10 WAYS TO IMPROVE YOUR DAY IN JUST 5 MINUTES

 

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

 

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

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

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

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

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

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

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

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

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

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

 

source: www.webmd.com 



WHAT TO EXPECT FROM TOTAL HIP REPLACEMENT SURGERY

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

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

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

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

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

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

source: www.lifescript.com

 



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

9 SURPRISING CAFFEINE FACTS

 

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

 

MYTH OR FACT? CAFFEINT IS ADDICTIVE.

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

 

MYTH OR FACT? CAFFEINE CAUSES DEHYDRATION?

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

 

MYTH OR FACT? CAFFEINE CAN MAKE HEART DISEASE WORSE.

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

 

MYTH OR FACT? CAFFEINE HEIGHTENS HYPERTENSION RISK.

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

 

MYTH OR FACT? CAFFEINE CAUSES HYPERACTIVITY IN CHILDREN.

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

 

MYTH OR FACT? CAFFEINE CAUSES BONE LOSS.

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

 

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

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

 

MYTH OR FACT? CAFFEINE IS UNHEALTHY FOR PREGNANT WOMEN.

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

 

MYTH OR FACT? CAFFEINE COMES WITH CALORIES GALORE.

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

 

source: www.lifescript.com 

SEVEN HEALTHY FOODS THAT MIGHT SURPRISE YOU

 

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

 

EGGS

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

 

STEAK

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

 

PORK

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

 

PASTA

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

 

NUTS

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

 

CHEESE

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

 

COFFEE

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

 

source: www.medicaldaily.com 

MAKE YOUR VOTE COUNT

VOTE TOMORROW NOVEMBER 6, 2012

NOVEMBER IS AMERICAN DIABETES MONTH

The vision of the American Diabetes Association is a life free of diabetes and all of its burdens. Raising awareness of this ever-growing disease is one of the main efforts behind the mission of the Association. American Diabetes Month® (ADM) is an important element in this effort, with programs designed to focus the nation's attention on the issues surrounding diabetes and the many people who are impacted by the disease.
Here are just a few of the recent statistics on diabetes:

• Nearly 26 million children and adults in the United States have diabetes.
• Another 79 million Americans have prediabetes and are at risk for developing type 2 diabetes.
• The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the United States is $174 billion.

American Diabetes Month takes place each November and is a time to come together as a community to Stop Diabetes!