9 IDEAS FOR HEALTHY SNACKING

Eating between meals isn't necessarily a diet blunder. In fact, healthy snacking can help you lose weight and control cravings. It's 3 p.m. and you're hungry. Lunch was hours ago; dinner seems a long way off. It's the perfect time for a snack - and you don't have to feel guilty about it - as long as you grab a smart nibble, not just anything from the lunchroom vending machine. Small snacks of 100-250 calories can keep you going through the day and prevent you from overeating at meals. They can even help control weight. Here are 9 nutritionist-approved tactics for surviving a snack attack:

1. When a midafternoon slump hits

This isn't the time to graba a cupcake from the bakery next door. Instead, shoot for a protein and carbohydrate combo for long-lasting energy. High-quality carbs will give you energy for the rest of the afternoon and protein will hold you until dinnertime. Dietitians Picks: celery and peanut butter or 1 oz. rdeduced-fat cheese and a small pear.

2. When the vending machine is your only option

You still have smart-snacking choices from a vending machine: pick fresh or canned fruit or low-fat yogurt, if available. If not, go for one of these better, but not ideal, options. Dietitians' Picks: York Peppermint Patty: with only 140 calories and 1.5 grams saturated fat, this beats most candy bars. Sun Chips: A source of whole grain, 2 grams of fiber and a mere 5% daily sodium value, packed into 140 calories. Peanuts or almonds: All natural with good-for-you fats. Fig Newtons: Yes, they're a cookie, but they have a couple grams of fiber.

3. When you're craving salty snacks

Most Americans get more than the recommended 1,500 milligrams of sodium per day, so you don't want a snack that will add too much to your daily tally. Dietitians' Picks: Munch a 1-ounce portion of potato chips. Choose baked chips and save about 30 calories per serving. Another option: enjoy a cup of lightly salted edamame, which also offer protein, fiber, vitamin C and some calcium.

4. When you're craving sweet treats

Yielding to sweet cravings can be a smart diet strategy. If you resist and eat things you don't want, you'll feel deprived. Besides, you'll end up giving in anyway. If you savor sweet indulgences in reasonable portions, you probably won't overindulge later in the day. Dietitians' Picks: Dark chocolate with at least 70% cacao. It's sweet, indulgently yummy and has a few health benefits, too. Just a little bit - less than an ounce - can lower blood pressure and might even improve cholesterol levels. Don't go overboard - an ounce weighs in at about 150 calories.

5. Before your workout

Skip the snack if you've eaten in the last couple of hours and won't be exercising for more than 60 minutes. Otherwise, fuel your muscles with some healthy carbohydrates. Dietitians' Picks: Try a small box of raisins, a low-fat granola ber, a cup of low-fat yogurt or small piece of fruit. They're nutritious and have carbs to fuel your workout.

6. After your workout

If you're not doing a killer workout, don't worry about rapidly refueling. If weight loss is your goal, end your exercise just before a meal to avoid the extra calories of a recovery snack. Dietitians' Picks: Graham crackers with peanut butter or yogurt sprinkled with whole-grain cereal are satisfying protein-carb combos. A simple cup of low-fat chocolate milk will do the trick, too. So will hummus with whole-grain crackers.

7. When you're dieting

If you're trying to lose weight, smart snacking can help keep pounds off. It'll keep you from overeating at mealtime. The key is to have something healthy on hand, so you don't get tempted by the cookie monster. Dietitians' Picks: Pistachios are the skinny nut because they're a good source of fiber and proteint. And because the shells slow you down, giving your body time to feel full. Or drink your snack - and we don't mean a cosmo or thin, watery drinks like sodas and fruit juices. They aren't filling and are loaded with sugar. But that's not true for vegetable juice.

8. When you have dinnertime munchies

Do you sample the stew while you cook it? You might be consuming the equivalent of a meal before even sitting down to dinner. Instead, nibble wisely to dampen hunger and boost your nutrient intake. Dietitians' Picks: The crunch of baby carrots keeps your jaw busy while slicing and stirring. They pack a hefty nutritional punch too; one cup gives you more than a day's supply of vitamin A and 3.5 grams of hunger-quelling fiber. Even better than carrots? A variety of raw, crunchy vegetables. Make a big salad for dinner, tasting each fresh veggie as you cut it up.

9. When you're going to a party

Have a small snack to take the edge off your appetite before a party so you're less likely to overeat during the festivities. Dietitians' Picks: Nibble a big piece of fruit or some cut-up veggies en route. Most fruits and vegetables are naturally rich in water and fiber, which quiet a rumbling tummy.

source: http://www.lifescript.com/ 

TOP FIVE EYE TIPS FOR HEALTHY VISION

Imagine how life would be if you couldn't see well. Reading the Sunday paper or curling up with your favorite book would be difficult. You couldn't enjoy a movie or your favorite weeknight sitcom. It would even be hard ot focus on the faces of loved ones.

According to the American Optometric Association, one in four Americans ages 40 years or older suffer from some level of vision loss, and 43 million suffer from age-related macular degeneration or cataracts - the two leading causes of vision loss and blindness.

Unfortunately, most people won't seek eye care until they suffer a problem. However, eye health - like dental health - requires routine exams. It is much healthier to discover a slight vision problem during an eye exam then to wait until vision impairment affects your everyday life.

In addition to diagnosing vision impairment, eye checks can also reveal a lot about a person's general state of health. For example, diabetes is very often first discovered with an eye exam. Other diseases, like glaucoma, a disease of the eye that causes vision loss and ccan gradually lead to blindness, can be quickly detected and treated.

While the most common cause of diminished vision is the aging of they eye, other causes may include hereditary factors; long-term unprotected exposure to UV radiation; previous eye surgery; medical problems, such as diabetes and arthritis; and medication side effects, from such medications as steroids.

The following are general recommendations for long-term eye health:

1. After 40 years of age, get an eye exam every two to three years. After the ageof 60 years, have an eye exam annually.

2. Protect eyes from UV exposure by wearing sunglasses that block at least 99 percent of UV ratiation. Most retail stores that sell eyeglasses have instruments that can measure how much UV radiation is blocked by sunglasses. Avoid sunglasses that only offer dark lenses, but do not provide proper UV protection. Dark lenses dilate the pupil, allowing more UV radiation to get into the eye and causing more eye damage, like cataract formation and macular degeneration.

3. Address other health problems, especially diabetes and arthritis, which can affect eye health.

4. Maintain a nutritious diet. Research shows that eating foods rich in antioxidants, lutein, essential fatty acids, Vitamins C and E and the mineral zinc can help protect your vision.

5. When vision becomes limited or affects daily actibities, such as working, reading or driving, seek medical attention from an ophthalmologist. A complete eye exam can rule out any other condition that may be causing blurred vision or eye problems and an ophthalmologist can provide a treatment plan to preserve long-term eyesight.

source: http://www.santanvalleytoday.com/



ADULT VACCINATION: WHY YOU NEED YOUR SHOTS

Ask five of your friends if they are up to date on their immunizations, and the response you will most likely hear is : "Adults need vaccines?" Yes - and the sooner the better, experts say. Many adults assume they are already immunized against certain illnesses because they were vaccinated regularly as children. Trouble is, some vaccinations wear off - unlike the immunity you attain from having an actual disease, which usually lasts a lifetime. Here are vaccines the CDC recommends for women ages 19 and older. Your doctor can help you decide which ones fit your personal health needs.

1. Tdap Vaccine: Tetanus, Dephtheria and Pertussis

It protects you from tetanus and diphtheria. Due to recent outbreaks of pertussis, protection against the virus was added to this vaccine in 2005. A single dose of Tdap is folled by a booster every 10 years.

2. Hepatitis B Vaccine

This severe liver disease is transmitted through contact with an infected person's bodily fluids, such as blood and semen. There are three shots total - an initial vaccine, one shot a month later, and another four months after that.

3. Hepatitis A Vaccine

The hepatitis A virus is usually spread by what's called the fecal-oral route: when the stool of an infected person comes into contact with another's mouth, including in food and water. The initial vaccine is followed by one more inoculation six months later.

4. Pneumococcal (PPSV) Vaccine

Pneumococcal disease can result in long-term problems like brain damage, hearing loss, limb loss or death. This vaccine is very good at preventing severe cases and hospitalization, but it's not guaranteed to prevent infection and symptoms in all people. A one-time shot for people 65 years and older; two shots for those aged 19-64 with certain health problems.

5. Influenza Vaccine

Influenza is a highly infectious respiratory infection that kills 36,000 Americans each year. Spread easily through coughs and sneezes, it's also transmitted by touching a contaminated object, then touching your mouth, nose or eyes. The vaccine is updated every year to protect against new flu strains.

6. HPV Vaccine (Human Papillomavirus)

HPV is actually a group of viruses that includes 100 different strains, 40 of which are sexually transmitted. About 20 million Americans are now infected with HPV, and another 6 million become infected each year, according to the CDC. For both females and males, three shots are needed - an initial shot followed by a second one 1-2 months later, and the third dose six months after the first.

7. MMR Vaccine: Measles, Mumps, Rubella

Measles is still a common disease in many parts of the world, and outbreaks are common. It's spread by breathing in the virus, when an infected person sneezes, coughs or speaks. Rubella can cause miscarriage in pregnanat women or serious birth defects in their fetuses. One shot is required after age 50. If you're 19-49 years old, you'll need one shot and possibly another 28 days later.

8. Varicella Vaccine

About 8-9 of every 10 people who are vaccinated are completely immunized against chicken pox. If a vaccinated person does get the disease, it is usually a very mild case. Two shots are required - an initial vaccination with a second shot 4-8 weeks later.

9. Zoster Vaccine

If you've had chicken pox, you can develop shingles, a reactivation of the varicella zoster virus. Shingles occurs most commonly in people 50 years or older and those with medical conditions that keep the immune system from working properly or who take immunosuppressive drugs. One shot is required.

source; http://www.lifescript.com/



6 SURPRISING SLEEP WRECKERS

Do you wake up in the morning feeling more tired than you did when you went to bed? If so, something is disturbing your sleep. But do you know what it is? Some reasons for sleep loss are obvious - espresso nightcaps, wailing newborns, and insensitive neighbors playing the drums. But the causes of sleep loss aren't always so clear. People often wake up in the night without realizing it. You can be awake one or two minutes at a time in the night and you won't remember it the next day. While some of these unremembered wake-ups are normal, too many will leave you chronically exhausted. Many common causes of sleep loss result in just this sort of brief, hard-to-catch awakening - making it even harder to sort out the cause. Here are six surprising causes of distrubed sleep:

1. PETS IN BED: While lots of people let their pets snuggle in bed with them for comfort, evidence suggests that animals in bed make it harder to sleep. Animals just don't have the same sleep and wake cycles that we do. If you can't bear to kick your pets out of the bedroom, which is ideal, at least set up a new spot for them on the floor.

2. ALCOHOL AND NIGHTCAPS: As a cause of slep loss, this is often a surprise to people. Doesn't drinking wine make you drowsy? The body's response to alcohol is more complicated than you might think. Alcohol affects the rhythm of sleep. It acts as a sedative at first, but then a few hours later when blood alcohol levels drop, it will wake you up again.

3. UNDIAGNOSED GERD: People who have GERD - gastroesophageal reflux disorder - often find the nights difficult. Once they are lying down, the acid can back in to the esophagus, causing heartburn and pain. If you have GERD that is interrupting your sleep, getting treated for it is important. Not only will treatment help you sleep, but it will reduce the risk of serious health problems later.

4. MEDICINE, VITAMINS, SUPPLEMENTS: Some of the most commmon causes of disturbed sleep are in your medicine cabinet, but you might not suspect them at all. Common drugs, like steroids, can keep you up at night. Despite being called "narcotics," so can opioid drugs for pain. While they relieve pain, they can also lead to sleep apnea. If you are having chronic sleep problems, go to your doctor with a list of all the medicines, vitamins, and supplements that you use. Ask if any of them could be causing your sleep problems.

5. PAIN - EVEN MILD PAIN: Just about any painful condition can cause disrupted sleep. Headaches, back pain, arthritis, fibromyalgia, and menstrual pain are all common causes. Pain signals sent out by your body can fragment your sleep, reducing the amount of time you spend in deep, restorative sleep. You might not wake up, but your sleep will be less restful.

6. BEING EXHAUSTED - AS OPPOSED TO SLEEPY: Contrary to what people think, being exhausted doesn't necessarily make people sleep better. There's actually a big difference between being exhausted and being sleepy. Regardless of how worn out you feel, always take some time to unwind. It could save you lots of tossing and turning late.

There are plenty of other causes of disturbed sleep. The important thing is to take action. If you're having trouble sorting out what could be causing your disrupted sleep, ask your doctor or schedule an appointment at a sleep clinic.

source: www.webmd.com

TOP 15 HEARTBURN REMEDIES

Despite humouous commercials touting heartburn remedies with funny words like "plop-plop" and "fizz-fizz," heartburn is no joke. More than 60 million Americans suffer from it as least occasionally, according to the American College of Gastroenterology. Heartburn, also known as acid indigestion, occurs when acidic stomach juices flow backward into the esophagus, irritating the esophageal lining. The resulting pain can be uncomfortable, annoying or excruciating. You could also feel a bitter or acidic taste in the back of your throat or the awful sensation of food or liquid washing back into your mouth and down the gullet. In fact, frequent heartburn (two or more times a week) and food sticking in the throat are signs of gastroesophageal reflux disease (GERD). Untreated, these problems can lead to more serious problems, including strictures, ulcers, cancer and pneumonia. Before your heartburn goes from bad to dire, learn a few heartburn remedies that treat the symptoms.

1. UNDERSTAND CAUSES OF HEARTBURN AND GERD: Under normal circumstances, the valve between your esophagus and stomach acts as a gate to block stomach acid from traveling back into the esophagus. With GERD, the valve relaxes too much, allowing stomach contents to flow the wrong way.

2. EAT SMALL PORTIONS AND CHEW THEM SLOWLY: Large meals bring on large amounts of acid. Stuffing your stomach also adds abdominal pressure and increases acid reflux.

3. ADD MORE FIBER TO YOUR DIET: The more fiber you eat, the less likely you'll have GERD.

4. SEED OUT A FEW SPECIAL FOODS: A few specific fruits and vegetables serve as natural heartburn remedies. Apples, cranberries and cardamom can help heartburn. Blackberries are another go-to food, because they contain compounds that help heal the esophagus. Put carrots and kale on your list. Their beta-carotene and other nutrients can help repair acid-damaged tissue.

5. LISTEN TO YOUR SYMPTOMS: Studies show tha acidic and spicy foods don't appear to increase gastric acid. Nonetheless, some heartburn sufferers say that spicy foods, tomato products and citrus trigger problems. If that's your case, eliminate them from your diet on a trial. Otherwise, cutting them out robs you of some essential nutrients.

6. DROP A FEW POUNDS: Lugging extra weight increases abdominal pressure and strains the lower esophageal sphincter.

7. ACT LIKE A DETECTIVE: You're feeling the burn, but was it chocolate, coffee, mints, pizza or something else that triggered it? The foods and conditions that cause your pain probably aren't the ones affecting friends and neighbors. To find your triggers, keep a heartburn journal. Record symptoms, their severity and possible causes. Pinpoint what you ate or drank, how fast and the amount. Then look for trends.

8. FIND OUT IF MEDICATION IS TO BLAME: Both prescription and over-the-counter medications can affect the LES or increase acid production. Drugs that treat high blood pressure, asthma, inflammation and osteoporosis frequently fan the heartburn flame.

HEARTBURN DON'TS

1. DON'T REV UP ACID PRODUCTION: If you drink alcohol, stop. Give up red and black pepper and coffee for a few weeks to see if that brings relief.

2. DON'T SMOKE: As if you needed another reason to quit! smoking inhibits production of saliva, one of your body's natural protective barriers against insults to esophageal lining.

3. DON'T EAT AFTER-DINNER MINTS: Just say no to spearmint, peppermint and other foods that decrease LES function by triggering the release of hormones or affecting chemical pathways allowing the sphincter to relax and food to wash backward.

4. DON'T WEAR TIGHT CLOTHING: Squeezing into too tight clothing increases abdominal pressure, just like a large meal does.

5. DON'T EAT BEFORE BED: No lying down before digesting your meal. Finish eating 2-3 hours before snoozing.

6. DON'T COUNT ON MILK TO COAT YOUR STOMACH: Some heartburn remedies are old wives' tales - milk, for instance, actually causes your stomach to make more acid.

7. DON'T HESITATE TO SEEK MEDICAL HELP: Untreated GERD can lead to serious complications, such as bleeding, difficulty swallowing, obstruction of the esophagus, cancer, shortness of breath and throat hoarseness.

Many heartburn sufferers need more than lifestyle changes for relief. Your doctor can recommend prescription or over-the-counter medications. If the first drug doesn't relieve your discomfort, don't give up. Many drugs can solve your problem. For more information about heartburn and heartburn remedies, see your doctor and visit the websites of the American College of Gastroenterology and the National Heartburn Alliance.

source: www.lifescript.com

10 TIPS TO IMPROVE YOUR HEART HEALTH

Take this opportunity to evaluate what you can do to improve your overall health by taking better care of your heart. Here are 10 tips to get started.

EAT FISH. Try to eat fish twice a week. Fish that are high in omega-3 fatty acids, like halibut or salmon, may reduce the risk of heart disease.

ADD FRUIT. Fruit is great to have on hand as a quick, healthy snack option. It is also a nutritious, naturally sweet addition to breakfast, lunch or dinner meals.

AVOID UNHEALTHY FATS. Choose foods that contain little to no saturated fat and no trans fat, both of which are linked to raising bad cholesterol.

MIX IT UP. Swap unhealthy snacks for healthy choices. For instance, instead of chips, grab a handful of unsalted mixed nuts, which are high in healthy fats that may support heart health.

ASK QUESTIONS. Don't be afraid to be proactive and check with your physician about steps you can take toward a healthier heart. Your doctor can recommend lifestyle changes to help lower cholesterol. Also, make sure to get regular cholesterol and blood pressure screenings.

BE WHOLE-HEARTED. Add whole grain oats to your diet. Oats contain beta glucan which is a soluble fiber that helps naturally remove bad cholesterol. So whether it's a bowl of oatmeal or a bowl of whole grain oat cereal, oats help support heart health. Three grams of soluble fiber daily from whole grain oat foods as part of a diet low in saturated fat and cholesterol may reduce your risk of heart disease.

TAKE BABY STEPS. Small changes can make a big impact on your health. For instance, when making a salad refrain from using creamy dressings, which can turn a meal into one that's unhealthy for your heart. Instead, use olive oil, which is a healthier alternative.

SELECT HEALTHY OPTIONS. Make good decisions while dining out; order foods that are steamed or grilled rather than fried or sauteed in unhealthy oils. Ask how your meal is going to be prepared before you order. Feel free to ask for substitutions.

FEEL THE BURN. Remember to exercise. Incorporate fitness into your life so it becomes a part of your daily schedule. No time for formal workout? Just get on your feet more throughout the day!

PUT OUT THE FIRE. Smoking automatically increases your risk of heart disease regardless of what foods you eat or how much you exercise.

source: www.usaweekend.com

HAPPY FATHER'S DAY - JUNE 17, 2012

FLAG DAY

Flag Day - the anniversary of th Flag Resolution of 1777 - was officially established by the Proclamation of President Woodrow Wilson on May 30th, 1916. While Flag Day was celebrated in various communities for years after Wilson's proclamation, it was not until August 3rd, 1949, that President Truman signed an Act of Congress designating June 14th of each year as National Flag Day.

source: www.usflag.org

REDUCING STRESS

Yoga classes or a run on your treadmill are great ways to lower your general stress level. But what you can do for stress on the go? The following tips can help you reduce your stress anytime, anywhere.

1. Do a quick breathing exercise. Take several slow, deep breaths and release a little more tension each time you exhale.

2. Play your favorite song. Listen to something that puts you in a good mood.

3. Draw a picture. Doodle, scribble, or draw an image of your problem going away.

4. Go for a walk. Just a 10-minute walk can help you gain perspective.

5. Talk it out. Talk to someone about what's bothering you.

6. Stretch. You can do stretches anywhere: at work, in the car, or waiting in line.

7. Avoid stress in the first place. For instance, if traffic makes you stressed, try another route.

8. Give yourself a quick massage. Massage your temples or neck.

9. Close your eyes. Sometimes, just taking a moment to close your eyes can help you take a step back.

10. Write it down. Try writing out your feelings. Don't worry about how good your writing is. Just get it on the page.

You may not be able to add hours to the day, but with simple stress-relieving techniques, you can lower your stress level and get more enjoyment out of the hours you have. Remember to take time for yourself, breath and live in the moment, don't worry about the next!

source: www.chicagonow.com

CONGESTIVE HEART FAILURE

Congestive heart failure is a serious disease and life-threatening symptoms can occur without warning. Congestive heart failure, also called heart failure and congestive heart disease, is caused by damage to your heart. Conditions that can damage your heart include coronary artery disease, heart attack, heart valve disease, and heart infection. Congenital heart diseases can also lead to congestive heart failure, as can cardiomyopathy, an enlargement or scarring of your heart muscle. When your heart is damaged, it can't pump blood effectively. Blood begins to back up in your body and you may start to notice symptoms such as:

1. Chest pain

2. Fatigue

3. Loose cough and difficulty breathing because of buildup of fluid in your lungs

4. Swelling of your feet, ankles, legs, arms, belly, and face

5. Weight gain

If you have congestive heart failure, you are not alone. Nearly five million Americans have the disease. It is most common in people older than 65 years of age, according to the Heart Failure Society. Any disease or condition that increases the risk of developing heart disease also increases your risk of congestive heart failure. You might be at risk if you have any of the following:

1. African American ancestry

2. Coronary heart disease

3. Diabetes

4. Excessive alcohol consumption

5. High cholesterol

6. Personal or family history of heart disease or heart attack

7. High blood pressure

8. Obesity

9. Sedentary lifestyle

10. Smoking

11. Kidney disease

12. Heart arrhythmias

When you have congestive heart failure, you may not have the energy or strength to do all you want to do. You may also have episodes of life-threatening problems, such as fluid buildup in your lungs. Fortunately, you can help improve your heart function and symptoms with treatments that can boost your energy level and help you live the most active life possible. Treating congestive heart failure often involves treating the underlying cause if possible. For most people with congestive heart failure, medications are the cornerstone of treatment.

Despite your best efforts and treatments, sometimes congestive heart failure progresses. If this happens, palliative care and hospice care are available. These team approaches provide comfort and support to improve the overall quality of life for people with end-stage congestive heart failure. This type of care is often provided at home.

source: www.localhealth.com

7 EASY WAYS TO EXTEND YOUR LIFE SPAN

It is not just about living longer, after all the average Americna lifespan has been on the rise for decades. Today we live to an average age of 78 years old. But the kicker isn't just that we're alive, but how we're living. Are we ravaged with disease, dosed up on medications, and crippled by age, or are we enjoying this beautiful life? Disease and illness are opportunistic, that is they only attack when our defenses are down. The more healthy you are, the less likely you are to be plagued with illnesses that take away your quality of life and the more likely you are to extend your lifespan and feel good for the entirety of your journey.

1.GO MEAT FREE: Study after study have come out in recent years documenting the problems with eating meat. Even more potent evidence of wherther meat is healthful or not came in a recent huge study published in the Archive of Internal Medicine, which pointed to the innate health risks associated with eating meat. Eating one serving per day of unprocessed red meat increased your risk of premature death by 13 percent. If that meat was processed then your risk increased by 20 percent. By replacing that serving with fish the risk went down by 7 percent but even better, by replacing meat with nuts it went down 19 percent, and beans it went down 10 percent.

2. STAND UP: In the past few years medical researchers have begun to tie sitting to premature death, but a recent study does a precise job of breaking down the numbers. If you sit more than 11 hours per day, you're 40 percent more likely to die over the next three years, according to Yahoo News.

3. KEEP IT WHOLE: This is the first generation that by regularly eating nothing but processed foods and it comes with a lot of problems. First, processed foods are less likely to fill you up and that's why nearly one third of the American population is overweight. Obesity is the easiest way to end your life because it leads to diabetes, heart disease, and certain kinds of cancers. Processed foods also tend to lack the nutrient density we need to get and stay healthy.

4. STRENGTHEN YOUR BRAIN WITH MEDITATION: It has been found that long term meditators have larger amounts of gyrification or "folding of the cortex." This is a good thing. Folding of the cerebral cortex allows for us to process information faster than people who do not meditate - it allows us to strengthen our brains.

5. AVOID SLEEPING PILLS: Those that take sleeping pills could be four times more likely to die prematurely, according to a large new study. The study isn't claiming that sleeping pills actually cause death, but rather, they are linked to early death, though they have been proven to cause depression and decreased driving skills. Those that took them just twice a month were still two times more likely to die early. Researchers aren't sure why, but it also increased the risk of cancer by some 35 percent.

6. GET OUTSIDE: Vitamin D deficiencies can cause a host of diseases and all our indoor time seems to be impacting rates of this critical deficiency. Vitamin D is a mysterious nutrient in that the most available source doesn't come from food, but from the sun. If your're stuck in the office most of the day, you still need Vitamin D. Both salmon and eggs are good sources of the nutrient.

7. KNOW YOUR FOUR RISK FACTORS: Heart disease is the number one cause of death in the U.S. A study published in the New England Journal of Medicine says that your risk of a heart attack is actually defined at a young age. Four risk factors including elevated blood pressure, cholesterol, smoking, and diabetes, along with whether you are male or female, can show your predetermined risk by midlife. The study reports that those who have at least two of these risk factors by middle age, considered between 45 and 55, are 50 percent more likely if they are a man and 30 percent more likely if they are a woman, to have a heart attack in their remaining lifespan. Even just one risk factor dramatically increases your risk, and by middle age 95 percent of us have at least one risk factor. For those that have none of these risk factors, heart attack risk falls to 0 percent.

source: www.blogs.discovery.com

10 HEALTH SYMPTOMS WOMEN SHOULDN'T IGNORE

You work hard taking care of your family, friends and work. But are you taking care of yourself? Too often we ignore symptoms because we're just too busy to bother getting checked out. That can be a big - possibly fatal - mistake. More often than not, it's the smart, educated women who put off going to the doctor, even when it should be a top priority. But not addressing a mysterious problem can be dangerous - and can even lead to a chronic or fatal disease. Check out these symptoms women shouldn't ignore:

1. ACUTE FATIGUE. Let's face it, women are used to being tired. Overload leads to fatigue, but when low energy and exhaustion are chronic and continue for more than two weeks, see a doctor. Acute fatigue can be a difficult symptom to diagnose, but that doesn't mean you should ignore it. I t can indicate hypothroidism, which can be treated with a hormone, or anemia, which is treatable with iron or vitamin B12 shots. More seriously, it can be a sign of depression, sleep apnea, heart disease or even lung cancer.

2. RECTAL BLEEDING. Women who've had hemorrhoids while pregnant might dismiss rectal bleeding as a sign of a new hemorrhoid and not take it seriously. Rectal bleeding can indeed indicate a hemorrhoid, but it can also be a sign of colon or rectal cancer, which is curable if caught early. If you experience rectal bleeding, see a doctor right away. Even if it's just a hemorrhoid, it still needs to be treated.

3. ABDOMINAL BLOATING AND PAIN, CHANGE IN BOWEL HABITS. Like rectal bleeding, abdominal bloating and pain or a change in bowel habits can indicate something serious like colon cancer. These symptoms also can signal ovarian cancer, imflammatory bowel syndrome or diverticulitis. If you experience abdominal bloating or a persistent change in bowel habits, such as constipation, make an appointment with your doctor.

4. PAIN OR DISCOMFORT IN CHEST. Heart disease may be the No. 1 killer of American women, but most women still don't think about it happening to them. The signs of coronary artery disease, which can lead to a heart attack, are typically much more subtle in women than in men. Women might misdiagnose the discomfort as acid reflux or a "burpy" sensation. If you're having trouble exerting yourself, have some discomfort or pain in your chest, or you're just not feeling normal, see a doctor immediately.

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

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

7. PELVIC PAIN DURING INTERCOURSE. It's not normal to have pelvic pain during sex, so pay attention if this symptom occurs. If pelvic pain happens during deep penetration, it could indicate pelvic inflammatory disease (PID), endometriosis, an ovarian cystor cervicitis, and infection of the cervix. Pelvic pain upon entry can mean a vaginal infection or a hormone deficiency. If sex is painful, don't shrug it off - go to the doctor. An untreated infection can lead to infertility.

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

9. BREAST LUMPS. Know your breasts intimately. Examine them monthly to detect any new masses or lumps. Check with your doctor to determine how often you should be getting mammograms. Potentially cancerous lumps usually feel like small stones or rocks in your breast. Non-cancerous lumps are typically more tender and change with your menstrual cycle. This is not always the case, so check with your doctor if a new lump appear.

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

As a woman, your health concerns are as unique as your body. How you take care of yourself has a huge impact on your future, affecting everything from your ability to have children to your risk of heart disease. There's no substitute for good health, and when it's gone, it's often gone for good. Don't let it pass you by.

source: www.lifescript.com

8 THINGS YOU DON'T TELL YOUR DOCTOR - BUT SHOULD!

You have no problem telling your doctor about the pain in your right arm. But the pain down there? Forget it - it'll probably go away. Choosing not to tell your doctor the whole truth can hurt you. Find out the top 8 health-related secrets you shouldn't keep. So often patients don't talk to their doctors because they are afraid of the answer or what the physician will think of them. What are you keeping from your doctor? And why is it important to mention? We asked physicians what they need to know about their patients. Here are 8 things you should ALWAYS bring up:

1.YOU'RE TAKING VITAMINS, HERBS OR SUPPLEMENTS. You pop a daily multivitamin, an herbal supplement for sleep and a powder to improve memory. They're harmless, right? Not always. Supplements can cause symptoms and interfere with some medications.

2. THERE'S BLOOD IN YOUR STOOL. Most of us steer clear of potty talk - even with our doctors. Blood in the stool is a symptom of colorectal cancer, which is curable when caught early. So mention ANY change in bathroom habits to your doctor.

3. YOU'RE DEPRESSED. So you've been feeling a little down; it'll pass you think. Besides, why bother your doctor with it? Emotions can affect your physical health, and depressed people often feel fatigued, lose their appetite or have stomach aches. If your doctor doesn't know you are depressed, you may have to undergo unnecessary tests or medications. If you'r not comfortable mentioning it at the appointment, bring a friend or family member for support.

4. YOU'RE WORRIED ABOUT SOMETHING YOU READ ON THE WEB. Many people go online first to diagnose health problems. Would your doctor be offended? Not at all! Most doctors say they like well-informed patients. Just say, " I saw something on the Internet. Do I need to be concerned?" Also, remember much of what you read online is general.

5. YOU DON'T EAT RIGHT AND EXERCISE REGULARLY. That morning donut and coffee ritual? Those couch potato nights? Admit them to you doctor. People often lie or omit information because they don't realize how harmful those habits really are. Even if weight isn't an issue, talk to your doctor about your diet. Unhealthy eating habits are linked to chronic diseases, such as heart attacks, diabetes and more.

6. YOU'VE STOPPED TAKING YOUR MEDICATION. Instead of telling the doctor, some patients act on their own. That's one of the most dangerous things you can do. The medicine your doctor prescribes is designed to keep you healthy - and the side effects you've heard about might be rare or insignificant. If you're having problems with medication, ask to be switched ot another that won't affect you the same way.

7. YOU'RE NOT INTERESTED IN SEX LATELY. People are pretty open about their physical complaints, but they're not so open about sexual issues. People need to talk about emotional and sexual health with their doctor, because it can be a symptom of a physical problem. Loss of desire can signal health issues, such as chronic stress, anxiety, depression or even anorexia. Some pre-menopausal symptoms in women can also cause sexual problems.

8. THAT SURGERY YEARS AGO DOESN'T MATTER. When you see your doctor, especially for the first time, share the details of your medical history - including the tonsillectomy you had at age 4. Your physician needs background information to diagnose and prescribe the best treatment for you. Write down your history beforehand, so you don't forget to mention something important. How detailed should you be? Tell the doctor about any major illnesses in your immediate family and your previous major illnesses, past surgeries and current conditions. List all medications you're taking, including vitamins and herbal supplements, along with any adverse reactions you've had. Had any recent X-rays or medical tests? Bring the films or results, if possible. Besides medical history, jot notes about current symptoms. If you walk in with a record - even just some notes - you'll be taken a lot more seriously by the doctor.

source: http://www.lifescript.com/