimulation, especially heavy-hitter tasks such as learning a new language or how to play a musical instrument.

Likewise, if you're not an avid exerciser, get moving. A study in the Archives of Internal Medicine, which tracked 284 runners and 156 nonrunners for 21 years, found that runners who ran five hours per week were able to function physically and cognitively better in their daily lives as they got older. "What really surprised us is that the runners didn't just experience less heart disease, but fewer cancers, neurologic diseases like Parkinson's and infections like pneumonia as well," says Dr. Eliza Chakravarty, assistant professor of medicine at Stanford University School of Medicine, the study's lead author. All told: "Aerobic exercise keeps the immune system young," she says.

Exercise, in general, also helps prevent heart disease, high blood pressure, diabetes and osteoporosis, among a host of other benefits. Don't like to run? Don't sweat it. Just do whatever you like that's aerobic and fun. Your favorites may be swimming or daily walking. Aim for just 20 minutes of daily activity that's vigorous enough to leave you breathless if you try to talk, Chakravarty says.

Your 70s: Stay Busy, Travel

If you're in relatively good health, your 70s will look or feel much different than your 60s. "You can do most of the things you did before," says Revere. So keep up the good habits you established in your 60s or start them now if you haven't already, such as getting active in your community if you retire during this decade. Even if you feel like you don't have the energy and stamina you once did or find yourself with an illness to contend with, don't let that stop you from attacking your to-do list, which can be a lifeline by giving your life a sense of purpose.

Success Rx
Don't act your age. Rebel against societal stereotypes about aging, such as, "You don't have to do that anymore. You're retired." While it's true that there are a lot of things you probably don't have to do anymore, such as commute in rush-hour traffic, "believing those kinds of messages is a form of self-handicapping," says Dr. Jacqui Smith, professor of psychology at the University of Michigan. Remember, age is just a number. Don't let it stop you from doing whatever you want, whether it's continuing working, taking up salsa dancing or seeing the world. "Your 70s are a good time to travel and visit all the relatives you might have wanted to before," says Revere. To push the aging envelope, consider yourself a role model for your children and grandchildren and show 'em how it's done!

Make your move. If you live in a rural area or the same house your raised your kids in but the group of friends and neighbors you once had when they were growing up is long gone, think about moving to a more urban area that caters to your needs. "I've known people to buy a house in the country because it's beautiful, but it's isolated," says Revere. "I think we do best as we get older if we live in areas where we can walkplaces and there are other people around."

Your 80s: Don't Let Illness Define You

In your 80s, you might not have the energy you once did. Your health might have its ups and downs, too. "Your 80s can have its share of odd illnesses," admits Revere, who is 81. But don't let that stop you from being active in your community, participating in hobbies and even tapping into your inner Betty White and working if you're up for it. "People who sit back and do nothing don't do well," Revere says. Not that she would know personally. She's still a practicing psychotherapist with a full roster of patients.

Success Rx
Modify your routine. "Not being able to maintain your independence is the thing you worry most about as you get older," says Revere. To stay mobile, exercise your options. If you've always played tennis, you don't need to try to play for six hours at astretch like you used to when you were younger. But why not try to play for half an hour several times a week? Tweak the rest of your routine, too, so that it continues to work for you. "I don't drive well at night, for example, so I go out with friends at lunch instead of dinner," Revere says.

Become a silver surfer. Getting older can often feel isolating, but the Internet can help keep you connected. An annual poll of 100 U.S. centenarians sponsored by Evercare, for example, found that many used text messaging, instant messaging, iPods and other technology to stay in touch with friends and family. They also used the Web to stay abreast of current events and popular culture. Researchers credit technology for helping them thrive socially and stay mentally spry despite their years. If they can do it, and they're at the century mark, so can you. If you're not familiar with the Internet or e-mail, ask family members for help or consider taking an online class to familiarize yourself. And from what we know about pushing the mental envelope, even learning how to use Facebook or the latest whatever may help keep your brain young.

Source: AOL Health

30-Second Life Fixes

2010-07-12T09:55:00.001+01:00

Break it Up

When it comes to work, more isn't always better: Researchers have discovered that powering through your endless tasks without taking a break is counterproductive to your productivity. One Cornell University study showed that workers who took short breaks produced more accurate work. How often should you give your brain a time out? Take a five-minute stretch, coffee or restroom break about once an hour.

Tune Out

In a 2007 study published in the "International Journal of Behavioral Medicine," researchers reported that watching just 15 minutes of television news can leave viewers with negative psychological feelings that can only be counteracted with an intervention such as a relaxation exercise. Your best bet for combating stress: Turn off the tube -- especially when, during difficult economic times, the news is often full of doom and gloom.

Pressure Relief

Acupressure -- an ailment-alleviating method that has been part of Chinese medicine for more than 5,000 years -- is one quick route to feeling better without the meds. To rid yourself of a tension headache, try opening the palm of your left hand and forming your forefinger and your thumb into a V shape. Apply 15 seconds of pressure to the area between your thumb and your index finger.

Heart Tune-Up

Feeling a tad stressed? Play a song -- but not just any song. Researchers at the University of Maryland School of Medicine in Baltimore discovered that the emotions brought on by joyful music -- music that study participants chose because it made them feel good -- caused tissue in the inner lining of blood vessels to dilate for increased blood flow, thereby improving the heart's health. Conversely, when participants heard music they labeled as stressful, their blood vessels narrowed.

Energy Lift

Banish your post-lunch slump with a little scent therapy: Researchers have discovered that smelling peppermint or cinnamon bolster alertness and motivation and even decrease fatigue. Try sprinkling a touch of cinnamon atop your afternoon latte and sniff as you sip.

Phone a Friend

Not only might a mini-gabfest with a gal pal or a longtime buddy lift your serotonin levels, but nurturing relationships contributes to longevity. A 10-year study at the Centre for Ageing Studies in Australia, showed that when older people have a great network of friends, that bond is even more power than family relationships when it comes to longevity.

Drop That Remote

If you're feeling sleep-deprived or struggling with insomnia, consider moving the TV out of your bedroom. In fact, you should stop all major activity close to bedtime: The National Sleep Foundation notes that doing work, watching TV and using the computer -- especially in the bedroom -- hinders quality sleep. Make your bedroom a safe haven where only sleep and intimacy take place.

Source: AOL Health

The Best Time of Day to Exercise, Take Meds, and More Health Moves

2010-05-06T06:51:00.001+01:00

There's an optimal time for every health move, from eating breakfast and taking your allergy meds to quitting smoking and even having sex. Here's how to tune into those magic hours to boost your everyday well-being — and your long-term health.

There's never a bad time to do something healthy, right? Not so fast. When it comes to maximizing your health, timing is everything. That's because we're hardwired to follow a "body clock," an internal timer that tells the body whether to sleep or work, nibble a light salad or devour a hearty stew, ovulate or grab a maxi pad. "Everything in nature works on a rhythm that is defined by time — hours, days, nights, weeks, seasons, years, and more," says Matthew Edlund, M.D., director of the Center for Circadian Medicine in Sarasota, FL, and author of The Body Clock Advantage. Unfortunately, our lifestyle — wolfing down lunch at 3 p.m. between meetings, flouting our bedtime to watch The Daily Show — often throws those rhythms out of whack, which can lead to weight gain, up our risk of illness and disease, and leave us feeling sluggish and sad. But tuning in to your internal clockwork more closely has great advantages. "If you can get your innate body rhythms in sync with the food, activity, and rest you need, you can not only get healthier but even feel better day to day," Edlund says.

Calibrate your body clock with the timing tricks below. You'll improve your workouts, gain more energy, stabilize your mood, manage your weight more easily, and even prevent and treat illness more effectively. It's health as nature intended!

In the Morning

• Sleep an extra 20 minutes. There's no substitute for a solid night of z's, but research suggests that rising as late as you can get away with — even if it's just 20 or 30 minutes later than you usually do — can make you more relaxed during the day. Our bodies naturally crank up the stress hormone cortisol in the a.m. so that we'll get up and moving, but postponing your wake-up time can lower those levels just enough to take the edge off. In a study at London's University of Westminster, earlier risers (who woke up as early as 5:22 a.m.) had higher cortisol levels during the first 45 minutes of their day and tended to be angrier at night than later risers (who got up as late as 10:30 a.m.), regardless of how much total sleep they got. While there's no optimal wake-up time, the researchers say, set the alarm for as late as your schedule will allow. For best results, try to go to bed and wake up at about the same times every day; this will keep your body clock running smoothly.

• Weigh yourself. Stepping on the scale first thing (after the bathroom, before breakfast, wearing little to nothing) gives you the most accurate read on your weight, which can fluctuate by up to three pounds during the day! It's a good idea to weigh in daily: A study from Brown University and the University of North Carolina at Chapel Hill showed that 61 percent of people who did so maintained their weight within five pounds over time (compared with 32 percent who weighed in less often), mainly because it helped them catch weight gain early.

• Slather on sunscreen. For the best possible protection, apply it (year-round) a full 30 minutes before you head outdoors — that's how long it takes for the stuff to soak in and become effective.

• Bask in the morning light. Boost your energy for the day, and ward off depression, by getting a healthy dose of sunlight in the morning (after putting on sunscreen!). Exposure to natural light in the a.m. signals your body to cut off production of melatonin, a hormone that makes you sleepy. Light is also a natural antidepressant, according to several studies, and increases your body's production of vitamin D, which may help you fend off cancer and heart disease. So head outdoors for at least 10 minutes early in the day, whether that means walking to a farther bus stop or sipping your coffee on your porch.

• Eat breakfast if you're watching your weight. A hearty starter, ideally eaten within 15 to 30 minutes of waking and no later than 8 a.m., will help you stave off a gain. "If you don't eat breakfast, your body thinks it's in starvation mode, and you'll eat more food later on," Edlund says. A Harvard Medical School study confirms that people who ate a morning meal were one third less likely to be obese than those who didn't. Go for whole grains (oatmeal, whole-grain cereal, or whole-grain toast) with a serving of protein (an egg, a tablespoon of nut butter, or a slice of low-fat cheese) and some fruit to keep you alert and feeling full for longer. Aim for a meal of around 200 to 300 calories.

In the Afternoon

• Take a power nap. A midday snooze isn't just for babies! By 2 p.m., your body temperature starts to dip, just as it does before bedtime, bringing your eyelids with it. Instead of hitting the vending machine for a sugar high — and eventual crash — try succumbing to your sleepiness and indulging in a 10-minute siesta. An Australian study compared naps lasting 5, 10, 20, and 30 minutes and found that 10 minutes left participants feeling the most refreshed, rested, and alert. Just make sure to set an alarm on your watch or phone so your doze doesn't go overtime, which can cause sleep inertia (that horrible post-snooze grogginess). Can't nap at work? Get off your duff for a 10-minute loop around the block. It's not as restorative, but it will clear your head and boost your circulation, energizing mind and body.

• Skip "lunch" in favor of two mini-meals (of about 300 calories each). Eat the first one three hours following breakfast and the second about three hours after that to keep your blood sugar steady and your metabolism fired up. Time the second mini-meal to coincide with the low of that afternoon slump we mentioned — so, between 2 and 3 p.m. "You feel tired, and it's difficult to stay mindful, so you start putting stupid things in your mouth," says Pamela Peeke, M.D., author of Fit to Live: The 5 Point Plan to Be Lean, Strong, and Fearless for Life. "But having a bunch of fat and refined sugars is the worst thing you can do, because your energy will spike and then crash." Instead, go for lean protein, high-quality carbohydrates, and a bit of fat. Peeke's picks: 1 Tbsp of low-fat peanut butter on a pita, half a turkey wrap, or some low-fat yogurt or cottage cheese with fruit.

• Get moving. Late afternoon to early evening (5 to 6 p.m.) may just be the best time to exercise, because that's when you're hottest, literally. Your body temperature reaches its daily peak (2 to 3 degrees warmer than in the morning), giving you maximum muscle strength, flexibility, agility, and stamina as well as faster reaction times. Even your lungs are using oxygen more efficiently at this time. You'll work out harder with less perceived effort and are less likely to injure yourself. Of course, any exercise is better than none, so if an early workout fits best with your schedule, keep it there. In fact, a.m. exercisers are most likely to stick to their habit: Studies have shown that more than 90 percent of people who work out in the morning are consistent about doing it.

At Night

• Down a glass of cranberry. You've probably heard that compounds in cranberry juice can help prevent urinary-tract infections. If you drink a glass in the evening, the juice will hang out in the bladder, fighting bacteria, till morning. Sip a cup after sex for extra protection: The juice can keep bacteria that's been pushed up the urethra during intercourse from sticking to bladder walls.

• Invite the night. Preparation for bedtime should start well before you brush your teeth. Wind down any exercise three hours before bed to give your body temperature a chance to cool and signal the brain that it's sleep time. Also close the kitchen (and the bar) two to four hours in advance, since it takes that long for your stomach to empty of solid foods; doing so will help you avoid indigestion and acid reflux. Aim for an undivided seven to eight hours of sleep every night. And because environmental factors, from bright moonlight to fluorescent street lamps, can disrupt cues to your internal clock, it's best to keep the room dark — no night-lights, no neon alarm clocks, and certainly no flashing cell phones. Your brain's pineal gland needs darkness to make melatonin, a hormone that tells your body to drift off (see "Bask in the morning light"). The pineal gland gets confused if it senses light, compromising your sleep quality. Melatonin also has been linked to improved immunity and lower risk of cancer.

• Slather on a sweat-stopper. Take a shower before bed (or just spot-wash your underarms — or your feet, if they've been smelly). Then dry off and apply the antiperspirant of your choice. At night, your body's temperature naturally lowers and you're less likely to sweat, which gives antiperspirant a chance to fully absorb and allows its active ingredients to go to work. By the time you step into the shower the next day, you'll be totally protected.

• Take your allergy meds. Both allergy symptoms and the pollen count are highest first thing in the morning, so take your long-acting antihistamines at night to avoid waking up to a sneeze-fest. Bonus: If the pills make you sleepy, taking them at bedtime might help you drop off.

• Pop an aspirin if you're a candidate for high blood pressure, the biggest risk factor for heart disease and stroke. In a recent study from the University of Vigo in Spain, people with prehypertension (blood pressure that's between normal and high) who took aspirin around 11 p.m. had lower blood pressure readings after three months than people with prehypertension who took aspirin at 8 a.m. or who made dietary changes. Researchers believe aspirin works by slowing the nighttime production of hormones and other substances that lead to clotting. Talk to your doctor to find out whether it might help you.

Source: Redbook Magazine

Get Sensational Skin

2009-08-11T05:26:00.002+01:00

1. Suck it up

If your skin can't hold on to the products you put on it, you're just wasting money. "Lock in the benefits of a product's active ingredients by following up with a moisturizer," says Ranella Hirsch, M.D., president of the American Society of Cosmetic Dermatology and Aesthetic Surgery. Look for a lotion containing hyaluronic acid or glycerin; they keep skin supple.

2. Vote red

A recent British study found that subjects who ate five tablespoons of tomato paste every day suffered milder sunburns than those who didn't. Researchers think lycopene, a powerful natural antioxidant found in tomatoes, provides the sun-shielding benefits. (Tip: Cook your romas--your body will absorb the nutrients more easily.) It's no excuse to drop the SPF, but at least you have a good reason to go to your favorite Italian joint.

3. Take a chill pill

Not that you need more to worry about, but it really is true that stress can mess with your complexion. Researchers at England's University of Manchester proved it using what many of us find the most brutal stress test: public speaking. They took pre- and post-presentation snips of skin from the butt cheeks of participants and then compared the cellular activity. The tense skin showed a 16.4 percent decrease in immune-system-regulating cells. Another study reported that stress caused acne to worsen. True, you can't protect your skin from every PowerPoint panic. But if you're under a lot of pressure, baby your skin.

4. Forget fries

A group of researchers recently put 23 people with acne on a high-protein, low-glycemic diet for 12 weeks -- and guess what? Their skin got much better. Testers had 21.9 percent fewer blemishes, versus 13.8 percent fewer for a control group that followed a high-carb diet. (Bonus: All the low-carb subjects lost weight!) While the researchers can't say whether it was the weight loss or the dietary changes that helped, it appears that nutrition plays a role in your skin's behavior. So pile on more lean protein and cut back on high-glycemic foods (like starchy fries and sugary candy).

5. Get all in a lather

Anytime you sweat, your body produces more sebum (an oily pore-clogging secretion), says dermatologist Audrey Kunin, M.D., founder of dermadoctor.com. So if you're tempted to skip the shower after a lunchtime workout (and we're not judging here), don't! Since bacteria love to feast on sweat and oil, you're setting yourself up for breakouts. After any sweat-inducing activity, rinse off under cool water with a shower wash containing oil-clearing glycolic or salicylic acid.

6. Don't wash money down the drain

"There's no need to buy an expensive cleanser loaded with fancy ingredients," says photobiologist Daniel B. Yarosh, Ph.D., author of The New Science of Perfect Skin. "They're on your skin for less than a minute, so they don't have time to really do anything." Adding injury to insult: Some pricey ingredients can actually cause irritation (that would be you, peppermint and eucalyptus).

7. Cover your mouth

We're talking about a lip balm with UV protection, not ruby red lipstick. Your lips (along with your eye area and upper chest) have some of the thinnest skin on your body, so they need extra shielding. A survey by a member of the American Society for Dermatologic Surgery found that only 47 percent of respondents used lip protection containing UV blockers. That's bad news, because "when skin cancer originates from the lips, it's especially aggressive and has a higher risk of spreading," says Erin Welch, M.D., assistant professor of dermatology at the University of Texas Southwestern Medical Center.

8. Try some crunches

You could fill an entire Whole Foods produce aisle with the reams of research showing that fruits and vegetables protect and restore the skin. So down a rainbow's worth every day, and seek out edibles packed with vitamins A and C (both are antioxidants). Particularly good: leafy greens, cantaloupe, citrus fruits (especially oranges), blueberries, strawberries, and bell peppers.

9. Use an anti-ager -- now!

Don't wait for the first crow's feet to appear before you reach for that little tube. "Even women in their twenties should be using a topical retinoid -- unless they're pregnant or nursing," says Francesca Fusco, M.D., assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City. Here's why: Retinoids, which contain vitamin A, are one of the most potent agents for preventing and reversing sun damage and signs of aging. And, says Hirsch, "they're the ultimate multitasker. They speed skin renewal by shedding dull, pore-clogging cells and increase collagen production to prevent wrinkles." Ask your doctor about a retinoid prescription or try an OTC, such as Roc Retinol Actif Pur Anti-Wrinkle Moisturizing Treatment.

10. Got milk? Get soy

If you battle breakouts, milk could be adding to your troubles. Three large studies have found that the more white stuff teens drink, the worse their acne gets. Researchers say hormones that occur naturally in cow juice may be to blame, and they believe women in their twenties and thirties could also be susceptible. "If you're a big milk drinker and zits are a problem, you may benefit from cutting back," says Clement Adebamowo, M.D., an oncologist and lead researcher on these studies. "Drink milk substitutes like soy instead," he says.

11. Fight the fuzz

Painless hair removal sounds about as legit as those Nigerian e-mail scams. But this is one investment you won't regret: Studies have shown that Eflornithine HCl, a prescription cream sold under the name Vaniqa, reduced hair on the chin and upper lip for nearly 60 percent of women tested. And in two separate studies, using the cream with laser hair removal was more effective than either treatment alone.

12. Swallow some sun protection

A study from the Queensland (Australia) Institute of Medical Research found that people who regularly took some OTC pain relievers, including aspirin, have a lower risk of developing squamous-cell carcinoma, a common form of skin cancer. While the evidence doesn't justify popping pills just to protect your skin, it's one more reason to treat your aches and pains rather than power through them.

13. Get the red out

For the estimated 14 million people in the U.S. with rosacea -- the condition whose symptoms can be triggered by alcohol, spicy food, exercise, and sun exposure -- their reddened skin can feel like a scarlet letter. Researchers have found that when rosacea sufferers wash their faces with a sonic skin-care brush, their skin calms down. The theory is that the gentle exfoliation allows skin treatments to be absorbed more effectively to put out facial fires.

14. Go au naturel

There are more skin-care products claiming to be "natural" or "organic" than there are reality-TV stars. If environmental and purity standards are important to you, consider buying products made in Europe. Companies overseas making eco claims trace ingredients back to their sources to verify their natural origins. A few of the brands that do: Lavera (lavera.com), Weleda (usa.weleda.com), and Dr. Hauschka Skincare (drhauschka.com). And while you're at it: On products from the U.S., look for the National Products Association's new Natural Seal; it certifies that 95 percent of the ingredients are truly natural and pose no suspected human health risks (for more information, visit naturalproductsassoc.org/certifiednatural).

15. Don't feel the burn

Investing in special creams for each body part seems to make as much sense as Scarlett Johansson's singing career. Do you really need a separate eye cream? Actually, yes. "The skin around your eyes is delicate and needs to be treated gently," Fusco says. Eye creams contain lower levels of potentially irritating ingredients, such as retinol, AHAs, and glycolic acid, than products designed for the face.

16. Double your cover

"To get a decent amount of UV protection on your face, you'd need to coat your skin with at least a tablespoonful of sunscreen that has an SPF of at least 30," says Sandra Marchese Johnson, M.D., a dermatologist in Fort Smith, Arkansas. But who wants to layer on that much lotion? An easy solution: Apply a coat, then follow with a foundation infused with sunscreen or a mineral powder containing titanium or zinc oxide, natural barriers to UV rays.

17. Shine up those shins

Smooth legs are sexy--and good for your health. "Cuts, scratches, and scrapes below the knee take a long time to heal and can be prone to infection, since they're an easy entry point for germs," says Doris Day, M.D., clinical assistant professor of dermatology at the New York University Medical Center. Prevent the little cracks that allow bacteria to enter your skin by smoothing on a moisturizing cream every night; to prevent nicks, use a razor with built-in moisture strips; and don't shave your legs for two or three days before a pedicure (salon whirlpool footbaths can be a breeding ground for bacteria).

18. Don't complicate things

The average adult uses at least seven skin-care products a day -- cleansers, moisturizers, exfoliators, and serums included. That's a lot of stuff! To prevent ingredient overload and reduce irritation, Zoe Diana Draelos, M.D., editor-in-chief of the Journal of Cosmetic Dermatology, advises limiting your skin-care routine to only those items that contain no more than 10 ingredients apiece. According to Draelos, the fewer ingredients there are in a product, the less likely it is to cause a problem. "And always wait at least five minutes between each application" Fusco says. "Otherwise, you'll dilute the effects of the previous one." Spread out your morning skin-care routine so your serum has time to sink in before the last hour of the "Today Show."

19. Be a soap star

When you sleep, lotions, hair gels, and oils sweat off of your body and onto your linens. Kenneth Beer, M.D., clinical instructor in dermatology at the University of Miami, advises washing your sheets weekly. At the very least, put on a fresh pillowcase to keep the gunk (and the bacteria that eat the gunk) from clogging your pores.

20. If you fake it, don't bake it

How's this for unfunny irony: For the first eight hours or so after you apply self-tanner, your skin is especially susceptible to free-radical damage from sunlight, according to a 2007 German study. Forty minutes after researchers treated skin samples with the bronzing ingredient in self-tanners, dihydroxyacetone (DHA), elevated levels of free radicals (180 percent more than untreated skin!) formed during sun exposure. Another self-tanner ingredient, erythulose, produced a similar response. Researchers suspect that when the bronzer interacts with the skin, a chemical forms that generates free radicals when exposed to UV light. The safe way to get a faux glow: Avoid excessive sun exposure for at least 12 hours after applying a self-tanner.

21. Know your numbers

You might think slathering on a high SPF number is the most important factor for sun protection, but you'd be wrong. An SPF of 15 blocks 94 percent of burning UVB rays; jump to SPF 30 and you'll get 98 percent coverage. Going to 50 adds just 1 percent more coverage. (Can you say "diminishing returns"?) A smarter choice: A broad-spectrum sunscreen with zinc oxide and stabilizing ingredients that prevent UV blockers from breaking down in sunlight. Look for Helioplex, found in Neutrogena Age Shield Sunblock SPF 45, or mexoryl, an active ingredient in L'Oreal Paris Revitalift UV Daily Moisturizing Cream.

22. Rise, but don't shine

Sleep on this: While you're logging quality snooze time, havoc may be breaking out on your face. Hormonal surges during sleep cause your sebaceous glands to pump oil -- and about 14 hours later, you end up shinier than the Harry Winston showroom. Those cursed with oily skin and breakouts can fight acne and grease slicks before they strike with an overnight treatment.

23. Steer clear of stinky butts

If you're reading a magazine with the word health in the title, you probably don't have a pack of Camels crammed into your purse. But just in case, here's new info about how hard smoking can be on your looks: A 2007 study found that smoking ages the skin on your body that the sun doesn't even see. Researchers found that smokers had more pronounced wrinkles than non-puffers on areas of the body usually untouched by UV rays, like the inner arms. "It seems that smoking accelerates the aging process," says Yolanda Rosi Helfrich, M.D., assistant professor of dermatology at the University of Michigan and lead researcher on the study.

24. Go ahead -- get some Godiva

Studies show that nibbling on a few pieces of the dark stuff (milk chocolate has too much fat and sugar) will arm your skin with additional flavonols, protective nutrients that researchers believe absorb UV light and increase blood flow to the skin, improving its appearance. In one German study, women had flavonoidenriched cocoa every day for 12 weeks, and afterward their skin was softer, less irritated, and up to 25 percent less sensitive to sun damage when exposed to ultraviolet light. Sweet!

25. Don't strip for just anyone

We're not knocking your trusted doc, but dermatologists really are the best at knowing which growths are worrisome and which are harmless. A survey in the Journal of General Internal Medicine found that derms had significantly higher accuracy in identifying abnormal skin growths than primary care physicians. In fact, more than 90 percent of dermatologic surgeons have seen one or more patients in the past year with a skin cancer that had been overlooked or misdiagnosed by a non-dermatologist. Melanoma, the most serious form of skin cancer, is the third most common cancer in women ages 20 to 39, so book your skin screening now.

Source: AOL Health

Unexpectedly Smelly?

2009-05-09T07:39:00.001+01:00

Has a friend or significant other gently hinted that your breath is, um, pungent? (Many halitosis sufferers can't tell.) Brushing and flossing more diligently may do the trick, but a few more minutes at the sink won't always help, say experts. Below are eight causes of bad breath that may surprise you.

Medications
Saliva rinses away bacteria that foul the breath, and many drugs, among them antidepressants, diuretics, and even aspirin, can dry the mouth.

Diet
Foods high in protein or dairy products generate large amounts of amino acids, which are fodder for bacteria. A diet low in carbs burns stored fat, creating toxic-smelling ketones. And last year, researchers linked bad breath with obesity, although the basis is unclear.

Skipping breakfast
Besides the well-established advantages to body and mind of having a good breakfast, it helps quell morning breath by stimulating saliva production and scrubbing bacteria from the tongue. (But lay off the sardine-onion sandwich.)

Alcohol
Heavy alcohol consumption also can dry out the mouth.

Bacteria
The stink-creating kind mostly hang out on the tongue, happily churning out gases as they munch on food particles and substances broken down from saliva. They multiply at night when the salivary glands slow down (hence morning breath). Some people harbor more species of malodorous bacteria than others do, which may be why certain individuals are especially halitosis-prone. This month, a study in the "Journal of Medical Microbiology" suggests that H. pylori, the same bug that is often responsible for stomach ulcers, can cause bad breath and gum disease if it finds a home in the mouth.

Mouth breathing
Any condition that dries the tissues of the mouth, preventing saliva from washing away bacteria, encourages bad breath. Candidates include sleep apnea, snoring and asthma.

Ongoing illnesses
A potent breath can signal particular diseases. Kidney failure produces a fishy smell and uncontrolled diabetes generates fruity fumes, for instance.

Respiratory tract infections
Tooth and gum infections are recognized sources of bad breath. But so are bronchitis, sinusitis and even a cold. RTIs break down tissue, starting a flow of cells and mucus that feed bacteria that create foul odors.

Provided by U.S. News & World Report

Source: AOL Health

How To Fix Your Broken Brain

2009-03-10T07:40:00.001+00:00

Boost Your Brain Power
Most of us have experienced conditions such as depression, anxiety, memory problems and trouble focusing or just plain brain fog. We think these problems are all in our heads. However, in his pioneering new book, "The UltraMind Solution," Mark Hyman, M.D., explains how the real causes of these problems are in your body, not your head. By simply addressing the underlying causes of mood, memory and behavior problems you can boost your brain power and have a calm, confident, focused and happy mind.

Stop the Brain Damage
The three-pound organ in your head is very sensitive. So if you want to feel happy, alert and focused, start being sensitive to its needs. Ditch the high fructose corn syrup and sugars, transfats, processed and packaged foods (which contain up to 3,500 food additives and chemicals). Choose organic foods and grass-fed animal products to avoid hormones, antibiotics and the gallon of neurotoxic pesticides each of us consume every year. Filter your water. Wear a helmet when doing sports that put your head at risk. Stop or reduce brain-damaging medications (acid blockers, statins and acetaminophen).

Optimize the Seven Keys to an UltraMind
If you fix your body you will fix your brain, automatically. The seven basic systems of the body must be optimized for your body (and brain) to function properly. Here's all you need to do: optimize nutrition; cool off inflammation; balance your hormones; fix your digestion; enhance detoxification; boost your energy metabolism; calm your mind. And optimizing the seven keys to an UltraMind is simple. Follow this roadmap that automatically balances the seven keys: eat right for your brain; tune up your brain chemistry with supplements; sleep, rest and exercise for your brain; live clean and green.

Step 1: Eating Right for Your Brain
To boost your brain power, you need the right nutrition. Eat real, whole, organic, ideally local food. Become a fat head (60 percent of your brain is made up of omega 3 fats) by eating sardines, wild salmon, herring, omega 3 eggs, flax seeds and walnuts. Eat protein for brain power every morning and with every meal. Include foods such as eggs, nut butters, protein shakes, beans, nuts and seeds and lean animal protein. Eat brain food, otherwise known as the right carbs: whole fresh vegetables, fruits, beans and whole grains. And eat colorful fruits and vegetables with phytonutrients -- hidden brain protectors with healing anti-inflammatory, antioxidant and detoxifying compounds.

Step 2: Tune Up Your Brain Chemistry with Supplements
We need nutritional supplements because we don't hunt for or gather wild foods anymore, and we live in a toxic world under a lot of stress. Our depleted diets cause 92 percent of us to be deficient in the minimum amount of nutrients needed for optimal brain function. Vitamins and minerals run the chemical reactions in your body and brain that make happy-mood chemicals, cool inflammation, help you detoxify, make energy and more. So take a daily multivitamin, omega 3 fats (1,000 mg of fish oil), vitamin D3 (2,000 IU), calcium (600 mg), magnesium (400 mg) and the special brain-boosting B vitamins folic acid, B6 and B12. And take probiotics to keep your gut healthy -- a happy gut is a happy brain.

Step 3: Get a Good Night's Sleep
Sleep is one of those things we take for granted -- until we can't. If you are having trouble falling asleep, staying asleep or getting enough sleep, try to change your relationship to sleep. Think of it as a sacred, precious, healing part of your day and prepare for it carefully. Avoid substances that interfere with sleep, like caffeine, cold medications, alcohol and sugar. Get back in rhythm by going to bed before 11 p.m. and sleeping eight hours. And create a peaceful, sleepy environment, clear your mind, write down all your worries and tasks before bed and relax by taking a hot bath.

Step 4: Find Your Pause Button: Relax
Finding our pause button is something we never learn. Healing, repair, renewal and regeneration all occur in a state of relaxation. So how do we find the pause button and activate the parasympathetic nervous system, otherwise known as the "relaxation response"? Try my two favorite ways: First, take five breaths into your belly to the count of five, then breathe out for five. Do this five times daily. Or second, take a bath -- draw a hot bath, add two cups of Epsom salts, one cup of baking soda, 10 drops of lavender oil -- and one stressed human. Soak for 20 minutes just before bed.

Step 5: Exercise
While most of us accept the benefits of exercise on our bodies, perhaps its most powerful effect is on our brains. It helps rewire our circuits and improve learning, memory, concentration, and focus. And it is the best antidepressant and anti-anxiety therapy available. So all I ask you to commit to is this: Walk vigorously for 30 minutes every day. That is the only exercise you need to do for an UltraMind.

Step 6: Live Clean and Green
Our brains are exquisitely sensitive to environmental toxins and stresses. There is an intimate connection between the sustainability of our own health and the health of the planet. Small everyday choices lead to big changes over time for our communities, our planet and ourselves. Living clean and green involves four steps:

1. Drink clean water (use a reverse-osmosis filter).
2. Limit your exposure to chemicals and metals by eating organic and using green household products.
3. Keep your body fluids moving by drinking plenty of clean water, eating fiber to move your bowels daily and sweating to get rid of toxins through the skin.
4. Reduce your exposure to electro-pollution or electromagnetic radiation.

Make the Changes Permanent
To keep these changes permanent, you'll want to continue eating fresh, whole, real foods, and avoid processed foods, high-fructose corn syrup, transfats and other toxins. You should also keep tuning up your brain chemistry with supplements, and make a habit out of getting good sleep, finding the pause button daily, moving your body, and living clean and green.

The UltraMind Solution
Once you have followed The UltraMind Solution for six weeks, you'll likely find the results include a happier mood, better memory and less brain fog, as well as renewed energy, weight loss, improved health, clearer skin, improved sleep and more.

Based on "The Ultramind Solution" by Mark Hyman, M.D.

Source: AOL Health

World's Happiest Countries 2009

2009-03-07T06:16:00.001+00:00

A British researcher merged dozens of statistical metrics to rank nations on the elusive notion of contentment

Feeling blue? Perhaps you live in the wrong country. A recent study from Britain's University of Leicester examined a range of statistical data to devise a ranking of the world's happiest nations. Heading up the list: Denmark, which rose to the top thanks to its wealth, natural beauty, small size, quality education, and good health care. At the bottom were Zimbabwe and Burundi. But there were a few surprises along the way, too. Asian countries scored worse than researcher Adrian White expected. Capitalism — sometimes criticized for its heartlessness — was far from a source of discontent, though the top-scoring capitalist countries also tended to have strong social services. And the U.S. ranked only 23rd, due to nagging poverty and spotty health care. Read on to learn about the world's 12 happiest countries — by the numbers, at least.

No. 1: Denmark

Population: 5.5 million

Life Expectancy: 77.8 years

GDP Per Capita: $34,600

With a high standard of living, negligible poverty, and a broad range of public and social services, it's easy to see why Denmark tops the happiness map. There's a high level of education; public schools are top-quality and private ones are affordable. The low population gives the nation a strong sense of identity. And Denmark's physical beauty forms a great backdrop to daily life. The weather is a bit tough, though.

No. 2: Switzerland

Population: 7.5 million

Life Expectancy: 80.5 years

GDP Per Capita: $32,300

Smack in the middle of Europe and surrounded by picture-postcard scenery, Switzerland ranks second among the world's happiest countries. It has a low crime rate, good infrastructure, and a wealth of outdoor activities, from skiing in the Alps to boating on Lake Geneva. Home to the International Red Cross, the World Health Organization, and parts of the U.N., it's not surprising that the Swiss devote a large portion of private and public money to health care — spending an average of $3,445 per person. It's pretty peaceful, too: years of political neutrality have sheltered the Swiss from the conflicts of their neighbors.

No. 3: Austria

Population: 8.2 million

Life Expectancy: 79 years

GDP Per Capita: $32,700

Another Alpine hotbed of happiness, Austria also boasts beautiful scenery and a surprisingly rich cultural scene. Like many of the world's happiest countries, it boasts a strong health-care system, as evidenced by the long average life expectancy of its citizens. Strict environmental regulations are starting to pay dividends, says Oskar Hinteregger, of the Austrian National Tourist Office. He credits the country's happy mood to its relaxed atmosphere, efficient public transport system, and general cleanliness. Austria does have some poverty, though: nearly 6%.

No. 4: Iceland

Population: 300,000

Life Expectancy: 80 years

GDP Per Capita: $35,600

There's more to Iceland than hot springs and Björk. The tiny country's extensive welfare system plays a big part in its citizens' happiness. The Icelandic government offers a broad range of services, such as generous housing subsidies, and with very little poverty, wealth is evenly distributed among Icelandic society. Literacy is high and unemployment, at 2.1%, is low.

No. 5: Bahamas

Population: 303,800

Life Expectancy: 65.6 years

GDP Per Capita: $20,200

Bahamanians know how to enjoy life. “Maybe it's our 'Bahama Mamas,' our sweet sea breeze, our conch salad, and fun loving people,” suggests Kendenique Campbell-Moss, a senior executive at the Bahamas Tourism Ministry. Although the poverty rate, at 9.3%, is relatively high, the beautiful weather and laid-back lifestyle keep Bahamas' citizens smiling. Campbell-Moss also reckons the fusion of African and European cultures, strong family values, and Christianity contribute to the happy vibe in the Caribbean country.

No. 6: Finland

Population: 5.2 million

Life Expectancy: 78.5 years

GDP Per Capita: $30,900

It's dark and cold in the winter and has some of the highest taxes in Europe. But that doesn't get in the way of Finns' overall happiness. High quality medical care — at little to no cost — contributes to the country's high average life expectancy. The country's free educational system is one of the best, resulting in a 100% literacy rate. Poverty is rare; so too, is extreme wealth. “Our beloved government makes sure that taxes are high enough to prevent easy ways to riches,” says Jaakko Lehtonen, director-general of the Finnish Tourism Board. “Finns think a good salary is two cents higher than your neighbor's; it's enough to make you feel wealthy and subsequently, happy,” he says.

No. 7: Sweden

Population: 9 million

Life Expectancy: 80.50 years

GDP Per Capita: $29,800

Taxes are high and the winter is trying. But social equality, one of the best welfare systems in Europe, and a great work/life balance keep Swedes smiling. Parents get extensive maternity and paternity leave, and child care is heavily subsidized and available to all. Sweden also has unusually transparent government and a strong emphasis on ensuring the freedom and equality of its people. “Ordinary citizens in Sweden have the right to see the prime minister's official mail, and they often exercise that right,” notes Susanna Wallgren, of the Swedish Tourism Board.

No. 8: Bhutan

Population: 2.3 million

Life Expectancy: 55 years

GDP Per Capita: $1,400

Here's a surprise: The small Asian nation of Bhutan ranks eighth in the world, despite relatively low life expectancy, a literacy rate of just 47%, and a very low GDP per capita. Why? Researchers credit an unusually strong sense of national identity. Plus, the country has beautiful scenery and a largely unspoiled culture, thanks to strict governmental limits on tourism, development, and immigration. Pretty counterintuitive, but Bhutan seems to have found a recipe for happiness.

No. 9: Brunei

Population: 380,000

Life Expectancy: 75

GDP Per Capita: $23,600

It helps to have oil. Wealthy and politically stable, Brunei's government plays a major role in its citizens' happiness. The same family has ruled the Southeast Asian nation for more than six centuries, providing free medical services and education. Even university-level education is paid for by the government, which also subsidizes rice and housing. That ensures virtually nonexistent poverty.

No. 10: Canada

Population: 33 million

Life Expectancy: 80 years

GDP Per Capita: $34,000

Canada may sometimes feel overshadowed by its giant neighbor to the south, but a strong sense of national identity and abundant natural beauty help make the sprawling and sparsely populated country one of the world's happiest. Canada also punches above its weight economically, with a huge $1.1 trillion GDP and per-capita that ranks among the world's highest. It also has strong health care and a low crime rate.

No. 11: Ireland

Population: 4 million

Life Expectancy: 77.7 years

GDP Per Capita: $41,000

Once so poor that its citizens fled by the millions, the Celtic Tiger has enjoyed unprecedented economic growth over the past dozen years. Credit membership in the European Union and a can-do attitude has raised standards of living and even lured former immigrants back home. The excellent education system, open economy, and relaxed pace of life all contribute to the overall happiness of the Irish.

No. 12: Luxembourg

Population: 474,500

Life Expectancy: 79 years

GDP Per Capita: $55,600

Luxembourg's position proves that sometimes money can buy happiness. It has the highest GDP per capita in the world. And with great access to education, 100% of the population is literate. The people of Luxembourg should find comfort in their surroundings, too. Mercer Resource Human Consulting ranked the city-state as the safest in the world in 2005.

Source: BusinessWeek

Surprising Memory Snatchers

2009-03-06T04:26:00.001+00:00

Feeling Forgetful?
As early as your 20s two changes in your body can affect your memory: You begin losing brain cells and you're also producing less chemical fuel to power the brain cells that remain, according to the American Academy of Family Physicians. The more you age, the more impact these changes have on your memory. While short-term (things like the name of a person you just met) and remote memories aren't usually affected by aging, recent memory -- what you did last night or what you ate for breakfast this morning -- can take a hit. Discover below the sneaky memory-stealing culprits that may be regular players in your daily routine.

Salty and Fatty Foods
You always knew a fatty and salty diet was bad for your heart, waist and more -- now research from the June 2008 issue of the "Journal of Alzheimer's Disease" reveals that it's probably bad for your brain, too. Over an eight-week period researchers at the Medical University of South Carolina fed a high-cholesterol diet to one group of middle-aged rats and high-saturated-fat diet to another. While weight gain and food intake were similar among both groups, the saturated-fat fed rats made more memory errors in a maze test, but researchers concluded that both diets can "profoundly impair memory."

Your Cell Phone
A Swedish study of memory recall in rats found that radiation from cell phones affected the rodents' brain power. Researchers at the Division of Neurosurgery, Lund University in Sweden found that rats that were exposed to mobile phone radiation for two hours a week for more than a year had poorer results on a memory test than those that had no contact with mobile phone radiation. In earlier findings from the researchers, microwave radiation from cell phones affected the brain's ability to protect against nerve cell damage. The lead researcher Henrietta Nittby has a cell phone but uses hands-free equipment to avoid holding her phone up to her ear, according to ScienceDaily.com.

Your Diet
A new study from Tufts University's psychology department pitted the memory recall of low-calorie dieters against low-carb dieters, with some mixed results. Initial testing revealed that going completely carb-free may lead to lower performances on memory-based tasks. Memory improved after participants reintroduced carbohydrates -- though still sticking to a low-carb diet. Where low-carb dieters have the upper-hand is in reporting less confusion and a greater attention span compared with their low-cal dieter counterparts.

Being Underweight
Obesity, associated with a slew of health problems including heart disease and diabetes, may not lead to memory problems in old age, according to a 2007 study published in "Neurology." Over the course of the six-year study, tests were administered to a group of about 4,000 people over age 65, of whom nearly 25 percent were obese. As time passed, neither obese nor overweight participants exhibited significant changes in memory or cognitive function. In fact, underweight participants demonstrated more brain drain over time -- which the authors note is consistent with previous findings that weight loss or low (Body Mass Index) BMI in old age may be a precursor of cognitive decline or Alzheimer's disease.

Taking Too Much Medicine
You may want to rethink just how easily you pop that pill. For one, there's a slew of medicines known to cause confusion or decreased alertness, including steroids, heart medicines and antihistamines. Overuse of medicines may be the single biggest memory snatcher or cause of confusion in older adults, according to Jan Nissl, RN. This may be because how your body uses medicine changes as you age and because taking multiple drugs can enhance these effects.

Poor Sleep
People with sleep apnea -- a sleep condition where sufferers stop breathing temporarily many times throughout the night -- score worse than others on memory and cognitive tests, according to Harvard Health Publications. Using a continuous positive airway pressure (CPAP) machine -- a sleep-and-breathing aide -- helps improve scores on memory tests if sleep is improved. This is corroborated by a 2008 study that found that people with sleep apnea show tissue loss in brain regions that help store memory. Other studies have linked sleep deprivation to short-term memory loss and poor sleep to trouble remembering.

Menopause
Women often experience memory lapses and difficulty concentrating leading up to and during menopause. Estrogen therapy has been shown to help, but the Women's Health Initiative found that this seemed to increase the risk of dementia and cognitive problems, according to Harvard Health Publications. A recent study from the University of Illinois at Chicago found that the verbal memory problems women experience in midlife may go hand in hand with hot flashes. Other memory troubles -- shorter attention spans, working memory and visual memory -- were not associated with hot flashes, but poor sleep, often a product of nighttime hot flashes, did impact these areas of memory.

Certain Surgeries
Weight loss surgeries, such as gastric bypass, can lead to a vitamin deficiency, which if left untreated, can cause memory loss and confusion, according to a 2007 study published in "Neurology." Deafness, vomiting and seizures were also reported symptoms. Another kind of bypass surgery, of the coronary artery variety, can also lead to confusion, fuzzy thinking, trouble concentrating, difficulty remembering and solving problems, according to Harvard Health Publications.

Experimenting With Drugs (Just One Time)
While you may know that alcohol and drug use can lead to impaired judgment, coordination and memory, some scientists assert that trying ecstasy just once could damage your memory. Researchers from the University of Hertfordshire's School of Psychology have found that compared with non-users those who've tried ecstasy show significantly impaired memory and that the amount of ecstasy consumed is largely irrelevant, according to reporting from ScienceDaily.com.

Source: AOL Health

Surprising Heart Disease Facts

2009-03-06T04:22:00.001+00:00

If you have this on your ear...
A transverse crease -- one that goes horizontally across your ear -- may indicate heart disease, says Dr. Snyderman. "About eight years ago, there was a study of 108 people that found that individuals with a crease in at least one earlobe were more likely to die than people with out ear creases." This indented mark gives a clue about your body's levels of elastin -- a protein that affects blood vessel functioning. If you don't have enough elastin, it could be a sign of heart disease.

Baldness is a risk factor
Men who are balding at the front of the head and the crown should get their hearts evaluated, says Dr. Snyderman. "It has to do with vascular supply to the hair follicles -- everything in your body needs a blood vessel. The earlier the baldness and the more bald the baldness, the higher the risk of heart disease." Compared with men who are not bald, the risk of heart disease increases by 9 percent if the balding is at the front of a man's head, by 23 percent if it is at the crown and by 36 percent if he is completely bald on the top of his head, according to a Harvard Health study cited by Dr. Snyderman.

Snoring can indicate heart disease
"If you snore and you have sleep apnea -- when you stop breathing at night for 10 seconds or longer -- the risk of heart disease is real," says Dr. Snyderman. "We brush off snoring as no big deal, but your heart and your lungs have to work that much longer just to circulate your blood, and this takes a toll. This affects men and women equally."

How erectile dysfunction relates to heart disease
"If a man comes to the doctor's office complaining that he can't get an erection, he really has to get his heart evaluated," says Dr. Snyderman. If you're having a hard time getting blood to the penis to achieve an orgasm, "you have to wonder if the vascular supply coming out of the heart or to the heart isn't good." Men who have erectile dysfunction are 80 percent more likely to develop heart disease than men who do not, and young men in their 40s who have erectile dysfunction are twice as likely to get heart disease, according to a Mayo Clinic study cited by Dr. Snyderman.

Risky combinations
Having multiple risk factors can up your odds for heart disease astronomically. The combination of high blood pressure and baldness ups a man's risk by 79 percent, whereas having high cholesterol and male-patterned baldness increases his risk by 178 percent, according to a Harvard Health study cited by Dr. Snyderman.

Jaw pain may signal a heart attack
You know the basic heart attack symptoms: pain shooting down your left arm, or a large pain under the breast bone, which Dr. Snyderman says patients describe as "having an elephant sitting on your chest." But one unusual sore spot related to heart attacks is often a complaint among women -- pain in the jaw, when heart attack pain radiates up to the jaws and teeth.

Men and women feel heart attack pain differently
"Women more than men have this intuitive sense that something is not quite right," says Dr. Snyderman. "Usually for men, the way they discover heart attack risk is when they feel, 'Oh, my God, something is happening.'"

Heart disease kills this gender more...
Men. "Estrogen probably protects women a little bit, until later in life when estrogen levels drop," says Dr. Snyderman. "But women also access the healthcare system more than men. Men go to the pediatrician and stay in the healthcare system till they're 18, then they disappear. Unfortunately, with heart disease being the number-one killer, it's often heart disease that brings men to the doctor's office."

Men's risky behavior ups their risk
Men are greater risk-takers than women -- and this could have an impact on whether they are affected by heart disease, says Dr. Snyderman. "The typical overworked guy is a smoker, who works and is under stress. On top of that, he has a bad diet and never exercises. These become cumulative factors. Obviously genetics play a role, too."

Sleep matters
"We are a sleep-deprived nation," says Snyderman. "When you cut back on shuteye, your immune system really takes a hit. Stress and lack of sleep are really compound factors that can increase heart-disease risk."

Source: AOL Health

Sleep Well, Sleep Better

2009-03-05T07:45:00.002+00:00

Rest Easy
You're plagued by sleeping problems. Whether it's one night or every night, you've had to turn to prescription medications to get a wink of sleep. Unfortunately, the morning after always finds you cranky, irritable and dreading the thought of having to go to bed again. Rather than live with your sleeping woes, try these non-prescription remedies from Ralph Downey, III, Ph.D., D.A.B.S.M., F.A.A.S.M., chief of sleep medicine at Loma Linda University Medical Center and Children's Hospital in Loma Linda, California.

Establish a soothing pre-bed ritual
Take a bath, read a book or do gentle yoga. Just avoid the TV and computer, which can stimulate you and keep you up. Putting a psychological buffer between you and the day's events can help you slide into slumber. Plus, by doing this ritual every night, you're priming your body for sleep, Downey says.

Adjust the thermostat
Sound sleep is nearly impossible if your room is too hot or too cold. The ideal temperature for optimal sleep is between 68 and 70 degrees Fahrenheit. Yet because everybody has individual preferences, you may have to play with this, especially if you're sharing that room with someone.

Follow the 20-20 rule
If you stay in bed when you can't sleep, you're doing more harm than good. "You'll develop an association with the bedroom as being a place where you can't sleep, and so when you try to sleep, you won't be able to," Downey says. Instead, if you can't fall asleep within 20 minutes of going to bed, get up, go to a dimly lit room and chill for 20 minutes. During that time, do nothing that will stimulate your brain so no surfing the Internet or reading a horror novel. Also, avoid falling asleep in that room. After 20 minutes, return to your bed. If you still can't sleep, repeat the above steps until your body succumbs.

Take an afternoon snooze
"A nap can reduce the stress of not having slept and help you feel less anxious about going to sleep that night," Downey says, suggesting that you nap during that post-lunch dip when your body naturally slows, thanks to circadian rhythms. Just don't nap longer than 20 minutes or you'll disrupt your sleep later.

Go cold turkey on caffeine
These may be harsh words to swallow, but because caffeine has been linked to adverse sleep effects, it's got to go. If you can't live without it, at least quit consuming caffeine (which includes chocolate, by the way) by 2 p.m., Downey says.

Keep a set sleep schedule
No doubt you've heard this, but it's worth repeating that you should always wake up and go to bed at the same time every day, even on weekends. "Consistency helps synchronize our sleep-wake cycle," Downey says.

Exercise -- but don't do it right before bed
Although regular exercise can help you sleep better, avoid vigorous workouts three hours before bed or else you may be too revved up to sleep.

If all else fails, restrict sleep by about an hour a night
This may sound crazy -- after all, you're trying to sleep more, not less -- but it's an effective strategy that does pay off, as long as you work at it, Downey says. Trying to fall asleep may create stress, and because the stress response alerts the brain to stay awake, sleep is less likely to occur. If this stress response continues nightly for a week or two, many people begin associating going to sleep in the bedroom with stress. Yet by restricting your sleep, you're actually promoting sleep because you're only in bed for sleep and not for prolonged periods when the stress response kicks in. "As you spend less time asleep, your drive to sleep increases so in sleep restriction therapy, we cut sleep time in bed so that the drive for sleep becomes stronger and you're more likely to sleep when you go to bed," Downey says. In other words, when sacrificing quantity you make up for it in quality of sleep. Once you start sleeping over 90 percent of the night, which could take weeks for some people, gradually add the hour back in 15-minute increments.

Source: AOL Health