Healthy Living

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2017-05-07T08:02:00.000-07:00

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Women's Health Conditions You're Not Taking Seriously Enough

2012-05-15T11:57:00.001-07:00

1. Heart disease

Heart disease accounts for 25% of women’s deaths, according to the Centers for Disease Control and Prevention (CDC). And if you’re a woman under age 50, you’re twice as likely as a man to die from a heart attack. Many women condiser heart disease a man’s problem, so common health conditions such as heart attacks and strokes are off their radar. Moreover, because women with heart disease may exhibit different symptoms than men, the signs of heart disease are more likely to be overlooked. Here are important ways to reduce your risk:

*Identify your risk factors. You can’t change your family history or your gender and age, but you can correct modifiable risks –such as obesity, cholesterol levels, blood pressure, physical activity and smoking.

*Reduce your risk: Quit smoking, lose weight,manage high cholesterol and blood pressure, exercise and limit alcohol and stress.

*Know your body. If you start to feel symptoms that aren’t typical, don’t ignore them. They include: tightness in your chest; nausea; discomfort in your back, arm or jaw; discomfort between your shoulder blades; and shortness of breath.

*Calcium supplements may increase your risk for heart disease, according to some studies. If you take them, do it for a good reason, like lowering your risk of osteoporos.

*Get an electrocardiogram (EKG) – a test that checks your heart’s electrical activity – as part of your annual physical exam.

2. Skin cancer

It’s the most common form of cancer in the U.S., according to the nonprofit Skin Cancer Foundation (SCF). More new cases are diagnosed every year than breast, prostate, lung and colon cancers combined.

Basal cell carcinoma, the most common form of skin cancer, rarely is fatal, according to the foundation. Squamous cell carcinoma is the second-most common form,with 700,000 cases diagnosed each year, resulting in 2,500 deaths. Melanoma is the deadliest, usually caused by exposure to ultraviolet rays from the sun or tanning beds. The survival rate is 99% if melanoma is caught before the tumor penetrates the skin, but falls to 15% if the disease is advanced. Skin cancer primarily is a lifestyle disease, so it’s highly preventable. Try these prevention tips from the National Cancer Institute and Skin Cancer Foundation:

*Use a broad-spectrum (UVA/UVB) sunscreen with a sun-protection factor (SPF) of at least 15. Apply it 20-30 minutes before going outdoors. Reapply every two hours or right after swimming.

*Avoid staying in thebsun for long periods, especially when it’s at its strongest at midday.

*Prevent sunburns.

*Steer clear of tanning booths.

*Wear long-sleeve shirts, long pants, sun hats and sunglasses outdoors.

*Everyone should have a yearly skin check, but if you have a history of pre-cancer or skin cancer, you should be examined by a dermatologist every 3-6 months.

*Do a monthly self-exam of your skin, from head to toe, to check for new or changing moles. Skin cancers found and removed early are almost always curable.

*Have any new or unusual moles checked promptly by your doctor.

3. Breast cancer

After skin cancer, breast cancer is the most common cancer among American women, according to the American Cancer Society. Here are the exams you should get and when:

* Mammogram: Get one annually, starting at age 40. Recommended to get digital mammography, which is 15%-28% more effective than standard film mammograms in detecting tumors in women under 50.

* Ultrasound: This painless procedure, in which high-frequency sound waves produce pictures of your breasts, is recommended for women with dense breast tissue. A dense breast has less fat in proportion to the glandular and connective tissue, and it is a risk factor for breast cancer. A mammogram can determine your breast density. Ultrasound can detect small breast cancers that mammograms don’t pick up. Have the screening once or twice yearly.

* Magnetic resonance imaging (MRI): Have an MRI once or twice annually, in addition to a mammogram,if you’re at high risk for breast cancer. Those risks includegene mutations (defects) inherited from a parent, such as BRCA 1 and BRCA 2; a strong family history of breast cancer; your having had breast cancer; or you had radiation treatments as a teenager.

* Molecular biological testing: Not readily available yet, these tests will help determine how quickly tumors are growing and whether the cells’ genetic material makes them resistant to chemotherapy.

4. Depression

Depression – a mental health condition marked by difficulty sleeping and eating, lack of enthusiasm for work and simply not enjoying life – is on the rise. Depression strikes women more frequently than men too. In 2008, 8.1% of U.S. women were depressed, compared with 4.6% of men, according to the National Institute of Mental Health. The gender gap is greatest between puberty and menopause. Depression can’t be prevented, but it can be treated. Here’s how:

*Meditation helps depressed people who focus on racing negative thoughts. Instead of playing the same negative mental tape repeatedly in your head, meditation helps you focus on the present and move into active problem-solving.

* Medications: Newer antidepressants, such as selective serotonin reuptake inhibitors, or SSRIs (including brand names Prozac, Zoloft and Lexapro), often help. So do serotonin and norepinephrine reuptake inhibitors, or SNRIs (including brand names Effexor and Cymbalta). Older antidepressant medications, such as tricyclics and monoamine oxidase inhibitors (MAOIs), are prescribed occasionally. Also recommended is short-term, intensive talk therapy in conjunction with medication.

5. Thyroid diseases

The butterfly-shaped thyroid gland, which sits below the Adam’s apple in your neck, does some heavy lifting. It regulates your body temperature and metabolism, which determines how fast you burn calories. About 20 million Americans have some form of thyroid disease, and women are 5-8 times more likely than men to get them, according to the Cleveland Clinic in Ohio. Two common health conditions are associated with your thyroid:

*Hypothyroidism, which occurs when the gland produces too little hormone (you feel cold and tired). It’s often caused by an autoimmune disorder called Hashimoto’s disease.

*Hyperthyroidism, in which the thyroid produces too much hormone (heart rate increases, and you sweat and gain weight). It’s usually caused by an autoimmune disorder called Graves’ disease.

Diagnosed cases of thyroid cancer are up about 6.5% in recent years, according to the National Cancer Institute, partly because advances in ultrasound technology have allowed doctors to detect smaller tumors. Although not life-threatening, hypothyroidism or hypothyroidism can affect your blood pressure and cholesterol levels. Thyroid diseases are lifelong, but treatable:

*Hypothyroidism is treated with a drug called levothyroxine, a synthetic hormone tablet.

*Hyperthyroidism usually is treated with drugs that block hormone production; radioactive iodine, which disables the gland; or surgery, which removes part or all of the gland, according to the Cleveland Clinic.

11 Hidden Headache Triggers

2012-05-15T09:50:00.001-07:00

When your head hurts, nothing seems right with the world. But the reasons you get that throbbing pain may surprise you. Read on for 11 little-known headache triggers and how to avoid them. Plus, figuring out the symptoms is an important part of finding the right relief...

1. Don’t be a hothead.

A 2009 study published in the medical journal Neurology found that the risk for severe headache increased about 7.5% for every 9˚F the temperature rose. Stay in an air-conditioned environment on hotdays,and keep well-hydrated when outdoors or exercising.

2. Put down the pills.

When taken too frequently, prescription narcotics or medicines containing caffeine and antihistamines can interfere with the brain’s pain-regulation system. Limit pain meds to two days a week, and never take more than the label allows.

3. Eat something.

Your brain runs on two things: glucose, which comes from the food you eat, and oxygen. When it doesn't get enough of either, the brain tells you its needs aren't getting met by firing up pain-sensitive neurons. Make sure you eat at least every 4-6 hours.

4. Don’t choose Cheddar.

Fermented or aged products –including cider vinegar; soy sauce; sauerkraut; and cheeses such as Cheddar, blue and Swiss – contain tyramine, an amino acid that can trigger headaches by constrictingand expanding blood vessels. Keep track of what you eat and when your headaches strike. If you find that certain foods are triggers, try cutting them out for a while and see if it helps.

5. Maximize magnesium.

If you’re not getting enough of this important element, you may have headaches. Up to 50% of people who suffer from acute migraine attacks have low levels of magnesium in their blood. Add more magnesium-rich foods to your diet, including green veggies such as spinach, wholegrains, fish,seeds and nuts.

6. Don’t save relaxation for vacation

Look for ways to decompress everyday. That way, when you do relax on vacation, it won’t be such a shock to your body. One of the best ways is to practice stress-reduction techniques such as yoga or meditation.

7. Stay hydrated.

Dehydration causes blood to becomes thicker, resulting in a reduced flow of oxygen to the brain and an increase in the migraine-triggering brain-chemical serotonin.
Down at least eight to ten 8-ounce glasses of water and other healthful beverages each day. If you feel a headache coming on, drink water or a sports drink and see if that helps.

8. Overcome period pain.

As many as 60% of women who are prone to migraines suffer from headache pain either right before or during their periods, usually due to a drop in estrogen, according to the National Headache Foundation. Magnesium supplements can be effective for menstrual headaches. So can taking a nonsteroidal anti-inflammatory medication (such as ibuprofen) before the headache strikes.

9. Outsmart your computer.

Practice good ergonomics to prevent computer eyestrain and the headaches that come with it. Set your monitor so the top of the screen is slightly below eye level. Take a computer time-out as often as you can (every 15 minutes). Get in the habit of blinking more frequently, and use lubricating eye drops when you know you’re going to be in front of the screen for extended lengths of time. Also, sit up straight and make sure your chair supports your neck and back.

10. Change the Chanel.

Nerve pathways in the nose lead directly to the center of the brain, and strong scents can set off a cascade of chemicals that bring on a headache. Make sure your office is well-ventilated withan open window or fan that blows the scent away from you.

11. Stop the nightly grind.

If you often have a headache when you wake in the morning, your doctor should check you for serious issues such as sleep apnea, in which you occasionally stop breathing in your sleep. But a lesser-known reason is clenching or grinding your teeth at night. Known as bruxism, this problem can be exacerbated by stress, medications or poor tooth alignment, but there isn’t always an obvious reason. Ask your dentist to check for signs of tooth-grinding, including cracked or worn-down teeth. You may be fitted with a custom night guard, which keeps your teeth from touching and helps realign your bite while you sleep. Some people find that relaxing before bed with a warm bath, meditation or deep-breathing exercises also helps.

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2012-04-13T05:04:00.001-07:00

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2012-04-08T12:13:00.002-07:00

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Latest Breakthroughs For Psoriasis Treatment

2012-03-22T17:05:00.001-07:00

Besides pain, discomfort and embarrassment, psoriasis researchers are now linking the skin disease to heart disease, stroke and other serious conditions. A class of drugs called “biologics” can offer relief – and sometimes complete remission – for even the toughest cases. And because they target the offending cells themselves, they don’t cause the same side effects as older medications.

Out-of-Control Skin Cells
Psoriasis typically strikes between ages 15 and 25, and lasts a lifetime. It’s the most common autoimmune disease, affecting up to 7.5 million Americans (more than 2% of the population). Experts say the disease may be caused by a combination of genetic, immune-related and environmental factors. In psoriasis patients, the immune system misfires, causing skin cells to multiply faster than normal, maturing in just three or four days, rather than the usual 28-30 days. Rather than sloughing off the body, the skin cells pile up, forming scaly plaques that may itch and burn. Making matters worse, blood vessels also can expand and multiply in the affected areas, triggering bleeding. Scratching may increase bleeding and raise risk of infection. Just living with psoriasis can be difficult – even devastating. Patients are often stared at, accused of bad grooming, and sometimes even turned away from restaurants and hair salons. Psoriasis patients have a 39% greater risk of clinical depression, 31% increase in risk of anxiety, and 44% rise in risk of suicidal thoughts, according to a 2010 University of Pennsylvania study published in the Archives of Dermatology.

Serious Health Risks
Besides cosmetic issues, psoriasis is related to a variety of health problems too. Researchers have suspected for decades that psoriasis patients have a higher risk of heart attack and weight-related conditions. But more recently, several studies have connected psoriasis itself with serious health conditions. A 2010 German study found that psoriasis patients were almost three times more likely to have metabolic syndrome – a cluster of symptoms including excess stomach fat, high blood pressure and elevated blood fats – that can increase the risk for coronary artery disease and type 2 diabetes. The study also found that more than 35% had high blood pressure. According to a 2010 Harvard Medical School study, patients with moderate to severe psoriasis are 12% more likely to have a stroke and, over 10 years, a 28% greater risk for developing heart disease.

New Treatments Bring Hope
Until recently, psoriasis patients had limited treatment options. The most common are topical steroid ointments and creams that slow skin-cell growth and reduce itch. Another standard treatment is ultraviolet light therapy, where a patient stands naked in a “light box” (a chamber lined with UVB lamps) as light wavelengths penetrate the skin. This slows skin-cell growth, but its effectiveness is mixed. For tough cases, dermatologists traditionally relied on two medications – methotrexate and cyclosporine. Both are still frequently prescribed, and they’re effective for some patients. But they suppress the entire body’s immune system. Biologics have caused a huge shift in psoriasis treatment. Biologics target the offending cells, leaving most of the body’s immune system intact. There are six biologics on the market, and finding the right one for each patient may require trial and error. While older drugs are taken orally, biologics are given by injection or intravenous (IV) infusion. Some can be injected at home, while others must be administered at a dermatologist’s office. Biologics’ immediate side effects are typically mild, such as flu-like symptoms. But their long-term effects are unknown and there are some concerns. One is a potential elevated risk of lymphoma.

The High Cost of Treatment
Despite the benefits of biologics, their steep price – $15,000-$27,000 a year, according to the National Psoriasis Foundation – makes it tough for many patients to get their treatment covered by insurance. Biologics are classified as “specialty drugs” that are expensive to develop and produce, adding to the high cost, according to the American Pharmacists Association. Some insurance companies require patients to fail on two other treatments before they’ll cover biologics. Other insurers require patients on biologics to pay a greater portion of the bill. Before approving patients for a biologic, some insurers require them to have been diagnosed for one year. Plus, insurers often approve the drugs for only 12 months, even if patients need to take them for years to keep psoriasis at bay.

Medical Myths That Can Kill You

2012-03-22T16:47:00.000-07:00

Myth #1: Doctors don’t play favorites.
Doctors are more apt to see and continue to see people who will make them the most money. Obese people, people with pre-existing conditions are doctors favorites because they are a constant source of income from visits, and from perks earned from pharmaceutical companies whose medicines they prescribe.

Myth #2: You can skip annual check-ups.
Wrong! You should visit a primary care doctor every year and make sure their services and tests are tailored to your sex, age and risks based on family history. Routine checks, such as blood pressure and urinalysis, which help detect problems before they turn into crises, are a major plus. Because many of us forget to schedule yearly exams, pick a memorable date, like your birthday, to make the appointment.

Myth #3: Adults don’t need shots.
Shots are not just for kids. Some 70,000 U.S. adults die every year from causes that vaccinations could have prevented. Many of us think that once we’ve completed the childhood series of shots for polio, measles and the like, we’re done. But we may need tetanus booster shots, human papillomavirus (HPV) injections to prevent cervical cancer, and even a vaccine against meningitis, a deadly bacterial infection of the brain that tends to strike on college campuses.If your parents dropped the ball on childhood vaccinations for diseases such as chicken pox and measles, you’re not out of danger. Talk to your doctor about getting immunized. Check out the Centers for Disease Control and Prevention website for a detailed rundown of what you need.

Myth #4: Only old people get heart disease and stroke.
Heart attacks strike only elderly, paunchy middle-aged men, right? Not necessarily. Strokes, which occur when there’s a stoppage of blood flow to the brain, also can affect young people. If you’re not a member of either of those groups, you could still be at risk. Everyone should begin heart checks at age 20, the American Heart Association says. That’s because problems that lead to arteriosclerosis, the buildup that blocks blood flow to the heart, can start when you’re young − a possible consequence of factors such as a fat-laden diet, smoking and obesity. You should be tested for high blood pressure, cholesterol count and body mass index (BMI). They also need to be aggressive about getting to the emergency room at the first sign of danger. Whatever your age, if you experience signs of a heart attack (pressure in the chest or pain radiating from the chest) or stroke (a sudden numbness on one side of the body), get medical help immediately. Heart attacks are often preceded by jaw pain, a feeling of breathing icy air or overwhelming fatigue. Call an ambulance if you have any of these symptoms.

Myth #5: Natural means safe.
Two natural, plant-derived substances can end lives: tobacco and arsenic. So what about the hundreds of holistic remedies and diet supplements − from wheat grass juice and blue-green algae to biotin capsules − that health food stores dispense? Is our faith misplaced? There aren’t easy answers because most such products haven’t received the extensive clinical testing that prescription drugs go through before entering the market. The Food and Drug Administration (FDA) doesn’t require such trials for natural substances. If you decide to try natural products, take these sensible steps: First, be frank with your conventional doctor. Tell him or her what you’re taking and how much, and who else (for example, an herbalist or homeopathic professional) has been giving you advice. Also, do your homework before you try any natural remedies. It’s best to look at the American Journal of Clinical Nutrition or the Tufts University website.

7 Best Bone-Building Foods

2012-03-22T15:28:00.006-07:00

1. Seeds
Think of bone-building minerals and calcium first comes to mind. Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows. All seeds are good magnesium sources, but pumpkin seeds outshine the rest.

2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.
Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study.
Brazil nuts are also great sources of magnesium. So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal.
Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup. Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.

3. Tap Water
Fluoride, famed for its role in preventing cavities, is also a component of your bones and adds to their density. Many communities add this mineral to drinking water to help dental health. So if you drink only bottled water, you may not get enough fluoride to protect your teeth or bones.

4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K. Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.
Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day. Here are a few ways to sneak some extra greens in today:
• Add lettuce to your sandwiches. Even iceberg has vitamin K.
• Slip spinach leaves between layers of noodles in homemade lasagna.
• Start your dinner with a salad of spinach or mixed greens.
• Try dandelion greens or Swiss chard for dinner.

5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly. Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:
• At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.
• Top nachos with red beans.
• Mix any canned bean into vegetable soups.
• Add black beans or kidney beans to pasta salads.
• Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.

6. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements. Once women reach menopause and begin to lose estrogen, their bones lose calcium more rapidly than at any other time in their lives. Here again, calcium and vitamin D can help delay the loss of bone mass. Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content.

7. More Dos and Don’ts for Strong Bones
Do eat fruits and veggies. You’ve been told this over and over, but it’s worth repeating. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.
Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.
Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.
Don’t smoke. The more you smoke, the greater your risk of a fracture.
Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine one to three hours afterward. Drinking more than two or three cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate. Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause.
Otherwise, 1,000 mg should do.

6 Yoga Exercises for Stiff Spines

2012-03-22T15:15:00.000-07:00

Is your aching back making even the simplest movement difficult and painful? Yoga exercises offer lower back pain relief through the perfect blend of stretching, strengthening and de-stressing. Here are 6 gentle ways to use yoga for back pain. To use yoga to treat your back pain, do the following six exercises three times a week for 15-20 minutes, breathing deeply – so that the belly expands with each inhale – as you do them. The first week, start by doing any three of the following poses in each of your sessions, making sure to incorporate the two reclined poses included here. The second week, do all six poses in each session. Try to hold each stretch for 5-7 breaths, breathing slowly and fully through the nose.

Lower back pain relief pose #1: Lumbar Rotation with Leg Crossed

What it does: Stretches the outer leg and muscles that support the lower spine.How to do it:

Lie on your back with legs straight and arms outstretched in a T.
Slowly bend your left leg and drag the left foot along the floor until it rests next to your right knee.
Inhale and allow your left knee to fall across your body to the right.
With each exhale, let gravity pull your left knee closer to the floor.
Hold for 4-6 more breaths.
Return to the starting position, then repeat with the right leg bent.

Lower back pain relief pose #2: Seated Forward Bend with Straight Legs

What it does: Stretches the hamstrings and lower back muscles.

How to do it:

Sit on the floor with legs outstretched.
Inhale and lengthen and lift up the spine gently.
Exhale and bend forward at the hips, reaching fingers toward your toes.
Hold 4-6 more breaths, gradually reaching your fingers closer to your toes. Only go as far as feels comfortable.
Return to sitting up straight on an inhale.

Lower back pain relief pose #3: Seated Twist with One Knee Bent

What it does: Stretches the outer hip and muscles that support the lower and middle spine.

How to do it:

Sit on the floor with both legs straight.
Bend the right knee and place your right foot on the floor outside the left knee.
Place your right hand on the floor behind your right hip for support.
Inhale and lift the spine tall.
Exhale and rotate your torso to the right, placing your left elbow on the outside of your right knee. Place your right hand on the floor for a deeper twist.
Turn your head to look over your right shoulder.
Hold 4-6 breaths.
Return to the starting position, then switch legs and twist to the left.

Lower back pain relief pose #4: Seated Bound Angle

What it does: Stretches the hips and inner thighs.

How to do it:

Sit upright with both legs straight.
Bend both knees and bring the soles of your feet together.
Gently grasp your ankles with your hands.
Inhale and lift the chest.
Exhale and round forward over the legs.
Hold 4-6 more breaths.
Return to sitting on an inhale.

Lower back pain relief pose #5: Cross-Legged Seated Forward Bend

What it does: Stretches the hips and lower back.

How to do it:

Sit on the floor in a comfortable cross-legged position.
Inhale and lift up your spine tall.
Exhale and fold your torso forward over your hips, walking your hands out as far as you can comfortably reach. Keep your spine extended to minimize hunching the shoulders.
Hold 4-6 more breaths.
Inhale to return to the starting position.
Change the cross of your legs so that the opposite leg is in front and repeat.

Lower back pain relief pose #6: Reclined No. 4 Stretch

What it does: Stretches the outer hips and hamstrings.

How to do it:

Lie on your back with both knees bent, feet on the floor.
Rest your right ankle on your left knee as you inhale.
Grasp the back of your left thigh and gently draw the left knee in toward your chest as you exhale.
Hold 4-6 more breaths, then repeat with the left ankle resting on the right knee.

How Vitamin D Affects Your Body

2012-03-22T13:42:00.001-07:00

For years, you’ve heard how important the “sunshine vitamin” is to bone health, especially when taken with calcium. But D also keeps your immune system humming, heart ticking and muscles strong. It may even prevent cancer. A government advisory panel tripled its recommended daily allowance (RDA) from 200 to 600 international units (IU) late in 2010. But some of the nation’s leading scientists say this higher RDA is still too low. About 70% of whites, 90% of Hispanics and 97% of blacks in the U.S. have insufficient levels of D in their blood, according to a 2009 University of Colorado report published in the Archives of Internal Medicine. Vitamin D deficiency harms more than your bone strength. It may lead to bigger health problems, such as Crohn’s disease, lupus, diabetes and heart disease. Vitamin D influences more than 200 genes – many of which are associated witha variety of diseases. Here’s how vitamin D affects your health:
Cancer: Adequate vitamin D levels are linked with a reduced risk of breast, colon, and prostate cancers. Low levels are associated with a 30%-50% higher risk, as well as an increased risk of dying from the disease.
Heart disease: A variety of studies have found a strong link between vitamin D deficiency and cardiovascular risk factors, according to a 2010 research review published in Current Opinions in Cardiology.
Diabetes: Low vitamin D levels are linked to poor disease control in people with diabetes, according to a 2010 study by Johns Hopkins School of Medicine in Baltimore, Md. The researchers suggested that the vitamin plays an active role in regulating insulin-producing cells. Insufficient levels were also related to larger amounts of deep abdominal fat surrounding the internal organs, or visceral fat, which may promote development of insulin resistance and hypertension.
Autoimmune Disorders: The 2010 Oxford study found that many of the genes vitamin D appears to influence are associated with autoimmune conditions, such as multiple sclerosis, Crohn’s disease, rheumatoid arthritis and lupus. And in a 2011 University of Cincinnati study, patients with autoimmune interstitial lung disease were more likely to have reduced lung function if their blood levels of the vitamin were low.
Infection: The vitamin also supports a strong immune system, says Bruce Hollis, Ph.D., professor of biochemistry at the Medical University of South Carolina in Charleston. People with low vitamin D levels are 40% more likely to catch a cold or the flu, according to a 2009 University of Colorado study. If your vitamin D status is insufficient, your early [immune] attack against pathogens could be greatly compromised.
Muscle strength: Vitamin D also could help your workouts. Low levels are linked to decreased muscle strength and an accumulation of fat in muscle tissue.
Bone health: Because it helps the body absorb calcium, vitamin D is hugely important in preventing osteoporosis (bone loss) and fractures.

Why we’re deficient in Vitamin DOne reason for widespread vitamin D deficiency is our modern lifestyle. Researchers believe that humans evolved to absorb vitamin D from the sun. When we’re exposed to bright ultraviolet-B light, an early form is produced in the skin. The liver, kidneys and other tissues then metabolize it into more active forms. But use of more effective sunscreens, spending more time indoors and living in areas with limited sun in winter have reduced our UV exposure, working against the body’s natural vitamin D metabolism. Even living in a sunny climate is no guarantee that you’re getting enough.

How much do you need?
The IOM’s new RDA, which calls for 600 IU daily for people age 1-70 and 800 IU over 70, is a big boost from the previous RDA of 200 IU. (An IU, or “International Unit,” equals .025 micrograms.) Their recommendations were largely based on bone health.The IOM recommendations are intended to prevent vitamin D deficiency, which they define as less than 20 nanograms per milliliter (ng/mL) of blood. (You can get a blood test at your doctor’s office to find out your current levels.)

How to get your DDespite the ongoing controversy, everyone agrees we need at least 600 IU per day, either through food, supplements or sun exposure. Sunlight is the most efficient way to absorb the vitamin. But it’s not the safest because it increases the risk of skin cancer. In summer, less than 30 minutes of sun exposure delivers 10,000-20,000 IU to light-skinned people. Those with darker skin may need 2-5 times as much. After you reach a natural limit of around 10,000 IU, it begins to degrade in the skin. Your daily multivitamin may contain anything from 100-1,000 IU. High vitamin D foods such as fish or fortified milk can add 50-600 IU per serving. (See Top Foods for Vitamin D.) For every 1,000 IU taken daily, you can increase blood vitamin-D levels another 10 ng/mL in 3-4 months. D3 (cholecalciferol) supplements are considered the most effective at raising vitamin D levels. But because D3 comes from animal sources (often lanolin from sheep’s wool), vegetarians favor D2, which is produced from plants. (See The Forms of Vitamin D.) Extremely high levels can cause adverse health effects, and that a daily intake above 10,000 IU per day could lead to kidney and tissue damage.

10 Reasons You're Not Losing Weight

2012-03-22T13:29:00.001-07:00

Why are so many dieters destined to regain lost weight or never lose anything at all? Here are 10 reasons your body isn’t behaving:

1. You don’t have enough muscle.The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat. That's why men burn calories a lot faster than women; they have more muscle. What to do: Lift weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.

2. Genetics: The apple doesn’t fall far from the tree.If both parents are obese, you are much more likely to be obese. Researchers estimate that your genes account for at least 50% - and as much as 90% - of your stored body fat. What to do: You’re not doomed. Your weight-loss challenge is just 10%-50% greater. Losing even just a few pounds makes you healthier and less likely to develop diabetes, high blood pressure, heart disease and cancer.

3. You’re getting older. A sluggish metabolism is a common aging problem. And we encourage it by sitting in traffic, long hours at the office and in front of computers. All this inactivity means we gradually lose muscle and increase body fat, resulting in a metabolic slump. But it’s not unbeatable. What to do: First, lift weights. But don’t underestimate the power of just moving. You faithfully walk the treadmill for an hour each day or go to yoga class, but what are you doing the other 23 hours? It’s a no-brainer: Folding laundry, walking to a co-worker’s desk and cooking dinner burn more calories than just watching TV, emailing your co-worker or driving to the pizza joint. Thin people fidget and move (called non-exercise activity) more than obese people, research shows. In fact, such antsy behavior might burn as much as 350 more calories per day – the equivalent of two doughnuts.

4. Your body can’t keep up.The intestines make about two dozen hormones – some that stimulate eating and others that decrease the need to eat. The sophisticated hormonal response can’t cope with our sedentary lifestyle and all those tempting Twinkies, potato chips and frozen dinners we gobble. So it’s harder to maintain ideal body weight. What to do: You can’t fight evolution, so you have to focus extra-hard on those things you can. Be active every day and fill up on low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other non-starchy vegetables.

5. Your medicine cabinet is to blame. A host of drugs that treat diabetes, depression, high blood pressure, inflammatory disease and more affect weight regulation. Some will make you hungrier and others stimulate your body to store fat. And if a drug affects the brain, there’s a good chance it affects weight. What to do: Ask your health care provider if an alternate drug or a lower dose could work, but don’t change your medications without discussing it first.

6. You underestimate portions and calories.Even dietitians underestimate calories – and by huge amounts! One study found that women and overweight people miscalculate more than others. Other studies suggest that the greatest underestimating occurs when the meals are the largest, and that it doesn’t have anything to do with how fat someone is. What to do: Follow the portion guidelines at mypyramid.gov for several days. Use measuring spoons, measuring cups and a food scale to guide you. Then plug in your food choices on that site or another reputable one to calculate your calorie intake. And read every food label for serving size and calories. Need more help? Visit eatright.org to find a registered dietitian in your area.

7. You eat mindlessly or when distracted. Do you eat dinner in front of the TV? Do you stop eating when you’re full or when the show is over? If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.
What to do: Make it a house rule to eat from a dish. Always. No bags, cartons or fistfuls. Put it in a dish, sit down and savor the taste as you eat – without distraction.

8. You deprive yourself. Your list of can’t-have foods is so long. So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system. You’ll start your diet over again tomorrow – or next week. Problem is, you can’t get it out of your system. It just doesn’t work that way. What to do: No more setting yourself up for feeling deprived. In fact, no more dieting. Take the focus away from that list of bad foods and emphasize those that are good for you. If 90% of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 10% doesn’t really matter.

9. You’re usually good, but… You always watch your portions. You start every morning with a healthful breakfast and eat only baked chicken, not fried. Consistency is key to dropping pounds. Researchers involved with the National Weight Control Registry found that those who eat similarly day after day are more likely to maintain weight loss than others. What to do: Again, stop dieting and start making small changes you can live with.

10. You overestimate your calorie burn. Gym machines are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie. What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food. If you’re tempted to follow a sweat session with a smoothie or muffin, consider these numbers first:

Food/Calories	Activity/Time to Burn Calories
Medium nonfat latte and blueberry muffin (605 calories)	Walking 3.0 mph (20-minute mile), 2 hours, 14 minutes Walking 4.0 mph (15-minute mile), 1 hour, 29 minutes
Large bagel with cream cheese (430 calories)	Jogging 5.2 mph (11.5-minute mile), 35 minutes Aerobic dancing, low impact, 63 minutes
22-ounce strawberry smoothie with artificial sweetener (250 calories)	Weight training, light, 61 minutes Circuit training (includes aerobic activity), 23 minutes
Fast food sausage and egg biscuit (500 calories)	Gardening, 92 minutes House cleaning, heavy, 2 hours, 2 minutes

* based on average 180-pound person

For more information, visit this Weight-Loss Healthy Eating Guide.

5 Symptoms that Need Your Immediate Attention

2012-03-13T09:48:00.001-07:00

Headache
If you're saying the words "worst headache of my life," said Camelia Davtyan, clinical professor of medicine at UCLA, it's time to make a call. "It may be caused by an aneurysm that can burst and lead to sudden death," said Davtyan. Or it could be bleeding on the brain, encephalitis, meningitis or some other viral or bacterial infection within the spinal fluid, said Joshua Miller, medical director at the Cleveland Clinic's Strongsville Family Health Center. "The headaches that worry us are ones that start suddenly, like a thunderclap," Miller said. "Especially if it's accompanied by a stiff neck, nausea, fever, bright lights bothering your eyes."

Chest pain
Some chest pain is obvious — and obviously alarming. A squeezing pressure, elephant-sitting-on-your-chest feeling. You may have nausea and shortness of breath and feel your heart fluttering. But some symptoms are less noticeable. Be mindful of how your body recovers from activities you're used to performing. If you climb a flight of stairs every day and you usually feel fine, and then one day you get to the top and feel short of breath, panting, a little pressure in your chest, you shouldn't ignore that.

Abdominal pain
It may be attributed to digestion problems and ignored, but it may be caused by appendicitis or kidney stone, which can get worse quickly if not treated. Pay particular attention to pain that's accompanied by a fever or vomiting. If there's a fever or so much pain that you're unable to eat or drink, you've got potential gall bladder diseases, appendicitis, something infectious going on. And be mindful of a recent change in your bowel movements. If you're having severe diarrhea or black or bloody stools, it can be a warning sign of an abdominal aneurysm.

Back pain
Who among us doesn't have a sore back, right? Sit up and take notice, however, if yours is accompanied by tingling and numbness in your feet and toes. Tingling and numbness don't happen with a simple back strain. It may be a disk herniation that can progress if not treated. There could be underlying issues such as cancer, but most often it's not going to be. It could be one of the disks between vertebrae has become infected. It could be a compression fracture in the back.

Unexpected weight loss
Few of us are going to complain if our clothes start fitting a little looser, particularly in a nation with a 26 percent obesity rate. But unintentional weight loss is very concerning. Gastrointestinal symptoms can signal malabsorption issues such as celiac disease, where your body's not absorbing nutrients properly. It can also signal depression or, often in the case of elderly patients, early signs of dementia.

Exercising and Snacking with Diabetes

2012-03-13T07:02:00.001-07:00

There is no uniform rule when it comes to post-exercise snacking and diabetes. The factor that makes all the difference, as usual, is your own blood glucose level. Depending on your post-exercise blood sugar and the intensity and duration of your workout session, your snacking needs will vary. As a set of general rules, the American Diabetes Association (ADA) recommends checking blood sugar after exercise. If the level is below 100 mg/dL, snack as follows:

15 grams of carbohydrates for a 30-minute session 25-50 grams for a 30-60 minute session of moderate intensity 50 grams of carbohydrates for a 1-2 hour exercise session of strenuous intensity

A small banana has 15 grams of carbohydrates, a 16-ounce sports drink about 25-30 grams, and a banana with yogurt about 55 grams. As exercise becomes more strenuous, monitor your blood sugar more regularly and carefully to avoid rapid fluctuation.

High Fructose Corn Syrup Increases Risk of Heart Disease

2012-03-05T11:53:00.001-08:00

A recent study accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM) found that adults who consumed high fructose corn syrup for two weeks as 25 percent of their daily calorie requirement had increased blood levels of cholesterol and triglycerides, which have been shown to be indicators of increased risk for heart disease.

The American Heart Association recommends that people consume only five percent of calories as added sugar. The Dietary Guidelines for Americans 2010 suggest an upper limit of 25 percent or less of daily calories consumed as added sugar. To address this discrepancy in recommended consumption levels, researchers examined what happened when young overweight and normal weight adults consumed fructose, high fructose corn syrup or glucose at the 25 percent upper limit.

"While there is evidence that people who consume sugar are more likely to have heart disease or diabetes, it is controversial as to whether high sugar diets may actually promote these diseases, and dietary guidelines are conflicting," said the study's senior author, Kimber Stanhope, PhD, of the University of California, Davis. "Our findings demonstrate that several factors associated with an elevated risk for cardiovascular disease were increased in individuals consuming 25 percent of their calories as fructose or high fructose corn syrup, but consumption of glucose did not have this effect."

Compostable Bio-plastics

2012-03-05T11:14:00.001-08:00

Do you use plastics at home? It’s a high probability that your answer is a big affirmative. It seems that plastics have invaded every part of our lives today. Furniture, plastic bags, and practically every type of container are made from plastic. While these materials are very useful, they pose a huge problem to health and the environment. Plastics are among the most abundant waste materials in landfills today. Did you know that 2.5 million plastic bottles are thrown away by Americans every hour? Even worse, the plastic products ending up in our landfills are frequently non-biodegradable. Staggering facts, but there are better alternatives –compostable plastics and bioplastics.

Compostable Plastics

Compostable plastics are actually environmentally friendly plastics which are made from renewable raw materials. They are compostable and, therefore, able to break down helping to minimize the waste materials that contribute to the deterioration and pollution of our environment. Compostable plastics are typically made from corn or potato starch, lactic acid, and soy protein. Since these are natural materials, they can break down over time due to the naturally occurring processes. Once they become widely utilized they will substantially lessen the volume of waste in our landfills. And as an added benefit, any of the compostable plastics that end up in the oceans can completely decompose over time without releasing any toxic by-products.

Three Categories of Bioplastics

Compostable bioplastics, as defined by the American Society for Testing and Materials (ASTM), are those that can break down into water, biomass, or carbon dioxide. The rate of its decomposition must be like other compostable materials such as paper and it must not leave any toxic residue. The next category is biodegradable bioplastics; these are plastics which will biodegrade when exposed to decomposers. These decomposers include bacteria, microscopic organisms, and fungi. The material does not necessarily need to have a zero-rating toxic residue. Degradable bioplastics must have the capacity to undergo chemical structural changes. These changes are not required to be of natural causes and will likely require intervention though they are considered a degradable plastic. Bear in mind that this type of plastic is also likely to leave a toxic residue in its wake.

Top 5 Reasons Why Cast Iron Is The Greenest Choice For Non-Stick Cooking

2012-03-05T09:34:00.001-08:00

Cast iron has been around for hundreds of years. Before fancy teflon cookware was even a notion, cast iron was the standard for good cooks everywhere. Dependable, that’s what cast iron is. It will last for centuries if properly cared for, and it has a natural non-stick surface that’s eco-friendly. You can bake a pan of cornbread, scramble some eggs, make your favorite vegetarian black bean chili or sear a perfect steak. Cast iron cookware is the definition of all-purpose. If you don’t already have a cast iron skillet, here are a few reasons to go to your nearest resale shop or garage sale and begin looking for one. You won’t regret it:

Cast iron is naturally non-stick.
Properly seasoned nothing will stick to it. Cast iron eliminates the need for the costly, toxic chemicals used to create the non-stick surfaces in modern cookware.

Eco-easy clean up.
All cast iron cookware requires for clean up is hot water and a stiff brush, so you avoid any harmful chemicals in detergent or solvents.

Cast iron can take the heat.
It can withstand much hotter temperatures and will distribute the heat more evenly than traditional cookware. And since it holds heat well, you can use less energy to cook. Plus it’s perfect for outdoor cooking. Just remember that cast iron gets hot, so use an oven mitt when handling a hot pan.

It’s a great upcycling opportunity.
Don’t ever worry about buying a cast iron skillet or other cast iron cooking vessel—like a dutch oven—from a resale shop or garage sale. Even if it looks rusty and dirty, it can be cleaned and re-seasoned and continue on cooking, forever.

It’s good for you.
Cast iron cookware leaches small amounts of iron into food, so you get a little extra iron each time you use it. Almost anyone, especially women in their child bearing years, will benefit from this.

12 Ways to Protect Your Joints

2012-03-03T12:04:00.001-08:00

1. Do lighten your load
Maintaining a healthy weight is the best way to protect joints, especially load-bearing, injury-prone knees and hips. Extra pounds mean extra stress and a higher risk of tears, fracture and osteoarthritis.

2. Do move!
Staying active is a must. Movement lubricates joints by stimulating the flow of synovial fluid. This gooey substance, which surrounds joints, facilitates mobility – like oil in a car engine – and nourishes cartilage. Physical activity also strengthens muscles, which reduces stress on bone and cartilage inside the joint.

3. Do strengthen your core
Shaping your midsection means more than great abs; it also helps your joints – all the way to your toes. A lot of your power, strength and balance comes from the core. Strong core muscles offer more stability and control over movements. You’re much more likely to plant feet firmly, rotate shoulders properly or flex knees smoothly – and less likely to twist a joint, land hard or make other movements that’ll cause pain. This is true not only when you’re exercising, but also doing routine tasks, such as hauling yourself out of bed or walking down stairs. Yoga, Pilates and weight training three times a week all help increase core strength.

4. Do try tai chi
The Chinese martial art of tai chi has special features that help joints. The practice uses gentle, rhythmic movements to improve alignment, strength, coordination and flexibility, and relieve stress. Researchers believe the combination of physical and mental benefits may have potent effects on joint health.

5. Do run smart
Running is great for cardio health, but will racking up miles every year ruin knees? Not necessarily, experts say. Still, injury is a possibility. If running is your thing, figure out a safe way to do it: If you’re new to the sport, start with short distances – 1-2 miles or 2-3 times a week and increasing distance by 10% a week. If you’re new to exercise, build your muscles first with low-impact activities. Run on a trail or soft track, not pavement, to reduce impact. Wear shoes designed for running, and replace them before the cushioning wears down (every 250-300 miles). Use running socks – which wick away sweat that can trigger blisters. Try cross-training: Switch between running and a gentler sport – such as bicycling or swimming – to avoid joint injuries from overuse.

6. Do fill up on fish
The underlying cause of many joint problems is chronic low-level inflammation caused by microscopic tears in cartilage. Most people don’t feel these injuries, because cartilage has no nerve endings, but over time inflamed tissue weakens and breaks down. Omega-3 fatty acids are among nature’s most potent anti-inflammatory compounds. And fatty fish – salmon, herring, lake trout and tuna – are some of the richest sources. Fish are also high in protein, which helps your body form cartilage. Eat at least two servings a week – 3.5 ounces cooked or 3/4 cup canned.

7. Don’t slouch
Your mother was right when she nagged you to sit up straight. Erect posture keeps weight evenly distributed over your body. Slouching, on the other hand, pushes your (surprisingly heavy) head forward, increasing stress on joints. It’s a recipe for strained ligaments (the connective tissue in joints). Try this: Get up from your chair and stand against a wall without adjusting your upper back and shoulders. Are the backs of your shoulders, head and butt touching the wall? If not, straighten up.

8. Don’t sashay in stilettosHigh heels look sexy, but many studies show that wearing them too high, too often can hobble you. High heels shift joint positions at the knee, hip and trunk in ways that hurt the lower back, according to a 2010 Iowa State University study. And as heels get higher, the load on the knees increases.

9. Do lose that heavy handbag
Many women find it convenient to take all their essentials wherever they go. But if you carry too much weight in a purse or tote bag, you’re punishing your finger joints and wrists. There are better ways to haul your stuff: A well-designed backpack distributes the load across shoulders and upper back. If that’s not your style, use a shoulder bag, not a purse. And whatever bag you carry, pack it only with things you really need.

10. Don’t be a weekend warrior
If you spend weekdays sitting at a desk, in the car or on the couch, don’t make up for it by running 15 miles or playing three straight tennis sets on weekends. Weekend warriors increase the risk of knee and other joint injuries and face more painful problems down the road, according to The Nurse Practitioner, a journal for primary-care clinicians. A 2003 study published in Canada’s BC Medical Journal found that people with sports injuries are at high risk of re-injury. If you can exercise or play sports only on the weekend, focus on moderate, low-impact activities – and try to get at least 30 minutes of exercise on other days. For more intensive training, spread activities throughout the week.

11. Do avoid processed foods
Potato chips, cookies, commercial baked goods and other highly processed foods are generally made with oils high in destructive omega-6 fatty acids, which promote inflammation, and over time create joint pain. To reduce your consumption, read package labels and avoid products made with corn, vegetable or safflower oils or shortening. Go easy on margarine and mayonnaise too. And make your own salad dressings with olive oil and vinegar. Try this easy All-Purpose Vinaigrette.

12. Don’t push through joint pain
Muscle soreness after exercise is often a sign of hard work, not injury. But with joints, pain always indicates too much stress. If a joint hurts or swells, it’s telling you it’s unhappy. You should listen. That’s a warning to stop what you’re doing and let the joint rest.

Are Eggs Diabetes-Friendly?

2012-03-03T11:33:00.001-08:00

Do you eat an egg a day? If you have diabetes, your breakfast habit may double your risk of a heart attack. A study of more than 17,000 men and women found that eating up to one egg a day did not increase patients’ risk for a heart attack or stroke – unless they had diabetes, reports the American Diabetes Association (ADA). For diabetics, eating one egg a day doubled the risk for a heart attack in men and raised the risk of heart attack in women by 50%. So does this mean you have to give up your favorite scrambled egg or omelet recipe forever? Certainly not. Use egg whites instead of the high-cholesterol yolks. Egg Beaters and other egg substitutes give you the taste of eggs without the yolks. But if you don’t want to buy extra groceries you can separate the eggs yourself. The ADA says it’s OK to have one yolk every now and then, so you can mix one yolk with two or three egg whites to give you the taste and volume without all the high cholesterol. Add your favorite fresh herbs (cilantro, rosemary) and a few vegetables (mushrooms, tomatoes, asparagus), and you’ll have a gourmet breakfast that’s healthy for you too. Another substitution can be to use tofu for your morning scramble of instead of actual eggs.

6 Natural Ways to Ease Symptoms of Arthritis

2012-03-03T11:27:00.000-08:00

Medications provide proven arthritis pain relief. But natural remedies are also as close and convenient as your supermarket. The newest studies show the keys to beating knee osteoarthritis and other painful joints may be through your stomach. From fatty fish to tart cherries, here are the right foods and supplements to ease arthritis pain...

1. Mediterranean foodsPeople in Greece and Italy eat lots of fruits and vegetables, with an emphasis on lean meat, fish, whole grains and olive oil. It’s a diet that promotes a healthy weight and greater joint health, studies show. Women with rheumatoid arthritis who learned to cook Mediterranean-style – and ate more produce, beans and olive oil – had less pain and morning stiffness after six months than those who didn’t make those dietary changes, according to a 2007 Scottish study. A clear cause-and-effect hasn’t been found, but one reason may be that this diet is brimming with antioxidants – including vitamin C – and omega-3 fatty acids, both of which have been associated with an improvement in symptoms of arthritis. Plus, people who follow the Mediterranean diet tend to lose weight, which eases arthritis discomfort. With each pound you gain, the overall force across your knee increases by 2-3 pounds; shedding pounds has the opposite effect.
What to do: Check out the Mediterranean Diet Pyramid, which recommends basing meals on fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices; eating fish or seafood at least twice per week; moderate portions of yogurt, cheese and eggs; eating meats and sweets less often; drinking water instead of soda or artificially sweetened beverages; and having a glass of wine a day.
Where to find it: Shop in your supermarket’s produce and seafood sections as well as the outer aisles, which usually stock whole meats and dairy instead of processed foods and starches.

2. Selenium
This trace mineral helps antioxidants clear out cell-damaging free radicals. In fact, your toenails are loaded with it. Without selenium, new studies show, you run a greater risk of hip and knee osteoarthritis.
What to do: Try to meet the U.S. government’s Recommended Dietary Allowance (RDA) of 55 micrograms (mcg) per day by eating a varied, healthful diet.
Where to find it: Most nutrition labels don’t list selenium, but plant foods, like mushrooms and nuts, are our main source. It can also be found in some meats and seafood. For example, a 3-ounce serving of light tuna has 63 mcg; 3-1/2 ounces of beef have 35 mcg; a cup of shiitake mushrooms has 28 mcg, and a cup of brown rice has 19 mcg. At 544 mcg per ounce, Brazil nuts are packed with the mineral. (But beware: Consuming too much selenium could cause GI upset, white fingernails, irritability and fatigue.)

3. Vitamin C
This onetime cold-fighting champ has been taking a beating lately, but a growing body of research is hinting that it may have a promising future in easing arthritis. In a 2007 Australian study that followed 293 people for 10 years, those who got the most vitamin C in their diets had less cartilage breakdown and less bone degeneration, both of which are associated with osteoarthritis.
What to do: Have a good intake of fruits and vegetables containing antioxidants. The women’s recommended vitamin C RDA is75 mg.
Where to find it: Look for C in a range of fruits and veggies, especially citrus. Some examples: 1/2 cup cooked sweet red pepper has 116 mg; a medium orange, 70 mg; 1/2 cup strawberries, 49 mg; 1/4 cup cantaloupe, 47 mg.

4. Omega-3 fatty acids
The oils in fatty fish such as salmon and tuna have long been touted as heart-healthy. But research also suggests they may ease arthritis pain and other inflammatory conditions. Rheumatoid arthritis pain, the duration of morning stiffness and the number of painful or tender joints improved after three months of taking fish oil capsules, according to a Canadian meta-analysis published in the journal Pain in 2007. That may be partly because the body converts fatty acids in fish oil into an inflammation-reducing chemical called resolvin D2, a 2009 study by Harvard Medical School and London Medical School found. Researchers found that the body makes resolvin D2 from omega-3 fatty acids.
What to do: The American Heart Association (AHA) advises people without coronary heart disease, which narrows the arteries and vessels that provide oxygen and nutrients to the heart, eat a variety of fatty fish at least twice per week. If you have heart disease, ask your doctor how much fish or supplements you should consume. When buying supplements, look for a distilled brand free of mercury and other contaminants. There hasn’t been enough study of fish oil and arthritis to provide a definitive dosage, so talk to your doctor for a recommendation.
Where to find it: Fatty fish include mackerel, lake trout, herring sardines, salmon and albacore tuna. You can also get omega 3’s from enriched eggs. Canola, walnuts, flaxseed, soy oil and milk, contain oils that the body partially converts into omega 3s. Shaklee also sales supplements to help gain Omega-3 fatty acids.

5. Vitamin K This humble vitamin doesn’t get the attention of C and D, but it’s increasingly linked with arthritis prevention. It’s key for helping blood clot and maintaining strong bones. People 42 and older who don’t get enough vitamin K are more likely to develop bone spurs (bony bumps on joints that hurt when they rub against cartilage or bone) and narrowing of the space between joints (a sign of cartilage breakdown), according to 2006 research at the Boston University School of Medicine and the Tufts University Center on Aging. Both conditions are associated with osteoarthritis. A 2010 follow-up found that people with hand osteoarthritis had about 47% less narrowing between their hand joints if they had sufficient blood levels of K.
What to do: Aim for at least the RDA of 90 mcg of vitamin K per day. (A caveat: If you take warfarin to thin your blood and prevent clots, ask your doctor if you should avoid vitamin K because it may interfere with the medication.)
Where to find it: Eat leafy green vegetables (especially when cooked). A cup of spinach has 889 mcg when cooked, 145 mcg when raw.

6. Cherries
Anthocyanin, a tongue-twister of a compound, provides red, blue and purple coloring to fruits, vegetables and even flowers. A well-known anti-inflammatory, it may also provide osteoarthritis pain relief. The anthocyanin appears to act like Advil and other non-steroidal anti-inflammatory drugs (NSAID), says lead author John J. Cush, M.D., director of clinical rheumatology at Baylor.
What to do: Eat lots of red-blue-purple foods, including berries, cherries, plums and even purple carrots or potatoes. But consult your doctor before taking these supplements if you’re on anticoagulants, because they can have mild blood-thinning properties too.
Where to find it: Cherries, blueberries and other high-anthocyanin fruits are available fresh, frozen, as juice, and in jams and syrups. Minimal processing may help preserve the anthocyanin content.

Fight Arthritis: 10 Foods That Help and Hurt

2012-03-03T10:52:00.002-08:00

Good food #1: Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds
Why it helps: Omega-3s decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it – “a dual benefit.” Fatty fish also contain vitamin D, which helps prevent swelling and soreness.
How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3. Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal. Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you’re not eating omega-3s. And spend 10-15 minutes a day in the sun – sunlight triggers vitamin D production in your body.

Good food #2: Extra-virgin olive oil
Why it helps: Olive oil contains oleocanthal, which blocks enzymes involved in inflammation. About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up. How much to eat: One tablespoon a day on salads, bread or vegetables.

Good food #3: Sweet peppers, citrus fruits and other vitamin C-rich foods
Why it helps: Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.
How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements: “Foods that are high in vitamin C have other plant nutrients that you won’t get from a vitamin C supplement.” Broccoli and cauliflower, for instance, have a chemical – indole-3-carbinol – that may protect us from certain cancers, including breast cancer.

Good food #4: Brazil nuts

Why they help: Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna. Low selenium may also be linked to rheumatoid arthritis. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer.

How much to eat: 55-200 micrograms a day. If you don’t like Brazil nuts or tuna, you can get 32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a cup of cooked oatmeal.

Good food #5: Onions and leeks

Why they help: Onions and leeks contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do. Worried about onion breath? Boost your intake of kale, cherry tomatoes or apples – all are high in quercetin.

How much to eat: One-half cup of a high-quercetin food a day.

Good food #6: Tart cherries

Why they help: A University of Michigan study suggests that a diet plump with tart cherries can cut inflammation in animals by 50%. And a 2009 study at Baylor Research Institute in Dallas found that 56% of patients with osteoarthritis had more than 20% improvement in pain and function after taking cherry pills for eight weeks. The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.

How much to eat: Half-cup of tart cherries – fresh, frozen, canned or dried – or 8 ounces of juice.

Good food #7: Green tea

Why it helps: Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of arthritis. One University of Michigan study found that epigallocatechin-3-gallate (EGCG) lowers production of inflammation-causing substances in the body that cause joint damage in arthritis sufferers.

How much to drink: 3-4 cups a day. Skip the decaffeinated version, which robs the tea of some of the helpful nutrients. “Green tea won’t take all your pain away.”

Bad food #1: Shellfish, red meat (only if you have gout)

Why they hurt: Gout results from the build-up of uric acid in the blood, which forms crystals that painfully settle in the joints. Purine, a compound that’s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. These foods are no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads. (But is that last one really a hardship?)

Swap them for: No more than 5-6 ounces of lean meat, poultry or fish a day. Need protein? Serve up some beans instead; they offer muscle-relaxing magnesium and bone-building calcium.

Bad food #2: Sunflower, safflower, corn and soybean oils

Why they hurt: They're high in omega-6 fatty acids, which increase inflammation. Watch out: These oils are prevalent in U.S.-made baked goods and snacks.

Swap them for: Switch to healthy olive or nut oils.

Bad food #3: Sugar
Why it hurts: Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar is also high in calories, which leads to weight gain and added pressure on your joints.
Swap it for: An occasional sweet is fine, but most days enjoy the natural sweetness of fresh fruit instead. Aim for 2-4 half-cup servings a day.

10 Health Symptoms Women Shouldn't Ignore

2012-03-02T08:49:00.001-08:00

1. Acute Fatigue:
Acute fatigue can be a difficult symptom to diagnose, Kinzy says, but that doesn’t mean you should ignore it. It can indicate hypothyroidism, which can be treated with a hormone, or anemia, which is treatable with iron or vitamin B12 shots. More seriously, it can be a sign of depression, sleep apnea, heart disease or even lung cancer.

2. Rectal Bleeding:
Rectal bleeding can indeed indicate a hemorrhoid,but itcanalso bea sign of colon or rectal cancer, which is curable if caught early, she says. If you experience rectal bleeding, see a doctor rightaway.And even if it’sjust a hemorrhoid,itstillneedsto betreated.

3. Abdominal Bloating and Pain, Change in Bowel Habits:
Like rectal bleeding, abdominal bloating and pain or a change in bowel habits can indicate something serious like colon cancer. These symptoms also can signal ovarian cancer, inflammatory bowel syndrome or diverticulitis. Diverticulitis occurs when you have small pouches that bulge outward in your colon (diverticulosis)that getinfected. It can be treated with antibiotics, but sometimes requires surgery. If you experience abdominal bloating or a persistent change in bowel habits, such as constipation, make an appointment with your doctor.

4. Pain or Discomfort in Chest:
Heart disease may be the No.1 killer of American women. The signs of coronary artery disease, which can lead to a heart attack, are typically much moresubtleinwomen than in men. If you’re having trouble exerting yourself, have some discomfort or pain in your chest, or you’re just not feeling normal, see a doctor immediately.

5. Heart Palpitations:
Heart palpitations are often related to stress. But if persistent, they can also be a sign of atrial fibrillation, or an irregular heartbeat. Without treatment for atrial fibrillation, you increase your risk of having a stroke, especially if you have these other heart disease risk factors: abdominal girth of more than 35 inches in women, high cholesterol, high blood pressure or being a smoker.

6. Shortness of Breath:
Shortness of breath is yet another symptom of heart disease. Butitcan also be a sign of other serious health problems, such as pneumonia, asthma, emphysema, chronic bronchitis, lung cancer or even a blood clot. If you’re having continual or increased problems breathing, make an appointment to be evaluated.

7. Pelvic Pain During Intercourse:
It’s not normal to have pelvic pain during sex, so pay attention if this symptom occurs. If pelvic pain happens during deep penetration, it could indicate pelvic inflammatory disease (PID), endometriosis, an ovarian cyst or cervicitis, an infectionof the cervix. Pelvic pain upon entry can mean a vaginal infectionora hormone deficiency. If sex is painful, don’t shrug it off – go to the doctor. An untreated infection can lead to infertility.

8. Change in the Appearance of a Mole:
Melanoma (skin cancer) is often linked to a change in moles, so check them, along with freckles, regularly for any difference in their appearance. Follow the ABCD method recommended by the Skin Cancer Foundation and the American Academy of Dermatology to help detect possible problems: If the mole is A, asymmetrical; B, has uneven borders; C, has changed in color; or D, changed in diameter, see a dermatologist immediately. Any changes in your skin, such as a growth or a sore that won’t heal,are also potential indicators of melanoma. Learn more about the ABCDs of skin cancer.

9. Breast Lumps:
Know your breasts intimately. Examine them monthly to detect any new masses or lumps. Confused about last year's change in mammogram guidelines? Talk to your doctor to determine how often you should be getting mammograms. Also, check out Which Breast Test Is Best for You? Potentially cancerous lumps usually feel like small stones or rocks in your breast. Non-cancerous lumps are typically more tender and change with your menstrual cycle. But this is not always the case, so check with your doctor if a new lump appears.

10. Swelling in Legs or Persistent Pain in Joints:
If you notice swelling in one or both legs, particularly after you’ve been traveling in a car or airplane, see a doctor. Swelling in one leg can mean a blood clot. If it's in both legs, it could be a sign of kidney or liver disease. Chronic or constant pain in joints could mean something more serious than arthritis, such as lupus or rheumatoid arthritis, which may require steroid treatment.

Exercising and Snacking with Diabetes

2012-03-02T06:45:00.001-08:00

15 grams of carbohydrates for a 30-minute session 25-50 grams for a 30-60 minute session of moderate intensity 50 grams of carbohydrates for a 1-2 hour exercise session of strenuous intensity

Dan Barber's Cauliflower Steaks with Cauliflower Puree

2012-03-02T05:49:00.001-08:00

A vegetarian take on steak from chef Dan Barber chef and co-owner of Blue Hill and Blue Hill at Stone Barnes.

INGREDIENTS :
1. 1 1/2-pound head of cauliflower
2. 1 1/2 cups water
3. 1 cup coconut, almond, rice or other natural milk
4. 2 tablespoons vegetable oil, plus additional for brushing

PREPARATION:
1. Heat oven to 250 degrees F.
2. Using a sharp heavy knife and starting at top center of cauliflower head, cut two 1-inch-thick slices of cauliflower, cutting through stem end.
3. Set cauliflower steaks aside.
4. Cut enough florets from remaining cauliflower head to measure 3 cups.
5. Combine florets, 1 1/2 cups water, and milk in medium saucepan, and sprinkle with salt and pepper.
6. Bring to boil and cook until cauliflower florets are very tender, about 10 minutes.
7. Strain, reserving 1 cup cooking liquid.
8. Spread florets on large rim, medium baking sheet, and bake 10 minutes until slightly dry.
9. Transfer florets to blender.
10. Add reserved 1 cup cooking liquid to blender and puree until smooth.
11. Return puree to same saucepan and increase oven temperature to 350 degrees.
12. Heat 2 tablespoons vegetable oil in heavy, large, ovenproof skillet over medium-high heat.
13. Brush cauliflower steaks with additional oil and sprinkle with salt and pepper.
14. Add cauliflower steaks to skillet and cook until golden brown, about 2 minutes per side.
15. Transfer skillet to oven and bake cauliflower steaks until tender, about 10 minutes.
16. Warm cauliflower puree over medium heat.
17. Divide puree between 2 plates; top each with cauliflower steak.

Common Chemicals Found in Your home

2012-02-29T14:42:00.002-08:00

Technology has given rise to products loaded with chemicals that alter, define, or enhance the function of said product. They are neither seen by the naked eye nor felt immediately by the body. Unbeknownst to most people, products that we are exposed to everyday are abounding with harmful chemicals that can cause long term health effects.

Chemicals in Home Products

It has been a long-standing belief that if you stay at home, you will be safe from contaminants. However, this may not be so since there are still dangerous chemicals in products that you use on a daily basis in the home. For instance, some cosmetic foundations, shampoos and antiperspirants contain bentonite. This chemical clogs the pores and prevents oxygen from being transported normally. It can also cause asthma as well as lung damage.

Ethylene glycol is another chemical that can cause health problems. This may be found in floor polish, acrylic paints, firming moisturizers and smoothing lotions. It can cause headaches, kidney problems, cell death or necrosis, as well as backaches and throat irritation.

Chemicals in Indoor Air Pollution

At home, there is a pervading presence of volatile organic compounds (VOCs). These compounds create a polluted environment at home without your even realizing it. VOCs are chemicals that can be found in the air that you breathe at home. Sources of VOCs include paints, wax, cleaning products, and varnishes. You might be surprised that even the adhesives and glues you use are sources of VOCs.

EPA’s Office of Research and Development has done extensive research on VOCs to discover how to lessen the indoor air pollution that greatly affects people’s health. It was found that the level of harmful chemicals indoors is 2-5 times higher compared to the level outdoors, making the home a haven for environmental pollutants.

Ugly Toxins

In everyday living, it is highly probable that you will be subjected to some level of toxic exposure. Sources of pollution are not always found outside the home. They can be found in the things that are used inside your home. Toxic substances include lead, mercury and manganese. Lead may be found in the paint on your walls. Mercury is found in thermometers and thermostats. Manganese, along with iron, is commonly found in water.

The adverse effects of environmental pollution on the body usually take some time to manifest. Therefore, ensuring that the home products you are using are free from harmful chemicals would be an ideal way to prevent the onset of adverse health effects.

Shaklee has all your need to build and maintain a safe home. Check them out today (and enter ID# ZS23417 at checkout).

Seven Hidden Dangers in Your Home

2012-02-29T13:55:00.001-08:00

1. Mold
Does your bathroom, closet or basement have an old musty odor? Blame mold spores. They make themselves at home in damp spots. “Mold can grow within 24-48 hours where there’s moisture and what they consider a food source,” says Jeff May, co-author of My House is Killing Me! and The Mold Survival Guide (both from The Johns Hopkins University Press). It doesn’t take much to make mold happy and multiply: It chomps down on dust, wood, paint, paper, cotton or oil, among other things. It’s attracted to modern building materials like drywall. Complex heating and cooling systems can make mold matters worse, especially if you suffer from allergies or asthma. Mold spores can trigger asthma symptoms, such as coughing, wheezing and shortness of breath, the Mayo Clinic reports. Allergic reactions include: sneezing; runny or stuffy nose; itchy, watery eyes; and inflamed sinuses. Common spots to find the fuzzy stuff – it often grows in a circular pattern and can be black, brown, white, yellow, pink or greenish-blue – are basement walls and carpets, closets and on wooden backs and bottoms of furniture stored in damp spaces.
Protective steps: Use a dehumidifier to keep the humidity in mold-prone rooms below 50%. Operate an oscillating fan in the bathroom after showering and fix leaks as soon as possible. Keep rooms well ventilated. If you suspect mold, check the area with a flashlight (some of the fungi can only be seen with a bright light).

2. Dust mites
You can’t see these microscopic critters with the naked eye, but they can wreak havoc on your health. They may be one of the most common causes of allergies and asthma and can trigger the same miserable symptoms. Dust mites, too, need moisture and feed off the dead skin cells our bodies shed. Their favorite hiding place? Beds, pillows, mattresses and sheets. Protective steps: Face it: Dust mites are a part of your life. Here are some tips: Allergy covers can help because they’re woven, so even dust mites can’t slip through them. Seal your mattress, box spring, comforter and pillows. (You can usually buy allergy covers where sheets are sold.). Wash your bedding and area rugs in hot water (120 degrees F) at least once a week. Put items that aren’t machine washable – like a special pillow or stuffed animal – in the freezer for a couple hours at a time to kill dust mites. Don’t go to bed with wet hair − you’re just giving the mites more moisture. Regularly vacuum all floors, especially carpets, where dust mites can hide.

3. Carpet chemicals
Redecorating or renovating your house can give you a headache – literally. When your wall-to-wall or area rug gives off that new carpet smell, it’s usually shedding 4-PC, a chemical in carpet backing. Though the smell probably will go away within days or weeks, it can cause temporary headaches and hoarseness in people sensitive to chemicals. Protective steps: Ideally, new carpet should be aired before installation. But if that’s not possible, keep the carpeted room well ventilated and stay out if you’re sensitive to 4-PC. Here’s how he tells if carpet odor is giving off gas: Take a clean, fragrance-free paper towel and fold it in half twice. Place it on a section on the rug and cover it with aluminum foil secured with tape. After 24 hours, fold the towel inside the foil quickly. Then go outside and unwrap it just enough to take a whiff. If it stinks, your carpet is giving off gas.

4. Medications
To tweens, toddlers and preschoolers, prescription and over-the-counter medications may look as tempting as candy, thanks to their interesting shapes and colors. Protective steps: Store these drugs where kids can’t find them and use a safety lock on that cupboard or cabinet. Never leave meds within easy reach, such as your purse, night-table or countertop. Make sure all bottles have child-resistant caps. Never call any drugs candy – no matter how desperate you are to get them to take it when they’re sick – or they may dip into the “sweet stuff” on their own. Most important: Put the number of your local Poison Control Center where you can easily find it in an emergency. Need the number? Visit the American Association of Poison Control Centers (AAPCC).

5. Mothballs
They may keep your favorite sweaters from resembling Swiss cheese, but the stinky naphthalene balls that keep moths away also emit chemicals that can irritate people. According to the Environmental Protection Agency (EPA), “acute exposure through inhalation, ingestion and dermal contact is associated with anemia, damage to the liver, and, in infants, neurological damage.” Signs that you’ve had short-term exposure to naphthalene include headache, nausea, vomiting, diarrhea, confusion, anemia, jaundice and convulsions. Protective steps: Play it safe by replacing moth balls (and their horrible aroma) with natural moth repellants like cedar blocks or chips or dried lavender. Even white peppercorns are reputed to ward off these flying insects.

6. Cleaning products
More than one million children under 5 years old are exposed each year to potential poisons such as medicines and household chemicals, the AAPCC reports. And like medications, the bright colors and sweet scents of cleaning products make them look appealing to little ones. But there’s nothing pretty about health problems they can cause. The most common products ingested by children are drain, oven and toilet bowl cleaners, bleach, detergents, furniture polish and rust remover. Protective steps: High, not low: Under the kitchen and bathroom sinks are common places to store cleaning products, but it’s better to keep them on high shelves, out of reach of kids. If you have to store cleaners in low cabinets, use baby-proof locks and make sure all tops are properly closed. When you take products out to clean, make sure they’re way out of your child’s reach and securely closed. Put a danger mark on all hazardous products (draw your own or use a sticker) and teach kids to steer clear when they see it.

7. Carbon monoxide
This odorless, colorless gas is toxic and may even kill you. And you may not even realize it’s in your home! Typically, the danger comes from fuel-burning appliances: furnaces, stoves, fireplaces, clothes dryers, water heaters and space heaters, as well as automobile exhaust from attached garages. Low levels of this toxic gas may cause headaches, dizziness, disorientation, nausea and fatigue, according to the EPA. Higher levels can lead to impaired vision and coordination, headaches, dizziness, nausea, vomiting, confusion, unconsciousness and, at very high concentrations, death. Protective steps: Buy a carbon monoxide detector, something the U.S. Consumer Product Safety Commission (CPSC) recommends for all homes. Make sure it’s installed properly and test it regularly. Make sure fuel-burning appliances are installed correctly. To stay safe, have a pro inspect all your fuel-burning appliances annually. With gas stoves, use an exhaust fan vented to the outside. Make sure the flue is open when using your fireplace and that your space heater is vented. Never let your car idle in the garage.