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Sleep During the Day May Throw Genes Into Disarray

2014-04-07T22:57:00.000+05:30

Study might explain why health problems are more common among night workers

-- Sleeping during the day -- a necessity for jet-lagged travelers and those who work overnight shifts -- disrupts the rhythms of about one-third of your genes, a new study suggests.

What's more, shifted sleep appears to disrupt gene activity even more than not getting enough sleep, according to the research.

For the new study, which was published in this week's issue of the journal Proceedings of the National Academy of Sciences, British researchers put 22 healthy, young volunteers in a dimly lit sleep lab for three days.

During the first day, they disrupted the participants' sleep at regular intervals to reset their body clock to its innate rhythm. On the second and third days, the volunteers ate and slept on a 28-hour schedule, so their longest period of sleep was from noon until about 6:30 p.m.

The researchers drew blood samples all three days so they could watch what happened to the timing of gene activity.

During the first day, when the body reset its circadian rhythm, nearly 1,400 genes -- about 6.4 percent of all genes that were analyzed -- were in sync with that rhythm. On the days of shifted sleep, however, the number of genes tied to the body's clock dropped dramatically, to 228 genes, or only 1 percent of genes analyzed.

The researchers estimated that the sleep disruptions would ultimately impact about a third of a person's genes.

That's an even greater disruption than scientists saw in a previous study when they tested the effects of sleep deprivation on gene activity. In that study, which had study volunteers sleeping about five and half hours each night, the number of genes that were in sync with the body's clock dropped from about 9 percent to 7 percent.

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"These are quite fundamental processes that are being affected," said senior study author Derk-Jan Dijk, a professor of sleep and physiology at the University of Surrey, in the United Kingdom.

"We think that may be related to the negative health outcomes associated with long-term shift work," Dijk said. Shift workers are at higher risk for many health problems, including obesity, diabetes, high blood pressure, heart disease, disrupted menstrual cycles and cancer, he said.

This study didn't directly connect health problems and night-shift work, but experts said it does start to help them understand why sleep might have such a powerful influence on a person's health.

"This study suggests that mistimed sleep can alter circadian rhythms, so the cycling of many, many genes is impaired," said Dr. Mark Wu, assistant professor of neurology, medicine, genetic medicine and neuroscience at Johns Hopkins University. "What this could cause, they can't really say -- except it's probably not good." Wu was not involved in the new research.

Genes carry the instructions for making proteins. Proteins make up just about every kind of chemical signal, hormone and tissue in the body, the researchers said.

The timing of when proteins are made is important because their production should correspond to our behaviors, said Frank Scheer, a neuro scientist at Harvard and director of the Medical Chronobiology Program at Brigham and Women's Hospital in Boston.

When the body anticipates a meal, for example, the liver has to stop releasing into the blood the carbohydrates it has stored and the pancreas has to make more insulin, while the muscles have to become more sensitive to insulin that's released so they can take in blood sugar, Scheer said.

"If these processes are working in concert and they're synchronized to when you eat and when you fast, then the system is very efficient and effective at absorbing these sugars quickly and minimizing any adverse consequences of elevated blood sugar levels," Scheer said.

"If these are not rhythmic, then you can easily imagine that, during the nighttime, you have this machinery up and running without need," he said. "During the daytime, when you actually do need it, it's only running half speed."

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Sleep Disorders

2014-04-07T21:28:00.000+05:30

What Are Sleep Disorders?

Sleep disorders are conditions that affect how much and how well you sleep. The causes range from poor habits that keep you awake to medical problems that disrupt your sleep cycle. If you don't feel rested in the mornings, see your doctor. Insufficient sleep is a serious problem that poses a threat to your health and safety.

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The Dangers of Poor Sleep?

Lack of sleep can take a toll on nearly every aspect of daily life. Research has linked sleep deprivation to car accidents, relationship troubles, poor job performance, job-related injuries, memory problems, and mood disorders. Recent studies also suggest sleep disorders may contribute to heart disease, obesity, and diabetes.

Symptoms of Sleep Disorders

Symptoms vary depending on the type of sleep disorder but may include:

Excessive sleepiness during the day
Trouble falling asleep or staying asleep
Snoring or brief pauses in breathing during sleep
Urge to move your legs at rest or an uncomfortable feeling in the legs at night

The Sleep Cycle

There are two forms of sleep: REM sleep and non-REM sleep. REM stands for rapid eye movement and is associated with dreaming. It accounts for 25% of normal sleep, coming in longer periods toward morning. The rest of our sleep time is spent in NREM, which consists of four stages from light sleep (stage 1) to deep sleep (stage 4). Sleep disorders interfere with normal sleep cycles, preventing a good night's rest.

How Much Sleep Is Enough?

Sleep needs vary widely from person to person, but general guidelines are:

16 hours for infants
9 hours for teenagers
7-8 hours for adults

Keep in mind that some adults do fine with 5 hours of sleep and others need as many as 10 hours per night.

Insomnia

Most people have trouble sleeping once in awhile, but when the problem lingers night after night you may have insomnia. People with insomnia may lie awake for hours before falling asleep. They may wake up too early and be unable to drift off again. Or they may wake up repeatedly throughout the night. Insomnia is the most common sleep disorder in the U.S.

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Insomnia and Sleep Hygiene

In many cases, insomnia is related to poor sleep hygiene. This refers to bad habits that interfere with sleep. Examples include drinking coffee in the afternoon or evening, smoking or eating heavy foods before bed, going to bed at a different time each night, or falling asleep with the television or lights on.

Insomnia and Mental Health

Mental health problems can lead to insomnia. These include depression, anxiety, and posttraumatic stress disorder. Unfortunately, some of the medications used to treat these conditions may also cause sleep problems. If you suspect your medication is disrupting your sleep, talk to your doctor about adjusting your treatment.

Insomnia and Medical Conditions

Insomnia is often related to medical problems, including:

Arthritis
Heartburn
Chronic pain
Asthma
COPD
Heart failure (due to breathing problems)
Thyroid problems
Neurological disorders, such as stroke, Alzheimer's or Parkinson's

Other Causes of Insomnia

Insomnia can occur during pregnancy, especially in the first and third trimesters. The problem may return during menopause, when hot flashes can interrupt a good night's sleep. Both men and women tend to have more sleep problems over age 65. And shift workers and frequent fliers can develop a circadian rhythm disorder. In this case, a sort of "internal body clock" that controls sleep, hormone production, and other body functions is disturbed.

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Sleep Apnea

People with this sleep disorder have episodes when they stop breathing many times while they sleep. The breathing pauses last several seconds and trigger a switch from deep sleep to light sleep. These interruptions can lead to daytime sleepiness. Many people with sleep apnea don't know they have it. Snoring is a common warning sign, and a spouse may notice breathing pauses followed by a snort or gasp.

Risk Factors for Sleep Apnea

Sleep apnea is most common in people who are male, overweight, and over age 65. Hispanics, African-Americans, and Pacific Islanders also have a higher risk of developing the condition. While it is more common in adults, sleep apnea sometimes occurs in young children who have enlarged tonsils.

Restless Legs Syndrome

People with restless legs syndrome experience discomfort and the urge to move the legs at rest. The problem is usually at its worst during the evening and night. This can make it tough to fall asleep. Others experience twitching motions during sleep that may cause brief awakenings.

Narcolepsy

Narcolepsy causes extreme sleepiness during the day. People may find it hard to function without naps, despite spending enough time in bed at night. Other warning signs include:

Being unable to move when you first wake
Losing muscle control with strong emotions
Dreaming during naps
Dream-like hallucinations as you fall asleep or wake up

People with narcolepsy enter REM sleep almost immediately, without the NREM sleep stages that normally lead up to dream sleep.

Sleepwalking

People with this sleep problem can literally get up and walk while they are sleeping. The episodes occur during the deeper stages of NREM sleep, and the person may do a variety of activities without waking up. Sleepwalkers typically don't respond to questions and won't remember what they did once they wake up. Sleepwalking is most common in children but can last into adulthood.

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When to Call the Doctor

There are steps you can take to fight sleep disorders on your own, but some situations require medical attention. Call your doctor if you snore loudly or gasp during sleep, if you think a medical condition or medication is keeping you up at night, if you're tired all the time or if you fall asleep during daytime activities.

Sleep Diary

Charting your habits for 1-2 weeks can provide valuable information. Include:

When you go to bed, fall asleep, and wake
How long and well you slept
Time awake during the night
Caffeine or alcohol consumed and when
What/when you ate and drank
Emotion or stress
Drugs or medications

Diagnosing Sleep Disorders

To diagnose a sleep disorder, your doctor will ask about your sleep habits and medical conditions. Next, you may be referred to a sleep clinic for testing. A polysomnogram, also called a sleep study, records brain activity, eye movements, and breathing while you sleep. These patterns can indicate a disorder like sleep apnea or a less common type. Research has identified more than 85 sleep problems, including sleep terrors, REM sleep behavior disorder, and sleep starts.

Treating Sleep Disorders

For sleep apnea, a CPAP device increases air pressure to keep airways open so you can rest more soundly without the breathing pauses that interrupt sleep. Narcolepsy and restless legs syndrome can be treated with lifestyle changes and prescription medication. There are also effective medications for insomnia. However, many people can beat insomnia without medication by changing poor sleep habits and taking care of related conditions.

Cognitive-Behavioral Therapy

Several methods can ease sleep anxiety, which makes insomnia worse. Relaxation training and biofeedback help to calm your breathing, heart rate, muscles, and mood. Talk therapy can help replace bedtime worries with positive thinking, so your mind can settle down at night. Cognitive behavioral therapy (CBT) works as well as prescription drugs for many people with chronic insomnia.

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Sleep Hygiene: Exercise

Adopting habits that promote sleep is known as good sleep hygiene. Regular exercise should be part of the plan, but the timing is important. Exercise in the late afternoon can make it easier to fall and stay asleep – just don't let it get too late. Exercise within a couple hours of bedtime can make it harder to fall asleep.

Sleep Hygiene: Problem Foods

Certain foods and drinks should be avoided in the 4-6 hours before bed:

Caffeine, including coffee, tea, and soda
Heavy or spicy foods
Alcohol (While alcohol helps some people fall asleep, it leads to nighttime awakenings.)

Sleep Hygiene: Helpful Foods

A light evening snack of complex carbs and protein can lead to better sleep. Cereal with milk or crackers and cheese fit the bill, but they should be eaten at least an hour before bed. Warm milk and chamomile tea raise body temperature and make many people feel sleepy.

Sleep Hygiene: Television

Late-night television may be part of your routine, but chances are it is not helping you sleep. Television engages the mind and can increase alertness, keeping you awake. Playing video games before bed or surfing the Internet may have the same effect. The National Sleep Foundation recommends removing televisions and computers from your bedroom altogether.

Sleep Hygiene: Bedtime Rituals

You can signal your mind and body that it's time for sleep by creating a bedtime ritual. This may include a warm bath, reading a chapter of a book, or practicing relaxation techniques, such as deep breathing. It's also important to stick to a firm bedtime and wake-up time, even on the weekends. If you still have trouble sleeping despite improving your sleep hygiene, check with your doctor.

What Eye Problems Look Like

2014-04-05T01:42:00.001+05:30

Warning Signs of Eye Trouble

Blurry vision, spots, glare at night -- these are common eye complaints that can be harmless annoyances or an early sign of disease. In the slides ahead, we explore several eye problems and offer two quick eye tests. You'll see the world through eyes that have floaters, cataracts, myopia, and glaucoma. Be sure to see an eye doctor promptly for any concerns.

Color Blindness Test

Which number do you see in the far left? If it's "3," you probably have normal color vision. If it's a "5," you may be colorblind. This view is simulated in the center panel and represents a mild color vision deficiency. About 10% of men are born colorblind, but few women. Complete color blindness (very rare) is simulated at right. No number is visible. Tinted glasses may help the colorblind see better.

Nearsightedness (Myopia)

About 33% of Americans (ages 12-54) have a blurry view of distant objects, called myopia, up from about 25% in the early 1970s. Risk factors include:

Family history (one or both parents)
Lots of prolonged, close-up reading

Trouble with driving, sports, or seeing a blackboard or the TV may ensue. Symptoms include blurred vision, squinting, and fatigue. Myopia can be treated with glasses, contacts, or surgery in some cases.

Farsightedness (Hyperopia)

Most of us are born with mild farsightedness, but normal growth in childhood often corrects the problem. When it persists, you may see distant objects well, but books, knitting, and other close objects are a blur. Hyperopia runs in families. Symptoms include trouble with reading, blurry vision at night, eyestrain, and headaches. It can be treated with glasses, contacts, or surgery in some cases.

Presbyopia

Just like gray hair or wrinkles, trouble reading fine print is a sign of aging. Called presbyopia -- or "old eye" in Greek -- symptoms appear in the 40s. The eyes' lenses become less flexible and can't change shape to focus on objects at reading distance. The solution: reading glasses or bifocals, which correct both near and distance vision. If you wear contacts, ask your eye doctor about contacts made for people with presbyopia.

Nearsightedness: What Happens

Typically, an eyeball that's too long causes myopia. But an abnormally shaped cornea or lens can also be to blame. Light rays focus just in front of the retina, instead of directly on it. This sensitive membrane lines the back of the eye (seen in yellow) and sends signals to the brain through the optic nerve. Nearsightedness often develops in school-age children and teens, who need to change glasses or contacts frequently as they grow. It usually stabilizes by the early 20s.

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Farsightedness: What Happens

In hyperopia, the cause is often an eyeball that is too short. Light rays focus behind the retina, causing close objects to be blurry. In severe cases of hyperopia, especially after the age of 40, distance vision can be blurred as well. An abnormal shape in the cornea or lens can also lead to farsightedness. Children with significant hyperopia are more likely to have crossed eyes (strabismus) or lazy eye (amblyopia) and may have difficulty reading. That’s one of the reasons eye doctors recommend vision exams for young children.

Astigmatism

Your vision may be out of focus at any distance with an astigmatism in one or both eyes. It occurs when the cornea, the clear “window” that covers the front of the eye, is misshapen. Light rays can be scattered in different points on the retina, rather than focusing on a single point. Glasses or contact lenses correct the problem, and surgery may be another option. Along with blurred vision, symptoms may include headaches, fatigue, and eye strain.

Refractive Eye Surgery

Do you dream of seeing clearly without glasses? Surgery to reshape the cornea can correct nearsightedness, farsightedness, or astigmatism with a success rate of better than 90%. People with severe dry eye, thin or abnormally shaped corneas, or severe vision problems may not be good candidates. Possible side effects include glare or sensitivity to light.

Glaucoma: View

You can't feel it, but deterioration of the optic nerve oftentimes with elevated eye pressure can silently steal your sight, a condition called glaucoma. There may be no symptoms until central vision is lost (following gradual loss of peripheral vision), so regular eye exams are critical to find it early. Those at higher risk include:

African-Americans over 40
Anyone over 60, especially Mexican-Americans
People with a family history

Fortunately, glaucoma can be treated with medications or surgery. Regular eye exams every 1-2 years, especially after age 40, can catch it early.

Glaucoma: What Happens

In the most common form of glaucoma, increased eye pressure leads to optic nerve damage and loss of vision. The eye is filled with circulating fluid that nourishes its internal structures. Sometimes the balance between fluid creation and exit is abnormal. The buildup of fluid increases pressure and damages the optic nerve at the back -- the bundle of 1 million nerve fibers that carry information to the brain. Without treatment, glaucoma can cause total blindness.

The bright yellow circle shows an optic nerve head that is damaged by glaucoma. The dark central area is the macula, responsible for finely-detailed central vision.

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Macular Degeneration: View

Age-related macular degeneration (AMD) damages, then destroys, the eye's finely-detailed central vision, making it difficult to read or drive. Symptoms can include a central blurry spot or straight lines that appear wavy. Finding and treating AMD promptly can help slow vision loss. Being over 60, smoking, high blood pressure, obesity, and a family history of AMD increase your risk.

Macular Degeneration: What Happens

In AMD, the central part of the retina, called the macula, deteriorates. In the dry form, doctors often see yellow deposits called drusen in the macula. As dry AMD progresses, the macular tissue deteriorates, gradually shutting down the delivery of images to the brain. In the wet form, abnormal blood vessels grow. They leak blood and fluid (seen here), causing scarring and further damage to the macula. Both types lead to a central blind spot.

Macular Degeneration: Test

Cover one eye and stare at the center dot in this Amsler Grid, from a distance of 12 to 15 inches. (You can wear your reading glasses.) Do you see wavy, broken, or blurry lines? Are any areas distorted or missing? Repeat the procedure for your other eye. While no self-test can substitute for an eye exam, this grid is used to help detect early symptoms of AMD

Macular Degeneration:Signs

As seen here, the Amsler Grid can look quite distorted to someone with significant macular degeneration and may include a central dark spot. Straight lines that appear wavy are also cause for concern, as they can be an early symptom of "wet" AMD, the more serious and fast-moving type of macular degeneration. Your eye care professional will want to evaluate you right away, starting with a thorough dilated eye exam.

Diabetic Retinopathy: View

Type 1 and type 2 diabetes can cause partial vision loss (seen here) and lead to blindness. The damage involves tiny blood vessels in the retina and can often be treated, but don't wait for symptoms. By the time they occur -- blurry vision, spots, shadows, or pain -- the disease may be severe. People with known diabetes need annual eye exams, sometimes even more often if diabetic eye changes have begun. The best prevention is keeping your blood sugar in check.

Diabetic Retinopathy: What Happens

When high blood sugar levels go unchecked, it can damage the tiny blood vessels that support the retina. These blood vessels can swell, break, and leak fluid. In some cases, dozens of new, abnormal blood vessels grow, a condition called proliferative retinopathy. The abnormal vessels are very fragile and break open easily. These processes gradually damage the retina, causing blurred vision, blind spots, or blindness.

Cataracts: View

Age is not kind to our eyes. By the time we're 80 years old, more than half of us will have had a cataract, or clouding of the lens. Vision gradually gets foggy and makes it hard to read, drive, and see at night. Diabetes, smoking, or prolonged sunlight exposure may increase the risk. Surgery that replaces the clouded lens with an artificial lens is highly effective.

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Cataracts: What Happens

In good health, the lens focuses light into a sharp, clear image on the retina, which captures the image like film in a camera. As we age, protein builds up in the lens, clouding it, and sending scattered rays of light to the retina, instead of one sharp clear image. The result can be blurred vision, changes in color vision, and glare, especially at night. Very advanced cataracts are visible to the naked eye -- the muddy-colored circle at the center of this picture.

Retinitis Pigmentosa

RP is an inherited disorder that often begins with night vision problems, followed by a gradual loss of side vision, developing into tunnel vision, and finally, in some cases, blindness. One in 4,000 American have RP. A promising study showed that high-dose vitamin A supplements can reduce vision loss. However, you should consult a health care expert before taking supplements because too much vitamin A can be toxic.

Retinitis Pigmentosa: What Happens

The light-sensitive tissue of the retina slowly deteriorates over many years in people with RP. As this tissue dies, it stops sending signals to the brain, and some vision is lost. Eye exams show abnormal dark spots (pigments) sprinkled around the retina. Early cataracts can also occur, as well as a swelling of the retina called macular edema (the central orange mass seen here).

Floaters and Specks

Blurry spots or specks in your vision that move may be floaters -- debris in the eye's vitreous gel. They don't block vision and are more easily seen in bright light. Floaters are common and usually harmless. But if they appear or increase suddenly, or are accompanied by light flashes, you should see a doctor. Vision abnormalities that tend to be more serious include persistent white or black spots and a sudden shadow or loss of peripheral vision. These require immediate evaluation.

Amblyopia (Lazy Eye)

During childhood, when vision is reduced in one eye, the brain sometimes favors the other eye. This condition, called amblyopia, may stem from a misalignment of the eyes (strabismus or crossed eyes) or poorer vision in one eye. A patch or drops that blur the vision in the "good" eye can prod the brain to use the other eye. If untreated during childhood, vision loss from amblyopia can be permanent.

Eye Care: Object in the Eye

Many nerve endings lurk just beneath the surface or your cornea, so a tiny speck can be surprisingly painful. Don't rub the eye, or you may cause serious damage. Gently flushing the eye with lukewarm water is often recommended. If it doesn't dislodge the foreign body, or you have any questions, call a medical provider who can remove the object and provide antibiotic drops to protect the cornea from infection.

Eye Care: Tears and Dry Eye

Tears are the lubrication for our eyes. When not enough flow, perhaps due to dry air, aging, or other health conditions, the eyes can become painful and irritated. For people with mild cases of dry eye, occasionally using eye drops labeled artificial tears may do the trick. Others with more pronounced and frequent dry eye symptoms may need other medications or a procedure to block the exit ducts.

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Eye Care: Pinkeye

Pinkeye, or conjunctivitis, is an inflammation caused by a virus, bacteria, irritant, or allergy. Along with the telltale redness, you might have an itching or burning sensation and a discharge. If itching is the main symptom, the cause is likely to be allergy. Most cases of infectious pinkeye are viral, which don't require antibiotics. Bacterial conjunctivitis is typically treated with antibiotic eye drops. Bacterial and viral conjunctivitis are very contagious, so wash your hands frequently while you wait for it to clear up.

Eye Care: Stye

A stye is a tender red bump that looks like a pimple on or near the edge of the eyelid. It is just one type of infection of the eyelids (blepharitis). Styes usually heal in a week, but using a very warm, wet compress three to six times a day can speed the healing. Don’t wear contact lenses or eye makeup until it heals.

Eye Care: Allergies

Millions of Americans suffer from allergies -- and watery, itchy eyes. Pollen, grass, dust, weeds, and pet dander are common triggers. Reduce the allergens in your home with allergen impermeable covers on mattresses and pillows, thorough cleaning, and allergen filters in the furnace and air conditioner. Allergy eye drops, artificial tears, and antihistamines also may soothe the symptoms.

Eye Care: Regular Exams

Everyone needs regular eye exams, starting before the school years. This is particularly important if you have risk factors or a family history of eye problems. Beyond vision issues, the eyes can reveal underlying health problems, such as diabetes and high blood pressure, or serious disorders like stroke or brain tumor. Bulging eyes are a sign of thyroid disease, and a yellow tint of the whites of the eyes may indicate liver problems.

Eye Protection: Sun

UV rays can damage your eyes, just as they do your skin. Regular overexposure to sun can cause cataracts 8-10 years early, and a single lengthy exposure can actually burn your corneas. The solution is sunglasses that block UV rays and a hat. People with light-colored eyes are likely to have a greater sensitivity to light. New or pronounced sensitivity to bright light can be a sign of a more serious eye condition.

Eye Protection: Everyday Hazards

Grease splatters from a pan, yard debris flies up from the lawn mower, cleaning solution splashes in a bucket. Some of the greatest hazards to the eyes are in the home. Eye care specialists recommend that every household have ANSI-approved protective eyewear. Even if an eye injury seems minor, go to the emergency room immediately to check it out.

Foods for Eye Health

Carrots really are good for your eyes. So are spinach, nuts, oranges, beef, fish, whole grains, and many other foods in a healthy diet. Look for foods with antioxidants such as omega-3 fatty acids; vitamins C, E, and beta-carotene; as well as zinc, lutein, and zeaxanthin. Research suggests those nutrients may reduce the risk of age-related macular degeneration.

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Tips for Exercise, Diet and Stress Reduction

2014-04-05T01:13:00.001+05:30

Tips for Recovering From Depression

If you've had depression, you know how hopeless you can feel. It's important to get professional treatment. But there are things you can do to ease symptoms of depression. Exercise, changing your diet, and even playing with a pet can improve your mood. Click to the next slide to see how you can start regaining control of your life.

Let Your Pet Nuzzle Blues Away

Sometimes your pet really can be your best friend -- and that's good therapy. When you play with your pet, you take your mind off your problems. Also, when you take care of your pet you're fulfilling a commitment to something outside yourself. Caring for others can be very therapeutic.

Eat Smart to Lift Mind and Body

There's a connection between mind and body. Although there is no specific diet that works for depression, a healthy diet can be part of an overall treatment plan. Build your diet around plenty of fruits, vegetables, and whole grains to help boost your physical and emotional health.

Choose Foods to Boost Your Mood

Some studies suggest omega-3 fatty acids and vitamin B12 -- especially for people for may not get enough of these nutrients -- may ease the mood changes that are part of depression. Fatty fish such as salmon, tuna, and mackerel contain omega-3 fatty acids. So do flaxseed, nuts, soybeans, and dark green vegetables. Seafood and low-fat dairy products are sources of B12. Vegetarians who eat no meat or fish can get B12 in fortified cereals, dairy products, and supplements.

Try Low-Fat Carbs for a Pick-Me-Up

Serotonin is a brain chemical that enhances your sense of well-being. Carbohydrates raise the level of serotonin in your brain. Low-fat carbs such as popcorn, a baked potato, graham crackers, or pasta are options. Vegetables, fruit, and whole grain options also provide fiber.

Drink Less Caffeine to Improve Mood

Do you really need that third cup of coffee? Anxiety can accompany depression. And too much caffeine can make you nervous, jittery, or anxious. While possible links between caffeine and depression haven't been definitively established, cutting back on caffeinated drinks may help lower your risk of depression and improve sleep.

Treat Your Aches and Pains

Feelings of depression can be related to pain. Work with your health care team to treat your depressionand your pain.

Exercise to Change the Way You Feel

For some people, exercise works as well or even better than antidepressants. And you don't have to run a marathon. Just take a walk with a friend. As time goes on, increase activity until you exercise on most days. You'll feel better physically, sleep better at night, and improve your mood.

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Choose an Exercise You Enjoy

If you don’t like to run, you won't last long training for a marathon. But you will stay with a moderate exercise you enjoy. For instance, try walking, golfing without a cart, riding a bike, working in your garden, playing tennis, or swimming. The important thing is to pick something you like. Then you'll look forward to it and feel better when you do it.

Exercise With Others for Support

Staying connected with other people helps overcome the lethargy, exhaustion, and loneliness of depression. Join an exercise group or exercise with a friend. You'll stay connected. And you'll have support to help you stay on track!

Be Sure You Get Enough Sunlight

Do you feel more depressed during darker, cold months? You may have seasonal affective disorder, or SAD. SAD is most common in the winter, when there's less sunlight. SAD can be treated with light therapy or exposure to artificial sunlight, antidepressants, and psychotherapy.

Explore Your Creativity

Painting, photography, music, knitting, or writing in a journal: These are all ways people explore their feelings and express what's on their mind. Being creative can help you feel better. The goal isn't to create a masterpiece. Do something that gives you pleasure. It may help you better understand who you are and how you feel.

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Make Time for Mindful Relaxation

Stress and anxiety can increase your depression symptoms and make it harder to recover. Learning to mentally relax can help restore a sense of calm and control. You might consider a yoga or meditation class. Or you could simply listen to soothing music while you take a long, hot bath.

Become Actively Involved

Being involved with others can help you regain a sense of purpose. And it doesn't take much to get started. Try volunteering with a charity. Or join a discussion group at the library or at church. Meeting new people and doing new things will help you feel good about yourself.

Keep Friends and Family in Your Life

The people who love you want to support you. If you shut them out, they can't. If you let them in, you'll feel a lot better. Call a friend and go for a walk. Have a cup of coffee with your partner. You may find it helps to talk about your depression. It feels good to have someone listen.

Get the Healthy Sleep You Need

Depression interferes with healthy sleep. Some people with depression sleep too much. Others can't fall asleep easily. As you recover from depression, relearn good sleep habits. Start by going to bed and getting up the same time each day. Use relaxation techniques to help you fall asleep. Healthy sleep makes you feel better physically and mentally.

Avoid Alcohol and Drugs

Alcohol and drugs can slow or prevent recovery from depression. They can also make your depression worse and interfere with the medicines you take for depression. If you have a problem with substance abuse, ask for help now. You'll have a far better chance of recovering from depression.

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Spring Allergies

2014-04-01T12:55:00.000+05:30

Spring is the time of year that we normally think of when it comes to seasonal allergies. As the trees start to bloom and the pollen gets airborne, allergy sufferers begin their annual ritual of sniffling and sneezing. Each year, 35 million Americans fall prey to seasonal allergic rhinitis, more commonly known as hay fever.

Although there is no magical cure for spring allergies, there are a number of ways to combat them, from medication to household habits.

What causes spring allergies?

The biggest spring allergy trigger is pollen -- tiny grains released into the air by trees, grasses, and weeds for the purpose of fertilizing other plants. When pollen grains get into the nose of someone who’s allergic, they send the immune system into overdrive.

The immune system, mistakenly seeing the pollen as foreign invaders, releases antibodies -- substances that normally identify and attack bacteria, viruses, and other illness-causing organisms. The antibodies attack the allergens, which leads to the release of chemicals called histamines into the blood. Histamines trigger the runny nose, itchy eyes, and other symptoms of allergies.

Pollen can travel for miles, spreading a path of misery for allergy sufferers along the way. The higher the pollen count, the greater the misery. The pollen count measures the amount of allergens in the air in grains per cubic meter. You can find out the daily pollen count in your area by watching your local weather forecast or by visiting the NAB: Pollen & Mold Counts page on the American Academy of Allergy, Asthma and Immunology’s web site.

Here are some of the biggest spring allergy offenders:

Trees
Alder
Ash
Aspen
Beech
Box elder
Cedar
Cottonwood
Cypress
Elm
Hickory
Juniper
Maple
Mulberry
Oak
Olive
Palm
Pine
Poplar
Sycamore
Willow

Read Also: Exercising Safely With Allergic Asthma

Grasses and weeds

Bermuda
Fescue
Johnson
June
Orchard
Perennial rye
Redtop
Saltgrass
Sweet vernal
Timothy

Allergy symptoms tend to be particularly high on breezy days when the wind picks up pollen and carries it through the air. Rainy days, on the other hand, cause a drop in the pollen counts because the rain washes away the allergens.
What are the symptoms of spring allergies?

The symptoms of spring allergies include:

Runny nose
Watery eyes
Sneezing
Coughing
Itchy eyes and nose
Dark circles under the eyes

Airborne allergens also can trigger asthma, a condition in which the airways narrow, making breathing difficult and leading to coughing, wheezing, and shortness of breath.

How are spring allergies diagnosed?

If you've never been formally diagnosed with spring allergies but you notice that your eyes and nose are itchy and runny during the spring months, see your doctor. Your doctor may refer you to an allergist for tests.

The allergy specialist may do a skin test, which involves injecting a tiny sample of a diluted allergen just under the skin of your arm or back. If you’re allergic to the substance, a small red bump (called a wheal or hive) will form. Another diagnostic option is the radioallergosorbent test or RAST. RAST is a blood test that detects antibody levels to a particular allergen. Just because you are sensitive to a particular allergen on a test, though, doesn't mean that you’ll necessarily start sneezing and coughing when you come into contact with it.

Read Also: Exercising Safely With Allergic Asthma

What's the treatment for spring allergies?

Doctors treat spring allergies with a number of over-the-counter and prescription drugs. Over-the-counter allergy drugs are effective for many people and include the following:

Antihistamines reduce sneezing, sniffling, and itching by lowering the amount of histamine (the substance produced during an allergic reaction) in the body.
Decongestants clear mucus out of the nasal passageways to relieve congestion and swelling.
Antihistamine/decongestants combine the effects of both drugs.
Nasal spray decongestants relieve congestion and may clear clogged nasal passages faster than oral decongestants.
Steroid nasal sprays reduce inflammation. Only one, Nasacort, is currently available over the counter.
Cromolyn sodium nasal spray can help prevent hay fever by stopping the release of histamine before it can trigger allergy symptoms.
Eye drops relieve itchy, watery eyes.

Even though you can buy these allergy drugs without a prescription, it’s a good idea to talk to your doctor first to make sure you choose the right medication. Some antihistamines can make you feel sleepy, so you need to be careful when taking them during the day (although non-drowsy formulations are also available). Don’t use over-the-counter antihistamines and decongestants for more than a few days without talking to your doctor.

If over-the-counter remedies don’t help allergies, your doctor may recommend a prescription medication, allergy shots, or even oral/sublingual immunotherapy. Many steroid nasal sprays are available by prescription also. Allergy shots expose your body to gradually increasing doses of the allergen until you become tolerant of it. They can relieve your symptoms for a longer period of time than oral and nasal allergy medications. Although they don’t work for everyone, in people who do see a response, allergy shots can stave off symptoms for a few years.

Some allergy sufferers turn to natural therapies for relief, although the research is mixed on their effectiveness:

Butterbur. The herb butterbur, which comes from a European shrub, shows potential for relieving seasonal allergy symptoms. Some studies have shown butterbur -- specifically a butterbur extract called Ze 399 -- to be as effective for reducing allergy symptoms as the antihistamines Allegra, Claritin, and Zyrtec.

Quercetin. This flavonoid, which is found naturally in onions, apples, and black tea, has anti-inflammatory properties and has been shown in research to block histamines.

Stinging nettle. The roots and leaves of the stinging nettle plant (Urtica dioica) have been used to treat everything from joint pain to prostate problems. Although some people use freeze-dried stinging nettle leaves to treat allergy symptoms, there isn’t much research to show that it works.

Nasal irrigation. Nasal irrigation with a combination of warm water, about a quarter-teaspoon of salt, and a quarter-teaspoon of baking soda may help clear out mucus and open sinus passages. You can administer the solution through a squeeze bottle or a neti pot -- a device that looks like a small teapot. Use distilled, sterile, or previously boiled water to make up the irrigation solution. It’s also important to rinse the irrigation device after each use and leave open to air dry.

Just because a spring allergy treatment says “natural” doesn’t mean that it is safe. Some herbal remedies can cause side effects or can react with medications you’re taking. Talk to your doctor before you start taking any herb or supplement.

How to manage spring allergies

It’s nearly impossible to completely avoid spring allergies if you live in an area where plants grow. However, you can ease sniffling, sneezing, and watery eyes by avoiding your main allergy triggers. Here are a few tips.

Try to stay indoors whenever the pollen count is very high (pollen counts usually peak in the mornings).
Keep your doors and windows closed whenever possible during the spring months to keep allergens out. An air purifier may also help.
Clean the air filters in your home often. Also, clean bookshelves, vents, and other places where pollen can collect.
Wash your hair after going outside, because pollen can collect there.
Vacuum twice a week. Wear a mask because vacuuming can kick up pollen, mold, and dust that were trapped in your carpet.

The Germiest Places in Your Community

2014-04-01T12:42:00.000+05:30

Cold and flu season means germs, and some places you go every day may be germier than others.

"The prime source of germs -- and in the winter season, we're mostly talking about viruses like the flu and the common cold -- is other people," says E. Neil Schachter, MD, author of The Good Doctor's Guide to Colds and Flu.

These five places are the germiest you're likely to visit, Schachter says.

5 Germiest Places

1. Public restrooms. Bacteria and viruses thrive in a moist place. So sinks, soap dispensers, and toilet seats can host germs.

2. Your child's school or day care. In a school or day care, lots of kids are together. There will be lots of opportunities for germs to spread.

3. Public transportation. "The closer you are packed together with other people, the more likely you are to spread germs to one another," Schachter says. So subways, buses, trains, and airplanes are likely spots to pick up germs.

4. Your doctor's office. Some people in the waiting room may have a cold or the flu. Some pediatricians' offices have separate waiting rooms for "well" and "not so well" kids. But others don't, and you rarely see separate waiting rooms in doctors' offices for adults.

5. Other public places. "Places like malls, food courts, museums, sporting events, and concerts -- anywhere big crowds of people gather -- are prime sources of germs, particularly if the space is limited and there are lots of people pushed together," Schachter says.

Of course, you should still be out and about, living your life. You can take steps to keep germs at bay, wherever you go.

Read Also: Exercising Safely With Allergic Asthma

5 Ways to Defend Yourself

1. Wash your hands often. Use soap and warm water. It can dislodge germs and send them down the drain.

2. Carry hand sanitizer. It's handy if you can't wash your hands, especially if you're touching surfaces that other people use, like ATM keyboards, elevator buttons, and door handles.

3. Let something else do the touching. If you're in a germy place, like a doctor's office building or your child's day care, press elevator buttons with your elbow, and use a paper towel to open bathroom doors and flush toilets. Only use banisters or escalator handrails if you need to for balance. Avoid touching your face, eyes, nose, mouth, and ears, so that germs on your hands don’t enter your body.

4. Wipe down shared surfaces. Use your hand sanitizer or a package of sanitizing wipes to clean off spots such as food court tables (they're often just wiped down with a rag that only spreads germs around) or the desk or phones in shared office spaces.

5. Leave the germs outside. When you come home, take off your shoes and wash your hands. That's a family rule for Bridget Boyd, MD, director of the newborn nursery at Chicago's Loyola University Health Center. "My husband and I are both in the health care field, and my son goes to day care, so who knows what's on our shoes?" she says. "But it makes sense for anyone. It's a good idea to wash off germs and dirt when you come home."

10 Relaxation Techniques That Zap Stress Fast

2014-04-01T12:35:00.000+05:30

You don't need a spa weekend or a retreat. Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes.

1. Meditate

A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. Breathe Deeply

Take a 5-minute break and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She's a certified life coach in Rome, Ga.

3. Be Present

Slow down.
“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.

When you spend time in the moment and focus on your senses, you should feel less tense.

Read Also: What Eye Problems Look Like

4. Reach Out

Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.

5. Tune In to Your Body

Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.

“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

6. Decompress

Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.

“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.

7. Laugh Out Loud

A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

Read Also: What Eye Problems Look Like

8. Crank Up the Tunes
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!

9. Get Moving

You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

10. Be Grateful

Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.

“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.

Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.

When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.

The Power of Female Intuition

2014-04-01T12:30:00.000+05:30

Just what is that 6th sense that sometimes guides you? And what's the best way to tune in?

When my husband and I shopped for our first house, we looked at more than 20 properties on the market. None of them seemed to fit our detailed checklist of the perfect home. I grew frustrated and called my mom. "Forget the list," she said. "When you walk in the front door of your house, you'll just know it." Three days later, as I stepped onto the slightly sloping porch of a charming 1926 Spanish stucco three-bedroom with our Realtor, I realized my mother was right. It had only one bathroom and desperately needed paint and a new air-conditioning unit, but somehow, I knew I was home.

Intuition, or a sixth sense, is something many of us rely on for snap judgments and often life-altering decisions. But what exactly is it? A 2008 study in the British Journal of Psychology defined intuition as what happens when the brain draws on past experiences and external cues to make a decision -- but it happens so fast that the reaction is at an unconscious level.

But that's only part of it, says Judith Orloff, MD, assistant clinical professor of psychiatry at UCLA and author of Guide to Intuitive Healing: Five Steps to Physical, Emotional, and Sexual Wellness. "Just like the brain, there are neurotransmitters in the gut that can respond to environmental stimuli and emotions in the now -- it's not just about past experiences," she says. When those neurotransmitters fire, you may feel the sensation of "butterflies" or uneasiness in your stomach. Researchers theorize that "gut instinct," which sends signals to your brain, plays a large role in intuition.

Read Also: What Eye Problems Look Like

Men and Intuition

And contrary to common belief, it's not just women who harbor this mysterious instinct. "Men can be powerfully intuitive -- they have the same capabilities as women," says Orloff. "But in our culture, we view intuition as something that's warm and fuzzy, or not masculine, so men have often lost touch with those feelings."

American women, on the other hand, are encouraged to be receptive to their inner thoughts, so it appears that they have more intuition than men, says Orloff. "The reality is, girls are praised for being sensitive while boys are urged to be more linear in their thinking rather than listening to their feelings," she says.

So how do you tune in? First, pay attention to your physical responses. "Maybe you're trying to decide if you should take a new job that pays twice the salary as your current one," says Orloff. "Your head says ‘Of course! That's a lot of money,' but you notice that you feel a little sick to your stomach or exhausted. That's an intuitive cue that you should step back and really examine the offer."

You also need to make sure you aren't mistaking strong emotions for intuition. "Fear, desire, and panic can all get in the way of intuition," says Orloff. "It's important to really focus on that inner voice."

Zinc for Colds: Lozenges & Nasal Sprays

2014-04-01T12:22:00.000+05:30

You've probably heard a lot about zinc for colds. But is zinc really effective for reducing the duration of cold symptoms? Here’s what you should know about zinc and colds.

What Is Zinc?

Zinc is an essential mineral that is found in almost every cell. It has antioxidant effects and is vital to the body’s resistance to infection. Zinc is also important for tissue repair. It may decrease the ability of cold viruses to grow on or bind to the lining of the nose.

Zinc is found naturally in shellfish, beef and other red meats, nuts and seeds, beans, and milk and cheese. Tea, coffee, and certain medications may interfere with zinc absorption in the intestines.

Over-the-counter preparations are sold as the mineral zinc complexed with gluconate, sulfate, or acetate.

Is Zinc an Effective Cold Remedy?

Researchers have studied the use of zinc as a way to treat or reduce symptoms of the cold virus. Still, the data from years of scientific studies are mixed.

The most recent published data reviewed the results of 15 previous studies. The research found that taking zinc, either as a syrup or lozenge, through the first few days of a cold may shorten the length of the illness. It also appeared to prevent colds in people who used it over the course of about five months.

In other studies, researchers found no differences in cold symptoms between those who took zinc and those who took a placebo or sugar pill.

What do these findings on zinc and colds mean to you and your family? For now, the study results on using zinc as a cold remedy are inconclusive. For every study showing a positive benefit with zinc, there’s another study showing no benefit at all. Many experts say that if there is any benefit in taking zinc or zinc lozenges, it is very minor.

There are a few important factors about the use of zinc for the common cold. One is that the formulation (gluconate, sulfate, acetate) and some flavoring additives may make a difference; this detail is still being worked out by researchers.

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Is Zinc a Safe Cold Remedy?

The effectiveness of zinc as a cold remedy relies on frequent dosing during the illness. Short-term use of zinc -- less than five days -- has not lead to serious side effects, but can cause mouth irritation, a metallic taste, and stomach upset. Experts recommend that zinc should not be taken for more than five days. Long-term use of zinc -- for more than six weeks -- can lead to copper deficiency.

Zinc nasal sprays are known to cause a loss of the sense of smell in animals, and there have been several reports of people having decreased sense of smell or completely losing their sense of smell from zinc nasal sprays. Due to the risk of a loss of smell, the FDA issued a warning for consumers to stop using several nasal sprays containing zinc.

Zinc is necessary for optimal health and is safe to take when ingested through food sources such as seafood and eggs. But supplementing with higher doses of zinc, particularly long term, can be toxic.

What’s the Bottom Line on Zinc and Colds?

While some research has shown some benefit from zinc lozenges and nasal sprays, studies have been inconsistent. Additional research is needed to see if, in fact, zinc is an effective cold remedy. Zinc’s side effects, especially when nasal sprays or gels are used, may outweigh any potential benefit, and the benefit may be minimal, at best.

Top 10 Foods for Healthy Hair

2014-04-01T12:16:00.000+05:30

"Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet," says New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet.

It can take longer to notice changes (both good or bad!) in your hair than in your skin. For example, "just one week with a poor diet can yield acne flare-ups or dry, sallow skin within days," says New York City dermatologist Cybele Fishman, MD, "but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up."

The nutrients you eat today help fortify the hair follicle -- from which each strand is born -- and the scalp that surrounds it. "Healthier follicles? Healthier hair. Healthier scalp? Healthier hair!" Drayer says.

Of course, there's more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns.

Still, you have a lot more leverage than you might think. If you eat a balanced, varied, protein-rich diet that focuses on the following 10 foods, you'll be giving your hair the TLC it needs and deserves.

1. Salmon
Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids, Drayer says. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)

2. Walnuts
These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Since your hair rarely gets much shielding from the sun, this is especially great, Drayer says. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your natural hair color rich and lustrous, Fishman says.

Other options: Try using walnut oil in your salad dressing or stir-fry instead of canola or safflower, Fishman says.

3. Oysters
Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. "Remember, hair is about 97% protein," Drayer says. Without enough protein, your body can't replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak.

Other options: Get your fill of zinc with nuts, beef, and eggs.

4. Sweet Potatoes
Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. "Basically, every cell of the body cannot function without enough A," Fishman says. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.

Other options: Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta carotene.

Read Also: Exercising Safely With Allergic Asthma

5. Eggs
A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women, Drayer says.

Other options: You can also boost your iron stores with animal sources, including chicken, fish, pork, and beef.

6. Spinach
The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

Other options: Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.

7. Lentils
Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, says Fishman, making it a great staple for vegetarian, vegans, and meat eaters.

Other options: Toss other beans such as soybeans (the young ones are called edamame) and kidney beans into your soup or salad.

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8. Greek yogurt
Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health, but exactly how that works isn't clear, Fishman says.

Other options: Cottage cheese, low-fat cheese, and skim milk also fit the bill.

9. Blueberries
Exotic super fruits may come and go but when it comes to vitamin C, "It's hard to top this nutrient superhero," Drayer says. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.

Other options: Kiwis, sweet potatoes, tomatoes, and strawberries.

10. Poultry
This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for hair," Drayer says.

Other options: Lean cuts of beef are another good source of lean protein.

Super Steps to Boost Digestive Health

2014-04-01T12:03:00.000+05:30

Fiber Helps With Constipation

Fill up your plate with foods like cherries, grapes, crunchy bell peppers, beans, whole grains, and nuts. Fiber-rich foods like these help digestion and keep you regular. Your body needs a recommended 20-35 grams of fiber daily. Fiber can also help keep weight gain, heart disease, blood sugar fluctuations, and hemorrhoids at bay.

Chew Gum to Fight Heartburn

Chewing gum may help relieve reflux and heartburn by stimulating the production of acid-neutralizing saliva. (Since peppermint can irritate heartburn, opt for other flavors.) Skip gum if it causes you to swallow air, which may lead to belching and bloating.

Read Also: The Germiest Places

Lose Weight to Cut Gas and Heartburn

Lose just 2 pounds and you could improve gastrointestinal symptoms. Extra pounds, especially around the midsection, can worsen digestive issues like heartburn, gas, and belching. Check with your doctor before starting a weight loss program.

Stop Bloat, Heartburn With Small Meals

A great way to help prevent indigestion, bloating, heartburn, and other digestive health issues is to eat smaller, more frequent meals. And eat them more slowly. This avoids overloading your digestive system and helps shrink your stomach capacity, making you less likely to overeat.

Drink to Stop Constipation

Drinking fluids helps your body get rid of waste and prevent constipation. Fluids can be found in drinks like water and juices, but can also be found in foods. The advice of eight glasses of water a day is no longer considered a goal. Talk to your doctor about how much water is right for you.

Get Moving to Beat Bloating

Exercise may help with most minor digestive problems, from bloating to constipation, say experts. Physical activity helps your body's digestive system move things along and eliminate waste. It also helps reduces stress, a prime irritant of many digestive problems.

Try Probiotics for Diarrhea

Probiotics are living microorganisms often added to yogurts, juices, snacks, and supplements. Research shows they may work -- possibly helping diarrhea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). But scientists are still sorting out which probiotics help which conditions and how much you need. Talk to your doctor to learn more.

Stress, Ulcers, and Constipation

Ever have an upset stomach due to nerves? That's because your brain and digestive system are connected. Stress can aggravate digestive problems like IBS and ulcers. Help control digestive health by controlling stress. Try physical activity, getting enough sleep, meditation, or relaxation.

Read Also: The Germiest Places

Watch Your Diet for a Healthy Gut

Stay away from foods or limit ones that irritate your digestive problems. Some people have problems with gassy foods like beans and soda or fatty items like fried foods and cheese. For others, acidic foods like citrus, coffee, tea, and tomatoes can spell trouble.

Stop Smoking to Stop Heartburn

When you smoke, you wreak havoc on digestion in many ways. Smoking weakens the valve at the end of the esophagus, which can lead to acid reflux and heartburn. And it increases the risk of various gastrointestinal cancers. Smokers also have higher risks of developing peptic ulcers and Crohn's disease than nonsmokers.

Drink Less Alcohol to Ease Stomach Problems

Think twice about drinking a lot of alcohol, especially when you have digestive problems. Alcohol interferes with acid secretion, stomach muscles, and nutrient absorption. Too many drinks can contribute to heartburn, diarrhea, liver problems, and even esophageal cancer.

Don't Gulp to Stop Burping and Gas

Keep air out of your stomach by not swallowing it in the first place. Take your time and eat slowly, being careful not to gulp your food or drinks. Chew each bite thoroughly. Avoid gum and hard candy if they cause you to swallow air.

Avoid Salt to Stop Bloating

Even a little bit of extra sodium in your diet can cause bloating. It can come from your salt shaker or from processed foods like packaged snacks and cereal. Cut back on your salt intake and avoid prepackaged foods when possible.

Fight Diarrhea With Kitchen Safety

Food-borne illnesses can mean diarrhea, nausea, and vomiting. To prevent them, keep cold food cold and hot food hot. Use different utensils and cutting boards when preparing fruits and vegetables and raw meat, poultry, or seafood. Make sure to use dairy products that have been pasteurized.

Maybe Dairy Is a Problem

Some people find that their bodies can't digest lactose, the natural sugar in milk. The result is serious bouts of gas after eating dairy products. Try eliminating milk, cheese, ice cream, and other dairy foods if you have dairy-related gas problems. There are dairy substitutes, such as soy, on the market for people who are lactose intolerant.

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When Should You See Your Doctor?

Talk to your doctor if digestive problems interfere with your daily life. Seek immediate medical help if you have problems swallowing, have episodes of choking, bloody or black vomit or stool, abdominal pain, or have lost a lot of weight. Digestive distress can point to conditions like food poisoning, gallstones, Crohn's disease, ulcers, IBS, or diverticulitis.

Brain Foods That Help You Concentrate

2014-03-31T13:12:00.000+05:30

Ginseng, Fish, Berries, or Caffeine?

Listen to the buzz about foods and dietary supplements, and you'll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.

But do they really work? There's no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Caffeine Can Make You More Alert

There's no magic bullet to boost IQ or make you smarter -- but certain substances, like caffeine, can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.

Read Also: The Germiest Places

Sugar Can Enhance Alertness

Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body processes from the sugars and carbs you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking, and mental ability.

Have too much, though, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory without packing on the pounds.

Eat Breakfast to Fuel Your Brain

Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

Fish Really is Brain Food

A protein source linked to a great brain boost is fish -- rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.

For brain and heart health, eat two servings of fish weekly.

Add a Daily Dose of Nuts and Chocolate

Nuts and seeds are good sources of the antioxidant vitamin E, which is linked to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need without excess calories, fat, or sugar.

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Add Avocados and Whole Grains

Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries Are Super Nutritious

Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.

Benefits of a Healthy Diet

It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.

Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.

Vitamins, Minerals, and Supplements?

Store shelves groan with supplements claiming to boost health. Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.

Researchers are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral, and herb combinations and their impact on the brain.

Read Also: Sleep Disorders

Get Ready for a Big Day

Want to power up your ability to concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also offer this advice:

Get a good night's sleep.
Stay hydrated.
Exercise to help sharpen thinking.
Meditate to clear thinking and relax.

Preventing HIV and Other STDs With Safe Sex

2014-03-31T12:57:00.001+05:30

Do you think that practicing safe sex takes the joy out of sex? It doesn't have to. Safe sex practices simply combine the greatest pleasure with the least risk of contracting HIV and other sexually transmitted infections (STIs), such as herpes orsyphilis. Safe sex can actually enhance your sex life by increasing communication and trust between you and your sexual partners.

What Is the Safest Sex?

The safest way to prevent HIV or STIs, of course, is abstinence, which is no sex at all. Next, the safest sex is sex that is shared between two people who are not infected with any STIs (including HIV), who only have sex with each other, and who don't use injectabledrugs. If your partner is infected with HIV or another STI, or you don't know your partner's sexual history, the safest sexual activities include:

Fantasizing or having phone sex
Touching your own body erotically (masturbation) or having each partner touch his or her own body (mutual masturbation)
Caressing your partner using nonsexual massage
Rubbing against your partner's body with clothes on
Kissing

What Is Safe Sex?

Safer sexual intercourse carries some risk, but it is much, much safer than taking no precautions at all. In short, safe sex means not allowing your partner's semen or vaginal secretions to get inside of your vagina, anus, penis, or mouth. It also means avoiding genital skin-to-skin contact. That's because some STIs are spread just by skin-to-skin contact. Safe sex also means taking precautions if you have cuts, sores, or bleeding gums; these can increase the risk of spreading HIV.

Read Also: Sleep Disorders

Safe sex is protected sex during each and every sexual encounter. It includes:

Oral sex with a condom, dental dam, or plastic wrap
Vaginal sex with a male or female condom
Anal sex with a male or female condom

What If You and Your Partner Are Both HIV Positive?

You might think you don't need to practice safe sex if both you and your partner have HIV. But practicing safe sex will help protect you from other STIs. It will also protect you against other strains of HIV, which might not respond well to medication.

The guidelines below will help partners with HIV, as well as uninfected partners who want to avoid getting HIV or an STI.

Using Condoms and Other Barriers for Safe Sex

Barriers work by blocking many viruses, bacteria, and other infectious particles. Male latex condoms are the most common barrier used for safe sex. If your partner refuses to use a male condom, you can use a female condom, which fits inside the vagina. These are more expensive than male condoms and take a little more practice to learn how to use.

Here are some basic things you should know about buying and using condoms and other protective barriers.

Always use a new barrier each and every time you have sex.
Only buy latex condoms that are designed to prevent disease. These are available in drug stores without a prescription.
Only use water-based lubricants, such as K-Y jelly, with latex condoms. Don't use oil- or petroleum-based lubricants such as Vaseline or hand lotion; they can cause the rubber in latex condoms to break.
If you are allergic to latex, you can use a polyurethane condom with an oil-based lubricant.
Store condoms in a cool, dry place away from direct sunlight. Don't keep a condom in your wallet for more than a few hours at a time.
Never use a condom that is brittle, sticky, or discolored, or in a damaged package.
During oral sex, cover the entire genital or anal area with a barrier. You can use a "dental dam" (latex squares, which are available in medical supply stores or adult shops) or a large piece of plastic wrap. You can also use an unused condom cut lengthwise.
If you and your partner are HIV positive, use latex surgical gloves when exploring each other sexually. Small cuts on the hand could get infected with HIV, or spread HIV.

You can also ask your doctor about the HIV drug Truvada. It has been approved for use in those at high risk as a way to prevent HIV infection. Truvada should be used in conjunction with safe sex practices.

What Your Nails Say About Your Health

2014-03-31T00:55:00.002+05:30

Nails and Health: Read the Signs

Did you know your nails can reveal clues to your overall health? A touch of white here, a rosy tinge there, or some rippling or bumps may be a sign of disease in the body. Problems in the liver, lungs, and heart can show up in your nails. Keep reading to learn what secrets your nails might reveal.

Pale Nails

Very pale nails can sometimes be a sign of serious illness, such as:
Anemia
Congestive heart failure
Liver disease
Malnutrition

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White Nails

If the nails are mostly white with darker rims, this can indicate liver problems, such as hepatitis. In this image, you can see the fingers are also jaundiced, another sign of liver trouble.

Yellow Nails

One of the most common causes of yellow nails is a fungal infection. As the infection worsens, the nail bed may retract, and nails may thicken and crumble. In rare cases, yellow nails can indicate a more serious condition such as severe thyroid disease, lung disease, diabetes or psoriasis.

Bluish Nails

Nails with a bluish tint can mean the body isn't getting enough oxygen. This could indicate an infection in the lungs, such as pneumonia. Some heart problems can be associated with bluish nails.

Rippled Nails

If the nail surface is rippled or pitted, this may be an early sign of psoriasis or inflammatory arthritis. Discoloration of the nail is common; the skin under the nail can seem reddish-brown.

Cracked or Split Nails

Dry, brittle nails that frequently crack or split have been linked to thyroid disease. Cracking or splitting combined with a yellowish hue is more likely due to a fungal infection.

Puffy Nail Fold

If the skin around the nail appears red and puffy, this is known as inflammation of the nail fold. It may be the result of lupus or another connective tissue disorder. Infection can also cause redness and inflammation of the nail fold.

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Dark Lines Beneath the Nail

Dark lines beneath the nail should be investigated as soon as possible. They are sometimes caused by melanoma, the most dangerous type of skin cancer.

Gnawed Nails

Biting your nails may be nothing more than an old habit, but in some cases it's a sign of persistent anxiety that could benefit from treatment. Nail biting or picking has also been linked to obsessive-compulsive disorder. If you can't stop, it's worth discussing with your doctor.

Nails Are Only Part of the Puzzle

Though nail changes accompany many conditions, these changes are rarely the first sign. And many nail abnormalities are harmless -- not everyone with white nails has hepatitis. If you're concerned about the appearance of your nails, see a dermatologist.

What Your Feet Say About Your Health

2014-03-31T00:33:00.000+05:30

Cold Feet, Many Culprits

If your toes are always cold, one reason could be poor blood flow -- a circulatory problem sometimes linked to smoking, high blood pressure, or heart disease. The nerve damage of uncontrolled diabetes can also make your feet feel cold to you. Other possible causes include hypothyroidism and anemia. A doctor can look for any underlying problems -- or let you know that you simply have cold feet.

Foot Pain

When your feet ache after a long day, you might just curse your shoes. After all, eight out of 10 women say their shoes hurt. But pain that’s not due to sky-high heels may come from a stress fracture, a small crack in a bone. One possible cause: Exercise that was too intense, particularly high-impact sports like basketball and distance running. The weakened bones of osteoporosis increase your risk.

Dragging Your Feet

Sometimes the first sign of a problem is a change in the way you walk -- a wider gait or slight foot dragging. The cause may be the slow loss of normal sensation in your feet, brought on by peripheral nerve damage. About 30% of these cases are linked to diabetes. Nerve damage also can be due to infection, vitamin deficiency, and alcoholism. In many cases, no one knows what caused the nerve damage.

Red, White, and Blue Toes

Raynaud’s disease can cause your toes to turn white, then bluish, and then redden again and return to their natural tone. The cause is a sudden narrowing of the arteries, called vasospasms. Stress or changes in temperature can trigger vasospasms, which usually don’t lead to other health concerns. Raynaud’s may also be related to rheumatoid arthritis, Sjögren’s disease, or thyroid problems.

Read Also: What Your Nails Say About Your Health

Heel Pain

The most common cause of heel pain is plantar fasciitis, inflammation where this long ligament attaches to the heel bone. The pain may be sharpest when you first wake up and put pressure on the foot. Arthritis, excessive exercise, and poorly fitting shoes also can cause heel pain, as can tendonitis. Less common causes include a bone spur on the bottom of the heel, a bone infection, tumor, or fracture

Clubbed Toes
In clubbing, the shape of the toes (and often the fingers) changes. The nails are more rounded on top and curve downward. Lung disease is the most common underlying cause, but it also can be caused by heart disease, liver and digestive disorders, or certain infections. Sometimes, clubbing runs in families without any underlying disease.

Swollen Feet

This is usually a temporary nuisance caused by standing too long or a long flight -- especially if you are pregnant. In contrast, feet that stay swollen can be a sign of a serious medical condition. The cause may be poor circulation, a problem with the lymphatic system, or a blood clot. A kidney disorder or underactive thyroid can also cause swelling. If you have persistent swelling of your feet, see a physician.

Burning Feet

A burning sensation in the feet is common among diabetics with peripheral nerve damage. It can also be caused by a vitamin B deficiency, athlete’s foot, chronic kidney disease, poor circulation in the legs and feet (peripheral arterial disease), or hypothyroidism.

Sores That Don't Heal

Foot sores that will not heal are a major warning sign for diabetes. Diabetes can impair sensation in the feet, circulation, and normal wound healing, so even a blister can become a troublesome wound. Those sores also are prone to infection. Diabetics should wash and dry their feet and check them for any wounds every day. Slow-healing of sores also can be caused by poor circulation from conditions such as peripheral artery disease.

Read Also: What Your Nails Say About Your Health

Pain in the Big Toe

Gout is a notorious cause of sudden pain in the big toe joint, along with redness and swelling (seen here). Osteoarthritis is another culprit that causes pain and swelling. If the joint is rigid, it may be hallux rigidus, a complication of arthritis where a bone spur develops. Finally, turf toe is an ailment of athletes, particularly those who play on hard surfaces. It's caused by an injury to ligaments surrounding the joint.

Pain in the Smaller Toes

If you feel like you're walking on a marble, or if pain burns in the ball of your foot and radiates to the toes, you may have Morton’s neuroma, a thickening of tissue around a nerve, usually between the third and fourth toes. It is eight to 10 times more common in women than in men. It is caused by injury or too much pressure on the toes.

Itchy Feet

Itchy, scaly skin may be athlete’s foot, a fungal infection that's common in men between the ages of 20 and 40. A reaction to chemicals or skin care products -- called contact dermatitis -- can cause itching, too, along with redness and dry patches. If the skin on your itchy feet is thick and pimple-like, it may be psoriasis, an over-reaction of the immune system. Medicated creams can relieve the symptoms.

Claw Toe

This foot deformity can be caused by shoes that are tight and pinch your toes or by a disease that damages nerves, such as diabetes, alcoholism, or other neurological disorder. Your toes will be bent upward as they extend from the ball of the foot, then downward from the middle joint, resembling a claw. They may respond to stretching and exercises of the toes or you may need special shoes or even surgery.

Read Also: What Your Nails Say About Your Health

Foot Spasms

A sudden, sharp pain in the foot is the hallmark of a muscle spasm or cramp, which can last many minutes. Overwork and muscle fatigue are common causes. Other causes include poor circulation, dehydration, or imbalances in potassium, magnesium, calcium, or vitamin D levels in the body. The changing hormone levels of pregnancy or thyroid disorders may play a role. If spasms are frequent or severe, see a doctor. Strengthening exercises can help with muscle fatigue.

Dark Spot on the Foot

We associate skin cancer with the sun, so we’re not as likely to check our feet for unusual spots. However, a melanoma, the most dangerous form of skin cancer, can develop even in areas that are not regularly exposed to the sun. Melanoma can even appear beneath the nail, where it might look like a black spot.

Yellow Toenails

Your toenails tell a lot about your overall health. A fungal infection often causes thickened yellow toenails. Thick, yellow nails also can be a sign of an underlying disease, including lymphedema (swelling related to the lymphatic system), lung problems, or rheumatoid arthritis.

Spoon-shaped Toenails

Sometimes an injury to the nail or frequent exposure to petroleum-based solvents can create a concave, spoon-like shape. However, iron deficiency also can cause this unusual shape.

Read Also: What Your Nails Say About Your Health

White Nails

Injury to the nail or illness anywhere in the body can cause white areas in the nails. If part or all of a nail separates from the nail bed (shown here), it can appear white -- and may be due to an injury, nail infection, or psoriasis. If the nail is intact and most of it is white, it can sometimes be a sign of a more serious condition including liver disease, congestive heart failure, or diabetes. Talk with your health care team about any concerns.

Pitting of the Nails

Pitting, or punctured-looking depressions in the surface of the nail, is caused by a disruption in the growth of the nail at the nail plate. It affects as many as half of people with psoriasis.

Exercising Safely With Allergic Asthma

2014-03-30T23:54:00.002+05:30

Exercise is good for you, and you can exercise safely, even with allergic asthma. A little planning is all it takes to help you breathe easier and stay in shape.

Control Your Asthma

When your asthma is controlled, you should be much more able to exercise without problems. Medications can help lessen asthma symptoms and prevent flares.

Talk to your doctor about what types of exercise, and how often, are right for you.

Know Your Triggers

People with allergic asthma have the classic symptoms of wheezing and trouble breathing when they're around their triggers. Everyone is different, but the most common triggers are:

Cats
Mold
Pollen
Dust mites
Cockroaches

Your doctor can help you figure out what your triggers are. Then try to avoid them when you work out.

Pick Your Day and Time of Day

If pollen makes your allergic asthma worse, keep close tabs on the pollen count in your area.

Consider exercising outdoors in the early evening, when pollen counts are lower, instead of early morning when pollen counts are higher. Check online for your local pollen count before you head out.

When the pollen count is extra high, pass on your run or soccer game and exercise indoors that day instead.

Puff Before You Exercise

You should always carry a short-acting bronchodilator, such as albuterol, with you. These drugs work quickly to open up your airways. Use your rescue inhaler 10-15 minutes before exercising, even if you don't have symptoms yet.

Although it won't help your asthma, taking an antihistamine 60-90 minutes before going outside can help ease itchy eyes and a runny nose from pollen.

Read Also: ABCs of Allergy Skin Testing

Warm Up

No matter what sort of exercise you prefer, warm up beforehand and ease into the activity. A few simple stretches and maybe a short walk before you run or pick up your tennis racket can set you up to make it through your exercise without breathing problems.

Love the Humidity

Warm air doesn't constrict your airways the way cold and dry air can. For that reason, swimming is often a good activity for people with allergic asthma. At the pool, you're breathing in warm, humid air that won't shut down your lungs.

Breathe Through Your Nose

Bringing in air through your nose will warm it up before it gets to your lungs. If you need to breathe through your mouth, purse your lips close together so they form an "O." That will help warm the air, too.

Read Also: ABCs of Allergy Skin Testing

Take Breaks, Build Up

Short bursts of exercise will make an asthma attack less likely. Try walking a quarter of a mile and then resting. Or pick a sport that alternates levels of intensity. For example, in baseball, you run hard for a few seconds, then stand, then run again.

Conditioning your body for exercise is key. Start slowly, and build up your endurance and stamina over time.

Cool Down

When you're done, cool down before you stop exercising completely. Slow your pace. Do some more stretches to help switch from exercise to rest.

ABCs of Allergy Skin Testing

2014-03-30T23:40:00.000+05:30

Skin Testing for Allergies

Skin testing for allergies is used to identify the substances that are causing your allergy symptoms. It is often performed by applying an extract of an allergen to your skin, scratching or pricking the skin to allow exposure, and then evaluating the skin's reaction. It may also be done by injecting the allergen under the skin, or by applying it to a patch that is worn on the skin for a specified period of time.

What Happens During the Allergy Skin Test?

The procedure varies depending on what type of allergy skin test you are having. The three main types of skin tests are the scratch test, intradermal test, and the patch test.

Scratch test (also known as a puncture or prick test). First, a doctor or nurse will examine the skin on your forearm or back and clean it with alcohol. Areas on the skin are then marked with a pen to identify each allergen that will be tested. A drop of extract for each potential allergen -- such as pollen, animal dander, or insect venom -- is placed on the corresponding mark. A small disposable pricking device is then used so the extract can enter into the outer layer of the skin, called the epidermis. The skin prick is not a shot and doesn't cause bleeding.
Intradermal test. After examining and cleaning the skin, a small amount of the allergen is injected just under the skin, similar to a tuberculosis test.
Patch test. Another method is to apply an allergen to a patch, which is then placed on the skin. This may be done to pinpoint a trigger of allergic contact dermatitis. If there are allergic antibodies in your system, your skin will become irritated and may itch, much like a mosquito bite. This reaction means you are allergic to that substance.

How Long Does an Allergy Skin Test Take?

If you're having an allergy skin test, plan to spend about an hour for the entire appointment. For the scratch and intradermal skin tests, the allergen placement part of the test takes about 5 to 10 minutes. Then you will have to wait about 15 minutes to see how your skin reacts.

Patch tests take longer, as you must wear the patch for about 48 hours to determine if there is a delayed reaction. During this time, bathing and swimming should be avoided. You will return to the doctor after the specified period of time to have the area(s) checked.

How Should I Prepare for an Allergy Skin Test?

Inform the health care provider who is going to perform your allergy skin test about all medicines you are taking, including over-the-counter drugs.

Since allergy medicines, including over-the-counter antihistamines, stop allergic reactions, you should not take them for a few days before the test. Talk to your doctor about discontinuing your allergy medicines prior to the test.

Your doctor will give you a list of medicines to avoid before the test, because there are other drugs that can interfere with the results. Since you may not be able to discontinue certain medicines, the doctor or nurse may perform a separate "control" test to determine if that particular drug will interfere with the scratch test.

Does an Allergy Skin Test Hurt?

The allergy skin test may be mildly irritating, but most people say it doesn't hurt too much.

Is an Allergy Skin Test Safe?

Although small amounts of allergens are introduced into your system, an allergy skin test is safe when performed properly. Systemic (whole body) reactions to skin testing are extremely rare.

What Happens After the Allergy Skin Test?

After the allergy skin test, any extracts and ink marks will be cleaned off your skin with alcohol. A mild cortisone cream may be applied to your skin to relieve any excessive itching at the sites of the skin pricks.

If you are having a patch test done, you will go home with bandages on your arm or back that you will wear for about 48 hours. You must avoid getting these areas wet, unless otherwise instructed by your doctor. You will return to the doctor after this 48-hour period to be re-evaluated.

Your doctor or allergist will use the results of the test to help develop a management plan for you.

When Should I Call My Doctor?

If you're having an allergy skin test, call your doctor or emergency number immediately if you experience any of the following symptoms:

Fever
Lightheadedness
Wheezing
Shortness of breath
Extensive rash
Swelling of the face, lips or mouth
Difficulty swallowing