ALL OF US AT HARBOR HEALTH HOME CARE WISH YOU A VERY HAPPY NEW YEAR!!

ARE YOU AN ADHD ADULT?

 

Oops, forgot to let the dog out. Need to pick up the dry cleaning. Anyone seen my keys? If these scatterbrained thoughts sound like yours, you could be one of an estimated 6-15 million ADHD adults. Learn more about the symptoms of ADHD...

Your inattention and restlessness may not just be your quirky personality. You could have ADHD (attention deficit hyperactivity disorder), a behavioral disorder that's mostly associated with unruly children. In fact, about 65% of children with ADHD carry the disorder into adulthood, making it an adult problem too. Although ADHD adults may have better coping skills than they had as children, it's still a struggle to get through the day.

Not only does ADHD interfere with organizing and completing daily tasks, but adults with the disorder are also prone to depression, anxiety, forgetfulness, even an increased risk of divorce and car accidents. Even simple duties may demand great concentration and effort. In part, that's because ADHD adults are easily distracted by sound, sight or touch. Whatever the stimulus, they are often knocked off course by even minor distractions.

 

SYMPTOMS OF ADHD: The three main symptoms of ADHD are inattention, hyperactivity and impulsive behavior.

 

The symptoms of INATTENTION include:

1. Losing track of thoughts or focus in the middle of tasks

2. Missing details or making careless mistakes

3. Inability to complete work assignments

4. Forgetfulness

5. Difficulty following instructions

 

HYPERACTIVITY symptoms in adults are similar to those in children, but more subtle:

1. Constantly shifting in a chair

2. Tapping your feet or a pencil

3. Playing or tugging at hair or clothing

 

Adults who act IMPULSIVELY can be even more annoying than kids - and potentially dangerous:

1. They ay interrupt constantly or blurt out inappropriate comments

2. They can't stand waiting in lines and may try to cut to the front

3. They also have trouble anticipating consequences of their actions. In children, it's disruptive, but in adults, it can threaten families, jobs and even safety.

DIAGNOSING THE ADHD ADULT: Unfortunately, scientists don't know ADHD's cause and laboratory tests can't confirm a diagnosis. They have found, however, that the disorder runs in families. Doctors diagnose ADHD based on family, developmental and childhood history, current signs and symptoms. Most workups for detecting ADHD include a physical exam. Some doctors may also request: EEG, CT, or MRI.

ADHD TREATMENT: ADHD has no cure. FOrtunately, several drug treatments - primarily stimulants - work for both children and adult ADHD patients. About two-thirds of ADHD adults taking stimulants experience significant improvements. The drugs take effect fast, a remarkable finding, because few medications have such a profound and immediate effect. Unfortunately, most stimulants wear off quickly, returing adults to their usual problems. Along with medications, a study showed that behavioral therapy can help adults with ADHD.

HOW TO COPE WITH ADULT ADHD: Doctors often recommend various coping strategies as an adjunct to drug therapy. These include: Taking medications as directed, Making lists of tasks and keeping them nearby, taking a deep breath or excusing yourself from situations when you're tempted to act out or interrupt, doing things that calm or comfor you - such as gardening, walking or cooking.

If any of this sounds familiar to you, please follow up with your doctor.

source: www.lifescript.com

 





DENTAL CARE FOR SENIORS

 

 

Advancing age puts many seniors at risk for a number of oral health problems, such as:

 

1. DARKENED TEETH: Caused, to some extent, by changes in dentin - the bone like tissue that underlies the tooth enamel - and by a lifetime of consuming stain-causing foods and beverages.

2. DRY MOUTH: Dry mouth is caused by reduced saliva flow, which can be a result of cancer treatments that use radiation to the head and neck area, as well as certain diseases, such as Sjogren's syndrome, and medication side effects.

3. DIMINISHED SENSE OF TASTE: While advancing age impairs the sense of taste, diseases, medications, and dentures can also contribute to this sensory loss.

4. ROOT DECAY: This is caused by exposure of the tooth root to decay-causing acids. The tooth roots become exposed as gum tissue recedes from the tooth.

5. GUM DISEASE: Caused by plaque and made worse by food left in teeth, use of tobacco products, poor fitting bridges and dentures, poor diets, and certain diseases, this is often a problem for older adults.

6. TOOTH LOSS: Gum disease is a leading cause of tooth loss.

7. UNEVEN JAWBONE: This is caused by tooth loss.

8. DENTURE-INDUCED STOMATITIS: Ill-fitting dentures, poor dental hygiene, or a buildup of the fungus Candida albicans (Thrush) cause this condition, which is inflammation of the tissue underlying a denture.

 

Age in and of itself is not a dominant or sole factor in determining oral health. However, certain medical conditions, such as arthritis in the hands and fingers, may make brushing or flossing teeth difficult to impossible to perform. Drugs can also affect oral health and may make a change in your dental treatment necessary.

 

Daily brushing and flossing of natural teeth is essential to keeping them in good oral health. Plaque can build up quickly on the teeth of seniors, especially if oral hygiene is neglected, and lead to tooth decay and gum disease.

 

To maintain good oral health, it's important for all individuals to:

1. Brush at least twice a day with a fluoride containing toothpaste

2. Floss at least once a day

3. Visit your dentist on a regular schedule for cleaning and an oral exam

 

If you're a senior headed for a check up, your dentist should conduct a thorough history and dental exam. During an oral exam, your dentist will check the following: your face and neck; your bite; your jaw; your lymph nodes and salivary glands; your inner cheeks; your tongue and other interior surfaces; and your teeth.

 

If you wear dentures or other appliances, your dentist will ask a few questions about when you wear your dentures and when you take them out. He or she will also look for any irritation or problems in the areas in the muth that the appliance touches, and examine the denture or appliance itself.

 

If you are a senior on a limited or fixed income and can't afford regular dental care, many dentists offer their services at reduced fees through dental society-sponsored assistance programs. Since aid varies from one community to another, call your local dental society for information about where you can find the nearest assistance programs and low-cost care locations. Also, check your local phone book, the internet, or your local dental society.

 

source: www.webmd.com 

MERRY CHRISTMAS FROM ALL OF US AT HARBOR HEALTH HOME CARE

7 WAYS TO KEEP HANDS AND FEET HEALTHY

 

 

You probably have a daily regimen for keeping your face clean and moisturized. But what about your hard-working hands and feet? Hands are the most frequently used body part. They can become dry and ashy really fast. And feet take a beating from bearing your body weight all day. During winter months, hands and feet are both more likely to look dull, red or cracked. But don't just throw on mittens and boots to hide them until spring. Caring for them now can have long-lasting health benefits. Here's how to put your best foot - and hand - forward.

1. SCAN NAILS FOR DARK SPOTS: Small white spots on your nails (leukonychia) are usually nothing to worry about. They often arise from an injury to the base of the nail, such as picking or biting it. But if the spot or band is black, brown or purple, don't assume it's a bruise. It could mean melanoma, the most serious form of skin cancer. How do you tell the difference? Melanomas are usually different shades of brown or black, although any color is possible, and the discoloration extends to the cuticle. To be safe, always get a discolored nail checked by a dermatologist.
2. KEEP NAILS GROWING STRONG: New cells develop deep under cuticles and push out older, dead cells. That forms those flat, hard surfaces we love to pamper and polish. Their growth rate varies by person, but it can change based on hormones, temperature and aging. If you're always waiting for yours to grow out, try the b-complex vitamin biotin. This supplement has been shown to help with nail growth.
3. MAKE THE MOST OF A MANI-PEDI: All the polish in the world can't make ridged, scraggly tips look pretty. For that, you'll need nail products. If your nails have developed vertical ridges you can make them less noticeable with a ridge filler, available at drugstores, beauty supply shops and mass retailers. Buffing also smoothes the surface. The most important tip for healthy nails: don't share files and other nail tools, since germs and fungus can travel on them.
4. DON'T OVERLOOK CUTICLES: Cuticles may seem insignificant when they're healthy, but small tears, usually from hangnails or dryness, leave the area vulnerable to infections that may cause painful swelling. Hydrating that delicate area with a cuticle cream or hand moisturizer helps create a protective barrier against bacteria, fungus and yeast. Resist the urge to cut cuticles, which can break that barrier.
5. CHOOSE THE RIGHT MOISTURIZER: It's no secret that wind and cold temperatures dry out skin on hands and, in severe cases, cause chapping and painful cracks. And the sun, while it may warm hands, isn't much better for keeping skin smooth. When going outdoors, coat exposed hands in SPF 15 to protect against water loss and harmful rays. Although feet aren't as exposed ot the elements, being cooped up in socks and shoes and carrying body weight all day can dry them out. Moisturize, a lot and often. A water-based moisturizer works best for day. At night, opt for an oil-based version.
 6. WEAR THE RIGHT SHOE SIZE: Cramming feet into too-small or pointy shoes isn't only uncomfortable, it can make your toenail grow into the surrounding skin. That can lead to the dreaded ingrown nail, which causes pain, swelling and infection. Too long toenails can also cause problems. Avoid both types of pain by keeping toenails neatly trimmed straight across.
7. DON'T GO BAREFOOT IN PUBLIC: Keep your shoes on while at public places (swimming pools, locker rooms, shoe stores, etc.) to avoid nail fungal infections. These account for about half of all nail disorders. These warm, damp environments are a breeding ground for fungi and viruses. Fungus doesn't only travel from floors ot feet through small cuts or separations between the nail and nail bed. If you have a nail fungal infection, it can spread from one nail to another, and the skin. If left untreated, an infection can cause permanent nail damage or lead to serious infections in other parts of your body. Warning signs to watch for: a nail that's thickening, yellowing, crumbling or lifting from its bed. If you suspect that you have an infection, see a doctor.


source: www.lifescript.com
 

WHY IS IT SO HARD TO EXERCISE? FIVE STEPS TO GET YOU MOTIVATED

 

You know you should do it, and you know why: exercising is critical for safeguarding your health and setting a good example for your kids. So why does it seem so hard to get yourself moving? The truth is you CAN, but knowing how and why to exercise isn't enough. You need to develop the right mind-set to get and stay motivated. Here are five steps to get you moving in the right direction - and keep you going.

 

1. FIND PERSONAL MOTIVATION TO EXERCISE: What you need to get you up off the couch is a reason that's important to you. There are all kinds of benefits to getting fit. Which matters most to you? Something as simple as taking a walk after dinner every night helps to: control your weight, strengthen your bones, enhance your muscles, reduce your risk for heart disease, type 2 diabetes, and some types of cancer.

2. SET REALISTIC GOALS TO GET FIT: CDC guidelines call for adults to do 2 1/2 hours of moderate-intensity aerobic exercise a week. That's a 30-minute walk five days a week. You can aim for these exercise guidelines, but don't try to meet them at the start. People lose their motivation to exercise when they try to do too much too soon. Set weekly goals, gradually adding more time and intensity.

3. STOP THINKING OF IT AS EXERCISE - DO SOMETHING YOU ENJOY: You don't have to go to the gym to get a good workout. It's all about moving more - however you do it. What else can you do? Almost anything that gets you and your family moving:

Walk the dog, or walk a neighnbo's dog

Have dance contests with the kids instead of watching TV

Go to the park and play hide-and-seek

Shoot hoops with the kids

Walk or bike to the store instead of driving

Get off the train a stop early and walk the rest of the way to your office

4. PLAN HOW TO FIT EXERCISE INTO A HECTIC SCHEDULE: For busy parents, a major obstacle to getting fit is lack of time. If you wait for time to open up, chances are you won't be able to squeeze in a walk or a dance class very often. If you plan ahead for potholes on the road to fitness, you're more likely to stay on course. When you think through solutions to problems in advance, you're less likely to give up when a pothole comes along.

5. BOUNCE BACK FROM SETBACKS: You've set a reasonable fitness goal. You've prepared for potential problems. Yet somehow you still didn't make it to the gym today as you had planned. Don't let that be your downfall. When this happens, it's time for an attitude adjustment so you don't completely lose your motivation to exercise. Start thinking of yourself as someone who exercises. Eventually, that will become your identity.

 

 

source: www.webmd.com

20 TIPS FOR TRAVELING WITH DIABETES

 

Your bags are packed, and you're ready to go. The last thing you want to worry about is your diabetes. No matter how well you stick to a daily regimen at home, things are bound to change when you're away. You eat out, your activity level increases but also becomes less consistent, and unexpected stresses can push blood sugar levels up. We've assembled a quick guide to managing diabetes while traveling - whether locally or internationally, for business or for pleasure. Read on for 20 smart tips on how to prepare, pack and plan your days off:

 

1. CREATE A SUPPLY CHECKLIST: Write down everything you'll need to stay healthy to ensure that you don't forget important items, especially when you're in a rush to get out the door.

2. KEEP A SMALL TRAVEL BAG WITH YOU AT ALL TIMES: Stock it with Insulin and syringes, blood and urine testing supplies, oral medications with prescription labels attached, other medications such as antibiotic ointment and anti-nausea drugs, your ID and diabetes identity card as well as your doctor's emergency number, a well-wrapped snack pack to treat low blood sugar levels.

3. PACK WORKOUT CLOTHING: That way you'll be ready to exercise, wherever you are. Most hotels have facilities for guests but require proper clothing. Ask the hotel staff or locals about safe places to walk and other active pursuits in the area.

4. WEAR COMFORTABLE SHOES: They'll help you walk briskly - and ach-free - through airports, train stations or cruise ships. Plus, once you reach your destination, use them for sightseeing on foot.

5. DON'T NEGLECT YOUR BLOOD-SUGAR MONITORING: No matter how long you'll be traveling, test your blood glucose as frequently as your doctor recommends.

6. KEEP ANYTHING VITAL IN YOUR CARRY-ON: More than two million bags were reported lost or mishandled by the airlines last year. If your checked luggage ends up lost, you don't want to be without important medications, syringes and blood-testing supplies.

7. TELL THE SECURITY SCREENER YOU HAVE DIABETES AND ARE CARRYING SUPPLIES: The TSA allows people with diabetes to carry insulin, unused syringes, langets, blood glucose meters, test strips, slcohol swaps, insulin pump and supplies, glucagon emergency kit, urine test strips, and used syringes when transported in Sharps disposal container.

8. IDENTIFY YOUR INSULIN AND SYRINGES WITH THE PROPER MANUFACTURER'S LABEL: You may need to prove that what you're carrying is insulin.

9. MAKE SPECIAL ARRANGEMENTS BEFORE YOUR FLIGHT: Ask for an aisle seat if you plan to use the restroom for insulin injections.

10. TELL THE FLIGHT ATTENDANT THAT YOU HAVE DIABETES, ESPECIALLY IF YOU'RE TRAVELING ALONE: You may need help if your blood glucose levels go too low.

11. DRINK PLENTY OF WATER: Dehydration is ocmmon because cabin air has a much lower humidity level than a typical indoor environment. It can cause mild discomfort, scratchy eyes, fatigue and breathing problems for people with respiratory conditions, such as asthma.

12. CONSULT YOUR DOCTOR BEFORE YOU LEAVE ON YOUR TRIP: Ask your doctor for prescriptions and a letter that explains your diabetes medications, supplies, and allergies. This way, pharmacists or physicians in other countries can provide them for you in an emergency.

13. GET EXTRA SUPPLIES FROM YOUR PHARMACIST: Keep a two week supply of medications with you at all times, along with supplies you can store in a separate bag in case your luggage is lost or stolen.

14. STORE ALL MEDICATIONS IN AN AIR-TIGHT, INSULATED CASE: This will protect them from exposure to extremem temperatures or humidity.

15. WEAR AND ID BRACELET: Also, stash an ID card in your walled that identifies you as someone with diabetes. The identification should be written in the languages of the places you are visiting.

16. PLAN FOR TIME-ZONE CHANGES: Make sure you'll always know when to take your medicine, no matter where you are. If you wear a watch with two time displays, keep one set to your home time.

17. BE VOCAL: When dining out, ask about the ingredients of menu items to avoid post meal highs or lows that can ruin your day.

18. CHOOSE THE RIGHT RESTAURANT: Red the menu - it's often posted outside by the entrance - and decide if you have enough healthy, lower-fat choices before you sit down.

19. BALANCE YOUR RESTAURANT MEAL WITH FOOD CHOICES THE REST OF THE DAY: Save most of your calories and fat choices for when you're dining out.

20: LOOK FOR LOW-FAT WORDS: Fish that is baked or broiled usually has less than 5 grams of fat per ounce. Also good for you: "grilled, baked, braised, broiled, poached, roasted or steamed."

 

Make sure to discuss your travel plans with your doctor, and see if he has any other suggestions to make your trip a successful one.

 

source: www.lifescript.com 

TOP 10 QUESTIONS ABOUT THE FLU

 

 

Influenza, or flu, is a virus that targets the respiratory system. Find answers to the 10 most common questions about the flu:

 

1. WHAT IS THE DIFFERENCE BETWEEN A COLD AND THE FLU? The flu and the common cold are both respiratory illnesses, but they are caused by different viruses. Influenza or "the flu" develops when a flu virus infects your respiratory system, including your nose, throat, bronchial tubes, and possibly the lungs. A cold virus usually infects only your upper respiratory tract. The flu can bring on fever, body aches, and exhaustion, symptoms that are rarely caused by simple colds.

2. WHAT ARE FLU SYMPTOMS AND WHEN IS A PERSON CONTAGIOUS? Primary sumptoms of flu are fever, fatigue, aches and pins, chills, and cough. The cough is a bronchial tube irritation and is usually not productive. The flu is usually at its worst for three to four days. About 24 to 72 hours after you're infected, you become contagious. Yet you may not have symptoms, so you don't know you're sick. Stay at home while you've go the flu, and for at least 24 hours after you get over your symptoms.

3. WHAT'S THE BEST TREATMENT FOR FLU? There is no single "best" treatment for flu, but there are many ways you can ease symptoms. Prescription flu drugs can shorten the time you feel sick. Over the counter cold and flu medicines can offer some relief from fever, aches, stuffy nose, and cough. They don't "cure" the flu, but may help keep you more comfortable. Decongestants can help you breathe, saline nasal sprays can also help open breathing passages. Cough preparations, along with water and fruit juices, can help soothe a cough.

4. HOW DO PRESCRIPTION FLU MEDICATIONS WORK? The prescription drugs Tamiflu and Relenza were developed to cut short a bout with flu. They help shorten recovery time by one or two days.

5. SHOULD I GET AN ANTIBIOTIC? Antibiotics will not help treat the flu. Antibiotics kill bacteria, but they do not kill any viruses.

6. WHEN SHOULD I SEE A DOCTOR? These symptoms are signs that flu may have developed into something serious like pneumonia. See a doctor if you have any of these symptoms:

- Difficulty Breathing

- Persistent Fever

- Vomiting or inability to keep fluids down

- Painful swallowing

- Persistent coughing

- Persistent congestion and headaches

7. WHY ARE PEOPLE SO CONCERNED ABOUT THE FLU? Because the flu virus can infect the lungs, it can cause a serious infection like pneumonia. That's what worries people. If the flu develops into pneumonia, it may require hospitalization and can even lead to death.

8. CAN FLU SHOTS CAUSE THE FLU? The flu shot is made from killed viruses and cannot "give" you the flu. However, the vaccine can trigger an immune response from your body, so you may have a few mild symptoms, like achy muscles or a low fever.

9. WHAT CAN I DO TO PREVENT THE FLU? Flu and cold viruses are transmitted the same way - from microscopic droplets from an infected person's respiratory system. To help protect yourself and prevent spread of cold an flu viruses:

- Wash your hands frequently.

- Cough and sneeze into a tissue or into your hands - wash your hands afterward.

- When you cough, turn your head away from others.

- If you have a sudden sneeze and no tissue, bend your arm and sneeze into it.

- Don't touch your eyes, nose, or mouth. This prevents germs from entering your body.

- Wash any shared surfaces frequently - viruses can live on surfaces for several hours.

- Stay away from crowds during cold and flu season.

- Get a flu vaccine every year.

- Eat healthy foods to nourish your immune system.

- Get regular exercise

10. IF I HAVE ALLERGIES, AM I MORE LIKELY TO GET THE FLU? No, allergies don't affect susceptibility to the flu. But people with asthma are more likely to have complications, such as pneumonia, when they get the flu. Also at risk of complications are infants under age 6 months, pregnant women, people with suppressed immune systems, people with diabetes, people with lung disease, people with neurologic disease, people with heart disease, and elderly people.

 

 

source: www.webmd.com 

 

 



HEART DEATHS SPIKE IN WINTER DESPITE TEMPERATURES

 

 

Winter can be deadly, at least when it comes to matters of the heart. Whether you live in a place that is hot year-round, like Arizona, or in a state with cold winters, like Pennsylvania, you're more likely to die of heart-related problems in the winter. Findings of previous studies found that heart deaths peak in winter, but there was no link to the cold. Previous research had linked lower temperatures to an increase in heart attacks and heart-related deaths. Instead, people were 26% to 36% more likely to die from a heart attack, heart failure, or other heart diseases in the winter than in the summer regardless of whether they lived in a cold, moderate, or hot climate.

 

So what is to blame for the rise in deaths in the winter months? For starters, people are not as healthy in winter as in the summer. their diet is not as good, they don't exercise as much, and they often gain weight. Flu, respiratory infections, and depression may also play a role. These factors may act in concert: for example, a person who is on cholesterol-lowering and high blood pressure medication might feel down, making them less likely to take their medication and more likely to reach for calorie and fat packed snacks.

 

One study found that people who suffer from depression and who also have heart disease are almost five times as likely to die as people who are mentally and physically healthy. Heart disease and depression so commonly go hand-in-hand that the American Heart Association recommends heart patients be routinely screened for depression. Depression may actually induce physiological changes in the body that can be damaging to the heart.

 

The bottom line: Take care of your health, no matter what the month and no matter what the temperature.

 

source:  www.webmd.com



 

 



WHY AM I SO TIRED? 10 POSSIBLE CAUSES OF FATIGUE

 

Do you feel tired all the time? Lots of people do. It's a sign of our overbooked times. You may wonder if you're doing too much. But surprise! The most likely answer is just the opposite: You're not doing enough. There are three key lifestyle changes that can make a big difference in your energy level - starting now:

 

1. WHAT YOU EAT: Reaching for caffeine and sugar can backfire, leaving you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein.

2. HOW MUCH YOU SLEEP: You saw this one coming, right? Many people don't get enough sleep. If you're one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed, and keep your bedroom quiet and restful.

3. HOW MUCH YOU EXERCISE: This is the biggie. A great prescription for plain old tiredness is regular, vigorous exercise. Finish at least three hours before bedtime, so you have time to wind down.

 

The most reasons for feeling so tired all the time are those we've just discussed. Don't start thinking that you've got a medical condition until you've tried those strategies and really given them a chance. If you still feel exhausted, you'll need to check with your health care provider to look into it. Chronic tiredness is linked to many different medical conditions, such as:

 

1. ANEMIA: This is a very common cause of fatigue and very easy to check with a simple blood test. It's particularly a problem for women. You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens, or supplements if you have a chronic iron deficiency.

2. DEFICIENCIES IN KEY NUTRIENTS: such as Potassium. Again, this is easily checked with blood testing.

3. THYROID PROBLEMS: Over and under active thyroids both can cause fatigue. A blood test for your level of thyroid-stimulating hormone can help evaluate your thyroid function.

4. DIABETES: People who have uncontrolled diabetes "just plain don't feel good." If you feel draggy and you're also having blurred vision or lots of urination, you should get that checked with a blood test.

5. DEPRESSION: If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can't find any pleasure in things you once enjoyed, you may be depressed. Don't keep that to yourself. Your doctor, or a therapist, can start you on the path back to feeling better.

6. SLEEP PROBLEMS: If you never feel rested, and nothing seems to fix that, you might look into visiting a sleep lab, especially if you snore. Snoring can be part of obstructive sleep apnea, in which people briefly stop breathing several times a night. There are treatments for that.

7. UNDIAGNOSED HEART DISEASE: Tiredness can be a sign of heart trouble, particularly in women. If you have trouble with exercise you used to do easily, or if you start feeling worse when you exercise, this could be a red flag for heart trouble. If you have any doubts, see your doctor.

 

Again, start with the basics: your sleep, your diet, and your activity level. Sometimes the simplest fixes are all it takes.

 

source: www.webmd.com

ARE YOU MAKING YOUR COLD WORSE?

 

 

A lot of what we believe about the common cold is myth. No, you won't get a cold because you went outside with a wet head or slept in a drafty room. But here's what is true. When you're sick, some common mistakes can make your cold symptoms worse - or prevent you from getting better. If you're feeling crummy and stuffed up, here are 7 things that could make your cold worse:

 

1. PRETENDING YOU'RE NOT SICK: This never works. You can't ignore a cold. When you get sick, you need to take care of yourself. Your body needs extra energy when it's fighting an infection. If you try to push through a cold, especially if you have a fever, you'll exhaust yourself. That could make your cold worse.

2. NOT SLEEPING ENOUGH: Getting enough sleep is key for a healthy immune system. One study found that sleeping less than 7 hours a night almost triples your risk of getting a cold in the first place. If your cold symptoms keep you up at night, try to go to bed earlier or take naps during the day. You need extra rest, however you get it.

3. GETTING STRESSED: It turns out that stress - particularly chronic stress - can make colds worse. It can also make you more likely to get a cold. Over time, high levels of stress hormones can stop your immune system from working normally. The result? More sick days and a cold that lingers. So take it easy when you're sick. You'll lower your stress levels and recover faster.

4. DRINKING TOO LITTLE: You need to drink a lot of fluid when you're sick. Why? Fluids will help thin your mucus, making your sinuses drain better, Just about any fluid will help. Water, juice, hot tea, and soup are all good. Contrary to what you've heard, even milk is ok - the notion that it causes mucus build-up is a myth.

5. DRINKING TOO MUCH (alcohol): Too much alcohol can leave you dehydrated and worsen cold symptoms such as congestion. It can also suppress your immune system and - potentially - interact with cold medications you're taking. Until you're feeling better, it's best to lay off the booze.

6. OVERUSING DECONGESTANT SPRAYS: Be careful with decongestant sprays. They may work well at first. If you use them for more than three days, your stuffy nose will get worse when you stop.

7. SMOKING: Smokers get more colds than nonsmokers. Smokers also get worse colds that last longer. Smoking damages cells in the lungs, making it harder for you to fight off a cold. If you're sick with a cold, don't smoke - and don't let anyone around you smoke either.

 

 

source: www.webmd.com

RELIEVE HEARTBURN: 9 HINTS FOR THE HOLIDAYS

 

 

Nearly one in five Americans need frequent relief from heartburn. If you're among them, you're probably looking forward to the holidays with a mixture of anticipation and queasiness. The six weeks from Thanksgiving to New Year's Day often turn into a caloric free-for-all, and holiday menus are loaded with the foods that are on most heartburn sufferers' "danger" lists.

 

How can you enjoy the office holiday party, your Thanksgiving feast, Christmas at your in-laws, and the endless round of festive events without needing heartburn relief? Fear not - the holidays need not be a time when you're haunted by the Ghost of Dinner Immediagely Past. Just remember these holiday tips for relief from heartburn:

 

1. NIBBLE, DON'T GORGE: How much you eat makes a difference, so don't pile your plate too high. For sure relief from heartburn symptoms, just sample a few bites of everything. You can enjoy Mom's gravy and cranberry sauce, but skip the second (and third) helpings.

2. DON'T GET RICH: It's not just how much you eat, but what you eat, that provokes heartburn symptoms. You may already know that fat is a primary culprit, but so is sugar. If you're debating between simple roasted potatoes and potatoes au gratin, go for the roasted potatoes for less risk of heartburn.

3. FRONT-LOAD YOUR MEAL: Many of the dietary dangers of the holidays come with dessert. Especially problematic are heartburn-irritating treats that contain chocolate, peppermint, or citrus.

4. ORDER HORS D'OEUVRES: At many holiday parties, the light appetizers are a better bet to avoid heartburn. Look for things like steamed shrimp, salmon, and other protein-rich but volume-light nibbles. Veggie trays are always a good bet, but keep an eye on how much dip you're dousing that celery in.

5. ACCEPT SUBSTITUTES: Nobody expects you to skip dessert entirely, but go for angel food cake instead of a large piece of chocolate cake. Even better, try a fruit and yogurt parfait instead. You'll help curb heartburn and excess calories. Your whole body will thank you later.

6. TAKE YOUR TIME: If you wolf down your holiday ham so you can rush back to the big game, you'll likely be moaning later. Linger over dinner for relief from heartburn. People get more heartburn when they eat quickly, studies show. So slow down, and savor.

7. GET UP! After a big holiday meal, everyone's tempted to lie down on the couch to nap or watch football and parades. But that's the worst thing you can do for your heartburn. That food is still in your stomach for the next few hours, lying in wait to cause reflux. If you must go from mashed potatoes to couch potato, at least sit with your head higher than your stomach. Better yet, play football instead of watching it, or go for a walk to look at the neighborhood decorations.

8. TOAST-BUT DON'T GET TOASTY: A glass of wine or champagne to celebrate the holiday probably won't spur an attack of heartburn. But beware of finishing the bottle - the more you drink, the more likely you could experience heartburn.

9. PLAN AHEAD FOR RELIEF FROM HEARTBURN: If you know you are prone to heartburn, don't find yourself without heartburn relief at 10 a.m. on Dec. 25, hunting for an open pharmacy. Instead, keep your heartburn medication on hand when you're at home and traveling.

 

source: www.webmd.com  

OVERACTIVE BLADDER??

A coffee refill, another glass of wine - they're sure to send you to the ladies' room. Are you taking far more bathroom breaks than you used to without knowing why? What's considered normal anyway? Generally, 8 bathroom visits a day is typical. More breaks than that - especially if they disrupt your day or wake you at night - could mean you hav an overactive bladder (OAB). About 17 million people suffer from OAB, the often sudden and compelling urge to urinate - and an occasional inability to hold back until you rech the toilet. Although it's more common as we age, women in their 30s and 40s are at particular risk.

Why the waterworks? Essentially, something's wrong with how your bladder lets the brain know it's time to pee. It's not curable, but it is possible to get your life back. Here are doctor-recommended tips to bring you relief:

1. LIMIT YOUR LIQUIDS: The less you drink, the fewer times you'll have to go. While doctors generally recommend sipping 8-9 cups of water a day, how much to drink when you have OAB depends on the person. What you're drinking also affects your urge to pee. Caffeine and alcohol are diuretics, so they cause you to make more urine, and they also stimulate your bladder which causes extra irritation that the nerves sense, which makes you think you have to pee when you don't.

2. PUT THE SQUEEZE ON: If you've had children, you're probably familiar with Kegel exercises, the repeated squeezing of pelvic muscles that helps women push during childbirth. Those same muscles control the flow of urine. Kegels strengthen the pelvic floor muscles that affect bladder control. It is recommended to do at least 10-second squeezes three times a day to keep from leaking.

3. LOSE THE EXCESS WEIGHT: The heavier you are, the more weight you place on your pelvic floor muscles. Pressure on these muscles weakens them, meaning more little leaks.

4. FOCUS ON FIBER: Because the bladder and bowel are next to each other, constipation can be one of the causes of frequent urination. To stay more regular, add more fiber to your diet with foods like brown rice, whole wheat bread, fruits and vegetables.

5. KEEP YOUR COOL: Spicy foods like chili, taco sauces and wasabi can irritate the bladder lining, increasing your urge to go. Choose milder spices like cilantro, mint and oregano to flavor dishes.

6. TAKE TIME TO UNWIND: Mortgage payments, deadlines, crowded commutes - all that stress affects your bladder, making you have to go even more, although doctors are unclear why. So keep stress levels low - with relaxation techniques such as meditation, deep breathing exercises or progressive muscle relaxation.

Knowing the causes and common triggers of OAB can help you stay dry and out of the bathroom. Check with your doctor if you have any questions.

source: www.lifescript.com

STAYING FIT DURING THE HOLIDAYS

 

 

Staying fit and maintaining a healthy lifestyle is not easy during the holidays. The following are a few tips and things to keep in mind during the holidays:

 

1. Focus on weight management vs weight loss during the holidays.

2. Set realistic goals for the holiday season.

3. Keep an honest food diary.

4. Anticipate stressful situations and develop a list of how you will handle these challenges.

5. Make a plan. It's easier to deal with a situation if you have planned ahead. Set up realistic expectations.

6. Plan on NOT dieting or skipping meals before the holiday meal. Eat regularly throughout the day to limit the chances of binging or over doing it. Remember it's a lifestyle.

7. Eat something small and healthy before you go out so you do not show up starving and then overeat.

8. Choose wisely - ask yourself "What do I really want and enjoy?" Don't waste calories on things you do not really enjoy.

9. Make the healthier choice.

10. Use a smaller plate.

11. Participate in mindful eating.

12. Avoid empty calories (juice, soda, alcohol, energy drinks).

13. Remember food cravings vs actual hunger.

14. Get moving and stay active - continue your routine. Maybe decide to exercise in the morning before the meal or include your family and go for a walk while the food is cooking, or afterwards to get fresh air.

15. Be a social butterfly. Don't sit all day while waiting for the meal to be served. Get up, talk to people, and distract yourself so yo9u do not pick on food all day.

 

source: www.louiekids.org



 

 

15 CANCER SYMPTOMS WOMEN IGNORE

 

 

Women tend to be more vigilant than men about getting recommended health checkups and cancer screenings, according to studies and experts. They are generally more willing, as well, to get potentially worrisome symptoms checked out. But not always. Younger women, for instance, tend to ignore symptoms that could point to cancer. They have this notion that cancer is a problem of older people, and they are often right, but plenty of young people get cancer,too. Read on for 15 possible cancer symptoms women often ignore.

 

1. UNEXPLAINED WEIGHT LOSS: Many women would be delighted to lose weight without trying. Unexplained weight loss - say 10 pounds in a month without an increase in exercise or a decrease in food intake - should be checked out. Expect your doctor to run tests to check the thyroid and perhaps order a CT scan of different organs. The doctor needs to rule out the possibilities, one by one.

2. BLOATING: Bloating is so common that many women just live with it. It could point to ovarian cancer. Other symptoms of ovarian cancer include abdominal pain or pelvic pain, feeling full quickly - even when you haven't eaten much - and urinary problems, such as having an urgent need to go to the bathroom. If the bloating occurs almost every day and persists for more than a few weeks, you should consult your physician. Expect your doctor to take a careful history and order a CT scan and blood tests, among others.

3. BREAST CHANGES: Most women know their breasts well, even if they don't do regular self-exams, and know to be on the lookout for lumps. But that's not the only breast symptom that could point to cancer. Redness and thickening of the skin on the breast, also needs to be examined. Likewise, if the look of a nipple changes, or if you notice discharge, see your doctor. If you have breast changes, expect your doctor to take a careful history, examine the breast, and order tests such as a mammogram, ultrasound, MRI, and perhaps a biopsy.

4. BETWEEN-PERIOD BLEEDING OR OTHER UNUSUAL BLEEDING: Premenopausal women tend to ignore between-period bleeding. They also tend to ignore bleeding from the GI tract, mistakenly thinking it is from their period. Between-period bleeding bears checking out. So does bleeding after menopause, as it could be a symptom of endometrial cancer. GI bleeding could be a symptom of colorectal cancer. Your doctor will take a careful history and, depending on the timing of the bleeding and other symptoms, probably order an ultrasound or biopsy.

5. SKIN CHANGES: Most of us know to look for any changes in moles - a well-know sign of skin cancer. We should also watch for changes in skin pigmentation. If you suddenly develop bleeding on your skin or excessive scaling, that should be checked too. Most experts say not to wait longer than several weeks to see your doctor.

6. DIFFICULTY SWALLOWING: If you have difficulty swallowing, you may have already changed your diet so chewing isn't so difficult. That difficulty could be a sign of GI cancer, such as in the esophagus. Expect your doctor to take a careful history and order tests such as a chest x-ray or exams of the GI tract.

7. BLOOD IN THE WRONG PLACE: If you notice blood in your urine or stool, don't assume it's from a hemorrhoid. Expect your doctor to ask questions and perhaps order testing such as a colonoscopy. Coughing up blood should be evaluated, too.

8. GNAWING ABDOMINAL PAIN AND DEPRESSION: Any woman who has got a pain in the abdomen and is feeling depressed needs a checkup. Some researchers have found a link between depression and pancreatic cancer.

9. INDIGESTION: Women who have been pregnant may remember the indigestion that occured as they gained weight. Indigestion for no apparent reason may be a red flag. It could be an early clue to cancer of the esophagus, stomach, or throat. Expect your doctor to take a careful history and ask questions about the indigestion before deciding which tests to order.

10. MOUTH CHANGES: Smokers should be especially alert for any white patches inside the mouth or white spots on the tongue. Both can point to a precancerous condition called leukoplakia that can progress to oral cancer. Ask your dentist or doctor to take a look and decide what should be done next.

11. PAIN: As people age they seem to complain more of various aches and pains, but pain, as vague as it may be, can also be an early symptom of some cancers, although most pain complaints are not from cancer. Pain that persists and is unexplained needs to be checked out. Expect your physician to take a careful history, and based on that information decide what further testing, if any, is needed.

12. CHANGES IN THE LYMPH NODES: If you notice a lump or swelling in the lymph nodes under your armpit or in your neck - or anywhere else - it could be worrisome. If you have a lymph node that gets progressively larger, and it's been longer than a month, see a doctor. Your doctor will examine you and figure out any associated issues (such as infection) that could explain the lymph node enlargement. If there are none, your doctor will typically order a biopsy.

13. FEVER: If you have a fever that isn't explained by influenza or other infection, it could point to cancer. Fevers more often occur after cancer has spread from its original site, but it can also point to early blood cancers such as leukemia or lymphoma. Expect your doctor to conduct a careful physical exam and take a medical history, and then order tests such as a chest X-ray, CT scan, MRI or other tests, depending on the findings.

14. FATIGUE: Fatigue is another vague symptom that could point to cancer - as well as a host of other problems. It can set in after the cancer has grown, but it may also occur early in certain cancers, such as leukemia or with come colon or stomach cancers.

15. PERSISTENT COUGH: Coughs are expected with colds, the flu, allergies, and sometimes are a side effect of medications. A very prolonged cough - defined as lasting more than 3-4 weeks - should not be ignored. Expect your doctor to take a careful history, examine your throat, check out your lung functioning and perhaps order X-rays, especially if you are a smoker.

 

source: www.webmd.com

 

9 SURPRISING REASONS TO GET MORE SLEEP

 

 

What difference could an extra hour of sleep make in your life? Maybe quite a lot, experts say. Studies show that the gap between getting just enough sleep and getting too little sleep may affect your health, your mood, your weight, and even your sex life. If you're getting less than the recommended seven or eight hours of sleep a night, here are nine reasons that you should shut down your computer, turn off the lights, and go to bed an hour early tonight.

 

1. BETTER HEALTH: Getting a good night's sleep won't grant you immunity from disease. But study after study has found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity. In most cases, the health risks from sleep loss only become serious after years. That might not always be true, however. One study simulated the effects of the disturbed sleep patterns of shift workers on 10 young healthy adults. After a mere four days, three of them had blood glucose levels that qualified as pre-diabetic.

2. BETTER SEX LIFE: According to a poll, up to 26% of people say that their sex lives tend to suffer because they're just too tired. There's evidence that in men, impaired sleep can be associated with lower testosterone levels. Of course, not getting enough sleep can affect your love life in less direct ways too.

3. LESS PAIN: If you have chronic pain - or acute pain from a recent injury - getting enough sleep may actually make you hurt less. Many studies have shown a link between sleep loss and lower pain threshold. Unfortunately, being in pain can make it hard to sleep. Researchers have found that getting good sleep can supplement medication for pain.

4. LOWER RISK OF INJURY: Sleeping enough might actually keep you safer. Sleep deprivation has been linked with many notorious disasters. Any kind of accident is more likely when you're exhausted. When you're overtired, you're more likely to trip, or fall off a ladder, or cut yourself while chopping vegetables.

5. BETTER MOOD: Getting enough sleep won't guarantee a sunny dispostion. But you have probably noticed that when you're exhausted, you're more likely to be cranky. That's not all - not getting enough sleep affects your emotional regulation.

6. BETTER WEIGHT CONTROL: Getting enough sleep could help you maintain your weight - and conversely, sleep loss goes along with an increased risk of weight gain. Why? Part of the problem is behavioral. If you're overtired, you might be less lekely to have the energy to go for that job or cook a healthy dinner after work. The other part is physiological. The hormone leptin plays a key role in making you feel full. When you don't get enough sleep, leptin levels drop. Result - people who are tired are just pain hungrier.

7. CLEARER THINKING: Have yo ever woken up after a bad night's sleep, feeling fuzzy and easily confused, like your brain can't get out of first gear? Sleep loss affects how you think. It impairs your cognition, your attention, and your decision-making.

8. BETTER MEMORY: Feeling forgetful? Sleep loss could be to blame. Studies have shown that while we sleep, our brains process and consolidate our memories from the day. If you don' get enough sleep, it seems like those memories might not get stored correctly - and can be lost.

9. STRONGER IMMUNITY: Could getting enough sleep prevent the common cold? One preliminary study put the idea to the test. Researchers tracked over 150 people and monitored their sleep habits for two weeks. Then they exposed them to a cold virus. People who got seven hours of sleep a night or less were almost three times as likely to get sick as the people who got at least eight hours of sleep a night. More research is needed to establish a real link; this study was small and other factors may have influenced the results. Still, you can't go wrong getting eight hours of sleep when possible.

 

source: www.webmd.com 

MANAGING SORE MUSCLES AND JOINT PAIN

 

 

You work hard all week, so when the weekend finally rolls around you want to play just as hard. There's nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to reinvigorate you. Weekend warriors be warned, though - Saturday and Sunday activities can lead to Monday soreness.

 

WHAT CAUSES MY SORE MUSCLES? It's normal to have sore muscles after you work out, play sports, or even do housework, especially if:

1. You did an activity you're not used to

2. You suddenly kidked up your exercise intensity level or increased the length of your workout

3. You did eccentric exercises, in which you lengthened instead of shortened your muscle

 

These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you will start to feel sore. That is called delayed onset muscle soreness. It peaks within about 48 hours and then it will gradually get better. The good news is that when you do the same activity again, your muscles will start to get used to it.

 

WHAT'S CAUSING MY JOINT PAIN? When your joints feel sore and achy, that's usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful. Joint pain can also be caused by overuse or injury - for example, tennis elbow or a knee injury caused by a ligament or meniscal problem.

 

TREATING SORE MUSCLES AND JOINT PAIN: One big question a lot of people have when they're nursing sore muscles is whether to use heat or ice. Experts say indirect ice - an ice pack wrapped in a thin towel - is best for immediate relief. Heat will feel good while it's on, but it's not going to lessen the damage or make it go away anytime soon. Use ice on the sore area right after the activity to reduce inflammation, then use heat to increase blood flow to the area. Heat also can help relieve joint pain. If you get sore muscles once in a while, you can take acetaminophen (Tylenol) or a nonsteroidal anit-inflammatory drug (NSAID) liek ibuprofen (Advil, Motrin), naproxen (Aleve) or aspirin to help relieve the discomfort. Just be cautious about using NSAIDs regularly. Long-term use can interfere with your muscles' ability to repair themselves. Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes quickly and feels intense is a sign that you've injured yourself. Call your doctor if your pain is severe or lasts for more than a few days. 

 

 

One of the best ways to prevent sore muscles is by easing your way into your exercise routine. Start off with lighter exercise and gradually build up. Then you're much less likely to cause the microtrauma. If you have a medical condition or you're unsure about your health, check with your doctor before starting an exercise program. Your doctor can help you find an exercise program that's safe and effective for you.

 

 

source: www.webmd.com

HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS

ARE YOU STORING FOOD SAFELY?

 

 

Whether putting food in the refrigerator, the freezer, or the cupboard, you have plenty of opportunities to prevent foodborne illnesses. The goal is to keep yourself and others from being sickened by microorganisms such as Salmonella, E. coli, and C. Botulinum, which causes botulism. Keeping foods chilled at proper temperatures is one of the best ways to prevent or slow the growth of these bacteria. These food storage tips can help you steer clear of foodborne illnesses.

 

STORAGE BASICS

 

REFRIGERATE OR FREEZE PERISHABLES RIGHT AWAY: Foods that require refrigeration should be put in the refrigerator as soon as you get them home. Stick to the "two-hour rule" for leaving items needing refrigeration out at room temperature. Never allow meat, poultry, seafood, eggs, or produce or other foods that require refrigeration to sit at room temperature for more than two hours - one hour if the air temp is above 90 degrees F. This also applies to items such as leftovers, "doggie bags," and take-out foods. Also, when putting food away, don't crowd the refrigerator or freezer so tightly that air can't circulate.

KEEP YOUR APPLIANCES AT THE PROPER TEMPERATURES: Keep the refrigerator temperature at or below 40 degrees F. The freezer temp should fe 0 degrees F. Check temperatures periodically. Appliance thermometers are the best way of knowing these temperatures and are generally inexpensive.

CHECK STORAGE DIRECTIONS ON LABELS: Many items other than meats, vegetables, and dairy products need to be kept cold. For instance, mayonnaise and ketchup should go in the refrigerator after opening. If you've neglected to properly refrigerate something, it's usually best to throw it out.

USE READY-TO-EAT FOODS AS SOON AS POSSIBLE: Refrigerated ready-to-eat foods such as luncheon meats should be used as soon as possible. The longer they're stored in the refrigerator, the more chance Listeria, a bacterium that causes foodborne illness, can grow, especially if the refrigerator temp is above 40 degrees F.

BE ALERT FOR SPOILED FOOD: Anything that looks or smells suspicious should be thrown out. Mold is a sign of spoilage. It can grow even under refrigeration. Mold is not a major health threat, but it can make food unappetizing. The safest practice is to discard food that is moldy.

 

REFRIGERATION TIPS

 

MARINATE FOOD IN THE REFRIGERATOR: Bacteria can multiply rapidly in foods left to marinate at room temperature. Also, never reuse marinating liquid as a sauce unless you bring it to a rapid boil first.

CLEAN THE REFRIGERATOR REGULARLY AND WIPE SPILLS IMMEDIATELY: This helps reduce the growth of Listeria bacteria and prevents drips from thawing meat that can allow bacteria from one food to spread to another. Clean out the fridge frequently.

KEEP FOODS COVERED: Store refrigerated foods in covered containers or sealed storage bags, and check leftovers daily for spoilage. Store eggs in their carton in the refrigerator itself rather than on the door, where the temperature is warmer.

CHECK EXPIRATION DATES: If food is past its "use by" date, discard it. If you're not sure or if the food looks questionable, throw it out.

 

FREEZER FACTS

 

FOOD THAT IS NOT PROPERLY FROZEN AND COOKED IS SAFE: Food that is properly handled and stored in the freezer at 0 degrees F will remain safe. While freezing does not kill most bacteria, it does stop bacteria from growing. Though food will be safe indefinitely at 0 degrees F, quality will decrease the longer the food is in the freezer. Tenderness, flavor, aroma, juiciness, and color can all be affected. Leftovers should be stored in tight containers. With commercially frozen foods, it's important to follow the cooking instructions on the package to assure safety.

FREEZING DOES NOT REDUCE NUTRIENTS: There is little change in a food's protein value during freezing.

FREEZER BURN DOES NOTMEAN FOOD IS UNSAFE: Freezer burn is a food-quality issue, not a food safety issue. It appears as grayish-brown leathery spots on frozen food. It can occur when food is not securely wrapped in air-tight packaging, and causes dry spots in foods.

REFRIGERATOR/FREEZER THERMOMETHERS SHOULD BE MONITORED:

Refrigerator/freezer thermometers may be purchased in the housewares section of department, appliance, culinary, and grocery stores. Place one in your refrigerator and one in your freezer, in the front in an easy-to-read location. Check the temperature regularly - at least once a week.

 

IF YOU LOSE ELECTRICITY

If you lose electricity, keep refrigerator and freezer doors closed as much as possible. Your refrigerator will keep food cold for about four hours if it's unopened. A full freezer will keep an adequate temperature for about 48 hours if the door remains closed.

 

TIPS FOR NON-REFRIGERATED ITEMS

 

CHECK CANNED GOODS FOR DAMAGE: Can damage is shown by swelling, leakage, punctures, holes, fractures, extensive deep rusting, or crushing or denting severe enough to prevent normal stacking or opening with a manual, wheel-type can opener. Stickiness on the outside of cans may indicate a leak. Newly purchased cnas that appear to be leaking should be returned to the store for a refund or exchange. Otherwise, throw the cans away.

DON'T STORE FOOD, SUCH AS POTATOES AND ONIONS, UNDER THE SINK: Leakage from the pipes can damage the food. Store potatoes and onions in a cool, dry place.

KEEP FOOD AWAY FROM POISONS: Don't store non-perishable foods near household cleaning products and chemicals.

 

 

source: www.webmd.com   

10 WAYS TO IMPROVE YOUR DAY IN JUST 5 MINUTES

 

Five minutes. It's only a little bit of time. But it's long enough for you to do one thing that could make your whole day better. That's a great return on your time investment! So take five minutes and try on e of these 10 simple ways to lower stress, boost your mood, and get more energy. It might give you that extra spark you need to meet the challenges of the day.

 

1. MAKE YOUR BED: This isn't about being a clean freak. It's a small ritual that can help create a calm environment for you in your bedroom - and a soothing bedroom is part of "sleep hygiene" - little habits that can help you sleep better. Do it first thing in the morning, and you've got one less thing to worry about for the rest of the day.

2. PACK A SNACK: Before you head out the door in the morning, prep a healthy snack to take with you. Ideas include fruit, unsalted nuts, and low-fat cheese or yogurt. When you get hungry later in the afternoon, you'll be ready!

3. CLEAR YOUR DESK: From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Declutter your outer environment and you may feel more organized and better able to concentrate on the task at hand.

4. PUMP UP THE MUSIC: Several studies have found that listening to music can help lower blood pressure, reduce stresss, and boost mood. The right music has the power to change your attitude. So load up your MP3 player and create a playlist that will make you smile - whether you're working or working out. As long as you don't blast it, this is a safe, healthy way to make your day more enjoyable.

5. SNIFF A LEMON: For a quick de-stressing trick, turn to an underrated sense - your sense of smell. Japanese researchers found that linalool; a substance found in lemons, may turn down the classic "flight-or-fight" stress response. Not into lemons? Try basil, juniper, or lavender - those scents have also been found to lower stress.

6. STRETCH: No need to put on your yoga pants or get all bendy. Just a few easy moves will do. Stretch your arms overhead. Raise and lower your shoulders a couple of times. Stretch your legs as you lean your torso against a wall. Be gentle, so you don't overdo it. Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that come with stress.

7. MEDITATE: It's easier than you may think. Here's how: Settle into a comfortable position in a chair or on the floor. Then follow your breath - in, out - for a few minutes. Thoughts are bound to bubble up in your mind - no problem. Just let them float by and turn your attention back to your breath. Meditating daily, even just for a few minutes, may help tame stress.

8. KEEP A GRATITUDE DIARY: Take a minute every day to write down what you're thankful for - big or small. It's easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.

9. TURN OFF YOUR ELECTRONICS: Take a little break, already, from all your gadgets. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity. So log off - of everything - every now and then. This is especially important to allow you to unwind and relax before bed. Just because the world is on, 24-7, you don't have to be!

10. PRIORITIZE: Give yourself permission to admit that you can't do everything, all at once. Instead, you can nibble away at your to-do list, and feel more satisfied, by setting some priorities. So make a list, figure out what really matters, what can wait, and what you can skip. Work your way down the list, handling your top priorities first. Bit by bit, you'll get there!

 

source: www.webmd.com 



WHAT TO EXPECT FROM TOTAL HIP REPLACEMENT SURGERY

When a hip joint is damaged by arthritis, the pain can be unbearable. That's the time to talk to an orthopedic surgeon about hip replacement. Once people have hip pain that affects their daily lives - climbing stairs, getting up froma chair, difficulty walking - it's time for a consulatation. Close to 200,000 Americans choose this joint pain treatment every year. The success rate is high: only about 2% of patients have surgical complications such as joint infection.

The newer operations, called miminally invasive surgeries, no longer require incisions of 6-9 inches, which were necessary in the past. Now, relatively small incisions, about 3 inches, are made. And smaller instrumenst to use during surgery have been designed. These techniques cut through less muscle and soft tissue, so recovery time is faster. Not only is the surgery less invasive, but pain-management methods also are safer. More surgeons use spinal anesthesia, which numbs from the waist down, instead of general anesthesia.

Another less-invasive joint pain treatment is hip resurfacing, which has fewer post-operative limits. Instead of cutting away bone, the head of the femur is reshaped, and a cap is placed on it. That fits into a socket, similar to those used with other hip-replacement surgeries. Women, especially those over 55, face a higher risk than men of fracture near the top of the thigh bone from hip resurfacing.

Most hip replacement patients are hospitalized for about three days. A day after surgery, a physical therapist reviews precautions for the next six weeks. Plan on using a crutch or cane for the first 4-6 weeks. You may also have to give up work for one month to six months or more, depending on job activity. Most people with desk jobs can return to work in a month or so. And forget driving, which is one of the worst hip positions. You should plan to have someone drive you around for several months.

Your arthritis pain will likely be gone right after total hip replacement surgery, but you may have surgical pain for two to four weeks. How bad it will be is tough to estimate. Some patients can get by with over the counter acetaminophen. But most people need something stronger, like Vicodin for about a month afterward. How fast you heal depends on your health. If you don't have other conditions, like diabetes, recovery is usually quicker. As you build new muscle and the replacement area firms up, you can do more.

Hip replacement is hardly fun, but the results can be. Most people can't believe the pain is gone. They can start doing things that they haven't been able to do for years. Most people see progress every week after surgery.

source: www.lifescript.com

 



TODAY WE CELEBRATE VETERANS' DAY...HONORING ALL WHO HAVE SERVED

9 SURPRISING CAFFEINE FACTS

 

Do you crave coffee first thing in the a.m.? Need a Coke in the afternoon? Caffeine has a bad reputation, but is it a myth? Read on for 9 interesting (and somewhat surprising!) caffeine facts...

 

MYTH OR FACT? CAFFEINT IS ADDICTIVE.

MYTH: Although caffeine is considered a mild stimulant, it's not addictive, according to the American Journal of Drug and Alcohol Abuse. Unlike classic stumulants, there's rarely a strong compulsion to use caffeine. But caffeine can be habit-forming. That's why you may feel mild withdrawal symptoms if you skip your morning cup of coffee. Typical symptoms include headache, restlessness and irritability.

 

MYTH OR FACT? CAFFEINE CAUSES DEHYDRATION?

FACT: Caffeine is a mild diuretic, but it's not very pronounced. Still, diuretics make you havel to pee.The more often you go, the more fluids you lose. And you'll feel more dehydrated because you're losing more fluids than you're taking in.

 

MYTH OR FACT? CAFFEINE CAN MAKE HEART DISEASE WORSE.

MYTH: Doctors often tell cardiac patients, especially those with high blood pressure, to avoid caffeine. But there is littel proof that it raises the risk of heart attack, sudden death or abnormal heart rhythms. In fact, coffee drinking may reduce risk of heart disease - one of the benefits of caffeine. Drinking tea - black and green - may also have heart-healthy benefits.

 

MYTH OR FACT? CAFFEINE HEIGHTENS HYPERTENSION RISK.

A LITTLE BIT OF BOTH: Caffeine does cause a small, short-term boost in blood pressure, but it's nothing serious, and has no lingering health effect. Caffeinated colas did increase the risk, but that could be due to the sugar and other ingredients in sodas, not the caffeine. Tea drinking received mixed results.

 

MYTH OR FACT? CAFFEINE CAUSES HYPERACTIVITY IN CHILDREN.

MYTH: A kid on a Coke rush will practically bounce off walls. But studies show that a moderate amount of caffeine doesn't make them hyperactive. A bigger concern is the empty calories in soda and high-energy drinks that teens like.

 

MYTH OR FACT? CAFFEINE CAUSES BONE LOSS.

FACT: Caffeine causes a slight, neglibible increase in calcium excretion. Any calcium loss could be offset by comsuming more calcium. Even youngsters who drink one or two caffeinated beverages a day aren't harming their bones, unless they consume them in place of milk.

 

MYTH OR FACT? CAFFEINE IS LINKED OT FIBROCYSTIC BREAST DISEASE.

MYTH: Caffeine intake isn't related to the benign condition of lumpy breasts. It seems to contribute to breast pain, but doesn't cause breast cancer. That's because breast pain is hormonal and caffeine causes blood vessels to dilate, adding to normal monthly breast tenderness.

 

MYTH OR FACT? CAFFEINE IS UNHEALTHY FOR PREGNANT WOMEN.

FACT: So, if you're pregnant, you'll have to watch how much you drink. Once a woman is carrying, the American College of Obstetricians and Gynecologists advises no more than one or two cups of coffee a day. Too much caffeine may cause an irregular fetal heartbeat.

 

MYTH OR FACT? CAFFEINE COMES WITH CALORIES GALORE.

MYTH: On their own, coffee and tea have no calories or fat. It's the flavored syrups, whole milk and cream that turn innocent caffeinated drinks into calorie bombs. Those tasty blended drinks can contain 200-600 calories. And the creamers found in many offices? Two tablespoons can add 80 calories and 4 grams of fat - equal to a pat of butter. To cut calories, choose the smallest serving, and order your beverage with fat-free or skim milk.

 

source: www.lifescript.com 

SEVEN HEALTHY FOODS THAT MIGHT SURPRISE YOU

 

With two-thirds of Americans overweight, it comes as little surprise that so many people will try just about anything to lose a few pounds. Fad diets, such as South Beach, Atkins, and Low Carb, have gained renewed popularity in recent years because of their promise to help dieters quickly lose weight. Unfortunately, not only do these types of diets offer only short-term results, they have also given many types of healthy foods a bad reputation. Here are some delicious treats that can actually help you lose weight.

 

EGGS

Few foods have been the center of as much controversy when it comes to healthy eating as eggs. However, recent research has shown that eating an egg a day for breakfast is not only safe, it can als help you lose weight. Eggs contain an abundance of protein which takes the body longer to digest. Eating protein in the morning will help you stay full longer, making you more likely to eat less throughout the day.

 

STEAK

For years people have been reading that Americans need to eat less red meat in their diets. While an overabundance of most any type of food can negatively affect your diet, a little steak is not always bad for the belly. A lean cut of beef has just a few more grams of saturated fat than a skinless chicken breast of roughly the same size. Just as with eggs, steak contains plenty of protein that will keep you feeling full for longer parts of the day. To get the most protein with the least amount of fat, try cooking sirloin, tenderloin and other lean cuts, while limiting the size of your steak to about six ounces.

 

PORK

The other white meat has seen its reputation badly beaten in recent years, as a number of excesses have been attributed to this diverse animal. However, not all pork gets manufactured into bacon or sausage. Studies have shown that cuts of pork tenderloin are 31 percent leaner now than they were 20 years ago, making them a perfectly suitable source of lean protein.

 

PASTA

Low carb or no carb diets have made foods like pasta into the archemeny of weight loss. Instead of saying no to pasta while on a diet, try switching to small servings of whole grain pasta instead. Studies suggest the individuals who eat several small servings of whole-grain foods each day have a better chance of losing and maintaining their weight. One study even suggested that eating whole grains instead of refined grains can help burn belly fat.

 

NUTS

While nuts do contain a high amount of fat, it's fortunately the good kind. Nuts also contain plenty of nutrients, protein, and fiber, which can help to stabilize blood sugar levels in the body. So even if you'll ingest a few extra grams of fat from a handful of nuts, they are a healthier alternative than snacking on a candy bar or cookie.

 

CHEESE

A favorite calorie-cutting trick of dieters is to stop eating calcium-rich dairy foods, such as cheese. However, studies have shown this technique could actually hinder weight loss. Researchers suggest that the body burns more fat when it receives plenty of calcium. So by eating such low-fat items as milk, yogurt, and cheese, you can actually encourage the body to burn excess fat.

 

COFFEE

Another thing dieters usually cut to save calories are the small treats they usually enjoy throughout the day. While you can eliminate a couple hundred calories by forgoing your daily pumpkin spice latte, you can still have your coffee and drink it too. Coffee by itself contains very few calories. What we put into our coffee - milk, sugar, flavored creams - is where the majority of the calories come from. Drinking coffee black or with skim milk will help you stay alert and give your metabolism an additional boost.

 

source: www.medicaldaily.com