OVERACTIVE BLADDER??

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

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

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

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

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

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

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

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

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

source: www.lifescript.com

STAYING FIT DURING THE HOLIDAYS

 

 

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

 

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

2. Set realistic goals for the holiday season.

3. Keep an honest food diary.

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

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

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

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

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

9. Make the healthier choice.

10. Use a smaller plate.

11. Participate in mindful eating.

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

13. Remember food cravings vs actual hunger.

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

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

 

source: www.louiekids.org



 

 

15 CANCER SYMPTOMS WOMEN IGNORE

 

 

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

source: www.webmd.com

 

9 SURPRISING REASONS TO GET MORE SLEEP

 

 

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

 

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

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

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

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

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

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

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

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

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

 

source: www.webmd.com 

MANAGING SORE MUSCLES AND JOINT PAIN

 

 

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

 

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

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

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

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

 

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

 

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

 

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

 

 

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

 

 

source: www.webmd.com

HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS

ARE YOU STORING FOOD SAFELY?

 

 

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

 

STORAGE BASICS

 

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

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

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

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

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

 

REFRIGERATION TIPS

 

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

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

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

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

 

FREEZER FACTS

 

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

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

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

REFRIGERATOR/FREEZER THERMOMETHERS SHOULD BE MONITORED:

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

 

IF YOU LOSE ELECTRICITY

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

 

TIPS FOR NON-REFRIGERATED ITEMS

 

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

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

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

 

 

source: www.webmd.com