FOOD SENSITIVITIES: 10 BEST & WORST FOODS FOR YOUR TUMMY

Gas, stomach aches, constipation and diarrhea are common signs your digestive system is off-kilter. Did you know that brittle hair and low energy can also point to tummy troubles? A healthy digestive system begins with a good diet. Eat the right stuff and improve digestion. Eat badly and you feel like a human garbage can. How you eat can affect the way you feel too. The gastrointestinal (GI) tract is also home to our most precious disease-fighting resource: the immune system. Two-thirds of the immune system is in the digestive tract. There are more neurotransmitters in the GI than in the brain and more nerve endings than in the spine. Your digestive system is vital to your health and happiness. So how do you keep it working well? Avoid these 5 gut enemies:

1. RED MEAT: the more red meat you eat, the higher your risk of colorectal cancer. That's because it is typically high in saturated fat, which is tied to cancer of the small intestine.

2. PROCESSED MEAT: Lunch meats, hot dogs, sausages and other processed meats are packed with saturated fat, sodium and nitrates. Processed meats have been linked to colon cancer, possibly because they are cooked at high temperatures, which can increase carcinogens.

3. HYDROGENATED OILS: Trans fats, created when liquid oils are hydrogenated, aren't found in nature. They're an inexpensive way to make fats last longer on supermarket shelves, but your body pays a high price: they're hard to digest and have been linked to many health problems, including increased bad (LDL) cholesterol, decreased good (HDL) cholesterol and colon cancer.

4. GLUTEN: About 2 million Americans suffer from gluten intolerance. Gluten is a protein found in barley, rye, spelt, wheat and countless other foods such as processed meats, soy sauce, ice cream, cheese, cookies, pasta, ketchup, salad dressings and more.

5. LACTOSE: Another cause of stomach aches is lactose, the principal sugar found in milk. Lactose intolerance affects 30-50 million Americans. Avoiding milk can help, but you don't have to give up all dairy. Some lactose-intolerant people do fine with small amounts of milk.

Best Foods For Your Gut:

1. Dietary Fiber/PRUNES: Fiber keeps things moving through your digestive system and out. Otherwise, your colon is stuck with toxins that can build up and cause major health problems.

2. Probiotics/YOGURT: Probiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria? Our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract. The No. 1 probiotic food is yogurt. When choosing yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.

3. Prebiotics/LENTILS: Prebiotics are food for probiotics. Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract. They also promote a more acidic intestinal environment, which helps the body absorb nutrients in food such as the minerals calcium, iron, zinc and magnesium. Fortunately, prebiotics are found in many of the foods we already eat.

4. Gluten-free grains/QUINOA: Gluten - a protein found in grains such as wheat, barley and rye - isn't necessarily bad for you. But it does cause stomach aches for many people. Expanding your grain repertoire is a good idea whether or not you're gluten intolerant. Quinoa is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals.

5. Fermented foods/SOURDOUGH: Sometimes your GI tract just needs a break. Fermented foods are the solution. Fermenting or culturing makes food more digestible by actually 'predigesting' it for you. Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and Japanese tamari or soy sauce are all easy-to-digest fermented foods.

Don't forget the most essential "food" of all - water. Digestion can't occur without water, so be sure to drink eight 8oz glasses throughout the day.

source: www.lifescript.com

CARING FOR DENTURES

Proper denture care is important for both the health of your dentures and mouth. Here are some tips:

HANDLE DENTURES WITH GREAT CARE. To avoid accidentally dropping them, stand over a folded towel or a full sink of water when handling dentures.

BRUSH AND RINSE DENTURES DAILY. Like natural teeth, dentures must be brushed daily to remove food and plaque. Brushing also helps prevent the development of permanent stains on the dentures. Use a brush with soft bristles that is specifically designed for cleaning dentures. Avoid using a hard-bristled brush as it can damage or wear down dentures. Gently brush all surfaces of the denture and be careful not to damage the plastic or bend attachments. In between brushings, rinse dentures after every meal.

CLEAN WITH A DENTURE CLEANER. hand soap or mild dishwashing liquid can be used for cleaning dentures. Household cleansers and many toothpastes may be too abrasive for dentures and should not be used. Also, avoid using bleach, as this may whiten the pink portion of the denture. Ultrasonic cleaners can be used to care for dentures. These cleaners are small bathtub-like devices that contain a cleaning solution. The denture is immersed in the tub and then sound waves create a wave motion that dislodges the undesirable deposits. Use of an ultrasonic dleaner, however, does not replace a thorough daily brushing. Products with the American Dental Association (ADA) Seal of Acceptance are recommended since they have been evaluated for safety and effectiveness.

DENTURE CARE WHEN NOT BEING WORN. Dentures need to be kept moist when not being worn so they do not dry out or lose their shape. When not worn, dentures should be placed in a denture cleanser soaking solution or in water. However, if the denture has metal attachments, the attachments could tarnish if placed in a soaking solution. Your dentist can recommend the best methods for caring for your particular denture. Dentures should never be placed in hot water, as it can cause them to warp.

CAN I ADJUST OR REPAIR DENTURES? One or more follow-up appointments are generally needed soon after receiving dentures for any necessary adjustments. Never attempt to adjust or repair dentures yourself. Never bend any part of the clasp or metal attachments yourself; doing so can weaken the metal structure. Dentures that don't fit properly can cause irritation and sores in the mouth and on gums. Be sure to contact your oral health care provider if a denture breaks, cracks, chips, or if one of the teeth becomes loose. Oftentimes, he or she can make the necessary adjustment or repair the same day. For some complicated repairs, your denture may have to be sent to a special dental lab.

WILL MY DENTURES NEED TO BE REPLACED? Over time, dentures will need to be relined, rebased, or remade due to normal wear, natural age-related changes to the face, jaw bones, and gums, or if the dentures become loose. To reline or rebase a denture, the dentist or prosthodontist refits the denture base or makes a new denture base and reuses the existing teeth. Generally, complete dentures should be used for five to seven years before a replacement is necessary.

HOW SHOULD I CARE FOR MY MOUTH AND GUMS IF I HAVE DENTURES? Even with full dentures, it is important to brush your gums, tongue, and palate with a soft-bristled brush every morning before putting in dentures. THis removes plaque and stimulates circulation in the mouth. Pay special attention to cleaning teeth that fit under the denture's metal clasps. Plaque that becomes trapped under the clasps will increase the risk of tooth decay. If you wear a partial denture, be sure to remove it before brushing natural teeth. Clean, rest, and massage the gums regularly. Rinsing your mouth daily with lukewarm salt water will help clean the gums. Eat a balanced diet so that proper nutrition and a healthy mouth can be maintained.

HOW OFTEN SHOULD I SEE THE DENTIST IF I HAVE DENTURES? If you have dentures, your dentist or prosthodontist will advise you about how often to visit, but every six months should be the norm. Regular dental visits are important so that dentures and the mouth can be examined for proper denture fit, to look for signs of oral diseases including cancer, and to have teeth professionally cleaned.

source: www.webmd.com

WHY ASPIRIN PREVENTS HEART ATTACKS

That ordinary bottle of aspirin in your medicine cabinet not only treats pain and fever, it can help prevent a heart attack. Aspirin can help save your life, but it is not safe for everyone.

HOW DOES ASPIRIN PREVENT A HEART ATTACK?

Most heart attacks are caused by a blood clot that plugs up an artery - a coronary artery - in your heart. Blood clots are more likely to form when you have atherosclerosis, or hardening of the arteries. A blood clot can block blood flow to your heart muscle, depriving your heart cells of oxygen. Without immediate treatment, heart muscle begins to die, causing a heart attack. Platelets are cell-like substances in your blood that help your blood form a clot. Aspirin is a nonsteroidal anti-inflammatory medication. It is also an antiplatelet drug that prevents platelets from sticking together and clumping. Aspirin can prevent a heart attack by making it harder for blood clots to form. Aspirin can help treat a heart attack in progress and can greatly improve your chance of surviving a heart attack if it is taken as soon as symptoms begin.

WHO SHOULD TAKE ASPIRIN TO PREVENT A HEART ATTACK?

Aspirin therapy has been shown to reduce the frequency of nonfatal heart attacks by 30% and fatal heart attacks by 15% in high-risk populations, according to a review on antiplatelet drugs from the American College of Chest Physicians. Your doctor may recommend aspirin therapy if you have coronary heart disease, angina, or if you've had a stroke or transient ischemic attack. You may want to consider aspirin therapy if you smoke or if you have risk factors for coronary heart disease such as:

1. High cholesterol

2. Diabetes

3. High Blood Pressure

4. Family history of heart attack or stroke

WHAT ARE THE SIDE EFFECTS OF ASPIRIN?

Aspirin is generally safe to take occasionally for pain or fever. However, daily use of aspirin, even in low doses, can have serious side effects because it is a general inhibitor of blood clotting all over your body. Daily use of aspirin is known to cause the following side effects:

1. Hearing problems, such as ringing in the ears and even hearing loss. Aspirin appears to affect the mechanics of hearing. The hearing loss is reversible.

2. Stomach ulcer, which can bleed heavily and be difficult to stop.

3. Stroke caused by bleeding in the brain. This type of stroke is a hemorrhagic stroke, which is different than a stroke caused by a blood clot.

In addition, if you are allergic to aspirin, an allergic reaction can be serious or life threatening, even after a small dose of aspirin. If you are prone to allergies, particularly medication allergies or sensitivities, you may want to take your first aspirin in your doctor's office in case of complications.

WHO SHOULD NOT TAKE ASPIRIN?

It's best to delay a daily aspirin regimen for heart attack prevention until you've talked with your doctor. Your doctor may tell you not to take aspirin or to stop your aspirin therapy for the following reasons:

1. Ulcer in your stomach or small intestine

2. Heavy drinking. This means more than two drinks per day if you are a man or one if you are a woman.

3. Liver disease or a bleeding disorder

4. Risk factors for hemhorrhagic stroke

5. Upsoming medical or dental procedures

6. Younger than 21 years of age

source: www.localhealth.com

UNDERSTANDING HEARTBURN

Heartburn has nothing to do with your heart. It's a burning feeling behind your breastbone, along with a bitter, sour taste in your mouth. How heartburn happens:When you eat, food goes from your mouth down a tube called the esophagus into your stomach. In between the esophagus and the stomach is an opening called the lower esophageal sphincter. This muscular valve acts like a door to let food into your stomach. It normally closes quickly behind the food to keep stomach acids - which break down the food - from backing up into your esophagus. If that valve doesn't close all the way, stomach acid backs up, or refluxes, into the esophagus. Stomach acid irritates the lining of the esophagus and causes a painful burning sensation. The feeling may be worse after bending over or when you lie down.

Certain foods and drinks - like tomato products, alcohol, citrus, coffee, and fatty or spicy foods - may be more likely to irritate the lower esophageal sphincter and make heartburn worse. Being overweight, eating big meals, wearing clothes that are tight around the waist, and smoking also raise your risk for heartburn. Learning what triggers your heartburn can help you ease the burn.

INSIGHTS FOR CAREGIVERS

"Long-term care" means helping people of any age with their medical needs or daily activities over a long period of time. Long-term care can be provided at home, in the community, or in various types of facilities. This blog deals mainly with older people who need long-term care. However, the imformation also may be useful for younger people with disabilities or illness that require long-term care. When you look for long-term care, it is important to remember that quality varies from one place or caregiver to anothe. It is also important to think about long-term care before a crisis occurs. Making long-term care decisions can be hard even when planned well in advance.

Look for long-term care that:

1. Has been found by State agencies, accreditors, or others to provide quality care

2. Has the services you need

3. Has staff that meet your needs

4. Meets your budget

Research shows that many people do not know about or understand long-term care options. Following are brief descriptions of the major types of long-term care:

1. HOME CARE - can be given in your own home by family members, friends, volunteers, and/or paid professionals. This type of care can range from help with shopping to nursing care. Some short-term, skilled home care is covered by Medicare and is called "home health care." Another type of care that can be given at home is hospice care for terminally ill people.

2. COMMUNITY SERVICES - are support services that can include adult day care, meal programs, senior centers, transportation, and other services. These can help people who are cared for at home-and their families. For example, adult day care services provide a variety of health, social, and related support services in a protective setting during the day. This can help adults with impairmants - such as Alzheimer's disease - live in the community. It can give family or friend caregivers a needed "break."

3. SUPPORTIVE HOUSING PROGRAMS - Offer low-cost housing to older people with low to moderate incomes. The Federal Department of Housing and Urban Development (HUD) and State or local governments often develop such housing programs. A number of these facilities offer help with meals and tasks such as housekeeping, shopping, and laundry. Residents generally live in their own apartments.

4. ASSISTED LIVING - Provide 24-hour supervision, assistance, meals, and health care services in a home-like setting. Services include help with eating, bathing, dressing, toileting, taking medicine, transportation, laundry, and housekeeping. Social and recreational activities are also provided.

5. CONTINUING CARE RETIREMENT COMMUNITIES (CCRCs) - Provide a full range of services and care based on what each resident needs over time. Care is usually provided in one of three main stages: independent living, assisted living, and skilled nursing.

6. NURSING HOMES - Offer care to people who cannot be cared for at home or in the community. They provide skilled nursing care, rehabilitation services, meals, activities, help with daily living, and supervision. Many nursing homes also offer temporary or periodic care. This can be instead of hospital care, after hospital care, or to give family or friend caregivers some time off (respite care).

HOW WILL I PAY FOR THESE SERVICES?

Long-term care can be very expensive. In general health plans and programs do not routinely cover long-term care at home or in nursing homes. Here is some general information about long-term care coverage:

1. MEDICARE - is the Federal health insurance program for people age 65 and older and for some disabled younger people. Medicare generally does not pay for long-term help with daily activities. Medicare pays for very limited skilled nursing home care after a hospital stay. If you need skilled care in your home for the treatment of an illness or injury, and you meet certain conditions, Medicare will pay for some of the costs of nursing care, home health aide services, and different types of therapy.

2. MEDICAID - is a Federal-State program that pays for health services and long-term care for low income people of any age. The exact rules for who is covered vary by State. Medicaid covers nursing home care for people who are eligible. In some states, Medicaid also pays for some home and community services.

3. PRIVATE INSURANCE - Medicare beneficiaries may supplement their policy with insurance purchased from private organizations. Most of thes policies, often called Medigap insurance, will help pay for some skilled care, but only when that care is covered by Medicare. Medigap is not long-term care insurance. Commercial insurers offer private policies called long-term care insurance. These policies may cover services such as care at home, in adult day care, in assisted living facilities, and in nursing homes. Plans vary widely. If you have such a policy, ask your insurer what it covers. If you think you may need long-term care insurance, start shopping while you are relatively young and healthy, and shop carefully.

4. PERSONAL RESOURCES - You may need to use resources such as savings or life insurance to pay for long-term care. Most people who enter nursing homes begin by paying out of their own pockets. As their personal resources are spent, many people who stay in nursing homes for a long time eventually become eligible for Medicaid.

source: www.webmd.com

UNDERSTANDING ANEMIA -- THE BASICS

WHAT IS ANEMIA? Anemia is a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Hemoglobin is a main part of red blood cells and binds oxygen. If you have too few or abnormal red blood cells, or your hemoglobin is abnormal or low, the cells in your body will not get enough oxygen. Symptoms of anemia - like fatigue - occur because organs aren't getting what they need to function properly. Anemia is the most common blood condition in the U.S. It affects about 3.5 million Americans. Women and people with chronic diseases are at increased risk of anemia. Important factors to remember are:

1. Certain forms of anemia are hereditary and infants may be affected from the time of birth.

2. Women in the childbearing years are particularly susceptible to iron-deficiency anemia because of the blood loss from menstruation and the increased blood supply demands during pregnancy.

3. Seniors also may have a greater risk of developing anemia because of poor diet and other medical conditions.

There are many types of anemia. All are very different in their causes and treatments. Iron-deficiency anemia, the most common type, is very treatable with diet changes and iron supplements. Some forms of anemia - like the anemia that develops during pregnancy - are even considered normal. However, some types of anemia may present lifelong health problems.

WHAT CAUSES ANEMIA? There are more than 400 types of anemia, which are divided into three groups:

1. ANEMIA CAUSED BY BLOOD LOSS: Red blood cells can be lost through bleeding, which can occur slowly over a long period of time, and can often go undetected.

2. ANEMIA CAUSED BY DECREASED OR FAULTY RED BLOOD CELL PRODUCTION: With this type of anemia, the body may produce too few blood cells or the blood cells may not function correctly. In either case, anemia can result. Red blood cells may be faulty or decreased due to abnormal red blood cells or the lack of minerals and vitamins needed for red blood cells to work properly.

3. ANEMIA CAUSED BY DESTRUCTION OF RED BLOOD CELLS: When blood cells are fragile and cannot withstand the routine stress of the circulatory system, they may rupture prematurely, causing hemolytic anemia. Hemolytic anemia can be present at birth or develop late. Sometimes there is no known cause.

source: www.webmd.com

CHRONIC PAIN AND DEPRESSION

Living with chronic pain should be enough of a burden for anybody. But pile on depression - one of the most common problems faced by people with chronic pain - and that burden gets even heavier. Depression can magnify pain and make it harder to cope. The good news is that chronic pain and depression aren't inseparable. Effective treatments can relieve depression and can help make chronic pain more tolerable.

If you have chronic pain and depression, you've got plenty of company. That's because chronic pain and depression are common problems that often overlap. Depression is one of the most common psychological issues facing people who suffer from chronic pain, and it often complicates the patient's conditions and treatment.

Because depression in patients with chronic pain frequently goes undiagnosed, it often goes untreated. Pain symptoms and complaints take center stage on most doctors' visits. The result is depression, slong with sleep disturbances, loss of appetite, lack of energy, and decreased physical activity which may make pain much worse.

Pain provokes and emotional response in everyone. Anxiety, irritability, and agitation - all these are normal feelings when we're hurting. Normally, as pain subsides, so does the stressful response. But what if the pain doesn't go away? Over time, the constantly activated stress response can cause multiple problems associated with depression. Those problems can include:

chronic anxiety

confused thinking

fatigue

irritability

sleep disturbances

weight gain or loss

Some of the overlap between depression and chronic pain can be explained by biology. Depression and chronic pain share some of the same neurotransmitters - the chemical messengers traveling between nerves. They also share some of the same nerve pathways. The impact of chronic pain on a person's life overall also contributes to depression. Once depression sets in, it magnifies the pain that is already there. Because chronic pain and depression are so intertwined, depression and chronic pain are often treated together. In fact, some treatments can improve both chronic pain and depression.

Chronic pain and depression can affect a person's entire life. Consequently, an ideal treatment approach addresses all the areas of one's life affected by chronic pain and depression. Because of the connection between chronic pain and depression, it makes sense that their treatments overlap.

Antidepressants: The fact that chronic pain and depression involve the same nerves and neurotransmitters means that antidepressants can be used to improve both chronic pain and depression.

Physical Activity: Many people with chronic pain avoid exercise. The key is to break this cycle. Gentle, regular physical activity is a crucial part of managing chronic pain. Exercise is also proven to help depression.

Mental and Spiritual Health: Chronic pai affects your ability to live, work, and play the way you're used to. This can change how you see yourself - sometimes for the worse. Fighting this process is a critical aspect of treatment.

The best way to approach managing chronic pain is to team up with a physician to create a treatment plan. When chronic pain and depression are combined, the need to work with a physician is even greater.

source: www.webmd.com

SLEEP TIPS FOR COPD

If you have chronic lung disease, you may find yourself having sleep trouble. You may wake up often at night. Or you may not feel rested in the morning. There are many reasons you may not be getting a good night's sleep. Lung disease can make it harder to breathe at night. Age, certain medications, and not getting enough activity can also affect sleep. If you are having trouble sleeping, these tips may help:

1. Do pursed-lip and diaphragmatic breathing in bed. This will relax you and help you fall asleep.

2. Don't drink caffeine any later than lunch.

3. Try to go to sleep and wake up at around the same time every day. This helps your body establish a sleep cycle.

4. Avoid napping during the day. This can affect your sleep cycle and make it harder to sleep at night.

5. Wear comfortable, loose pajamas.

6. Keep pets out of the bed. They can wake you up during the night.

7. Pull your shades down. If the room isn't dark enough, get blackout shades.

8. If you take madications at bedtime, talk to your doctor about changing this. The medications may be keeping you awake.

To help you sleep, your doctor may prescribe a device to help you. You may be given a CPAP (continuous positive airway pressure) device. Or you may be given a BiPAP (bilevel positive airway pressure) device. The machine sends a gentle flow of air through a nasal mask while you sleep. This air goes through your nose and into your lungs, keeping your airways open. Below are tips for using these devices:

1. If your mask doesn't fit or feel right, talk to your doctor or the vendor about adjusting it. Or you may try a new one. Custom-made masks are also available.

2. These devices work best if your nose is clear. If you have allergies or other problems that block your nose, get those treated.

3. If the device doesn't feel good or work well at first, don't stop using it. Ask your doctor or someone from your medical equipment company for help to make it work for you.

source: www.health-tools.msn.com

13 TIPS FOR FIGHTING DIABETES BURNOUT

Living with diabetes can be a daily grind. You're constantly monitoring your diet, exercise and blood sugar readings. Diabetes doesn't have to feel like it rules your life. Here are 13 expert tips to help you fight burnout...

Ready to toss your syringe, insulin and diet foods into the nearest trash can? Chances are, you have "diabetes burnout." Diabetes is like the full-time job you didn't want and can't quit. It is a lot of work, and the best payoff is that nothing bad happens. That's not terribly rewarding. Still, it's important not to give into feelings of futility. Stopping self-care -- testing your blood sugar, exercising or taking medications -- can bring dangerous complications, such as eye, nerve, kidney and heart problems. With diabetes, it is important to put yourself first. Use these tips to keep burnout at bay:

1. DO A DEPRESSION CHECK. Make sure your mood isn't masking clinical depression. People with chronic health conditions face a higher risk for chronic depression. If you're experiencing depression symptoms - sadness, insomnia, changes in appetite, loss of interest in your usual activities - for two weeks or more, talk to your doctor.
2. GIVE IN TO FRUSTRATION. Taking medications, exercising, watching your weight and eating well goes with the diabetes territory. It's perfectly natural to have a self-pity party once in a while. Stew for a few minutes with a spouse or close friend, and then vent to release all that pent-up emotion.
3. GET PERSPECTIVE. When blood sugar numbers fluctuate or you've gained weight, it's easy to get discouraged and think you've blown it for good. Let go of what's wrong and focus on what has gone right.
4. CELEBRATE YOUR WINS. Write down 10 things you're doing right every day. This will keep you going on difficult days. It will also boost your spirits.
5. CUT CALORIES, NOT PLEASURE. Eat one serving, not two. The biggest error is taking in too many calories. Eat more whole grains, and everyone should eat plenty of vegetables, fruits, lean meats, and skip the high-fat fast foods and sweets.
6. PICK TWO PRIORITIES A DAY. When you are especially stressed, pick one or two self-care goals - like taking your insulin and exercising - and skip the rest for a couple of days.
7. TAKE A DIABETES VACATION. Every diabetic needs a break from managing the disease. A diabetes vacation gives people a safe way to cheat. A successful break involves four steps: Planning, limiting its length, keeping it safe and making it restorative. As long as your doctor OK's it...reward yourself with a hot fudge sundae after a successful week of self-care --only after you calculate how much insulin you will need beforehand, how many carbs to eat that day and how long to walk afterward...then enjoy every spoonful.
8. CONSULT A DIABETES EDUCATOR. Seeking help if you are stuck is a sign of strength, but only about half of people with diabetes see a diabetes specialist. Diabetes education can be very motivating.
9. FIND A DIABETES BUDDY. Diabetics often feel like they're working hard with little result. You need someone to tell you that you're doing a good job. It's particularly important to hear that from someone else with diabetes, who knows what you're going through.
10. INVOLVE YOUR "INNER CIRCLE." Include family and friends in managing your diabetes. They may ease your own stress.
11. SHED OLYMPIC EXERCISE PRESSURE. Exercise is a non-negotiable part of your treatment - it's the key to controlling blood sugar and weight. That doesn't mean you have to train for the Olympics. On burnout days, 10 minutes of exercise will chase away the blues. Work up to 30-60 minutes a day.
12. MIX UP WORKOUTS. Boredom is the enemy of exercise, so try a new activity.
13. ATTACK BARRIERS. Do you know why you are not taking care of yourself? Write down your insurmountable hurdles, and ideas for overcoming them.

source: www.lifescript.com

HOW TO HAVE A HEALTHY MOUTH

Oral health isn't just about having clean teeth. It's about taking care of your entire mouth so your gums and jaw stay healthy for life. The mouth is a window to a person's overall health. Poor oral health can put you at risk for cardiovascular disease, stroke and various systemic infections. Yet some dental problems often go untreated. Here are 9 common oral health woes you don't have to live with:

1. BAD BREATH. Halitosis is embarassing and definitely unpleasant for the people around you. Pinpoint the source so you can nix the odor. Food, bacteria and poor oral hygiene are the most common culprits. Other causes can include gum disease, dry mouth, tobacco use, and even medical disorders such as respiratory problems, diabetes, GI issues, or liver or kidney disease. HOW TO SOLVE IT: Make a dentist appointment; Practice good hygiene; Stimulate saliva.
2. CANKER SORES. Not to be confused with cold sores, canker sores are small ulcers that form inside. More common in women than men, canker sores may be related to hormonal changes. The cause is unknown but believed to be related to the immune system and possibly bacteria or viruses. HOW T SOLVE IT: Canker sores are painful, but they aren't contagious and usually heal on their own within 1-2 weeks. If the irritation is unbearable, the numbing effect or over-the-counter topical anesthetics and antimicrobial mouthwashes can offer some relief.
3. CLICKING JAW. We ask a lot of our jaws. The temporomandibular joint (TMJ), where the lower jaw ifits with the skull, moves about 2000-3000 times a day. Problems result from trauma, arthritis, wear and tear, autoimmune disease and chronic teeth clenching and grinding. The issue can be limited to the joint itself, facial muscles or both. Symptoms include clicking and popping, facial pain, headaches, neck and back pain, and bite problems. HOW TO SOLVE IT: Have your clicking checked out by your dentist to evaluate your risk of other conditions, such as arthritis in the joint and long-term effects of the popping.
4. CAVITIES. Dental plaque causes cavities - or tooth decay - and whether you get them depends on your susceptibility, eating habits and at-home oral care. Symptoms range from nothing to a toothach to hot and cold sensitivity. HOW TO SOLVE IT: Once a cavit has formed, visit your dentist. He or she will remove the decayed portion of the tooth, clean the area and then fill the cleaned-out cavity with a filler.
5. RECEDING GUMS. When the gums move away from the teeth, exposing the roots, you get oral recession - or receding gums. It's a typical sign of aging and common in patients older than 40. It can also signal periodontal disease or toothbrush abrasion. HOW TO SOLVE IT: The most effective way to prevent gum recession is good oral hygiene. Use a soft bristle toothbrush, practice good at-home care and visit your dentist regularly.
6. DENTAL FLUOROSIS. Dental fluorsis is a discoloration of the teeth caused by too much fluoride. It is primarily a cosmetic issue. HOW TO SOLVE IT: There are no effective home solutions to get rid of the white spots. Your dentist can treat dental fluorosis with cosmetic dental procedures such as porcelain veneers or crowns.
7. STAINED TEETH. Wish your pearly whites were pearlier? Yellow or grayish teeth are typically caused by food stains, bad or care habits and/or porous enamel. HOW TO SOLVE IT: Stop smoking and trade in coffee, tea and cola for clear liquids. In-office teeth whitening offers the best results.
8. KNOCKED-OUT TEETH. Avulsed (knocked out) teeth are common in sports injuries. Other causes include fights, falls and car accidents. HOW TO SOLVE IT: The best chance of saving the knocked-out tooth is to replant it within the first 30 minutes. Treatment will depend on how long the tooth has been out of the socket, the patient's age and if any other damage exists such as fractured bone. If the tooth can't be re-planted, a permanent bridge or implant can restore smile and function.
9. FEAR OF THE DENTIST. Fear isn't uncommon. But avoiding the dentist can result in problems that are more complicated to treat one you actually go. HOW TO SOLVE IT: Talk to your dentist about identifying the source of your fear and how to ease your worries. All dentists are trained in basic management of pain and anxiety, but some provide advanced relaxation techniques including sedation, hypnosis and audio/visual aids.

source: www.lifescript.com

8 WAYS TO FIGHT THE FATIGUE OF CHEMOTHERAPY TREATMENT

If you're going through chemotherapy treatment, you probably feel as if you've gone a few rounds in the boxing ring: beat-up and just plain beat. Fatigue is probably the main side effect of chemotherapy, and patients undergoing chemotherapy are in a triple bind. First, cancer itself is tiring. Second, 50%-90% of all cancer patients suffer from fatigue. Plus, anti-cancer drugs may sap your strength. But you can fight fatigue. Simple changes in diet and lifestyle can keep your body fortified while you battle the effects of chemotherapy and cancer. Read on for tips on staying strong...

1. GET ENOUGH CALORIES. This isn't the time to start a diet - even if you're overweight. Eating enough might be more important than eating healthy during chemotherapy treatment. Your body needs plenty of nourishment to help maintain strength and stamina. Check with your physician to find out how many calories you should be eating every day during treatment.

2. FORTIFY WITH SUPPLEMENTS. Poor nutrition can contribute to fatigue. To ensure you get all the necessary nutrients during chemotherapy treatment, take multivitamins and other supplements. Check with your oncologist - some vitamins and supplements may interact with your other medications. If chemotherapy has left you too exhausted to eat at all, ask your doctor about intravenous nutrients.

3. CONTROL NAUSEA. Feeling nauseated during chemotherapy treatment? Tell doctors right away and ask for a medication adjustment. There are many options for treating nausea, and many combinations of medications that can be tailored to the patient.

4. FORTIFY YOUR BLOOD. Fatigue can often be attributed to anemia. Anemia is a condition in which the blood doesn't contain enough red blood cells to ransport all the oxygen the body needs. Chemotherapy drugs can cause anemia by affecting the bone marrow, where red blood cells are produced. A multivitamin supplement with iron, one of the building blocks of red blood cells, can help reverse anemia.

5. MANAGE STRESS. Anxiety was linked to fatigue in chemotherapy patients in a 2008 study published by the American Society of Clinical Oncology. If you are under stress, your immune system doesn't function well. So how can you relieve some of the anxiety of chemotherapy treatments? Try journaling or blogging about your experience a few times a week. This can help your change your feelings and thinking about the disease and improve their physical and psychological well-being.

6. IMPROVE YOUR SLEEP. Worrying about your chemotherapy treatments not only will give you insomnia, but will also sap your energy. Ask your doctor about medications or supplements that you can take temporarily to sleep better.

7. MOVE YOUR BODY. Take a 45-minute walk every day, rain or shine. Sunlight and fresh air, moving your body and talking to a friend reduces fatigue. Getting exercise not only fights chemo fatigue - it also might help you live longer.

8. ASK ABOUT STIMULANTS. Still exhausted after chemotherapy treatments? Ask your doctor if stimulants might help. Ritalin - commonly prescribed for hyperactivity, may give you more pep after chemotherapy treatment. Provigil - a medication for narcolepsy, improved cancer patients' alertness in a 2010 German study. Guarana - a plant from the Amazon, is an herbal energizer.

source: www.lifescript.com

A HELPING HAND IN REACH FOR MICHIGAN SENIORS

Michigan seniors across the state have friends they can turn to for support - via the Internet or by phone. Like a good friend who can put you in touch with the resources you need, the Michigan Office of Services to the Aging provides leadership, advocacy, information and support services to help Michigan's aging residents live better and longer. Visit the MOSA website to find a wealth of information online or to print out a brochure in English, Spanish or Arabic. Or call MOSA's Lansing headquarters at 517-373-8230. MOSA contracts with 16 Area Agencies on Aging and more than 1,000 service providers in specified geographic regions of the state to facilitate access to services we all may need as we age.

Information topics, resources and programs funded by MOSA include:

- Caregiver services programs

- Community-based services

- Elder abuse prevention

- In-home services programs

- Legal assistance program

- Medicare assistance program

- Nutrition and home-delivered meals programs

You can contact your local Area Agency on Aging for information on services available in your area. AAA can help you find caregiving services, home delivered meals and a wide range of other support services.

source: www.ahealthiermichigan.org