MYTHS ABOUT RESTLESS LEGS SYNDROME

Mention "restless legs syndrome" and giggles and guffaws often follow. The disorder, characterized by painful, crawling sensations in one or both legs combined with an irresistible urge to move the limbs, is common - and widely misunderstood, doctors say. A significant portion of the public doesn't consider restless legs syndrome a real medical condition.

Moderate to severe restless legs syndrome (RLS) symptoms are present in about 3% of the adult population, and a milder form affects 5%. Symptoms occur while sitting for long periods, and are felt more often during evening hours. Despite scientific evidence, misconceptions about RLS abound, including that it affects only adults and pregnant women.

Here are 8 common myths about RLS:

1. The condition was concocted by the pharmaceutical industry to sell drugs: Not so. RLS was first described by an English physician in 1672. It was later suggested to be a neurological disorder and dubbed "restless legs syndrome" by a Swedish neurologist in 1945. In 2003, RLS was established as a neurological condition at a National Institutes of Health conference. Progress is underway to create a laboratory test to confirm a patient's diagnosis.

2. Symptoms are always mild: Contrary to popular opinion, RLS symptoms are deeply unpleasant in some patients. A health survey of 15,000 RLS patients revealed that their quality of life was similar to that of patients with other chronic disorders, such as type 2 diabetes and clinical depression. They often experience insomnia, fatigue, agitation and loss of energy.

3. It affects only pregnant women: Although there is a "huge connection" between pregnancy and RLS - pregnant women have about five times the risk of getting the disorder - the syndrome also affects men, children and women who aren't pregnant. About 20% of pregnant women get RLS. For most of them, the condition is transient and disappears post-pregnancy.

4. RLS is an autiommune disorder: RLS is not an autoimmune disease, but some autoimmune diseases are associated with it and may aggravate the condition. Autoimmune diseases commonly associated with RLS are Sjogren's syndrome, celiac disease, and rheumatoid arthritis.

5. It runs in families: RLS is genetic in up to two-thirds of patients, meaning a parent, sibling, grandparent, aunt or uncle may have it too. Patients with familial RLS also had the disease longer and experienced more severe symptoms. A familial trait is one in which one or more cases show up among relatives. Researchers aren't certain about how much of a familial trait is caused by genes. Some researchers aren't sure about the familial connection at all.

6. The condition affects only adults: Although more common in adults, RLS affects about 2% of children 8-17 years old. Many experience moderate to severe symptoms. It is more common than epilepsy and diabetes in children. Attention-deficit hyperactivity disorder and depression are more common in children diagnosed with RLS, due to sleep deprivation caused by RLS.

7. All fibromyalgia patients get RLS: Just because you have fibromyalgia doesn't mean you will get RLS. 20-40% of fibromyalgia patients do get it, though. Pain, a key symptom of fibromyalgia, may aggravate RLS, but that connection is uncertain. On the flip side, most people with RLS do not have fibromyalgia.

8. Athletes are more prone toward RLS: Not true, according to experts. Athletes may experience a muscle pull, sprain or tendonitis that hurts more in the evening hours, causing a jock to think the problem is RLS. How to tell the difference? RLS symptoms are relieved by movement. The opposite is true with other conditions.

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



ARTHRITIS REMEDIES: 10 FOODS THAT HELP AND HURT

People who suffer from arthritis are familiar with the pains, cracks and pops that define the condition. But small changes in your diet can yield big rewards in managing the disease. You may not be able to toss your Tylenol, but a diet rich in these foods can make you healthier and maybe lighter. After all, every pound you carry around your belly puts 10 pounds of pressure on your joints. Here are 7 arthritis foods to stock up on...

1. FATTY FISH (salmon, herring, sardines): or any food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds. Omega-3s decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it.

2. EXTRA VIRGIN OLIVE OIL: Olive oil contains oleocanthal, which blocks enzymes involved in inflammation. Since olive oil is not calorie-free, don't douse your food with it. One tablespoon a day is a good amount for an optimal arthritis diet.

3. SWEET PEPPERS, CITRUS FRUIT AND OTHER VITAMIN C-RICH FOOD: Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis. Try for 200-500 milligrams a day.

4. BRAZIL NUTS: Brazil nuts contain huge amounts of selenium. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer.

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

6. TART CHERRIES: The magic ingredient is anthocyanins, the pigments that give cherries - and grapes, black raspberries and eggplant - their vibrancy. They are also powerful antioxidants that cut inflammation.

7. GREEN TEA: Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of arthritis. Drink 3-4 cups a day. Skip the decaffeinated version, which robs the tea of some of the helpful nutrients.

FOODS TO AVOID:

1.SHELLFISH, RED MEAT(only if you have gout): Gout results from the build-up of uric acid in the blood, which forms crystals that painfully settle in the joints. Purine, a coupound that's abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. These foods are no-nos for people at risk for or suffering from gout.

2. SUNFLOWER, SAFFLOWER, CORN, and SOYBEAN OILS: They're high in omega-6 fatty acids, which increase inflammation. These oils are prevalent in U.S. made baked goods and snacks.

3. SUGAR: Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn't last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar is also high in calories, which leads to weight gain and added pressure on your joints.

source: www.lifescript.com

DIET, EXERCISE AND MEDICATION CAN TREAT OSTEOPOROSIS AND OSTEOPENIA

Osteoporosis, which means "porous bones," is a condition causing bones to gradually thin and weaken. This condition makes you more susceptible to fractures. About 1.5 million older people in America suffer from fractures each year. The medical expense of treating broken bones from osteoporosis is as high as $18 billion each year, according to the U.S. Surgeon General

Osteopenia is a condition that happens when the bone becomes naturally thinner as we age. Existing bone cells are reabsorbed by the body faster than new bone cells can be made. As this begins to happen, bones begin to lose minerals, structure and mass, making them weaker and more susceptible to breaks. Osteopenia is bone density that is lower than normal but above levels for osteoporosis. Bone cell loss speeds up for women during horomonal and menopausal changes. Bone cell loss can happen to men, too. Metabolism problems that interfere with the body's absorption of enough vitamins and minerals can impact bone strength. Medications with steroids and chemotherapy may also adversely affect bone health. Anti-seizure medication and prolonged immobility due to illness can also increase bone loss.

A family history of osteoporosis, being thin and white or Asian, and engaging in limited weight-bearing activities increase the risk of osteopenia and, perhaps osteoporosis. Smoking, regularly drinking carbonated beverages and excessive use of alcohol may also contribute to the risk. As with any disease, early detection and treatment is the key.

The best way to fight the loss of bone density is to be proactive at an earlier age. Bone development peaks in your 30s. Healthy diet including calcium-rich foods, weight bearing exercise and a daily dose of sunlight, which gives you Vitamin D and will help to keep bones stronger. Keep these good habits throughout your life to make bone health the least of your worries.

Osteopenia and osteoporosis can be detected through bone mineral density testing. Doctors may recommend treatments such as calcium and Vitamin D supplements, as well as "bone-friendly" medications.

source: http://www.redding.com/



TOP 10 FOR HEALTHY HAIR

"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen. Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of your new hair, skin and nail growth is the nutrients that you eat. If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body - inside and out. If you were born with fine, thin hair, you will never have rope-thick tresses - no matter what you eat - but well balanced diet that includes plenty of growth-promoting protein and iron can make a difference, say nutrition and hair experts.

1. SALMON: When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. Essential omega-3 fatty acids are needed to support scalp health. A deficiency can result in a dry scalp and thus hair, giving it a dull look.

2. DARK GREEN VEGETABLES: Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.

3. BEANS: Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

4. NUTS: Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

5. POULTRY: Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

6. EGGS: When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.

7. WHOLE GRAINS: Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

8. OYSTERS: Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair. The key to their love and hair-boosting abilities is zinc - a powerful antioxidant. You can also get zinc from beef and lamb.

9. LOW-FAT DAIRY PRODUCTS: Low-fat dairy produts like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

10. CARROTS: Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

When it comes to foods for healthy hair and beauty, variety is the best way to go. An overall valanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy.

source: www.webmd.com

UNDERSTANDING COMMON FOOD ALLERGIES

More than 12 million Americans have food allergies; millions more have food intolerances. What's the difference? In short, allergies can be deadly; intolerance often is a digestive problem, more annoying than serious. But how you know which you have, and what can you do about it? Here is a guide:

ALLERGIES

A true food allergy is the body's mistaken notion that food is an invader or an attacker. The immune system snaps into fighting mode. It produces a protein called Immunoglogulin E that attaches to blood and other cells and sends out histamine and other chemicals in a futil attempt to protect the body. The chemicals cause itchiness, hives, breathing difficulties, tightness in the throat and swelling of the tongue and face. In extreme cases, a reaction causes death. So what can you do? Learn the foods that might harm you and avoid them. If you slip up, a doctor can prescribe a fast-acting antihistamine and an epinephrine auto-injector to carry with you in case of accidental exposure. Epinephrine treats the rare but dangerous drop in blood pressure and breathing problems. How can you tell what's causing your allergy? Get ready to play detective, because allergens are sneaky. Allergens have non-food sources too. Where else can allergens hide?

1. MILK: In deli meats, nondairy whipped topping, grilled restaurant steaks

2. EGGS: In pasta

3. PEANUTS: In Asian food, ice cream, baked goods

4. TREE NUTS: In BBQ sauce, cereals, crakers

5. FISH/SHELLFISH: In salad dressings, steak sauce

6. SOY: In sauces, soups, peanut butter, cereal

7. WHEAT: In hot dogs, imitation hot dogs, ice cream

FOOD INTOLERANCES

Unlike allergies, food intolerances are not life-threatening. Symptoms often occur long after you've eaten - even the next day. They are vague, ranging from bloating and diarrhea to headaches and lethargy. Although the immune system is sometimes involved, the protein IgE is not. Any food can cause intolerance and it can start at any age. With intolerance, you may be able to eat small amounts of the offending food, like a scoop of ice cream, without a reaction. Here are common intolerances that may trigger reactions:

1. LACTOSE INTOLERANCE

Reactions: Gas, bloating, abdominal disconfort, diarrhea

Sources: Milk, yogurt, ice cream, sour cream and other dairy foods

2. MSG (Monosodium Glutamate) INTOLERANCE

Reactions: Headache, flushing, chest discomfort

Sources: Canned soups, processed meats, Asian restaurants, frozen meals, packaged flavor enhancers

3. SULFITE INTOLERANCE

Reactions: Severe constriction of the airways in people with asthma

Sources: Red wines, dried fruits and packaged foods

4. HISTAMINE INTOLERANCE

Reactions: Headache, flushing, runny nose, diarrhea

Sources: Some wines, cheese, tuna, mackerel

5. GLUTEN INTOLERANCE

Reactions: Gas, bloating, abdominal discomfort, diarrhea

Sources: Wheat, rye, barley, beer, salad dressings, cold cuts, hot cocoa mixes and canned soups

Whichever you have - an allergy or intolerance - work with your doctor to identify the foods that trigger a reaction, learn where they lurk and avoid them as you would a patch of poison ivy.

source: www.lifescript.com

HEALTHY LIFESTYLE URGED FOR CANCER SURVIVORS

The American Cancer Society has issued new guidelines encouraging doctors to talk to cancer patients about the benefits of eating right, exercising, and losing weight, when it comes to preventing the disease from coming back. Experts are referring to strong evidence that exercise and eating healthy helps prevent recurrence of the disease.

Dr. Omer Kucuk, an oncologist at Emory University who has done research on the effect of nutrition on prostate cancer, shared: "Usually, the last thing on their mind is to talk about diet and exercise." What doctors normally focus on, he added, is surgery, chemotherapy, or other treatments.

While officials of the American Cancer Society have long been advocates of healthy eating and exercise as a way to prevent the onset and recurrence of certain cancers, the group did not believe that there was enough research to support a strong statement for cancer survivors, at least until now.

In the last five years, there have been more than 100 studies involving cancer survivors, many of which associated exercise and/or healthy diet with lower recurrence rates for cancer, as well as longer survival. Most of these studies looked at breast, prostate, and colorectal cancer, and involved observational studies. While these studies cannot prove a cause and effect, the volume of research was defined as "compelling."

Colleen Doyle, director of nutrition and physical activity for the American Cancer Society, shared: "We've got enough data now to make these recommendations."

source: http://www.hometestingblog.testcountry.com/ 

10 PROBLEMS THAT COULD MEAN ADULT ADHD

Many people think of rowdy kids who can't sit still when they think of attention deficit hyperactivity disorder, or ADHD. But the fact is, symptoms of ADHD can linger into adulthood. Many adults with ADHD don't realize that many of the problems they face, including staying organized or being on time, are symptoms of adult ADHD. While experts don't know for sure what causes ADHD, they believe genes may play an important part in who develops attention deficit hyperactivity disorder. Environmental issues, such as exposure to cigarettes, alcohol, or other toxins while in the womb, may also play a role. Unlike other psychiatric disorders, including anxiety and depression, ADHD doesn't begin in adulthood. So symptoms must have been present since childhood for a diagnosis of adult ADHD to be made. The conventionally used diagnostic criteria for ADHD, including the most common symptoms, were developed based on how the condition shows itself in children. These symptoms include forgetfulness and excessive daydreaming, as well as an inability to sit still, or constant fidgeting with objects. Many experts think adult ADHD symptoms manifest themselves differently and more subtly. This can make it difficult to recognize and diagnose adult ADHD.

ADULT ADHD PROBLEM #1: DIFFICULTY GETTING ORGANIZED - For people with ADHD, the increased responsibilities of adulthood - bills, jobs, and children, to name a few - can make problems with organization more obvious and more harmful than in childhood. While some ADHD symptoms are more annoying to other people than to the person with the condition, disorganization is often identified by adults struggling with ADHD as a major detractor that affects their quality of life.

ADULT ADHD PROBLEM #2: RECKLESS DRIVING AND TRAFFIC ACCIDENTS - Attention deficit hyperactivity disorder makes it hard to keep your attention on task, so spending time behind the wheel of a care can be difficult. ADHD symptoms can make some people more likely to speed, have traffic accidents, and lose their driver's licenses.

ADULT ADHD PROBLEM #3: MARITAL DIFFICULTIES - Many people without ADHD have marital problems, of course, so a troubled marriage shouldn't be seen as a red flag for adult ADHD. There are some marriage problems that are particularly likely to affect the relationships of those with ADHD. Often, the partners of people with undiagnosed ADHD take poor listening skills and an inability to honor commitments as a sign that their partner doesn't care.

ADULT ADHD PROBLEM #4: EXTREME DISTRACTIBILITY - Attention deficit hyperactivity disorder is a problem with attention regulation, so adult ADHD can make it hard to make it difficult to succeed in today's fast-paced, hustle-bustle world. Many people find that distractibility can lead to a history of career underperformance, especially in noisy or busy offices.

ADULT ADHD PROBLEM #5: POOR LISTENING SKILLS - Do you zone out during long business meetings? Did your husband forget to pick up little Jimmy at baseball practice, even though you called to remind him on his way home? Problems with attention result in poor listening skills in many adults with ADHD, leading to a lot of missed appointments and misunderstandings.

ADULT ADHD PROBLEM #6: RESTLESSNESS, DIFFICULTY RELAXING - While many children with ADHD are "hyperactive," this ADHD symptom often appears differently in adults. Rather than bouncing off the walls, adults with ADHD are more likely to exhibit restlessness or find they can't relax. If you have adult ADHD, leading to a lot of missed appointments and misunderstandings.

ADULT ADHD PROBLEM #7: DIFFICULTY STARTING A TASK - Just as children with ADHD often put off doing homework, people with adult ADHD often drag their feet when starting tasks that require a lot of attention. This procrastination often adds to existing problems, including marital disagreements, workplace issues, and problems with friends.

ADULT ADHD PROBLEM #8: CHRONIC LATENESS - There are many reasons adults with attention deficit hyperactivity disorder are usually late. First, they're often distracted on the way to an event, maybe realizing the car needs to be washed and then noticing they're low on gas, and before they know it an hour has gone by. People with adult ADHD also tend to underestimate howmuch time it takes to finish a task, whether it's a major assignment at work or a simple home repair.

ADULT ADHD PROBLEM #9: ANGRY OUTBURSTS - Attention deficit hyperactivity disorder often leads to problems controlling emotions. Many people with adult ADHD are quick to explode over minor issues. Often, adults with ADHD feel as if they have absolutely no control over their emotions. Many times, their anger fades as quickly as it flared, long before the people who dealt with the outburst have gotten over the incident.

ADULT ADHD PROBLEM #10: PRIORITIZING ISSUES - Attention deficit hyperactivity disorder can wreak havoc on planning, too. Often, people with adult ADHD mis-prioritize, failing to meet big obligations, like a deadline at work, while spending countless hours on something insignificant, such as getting a higher score on a video game.

Only a qualified health professional can make an accurate diagnosis of adult ADHD, but there are some self-screening tests that may help you decide whether to consult a medical professional about your adult ADHD symptoms. If, after talking with a qualified health professional, you or your loved one is diagnosed with adult attention deficit hyperactivity disorder, you'll need to work together with your doctor to design the best treatment plan.

source: http://www.webmd.com/

HOW DIABETES METERS MEASURE GLUCOSE LEVELS

If you have diabetes, you should have a diabetes meter and know how to use it correctly. Checking your blood sugar levels helps you see how your body reacts to different activities and foods. You can then change your behaviors and diet to avoid fluctuating sugar levels. Monitoring your blood sugar levels also helps you and your doctor decide if your treatment is working or if changes are needed. Currently, there are two types of diabetes meters: Glucometers and Continuous Glucose Monitors.

WHAT IS A GLUCOMETER?

Glucometers are the traditional and most common way to check your blood sugar. Glucometers let you check your sugar levels anywhere, at any time. They are available without a prescription at your local pharmacy.

Glucometers work by using a small blood sample. Traditionally, glucometers use blood samples from your fingertip. However, newer meters can use blood samples from your arm or thigh. Once you have drop of blood, you place it on a test strip and put the test strip in the glucometer. The test strip uses chemicals to test how much sugar is in your blood sample. The glucometer displays the result on a screen. Timing is key when you test, so it's important to have everything ready before you start.

To use a glucometer, you need some supplies, including a lancing device, lances, and test strips. Lances are special needles that prick your skin when you activate the lancing device. The lancing device is usually a spring-loaded device with a release button. You may also need other items, such as a carrying case, a disposal container, and a solution to calibrate your meter to make sure it is accurate. While it may sound complicated, you will manage it with ease after some instruction and practice.

Many glucometers keep track of your test results and let you record what you've eaten or how you've exercised. You or your doctor can view your trends on the screen or even download them to a computer. If your meter doesn't have these features, use a notebook or a logbook instead.

WHAT IS A CONTINUOUS GLUCOSE MONITOR (CGM)?

Continuous glucose monitoring (CGM) systems are a newer type of diabetes monitor. They have three parts: a sensor, transmitte, and monitor. The tiny sensor is located under your skin and checks the sugar levels in your tissues. It's replaced every few days. The transmitter is a small device that you wear on your skin over the sensor. It sends your test results to a wireless monitor that's about the size of a cell phone or pager. The monitor displays your test results and can be set to alert you for sugar levels that are too hight or too low.

The sensor can test your glucose every one to five minutes. This frequent monitoring can show you trends in your sugar levels over an entire day. Because glucometers only show you one point in time, you may see trends with CGM that a glucometer can't show.

There are some drawbacks to CGM, including lag effect. A lag effect happens because it takes time for sugar to move from your blood into your tissues (cells). Because CGMs measure sugar in your tissues, they aren't as accurate as glucometers. When you get a high or low alarm from your CGM, it's important to verify it with a glucometer before taking any action. You must also use a glucometer twice a day to calibrate your CGM system.

CGMs are more expensive than glucometers and require a doctor's prescription. However, they can be especially helpful if you use insulin. Studies have shown that CGM systems can help certain people with diabetes achieve better glucose control.

source: http://www.localhealth.com/

FEED YOUR FACE: 10 FOODS FOR BETTER SKIN

When it comes to your health, the outside reflects the inside. A dull, dry complexion is a blinking neon sign that you're not eating right. Lucky for you, you can put your best face forward with a better diet. Here's how:

Face Food #1: Avocados - This creamy, green fruit is abundant in essential oils and B-complex vitamins that nourish your skin, inside and out. Niacin is especially important for healthy skin, and avocados contain lots of it. Niacin, an anti-inflammatory, soothes irritated skin and red, blotchy skin.

Face Food #2: Mangoes - Mangoes have more than 80% of your daily requirements for vitamin A, which is why they're such a great face food. Vitamin A maintains and repairs skin cells; a deficiency will result in a dry, flaky complexion. As an antioxidant, Vitamin A also fights free radical damage that can prematurely age the skin. With fewer than 70 calories per serving, this succulent furit is the perfect pick for your figure, not just your face.

Face Food #3: Almonds - Not only is it a gorgeous shape for your eyes, almonds are also great for your complexion. With 150% of your daily need for Vitamin E, it's no wonder that getting a bit nutty is good for you. Vitamin E's rich oils moisturize dry skin, and its antioxidants protect against skin damage and premature aging.

Face Food #4: Cottage Cheese - Dairy is good for your bones and face. But it's the selenium in cottage cheese, not the calcium, that makes us wild for the creamy curds. Selenium, an essential mineral, teams up with Vitamin E as a powerful free radical-fighting antioxidant duo. Plus, it'll protect against skin cancer and fight dandruff.

Face Food #5: Acerola Cherries - Your average cherry doesn't supply a lot of Vitamin C, but that's not true for Acerolas. One of these cherries supplies 100% of your daily allowance for Vitamin C, which is great news for your skin.. As an antioxidant, Vitamin C fights skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.

Face Food #6: Oysters - Whether they're an aphrodisiac or not, oysters are a love fest for skin. They fight pimples because they're rich in zinc. The mineral affects sebum production, a deficiency may contribute to acne. Zinc also helps boost elastin production with the help of Vitamin C.

Face Food #7: Baked Potatoes - Set aside the greasy French fries. A plump, steaming baked potato is good for your skin. Eat one baked (potato with the skin) to get 75% of your daily copper need. This essential mineral works with Vitamin C and zinc to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin's ability to heal and cause it to become rigid and lifeless.

Face Food #8: Mushrooms - This fungus isn't just for soup; it's rich in riboflavin, a B vitamin that's vital to your skin. Riboflavin (Vitamin B2) is involved in tissue maintenance and repair, and improves skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery.

Face Food #9: Flaxseed Oil - It's no secret that omegs 3s are great for your skin, but did you know that flaxseed oil is one of the best sources of this essential fatty acid? That's great news if you're not a fish lover. Just one teaspoon of flaxseed oil per day provides 2.5 grams of omega 3s, which, in turn, hydrate the skin. Essential fatty acids also dilute sebum and unclog pores that otherwise leads to acne.

Face Food #10: Wheat Germ - Don't let the "germ" scare you - it's actually just the embryo within a grain of wheat, and it's nutritious. Wheat germ is a good surce of biotin, a B vitamin that's crucial to skin health. A mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin.

Take care of your skin by eating right and having fun with your food. Drink plenty of water and exercise daily to flush out toxins. Smoking damages healthy skin and makes it more prone to wrinkles and an ashen, gray color - not pretty. Finally, always wear sunscreen, especially on your face, whether it's sunny or cloudy. Buy a face moisturizer that contains at least 15 SPF.

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

UNDERSTANDING FOOD LABELS

While food shopping, you will no doubt see products labeled as "fat free" or "lite." What do these labels really mean, and can you trust them? Food manufacturers are required by the Food and Drug Administration (FDA) to meet certain requirements before a product can be labeled a particular way. Understanding the meaning of these labels can help you make healthy decisions the next time you are at the grocery store.

FREE

• Calorie-free: fewer than 5 calories per serving
• Fat Free: less than 0.5g of fat per serving
• Trans Fat Free: less than 0.5g of trans fats per serving
• Cholesterol Free: less than 2mg per serving and 2g or less saturated fat per serving

LOW

• Low Fat: less than 3 grams of fat per serving
• Low Saturated Fat: 1g or less and 15% or less of calories from saturated fat
• Low Calorie: 40 calories or less per serving
• Low Cholesterol: 20mg or less per serving and 2g or less saturated fat per serving

REDUCED

• Reduced fat: 25% less fat than the same regular brand

LIGHT/LITE

• Light: 50% less fat than the same regular product

LEAN

• Lean: less than 10 grams of fat and 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving
• Extra Lean: less than 5 grams of fat, less than 2 grams saturated fat, and less than 95 milligrams of cholesterol per serving

source: http://www.healthcentral.com/

YOUR GUIDE TO HEALTHY BONES AT EVERY AGE

We think of bone as hard, sturdy and unyielding - the internal scaffolding that holds us together and helps us stand tall. That's true. But bone is also living tissue that adjusts and evolves throughout our lives. Maintaining healthy bones doesn't just happen; it takes work. Eat the right foods, do the right exercises, dodge the bad habits - and you'll likely be rewarded with strong bones that resist breakage. Indulge in unhealthy activities, like partying and fad diets, and you could be stuck with a frame that's porous, weak and easily fractured. Read on to learn how they develop each decade, and what you can do to keep them healthy.

In your 20s:

You can eat almost anything without consequence and have boundless energy to boot - but you still haven't hit peak bone mass, when your bones are at their strongest.

1. Eat bone building foods to make sure your bones become as strong as possible - 1,000-1,200 mg of calcium every day and 400-800IU of Vitamin D.

2. Load up on other nutrients too - including magnesium, phosphorous and Vitamin K.

3. Avoid excessive dieting and exercise.

4. Limit alcohol

5. Nix the cigarettes. Smoking tobacco slows down cells that make bone.

6. Watch your soft-drink intake. The phosphoric acid in sodas can overload your system and upset its balance with calcium.

In your 30s:

Unless there is a lifestyle issue or a health issue, bones remain fairly stable druing your 30s. This is a good time to establish healthy bone habits.

1. Make exercise a priority.

2. Protect your skeletal health during pregnancy.

3. Pay attention to your thyroid

In your 40s:

Forty may be the new 30, but like it or not, this is the decade when most women approach menopause, and the body produces less estrogen.

1. Consider interval training, which alternates short bursts of intense exercise with less intense recovery periods.

2. Take up weight training. The resistance forces bone to rebuild itself and improves both bone and muscle strength.

3. Watch your weight. Gaining too many pounds can worsen conditions like osteoarthritis, which may limit your mobility and make it harder for you to exercise.

In your 50s:

Congratulations on reaching the half-century mark! But, alas, once you hit menopause, your ovaries stop producing estrogen, and bone loss accelerates. Your risk of osteoporosis also significantly increases. 50% of all Americans over the age of 50 are at risk for osteoporosis, and 80% of those who have the disease are women.

1. Load up on fruits, vegetables and whole grains.

2. Get more calcium. Increase your calcium intake to 1200mg per day, and if necessary, take a supplement to reach those levels.

3. Take up balance exercises. Balance training becomes more important at this age.

In your 60s and beyond:

As you age, bones become more fragile. The risk for fractures rises, making good habits and preventing falls even more important.

1. Get your Vitamin D levels tested. Many people in their 60s have low Vitamin D levels. If you aren't taking a supplement, now is the time to start.

2. Have a bone-mineral density test.

3. Mind your meds. Certain medications, such as steroids, can cause bone loss. Other medicines or combinations of drugs can cause problems with balance and coordination.

4. Keep exercising. While you may no longer want to do the high-intensity workouts you once did, it's important to stay active.

http://www.lifescript.com/ 

HAPPY INDEPENDENCE DAY FROM ALL OF US AT HARBOR HEALTH SERVICES

3 NATURAL WAYS TO LOWER YOUR BLOOD PRESSURE

If your blood pressure is high, join the crowd. An estimated one in four Americans has hight blood pressure or hypertension, which boosts the risk of heart attack and stroke as well as cognitive decline and kidney failure. To lower yours naturally, you first need to get to a healthy weight, then try these good-for-pressure strategies from Prevention magazine:

1. POWER WALK: People with hypertension who take regular brisk walks can lower the top number(systolic) of their blood pressure reading almost 8 points and the lower one more than 6 points. Walk vigorously for at least 30 minutes most days.

2. TEA IT UP: Sipping three cups of hibiscus tea daily lowered systolic blood pressure 7 points in six weeks, on average in one study - results on par with those of many medications.

3. NIP IT IN THE BUD: Light drinking ( which, for a woman, is defined as a quarter to a half an alcoholic beverage per day) may reduce blood pressure more than not drinking at all.

source: http://www.prevention.com/