MEDICATION TIPS

Know the name of your medications.

Write down a list of your medications, with their dose and frequency. This can be used as a reminder, and can be utilized if you're unable to tell medical personnel in the case of an emergency. This will be particularly useful if you see more than one doctor.

Take your medications until they're gone. This is particularly true for medications such as antibiotics. If you are prescribed two weeks worth of pills, don't stop them in a few days "because you're feeling better". These medications need to be taken for the total duration of time that they're prescribed to completely clear the infection to keep it from coming back.

Keep on taking your medications. Don't just quit if your refills run out. You or the pharmacist should call the doctor's office for a refill. Medications for most medical conditions (other than temporary conditions such as an infection) need to be continued. I have had more than a few people stop their medicines for high blood pressure or high cholesterol when the first set of refills ran out - their blood pressures and cholesterols went right back up!

In general, it is more important to take the pill than to take it at just the right time! Schedules such as "one hour before or two hours after a meal" are simply too complicated for most of us to follow. It is better in most cases to get the medication taken than to miss it all together while trying to do it "perfectly".

Try to take your medicines in conjunction with some other regular daily activity, such as that first cup of coffee, breakfast, dinner, or brushing your teeth before you go to bed. Turn this into a habit that is to your advantage.

Know what to do if you forget a dose. This is different for each different medication. Ask your pharmacist or physician.

Read the label each time you get your medication to make sure that there have been no accidental changes made by the pharmacist. Look at the pills to make sure they look the same as the old ones. If you have questions about these matters, contact your pharmacist immediately.

Ask your pharmacist about over-the-counter medicines. Despite the fact that they are available without a prescription, they may have definite risks, especially for patients with heart disease, or those on several medications.

Don't mix pills in bottles with other pills - keep them in their original container (unless you place them in a dispenser).

When you travel, plan ahead! Get enough medication to take over your vacation. Get a dispenser and make sure you have enough. Carry your medications with you or on your carry-on. don't pack them in the suitcase that may get lost. You may even wish to carry a second set of pills in case the first is lost or damaged.

Don't take another person's medication, or give them yours.

If you have a hard time "keeping your medicines straight", then:

• Have someone help you lay them out
• Buy one of the simple and inexpensive devices at the drug store that allow you to put in a week's worth of medicine at once. That way, if you're not sure whether you took your medications at a particular time, if you look and they're gone, you'll know you've taken them!

Bring your medications in their bottles to the doctor for your doctor visits. That way they can be checked exactly. Don't just bring a day's worth of pills in a little container . . . there's just too many that look alike to allow them to be identified.

Side effects: Ask your doctor about side-effects that might occur. The list of medications in the "package insert" is regulated by the FDA, and many side effects are listed which occur only rarely or are of questionable relationship to the medication. In my experience, most patients do not have adequate experience to interpret these complex, and overly legalistic, documents. Almost every symptom imaginable is listed for every drug. Many medical guides do not offer much more assistance. Regardless of "what the books say", if you feel your medication is causing a side effect, discuss it with your doctor. Don't ignore it, and don't just stop the medication!

If you have questions, ask! There really are no stupid questions. You will not be the first to ask.

Tell your doctor about any over-the-counter medications you may be taking.

Keep a record of any medications you may have had in the past that didn't work, or didn't agree with you. Be absolutely sure to remember any medications that caused serious reactions. Consider obtaining a bracelet that alerts people to these serious reactions (you may also list important medical conditions and medications such as diabetes and insulin).

Other ways to help be sure you get your medications taken:
¨ Keep a calendar near your pills. Mark down when you’ve taken them.
¨ Buy a wristwatch with an alarm. Set it for when you are to take your medications.

If you are on more than one medication, try and get them "synchronized" in terms of when they are refilled.

Ask your physician if you can have generic medications.

Watch the number of pills in your bottle and the number of times you can refill the prescription. Get refills before you run out (your doctor will appreciate it!).

If you do need to call your doctor for refills, have their names and doses ready. Also, have the name and phone number of your pharmacy handy.

10 Essential Health Tips

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Tips to Avoid Over Eating

• Slow down, chew with purpose: Take at least 20 minutes to consume a meal. Taking longer to eat will make you feel as though you are eating more. Enjoy the conversation and companionship.
• Eat only while sitting down: Much extra food in consumed on the run. Making it a point to sit down while eating will help you think about how much you are consuming.
• Eat off smaller plates!
• Drink a 12 ounce glass of water before eating: It will take up room in your stomach and make you feel less hungry.
• Wait 10 minutes before snacking: Between meal snacks are usually impulsive acts. A wait before eating them will often make you realize you aren't hungry after all.
• Keep the right stuff up front: Make such foods as fruit and vegetables readily available by keeping them in the front of the refrigerator shelves.

Control of Stress and Violent Behavior: The Facts

Introduction

Stress is a recognized phenomenon among a majority of Americans. Its affects can be felt in the work place, where it can reduce productivity, and in the home, where it has been associated with family violence. Efforts to assist those in need have been undertaken by both the public and the private sectors. Crisis hotlines and outreach clinics are available to offer assistance for those having problems coping with stress, and most Americans are aware of their services. Violent behavior, including homicide, suicide, rape and family violence is a continuing health problem of major concern. Homicide and suicide are leading causes of death among persons 15-34 years of age.

Prevalence

Stress

An estimated 86% of the adult population believes that psychological stress exists.

84% of males surveyed and 88% of females surveyed reported having experienced stress. 40% of those surveyed reported that they experience at least a moderate amount of stress during an average week.

Among those surveyed, 83% of the college graduates, 71% of the high school graduates and 50% of those persons with less than a high school degree reported having experienced stress.

63% of the blue collar workers, 83% of the professionals, 71% of those unemployed, 67% of the homemakers and 79% of the white collar workers reported having experienced stress.

Of those who reported having experienced stress, 35% believed that stress had a negative impact on their lives. 33% said stress had not had any affect on their lives.

Professionals reported illness due to stress more frequently than any other occupational group (23%). They are followed by part-time employees (21%), unemployed persons (21%), white collar workers (20%), homemakers (18%), blue collar workers (13%) and retirees (9%).

Sources of Stress

Among those surveyed, persons earning more than $30,000 per year cited financial and work-related problems as the most frequent causes of stress.

Those persons earning less than $30,000 per year most often cited problems with friends and family as the primary cause of stress.

47% of the 18-29 year olds surveyed reported being able to solve an upsetting problem during the past year. 65% of those 65 years and older reported that they were able to solve an upsetting problem over the past year.

"The proportion reporting the existence of an upsetting situation is greatest for respondents 18-29 years old (22%). Proportions for the remaining age categories vary from 19% for those aged 30-to 44 to 12% for those aged 55-to 64."

It is estimated that 500,000 or more Vietnam veterans are in need of emotional help. Up to 30% of their drug abuse, violence, emotional instability are alleged to be a direct result of exposure to combat and atrocities.

Public Awareness and Service Delivery

77% of those surveyed did not consider seeking help in dealing with personal or emotional problems; 5% considered, but did not seek help, and an estimated 15% of the population actually sought help from a variety of sources.

Of those surveyed, 17% of the women and 12% of the men sought help. 81% of the men and 74% of the women did not consider seeking help.

Survey respondents who had at least a high school education sought help more readily than those who did not.

Help-seeking behavior did not vary across income levels.

Among those surveyed, 91% had never been a member of a self-help group. 5% had participated in a self-help group during the past year and 3% were currently participating in a self-help group.

Respondents were most often familiar with the following agencies: emergency medicare centers, alcohol and drug abuse centers, community mental health agencies, child abuse services and crisis hotlines or help centers. 45% knew of a suicide prevention hotline.

"A community-based emergency center had been contacted by 30% of those sampled; less than 8% had ever contacted a community mental health agency, an alcohol or drug abuse center, a child abuse service, a crisis hotline or a stress service. 1% had contacted a battered woman's shelter, a rape crisis center, a suicide prevention service or a Parents Anonymous group."

Blue Cross of Western Pennsylvania reports that for 136 persons who used insured outpatient psychiatric benefits, medical costs dropped from $16.47 to $7.06 per month.

A Washington-based health maintenance organization reported that users of mental health counseling benefits reduced their nonpsychiatric physicians visits by 30.7% and lab X-ray services by 29.8%.

According to a study recently conducted by the National Institute for Occupational Safety and Health, the costs of "executive stress" (based on conservative estimates) are as follows: cost of executive work-loss days: $2,861,775,800.; cost of executive hospitalization: $248,316,864.; cost of executive outpatient care: $131,058,235.; cost of executive mortality: $16,470,977,439.

Violent Crime

Police reports collected by the FBI indicate that the number of violent crimes in the nation increased by 4% between 1984 and 1985. Murder increased by 2%, forcible rape by 4%, robbery by 3%, and aggravated assault by 6%.

Each year about 6 million persons—3.2% of all Americans—are the victims of a violent crime.

Violent crime victims are more likely to be:

• men rather than women (except for the crime of rape),
• Blacks rather than whites or members of other racial groups,
• Hispanics rather than non-Hispanics,
• people with low incomes (less than $7,500 per year).

In 1981, an estimated $223 million in medical expenses was incurred by victims of assaults, robberies, and rapes.

Child Abuse

In 1984 an estimated 1.7 million children were referred to child protective services because of child abuse and neglect in the United States. This represented a 158% increase in the number of such reports between 1976 and 1984.

Neglect, alone or in combination with abuse, accounted for 58% of all reports to child protective services in 1984.

Reports of child sexual abuse have increased by approximately 1600% since 1976. This increase reflects greater public awareness of the existence of the problem, changes in reporting and investigative policies, expansions in definitions of child sexual abuse to include extra-familial abuse, and the increase in the number of treatment programs.

Severe physical child abuse may be decreasing in the United States. Data from two national surveys conducted in 1975-1976 and 1985 indicate a 47% decline in severe violence towards children in intact families with children ages 3 to 17.

Among the possible reasons for the reported decline in severe child abuse are increased use of planned parenthood (including abortion) by the U.S. population, compulsory child abuse and neglect reporting laws in the 50 States, and the appearance of new preventive and treatment programs for child abuse and neglect.

Spouse Abuse

Data from national surveys conducted in 1975-1976 and 1985 indicate that severe violence by husbands against wives has declined. The rate for such violence decreased from 38 per 1,000 couples in the initial survey to 30 per 1,000 couples in 1985. Relative to the 1975-1976 rate, this represents a 26.6% decline in severe wife beating over the 10-year period and comes close to statistical significance.

Severe violence by wives against husbands decreased only slightly between 1975-1976 and 1985. Although the meaning and significance of this violence is poorly understood, it appears that much of it was in self-defense or in retaliation for violence inflicted by husbands.

Murders of wives by husbands, and of husbands by wives, accounted for 8.3% of all murders nationally in 1985.

Although spousal violence is usually thought of in terms of intact marriages, available data suggest that violence of this type is even more frequent among persons who have been divorced or separated from each other.

Homicide

Homicide was the 11th leading cause of death in the United States in 1983. However, the relative rank of homicide as a cause of death varied greatly by race. In 1983, homicide was the 5th leading cause of death among Blacks, the 14th leading cause of death among whites, and the 9th leading cause of death among persons of other races.

Homicide takes its greatest toll among young persons ages 15 to 34. In 1983, homicide was the leading cause of death for Blacks in this age group.

The toll that homicide takes among the young is also reflected in the number of years of potential life lost (YPLL) before age 65. For Blacks in 1983, homicide was the 3rd leading cause of YPLL; for whites and others, it was the 6th leading cause of YPLL.

Males account for nearly 75% of homicide victims. Black males have a 1 in 21 lifetime chance of being murdered; white males have 1 chance in 131.

Most homicides in the United States are committed with firearms. In 1985, firearms accounted for 3 out of 5 homicides nationally. Cutting or stabbing instruments were employed in 1 out of 5 homicides.

Nearly 3 out of every 5 homicides committed in 1985 were perpetrated by persons acquainted with the victim (47%) or by relatives (17%). Arguments are the leading precipitants of homicide and accounted for nearly 40% of homicides nationally during the period 1981-1985.

Rape

In 1983, an estimated 154,000 rapes and attempted rapes occurred nationally, or roughly 1 for every 600 females 12 years of age and older.

Most rape victims are young. The ages with the highest victimization rates for rape and attempted rape are 16 to 24 year olds.

Most victims of rape or attempted rape are white, reflecting the general racial composition of the population. However, the likelihood of being a rape victim is significantly higher for Black women (2.5 per 1,000 annual rate) than for white women (1.5 per 1,000).

Two-thirds of rapes and attempted rapes are committed by men who are strangers to the victim. More than three-fourths of all rapes involve one assailant and one victim. Weapons are used in about one-fourth of rapes and attempted rapes.

Social stigma traditionally attached to rape makes it difficult for many victims to report the crime to police. Only half of the victims of rape and attempted rape surveyed nationally during the period 1973-1982 had reported the crime to police.

Aggravated Assault

Aggravated assault is an unlawful attack by one person upon another for the purpose of inflicting severe or aggravated bodily injury, but not resulting in death.

In 1985, there were 300 reported victims of aggravated assault for every 100,000 persons nationwide. Rates were highest in metropolitan areas (342 per 100,000) and lowest in rural counties (129 per 100,000).

Weapon distribution data for 1985 showed that 21% of reported aggravated assaults involved the use of firearms, and that 31% were committed with blunt objects and other dangerous weapons.

During the five-year period 1981-1985, the reported number of aggravated assaults increased by 9% across the nation.

The term "reported aggravated assaults" refers only to data on such assaults contained in police reports. Recent research has indicated that police reports do not adequately reflect the true extent of aggravated assault in the nation. One study of 41 acute care hospitals in Northeast Ohio found that close to 3 out of 4 cases of assault seen in hospital emergency departments were not reported to police.

Control of Violent Behavior

In 1984, the year end prison population in the United States numbered more than 463,000 persons. This was the largest number of prisoners ever confined in the nation and the 10th consecutive year in which the national year end prison population reached an all-time high.

Since 1980, the national prison population has increased by more than 40%. While an estimated 100,000 new prison beds were added in 1980-1984, the number of prisoners increased by more than 130,000 during the same period.

Although the number of female prisoners has greatly increased in recent years, and reached a total of 20,853 nationally in 1984, women still account for a very small percentage of the total prison population. In 1984, less than 1 in 20 prisoners were female.

A record 223,551 persons were being held in local jails as of June 1983. This represents a 41% increase over the total population recorded in the previous national jail census conducted in 1978.

Relative to the U.S. population, the number of jailed persons rose from 76 per 100,000 in 1978 to 98 per 100,000 in 1983.

With the exception of Massachusetts, every state had more women in jail in 1983 than in 1978, but women still account for only 7% of the national jail population.

The number of juvenile jail detainees is small and relatively stable, totaling 1,736 nationwide in 1983 and 1,611 in 1978.

More than 1.5% of the adult U.S. population is under some form of correctional supervision on a given day. Nearly two-thirds of these are under some form of probation; the remainder are in prison (17%), jail (8%), or on parole (10%).

How To Conquer Stress And Depression

am quite a fragile person and can quite easily find myself thinking and worrying about the smallest of things. People who know me comment that I am always stressed and that I should attempt to learn to relax more. This is easy for them to say! I have however now learned how to reduce the amount I stress and get depressed and will explain more in this article.

About a year ago I decided that I had had enough of the way I was living my life, up one day and down the next. I was on an emotional rollercoaster, never sure if I would wake up in the morning in a happy mood or in a depressed state. I was also aware that it was not really fair on my family as they did not know from day to day which Steve would appear.

So how was I going to go about improving my life and to conquer this near constant stress and depression? Well, what I thought I should do is to treat it as a project and even a hobby. I was determined to get to the bottom of it but was aware that it would take time and hard work. It was important to think positive about this project and to see it as a hobby rather than a choir as this would be the only way I would be likely to succeed.

The first thing I thought about doing was to write down the periods where I was in a stressed or depressed state. I then asked myself certain questions, such as, am I tired? Have I recently had an argument on my girlfriend? Is work getting me down?

I like to think of myself as quite a sociable person and I have to admit that most of the places and evening outs I go on or to, involve the drinking of alcohol. To be sociable I would always participate in this drinking but never really to excess. This is quite strange in reality as I have never really enjoyed the taste of alcohol or the affect that it has on me.

From my studies I soon realised that nearly all of my stressed and depressed days followed one of these evening outs drinking etc. I also realised that I always felt very low and even sorry for myself when I was tired and that I was always tired the day after drinking alcohol.

It is now quite plain for me to understand, alcohol is no good for me. It is like it creates the wrong chemicals in my brain. To help improve my life, I have now decided to become tee-total and therefore my drinking days are over. I will still socialise but will only be drinking soft drinks from now on.

I must say that I do not miss drinking alcohol at all and that I am a far happier person. I wish I had realised and stopped drinking alcohol years a

Hypertension and Its Causes

There are probably thousands of people walking among us who have a dangerously high blood pressure, yet they have no knowledge of it or its dangers.

Uncontrolled high blood pressure leads to various medical problems such as

* Kidney disease
* Stroke
* Coronary Disease

Different factors that lead to elevated blood pressure include

* Stress (Up to a point)
* Excess sodium
* Excess alcohol
* Excess salt

The dangerous problem with hypertension or high blood pressure, as it's commonly called, is that very it is very common for people to be unaware that it is afflicting them until they start suffering the serious results. Though symptoms of hypertension or high blood pressure are uncommon, some people do complain of dizziness, blurred vision, headaches, and light headedness. This is what leads to its nickname: the silent killer.

Salt intake directly effects blood pressure. Salt intake as well as dietary potassium intake have been found to have adverse health effects. Obesity is another important factor. Obese people are more likely to have elevated blood pressure than their thin counterparts. Excess weight causes the heart and other vital organs to work harder, leading to added strain. Alcohol also directly affects hypertension. Several studies have shown that the higher the alcohol consumption, the higher the blood pressure. However, similar studies have also indicated that moderate drinkers appear to have a lower blood pressure than non- drinkers.

The only way to be certain whether you have high blood pressure is by having it checked by a medical professional. The procedure is painless and every adult should have their blood pressure taken at minimum on an annual basis. The contraceptive pill can also lead to elevated blood pressure so, for women who take them, it is important that no matter what their age, they have their blood pressure checked regularly.

Vitamin B12 in Your Diet

As an essential B vitamin, vitamin B12 should be of special interest to vegetarians, not only because it is a compound the body needs, but because it is not found in any significant amounts in plant foods. As a matter of fact, the only foods substantially high in vitamin B12 looks to be mollusks and clams, red meat, some species of fish, eggs, and the like.

A deficiency in vitamin B12 can contribute to several conditions ranging from minor to serious because lack of vitamin B12 causes detrimental changes in certain body functions. Perhaps the primary advantage of vitamin B12 lies in the metabolism of fat and carbohydrates, although the vitamin also plays a significant role in the metabolism of red blood cells.

Vitamin B12 also helps by promoting the maintenance of the myelin sheath surrounding the nerve cells to protect them from damage. Therefore, vitamin B12 deficiency often leads to asthma, anemia, and neurological disorders, such as senile dementia and Alzheimer's disease.

How can you avoid a vitamin B12 deficiency?

The most apparent solution to preventing vitamin B12 deficiency is to eat food rich in vitamin B12. Countless reports from around the world demonstrate that many long-term vegetarians (vegetarians who do not use any eggs, meat, fish, poultry, or dairy products) are especially vulnerable to vitamin B12 deficiency. Since they cannot eat the regular food high in vitamin B12 that other people eat, they often rely on supplements.

In addition to a lack of adequate consumption of food high in vitamin B12, another factor that may lead to a deficiency in this vitamin is a lack of adequate absorption. In spite of the fact that the body does not need to consume a lot of food high in vitamin B12, the vitamin is actually difficult to absorb. Due to this difficulty in absorption, even with a diet of food high in vitamin B12, people may still suffer from vitamin B12 deficiency.

Poor absorption of the vitamins found in food high in vitamin B12 can be attributed to an underlying conditions, including a lack of B12 in diet because of a lack of intrinsic factor secretion due to aging, poor food selections, gastritis, the partial removal of the stomach by surgery (gastrectomy), lack of hydrochloric acid in the stomach, especially in the elderly, or ileal resection or ileitis.

Although vitamin B12 produced by bacteria and fungi, they are not normally found in yeasts or higher plants. Most of the beneficial bacteria reside in large quantities in the gastrointestinal tracts of animals and humans and because of this presence in animals, food high in vitamin B12 are mostly meat products.

How Important is Teeth Whitening?

A dingy smile is not something that will ruin your life or even begin to alter your course of success, but as far as self-esteem goes, the brighter your smile, the better. There is no doubt that the chore of keeping your teeth white is difficult and may even seem impossible at times. Have no fear, dentistry is here to save the day. Braces can be horrible, but can correct the alignment of your teeth. Teeth whitening isn't horrible, and can correct the color of your teeth and your appearance to others.

Some view their smile as an extension of their personal wardrobe, a vital part of their personal appearance, but it may be even more important. Your coworkers or business associates will likely look you in the face; they will most likely concentrate on your eyes and mouth. When speaking they will look in your eyes, but when you speak they will shift focus between your eyes and your mouth. You better make sure your teeth are up to par.

Teeth whitening is a procedure to enhance the color of your teeth by applying a gel-like solution or, for an even more in-depth procedure, whitening the teeth from the inside. The process will be repeated, nearly painlessly, until the desired shading is achieved for the teeth's color. Most dentists perform this service in their office as part of a normal, everyday procedure.

A very important thing to keep in mind for anyone considering teeth whitening is that it is rarely a one-time procedure. Many times, teeth whitening is a process that takes both time and patience from the parties involved in trying to achieve the right shade. In addition to the potential time constraints, teeth whitening can be a costly procedure due to the lack of insurance cooperation.

Teeth whitening is a process that is purely cosmetic in that it is not a process to overcome some kind of physical discomfort. Those who undergo the process of teeth whitening should do so to overcome a self confidence issue, not to expect the alleviation of pain. If pain or discomfort is felt in the gums or teeth then contacting a dental health professional should be the first step for the pain-stricken person.

Aromatherapy for Sunburns

Sunburns result from too much direct sunlight. Though most people understand the importance of avoiding over-exposure to the sun, sometimes people accidentally become sunburned. This result from applying sunscreen incorrectly, or not reapplying it after prolonged sun exposure. Many people are not diligent in reapplying sunscreen after swimming and may accidentally become sunburned. Sunburns are not only painful but they can also be extremely dangerous. Too many sunburns can cause premature aging, damage the skin, and lead to skin cancer. Prevention is the most effective treatment for sunburn.

If you are suffering from a sunburn you need to realize that it is equally serious as being burned by a stove or an open fire. Like other burns, sunburns have degrees. Severe sunburns may cause the skin to develop severe blisters. It is important to treat your sunburn with the same diligence and care that you would with any serious burn. One of the most often recommended sunburn treatments is aloe vera gel. Aloe vera gel is found inside the aloe vera plant. You can harvest your own aloe vera gel by slicing open one of the plant's leaves and scraping out the aloe vera gel. This gel may be directly applied to the sunburn to provide immediate relief.

Another great sunburn remedy includes combining six drops of Peppermint oil with four drops of Lavender oil. Mix these oils together and apply directly to the sunburn. Peppermint oil has cooling properties and lavender has soothing properties for the skin. Peppermint oil or lavender oil can also be added to a base of aloe vera gel. This wonderful remedy will remove the sting of burn while also cooling and soothing the skin.

Peppermint oil and lavender oil can also be added to a nice cooling bath. Lukewarm water may be the temperature preferred by the sunburned skin, but be careful to avoid becoming chilled. Peppermint can become very cooling so if you feel that you are getting too cool, you may need to reduce the amount of peppermint oil added to your bath. Once the sunburn begins to heal,you can also include the use of lotions and oils to keep the skin well-hydrated and moist. You may continue to apply aloe vera gel, but you may want additional moisture as well. When the pain and sting of the sunburn has eased, supplement your treatment with a lotion or cream to prevent the skin from peeling and to keep it soft and supple.

It is vitally important to keep children out of direct sunlight and prevent them from getting sunburned. Make sure to regularaly apply sunscreen as directed on the bottle or tube, especially after swimming or prolonged exercise. Keep in mind that some essential oils will make your skin more sensitive to the sun. Make sure that you read all safety precautions and avoid exposure to the sun during the use of these essential oils. Also, if you are pregnant take care in choosing essential oils. The use of many essential oils may damage your unborn baby or cause premature labor. Finally, treat your essential oils with the same respect that you would prescription medicine.

Sleep Apnea Tips

A nighttime intruder creeps into the deepest corners of your sleep, and silently takes your breath.

This sounds like a terrifying nightmare. In reality, it's something that countless women, men, and children face, every night of their lives.

Sleep apnea is a medical problem characterized by the interruption of breathing during sleep. In Greek, the literal translation of 'apnea' is "without breath". It is a problem that, if left untreated, can lead to some very serious health issues.

The most common type of sleep apnea is obstructive sleep apnea, otherwise known as OSA. This problem is characterized by a blockage of the airway that allows us to breathe. There are a number of factors that may cause the blockage in obstructive sleep apnea. Deformation of the jaw, large uvula, excess weight, deformation of the nasal cavity and allergies are some of the more common reasons people experience this disorder.

Another type of apnea is called central sleep apnea. This condition occurs when the brain's breathing signaling goes awry, causing the afflicted person to stop breathing without any physical airway obstructions.

Although sleep apnea is a fairly common problem, cases are considered to present a risk when a person is found to have periods of apnea lasting 10 seconds or longer, and suffer frequent episodes throughout the night. When apneas occur, the afflicted person wakes from sleep, gasping for air. These attacks can cause irritation due to friction of the uvula and soft palate, causing those who suffer from sleep apnea to wake in the morning with a sore throat.

There are several related health concerns that can be caused by sleep apnea:

* Snoring: While sleep apnea is usually accompanied by snoring, it is by no means an essential sign or symptom. Many people who suffer with sleep apnea do not snore at all.

* Daytime Fatigue: This is one of the main symptoms of sleep apnea. Those who suffer from the condition are not able to fall in to a solid REM sleep. Because they wake up so many times during the night, they end up feeling exhausted all day long. Trouble concentrating, intense irritability, forgetfulness, and anxiety are also signs of apnea.

* Headaches: A morning headache is one of the common signals that sleep apnea may be a problem. Frequent waking during the night also causes headaches.

Other common side effects include weight gain, increased heart rate and depression.

If you think that you, or your partner, suffer from sleep apnea, there is a simple test that can confirm the condition. The polysomnography test is an overnight study, conducted while you sleep at the hospital. The test is completely painless and is covered by many insurance carriers.

If sleep apnea is confirmed, there are several treatment methods available. One common treatment is called a CPAP, or 'continuous positive airway pressure'. The treatment is performed via an air compressor that forces air into the airway on a continual basis, ensuring sound breathing. More serious cases of sleep apnea may require surgery to remove any of the obstructions blocking the airway and causing the OSA.

If you think that you may have sleep apnea, it is important to see you doctor and take the test. The long-term effects of sleep apnea include an irregular heartbeat, an increased chance of hypertension, and stroke. In addition, your chances of being hurt or killed in an automobile accent increases by a whopping 700 percent when sleep apnea causes daytime drowsiness.

Treatment options are easy and readily available. Don't sleep on it -- get the treatment you need, as soon as possible!

Soft Drinks: Too Much of a Bad Thing?

Sugar-sweetened sodas and fruit punch, already considered notorious contributors to childhood obesity, can also lead to serious health problems in adults -- and may even indicate an overall unhealthy lifestyle, suggests new research.

The study shows that women who increased their intake of sugar-sweetened soft drinks or fruit punch from one can per week to one per day gained more weight and doubled their risk of type 2 diabetes compared with women who did not increase their intake. Diet soft drinks were not associated with increased risks.

What's more, these women usually live a less healthy lifestyle and get more calories overall.

Meanwhile, those who increased their intake of fruit juice also experienced weight gain but no increased risk of type 2 diabetes.

The women in the study were from the ongoing Nurses Health Study and were practicing nurses between ages 24 and 44 during the study period. The study appears in this week's Journal of the American Medical Association.

Researcher JoAnn E. Manson, MD, chief of preventive medicine at Brigham and Women's Hospital and professor of medicine at Harvard Medical School, says her team expected to find a significant weight gain among the study participants consuming the most sugar-sweetened soft drinks. "These drinks are pretty much liquid candy -- just sugar and water," she tells WebMD.

"But we didn't think it would lead to this great an increase in type 2 diabetes risk. It's pretty substantial, an 83% increased risk among women having one can of soda a day and a doubling among those having fruit punch daily."

Doctors Should Ask About Soda Intake

These findings prompted one expert to call upon doctors to specifically ask their patients, whether children or adults, about their intake of sugar-sweetened soft drinks -- just as they do about other factors known to cause health problems.

"They should be asking this if they are interested in helping their patients lose weight," says Caroline M. Apovian, MD, of Boston University School of Medicine, who was not involved in the study but wrote an accompanying editorial to it. "They may not be doing that now, but I think this study is going to change that."

Apovian tells WebMD that some of the study's findings are consistent with her own research, expected to be published in coming months.

"My group is looking at food patterns and overall health, and we're finding that soda consumption is indeed a marker for a general non-healthy lifestyle," she says.

While more study is needed to determine exactly why people who frequently drink these "junk beverages" are more likely to smoke and less likely to eat healthfully and exercise regularly, it's clear how these drinks can hurt health on their own.

Empty Calories Don't Satisfy Hunger

A 12 ounce can of non-diet soda contains about 150 calories and between 40 and 50 grams of sugar. If someone drinks one can a day without cutting back on other calories, that alone can lead to a 15-pound weight gain in only one year, says Apovian, a diabetes and nutrition specialist. Generally, each pound of weight gain results from an intake of an additional 3,500 calories not burned off with exercise.

Past studies have also suggested that the odds of becoming obese increase 1.6 times for each additional sugar-sweetened beverage consumed each day. Sugar-sweetened sodas, but not diet varieties, also have a high glycemic value, triggering an immediate spike in blood sugar levels that may boost diabetes risk.

In addition to those extra "empty" calories offering no nutritional value, Manson tells WebMD past research shows that unlike milk and other beverages, sweetened beverages such as soda and fruit punch don't satisfy hunger, so people don't eat less; if anything, they cause people to eat more.

In her study, women who increased their sugar-sweetened soda intake consumed nearly 360 more calories each day. Conversely, those who reduced sugar-sweetened soda consumption also reduced their overall calories by about 320 a day.

Women who increased the number of sugar-sweetened sodas they drank gained an average of 10 pounds, while those having one or fewer cans per week gained about 4 pounds.

"If you look at soft drink trends over the last 20 years, there's been a 60% increase in consumption among adults and a doubling among children. That pretty much parallels the [rate of] epidemics in obesity and type 2 diabetes during that period," Manson says. "It doesn't mean that obesity and type 2 diabetes are due directly to these soft drinks, but there is that ecological association that should be considered."

"The human body does not process some liquid calories the same way as it does calories from food," says Apovian. "It seems that the brain doesn't register that you just drank 150 calories in a can of soda, so you would still eat as much as if you hadn't had it. There seems to be something about sugar mixed with water that causes this."

Time to Abandon Soda, Fruit Juice?

"Americans love their sweet tea, soda, and fruit juices. There is no reason to believe that these sweetened beverages cannot fit into a healthy diet," Kathleen Zelman, MPH, RD/LD, tells WebMD. The trick, she says, is to control how many calories you get.

"There is no disputing the fact that eating extra calories, in any form, can lead to weight gain, which in turn can increase your risk of developing type 2 diabetes. However, you can continue to enjoy sweetened beverages in moderation (1-2 per day) as long as they do not replace more nutritious foods and your diet is balanced in total calories."

Zelman recommends quenching your thirst with water, sparkling soda with a splash of fruit juice or zest of citrus, or an occasional diet soda.

How To Prevent The Flu

Can you prevent the flu? or is it just luck when you are virus free all year long! The flu is a highly contagious viral infection of the upper respiratory tract. Because this illness can be spread easily by coughing and sneezing, influenza epidemics are very common, especially in winter. More than 200 different viruses can cause colds and flu, and strains of these viruses are constantly changing, so vaccinations against influenza have beenonly partly successful in preventing out breaks of this disease.

The symptoms of influenza begin much like those of the common cold head ache, fatigue, and body aches. In many cases, a fever develops, and you may feel unbearably hot one moment and chilled and shaking the next. Most influenza sufferers have a dry throat and cough. Nausea and vomiting may occur as well. Often a person with the flu is so weak and uncomfortable that he or she may not feel like eating or doing anything else.

WHAT YOU CAN DO TO PREVENT THE FLU?

Build you immune system and stay healthy by;

• Eliminating as much stress from your life as possible.
• Drinking plenty of water Eating a healthy diet, high in protein, fresh fruit and vegetables.
• Avoiding sugar, caffeine, & alcohol.
• Taking a high quality liquid, herbal multi vitamin with minerals (To learn more about testing vitamins for quality and assimilation into the body visit www.herbs4health.net read Chapter Nine of the my eBook “ 9 Steps To A Healthy Vibrant Body “ )
• Washing your hands often with antibacterial soap Getting plenty of rest Exercising a least three times a week Staying away from people with viruses If symptoms of influenza or a cold appear, immediately take a herbal product with Ginger & Echinacea as the main ingredients. (There are many of these available, the best are liquid herbal extracts made from plants)

SHOULD YOU HAVE A FLU SHOT TO PREVENT THE FLU?

Before you can answer that question, you need to learn more about flu shots. What is in a flu shot? There are approximately three different strains of the flu virus in each shot. These include some unknown substances, as most vaccines are grown and strained through animal or human tissues. In addition other vaccine constituents such as; Ethylene glycol (antifreeze) Phenol (carbolic acid ) Formaldehyde ( a cancer causing agent ) Aluminum(known for it's association with Alzheimer's disease ) Thimerosal (an antiseptic for cleaning wounds) Neomycin & Streptomycin (antibiotic) are found!

Believe it or not but, in the studies at VRAN (Vaccination Risk Awareness Network), statistics show that, with or without a vaccination only 1 % of the population is treated in hospital for pneumonia or flu. Also there are many different viruses throughout the world, and it is almost impossible to guess which virus will travel to your area. This makes a person wonder how they can choose which virus to inject you with? Another fact to consideris that of all the illnesses that come upon us in the winter months only 10 to 15% of them are influenza virus.

Daily Tips To Prevent Acne

The most important rule for acne sufferers to remember is that you should never pick or squeeze acne blemishes. This can lead to the spread of acne and the development of acne scars. Instead, there are a number of herbal, homeopathic, and traditional formulas that can be used to treat acne and prevent the development of acne scars. Herbs work naturally with the body to reduce acne blemishes and prevent the development of acne scars. Echinacea and poke root are often used for their anti-inflammatory properties and red clover may be beneficial for its estrogenic action. Witch hazel has excellent astringent properties and may be very effective on acne.

Most cases of light to moderate acne can be treated by over the counter medications. There are many to choose from. Some acne suffers find that benzoyl peroxide or salicylic acid works well, and benzoyl peroxide is known to readily kill the acne bacteria. Benzoyl peroxide can be found in cleansers and in spot treatments. Benzoyl peroxide is very drying and can make your face look even more irritated, especially when you first start washing with it. Many acne suffers use a moisturizer on their face after washing. There are many moisturizers available that are specifically designed to help with acne such as Cetaphil, Eucerin, and Neutrogena.

So how can you deal naturally with acne? First of all, cleanliness is vital, and you must always keep your skin washed and clean. Do not be tempted to apply any oils or moisturizers to the affected areas. Instead, use freshly-squeezed lemon juice 3 times a day as a natural antiseptic face wash. Grease from your hair can also exacerbate the problem, so shampoo your hair regularly. Diet also plays a role in acne, so stay off the junk (saturated fats in fried food, go carefully with dairy products, carbonated drinks, caffeine, alcohol, and tobacco). Instead, eat lots of fresh fruit and vegetables. Sleeping soundly will also help, as will regular exercise.

Benzoyl peroxide is a common acne treatment. It is an exfoliant and therefore helps to remove dead skin cells from the skin's surface. It also prevents bacteria from multiplying on the skin. It may come in gel, cream, or lotion form. And it may also be found in combination with sulphur which is another exfoliation agent. Benzoyl peroxide helps to prevent the development of new blemishes and clear up ones that are already present. It needs to be used on a daily basis and may initially cause itching, redness, and dryness. Skin will slowly show improvement over time with continued usage.

Stress does not cause acne. Stress is a part of our daily lives and believe it or not it is not a contributing factor to the acne residing in your face. Only severe stress treated by the doctor may cause acne to erupt and then only as a side effect of the drugs a person may be taking. If this is the case, consult your doctor immediately.

Laser acne treatments for severe forms of acne work by the laser killing off the bacteria responsible for causing the acne. Lasers used for mild acne treatments like simple blackheads and whiteheads targets the serum producing glands to simply unplug the follicle to release the serum trapped inside by heating the top layer and shrinking the oil gland. This affects the top area of the skin leaving the deeper layers virtually unaffected and able to heal without incident.

Free Weight Loss programs

free Weight Loss programs

The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a * body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for * body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict's Diet by Drs. Heller. This diet plan lowers low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

For more information, visit:

Physical Relaxation and Your Longevity Health

Tension is one of the sources of pain and disease in human. The opposite of tension is relaxation, which is often the cure of pain and disease. Physical relaxation contributes to your longevity health. It is effective stress management.

The common signs of bodily tension are pain in the neck and back. If you are stressed out, your shoulders also get the tension. Expressions such as "shoulder your responsibility" and "on your shoulders" speak volumes of how your shoulders may sustain the stress from everyday life. Given that tension saps your physical and mental energy, always tell yourself to "drop your shoulders" for relaxation. But it is easier said than done.

Why?

It is because physical relaxation is a skill - something that does not come naturally. You must first of all recognize the problem, that is, you have bodily tension, and then you must learn how to acquire that skill for your physical relaxation.

For relaxation, you require the work of both your body and your mind.

Learning to relax is not easy. It takes time, patience and persistence. But the longevity health benefits are substantial and lasting.

Make time to practice physical relaxation. Above all, make it a routine - not something you do only on the spur of the moment.

Do not do it before bedtime. Why not? Because it is a skill to learn, and thus requiring mental effort - surely not something appropriate when you are tired and ready to go to bed.

Do not fall asleep while practicing physical relaxation. However, you can may it to help you sleep better, but not during the practice session.

Do not rush. Learn to relax at your own pace.

Do deep muscle relaxation using the pendulum method, in which you tighten up your muscles before letting them relax. Tense your muscle groups, beginning with the hands, the shoulders, the feet, and then the face and the neck, in that order.

During the practice, breathe in and out slowly and naturally. If your stomach moves gently up and down, you are breathing right. If your chest moves up and down, you are not breathing right. Always breathe diaphragmatically, like a baby does.

To practice physical relaxation, find a comfortable place to lie down. (When you mastered the skill, you can do it anywhere and anytime.) Follow the following steps:

Tense and then relax each of your muscle groups.

For your hands, clench your fists tight and hard, and then slowly let go.

For your arms, tighten your biceps and your lower arms, without tightening your fists.

For your shoulders, elevate your shoulders as high as possible.

For your feet, screw up your toes. Stretch the front of your legs by pointing them away from you as much as possible such that they are parallel with your legs. Flex your feet upwards while stretching your feet down. Tighten your thighs and press your knees against the floor.

For your buttocks, clench them together hard.

For your stomach, crunch and tighten your abdominal muscles.

For your lower back, press it against the floor

For your chest, take a deep breath, hold it, and tighten your chest muscles.

Going back to your shoulders, breath in, hold your breath, and raise your shoulders as high as possible.

For your neck, stretch your head up, stretching and tightening your chin. Press your head down in the opposite direction until your chin touches your chest.

For your face, press and tighten your lips, clenching your teeth. Close your eyes tight. Raise your eyebrows (forget about the wrinkles) as high as you can go. Screw up all your facial muscles.

Physical relaxation will increase your energy, decrease your anxiety and irritability, and reduce physical pain due to tense muscles.

Physical relaxation is a skill that can be acquired with practice, patience, persistence, and the right attitude.

After you have mastered the skill through daily practice, you can apply it to any daily situation, such as while you are driving, waiting for the bus, or any time while working in the office.

Make physical relaxation a part of your daily life. Relaxation not only restores your health, but also makes you sleep much better at night, without the use of medications.

Mental relaxation, to complement physical relaxation, is a more difficult issue, and will be discussed later.

How To Treat Pain at Night

Night pain is usually an indication of the severity of pain. Usually pain will decrease at night as the body diminishes its sensation input for sleep and becomes less active. Typically a patient with arthritis may have occasional night pain when changing position but will be free of serious discomfort for most of the night. While it may seem that sleep is lost during these brief episodes, the body actually gets plenty of rest and no serious problem is present.

Most people overestimate the magnitude of a sleeping problem. Indeed, we have been characterized as a nation of insomniacs. The worry makes it worse. Unless the sleeping time totals less than four hours, the body is very good at substituting quality for quantity. The drive to sleep is overwhelming, and the truly tired person will sleep even under adverse circumstances. Once in a great while a vicious cycle occurs in which pain prevents sleep, fatigue prevents rational approaches to problems during the day, depression aggravates pain, and sleep is even more disturbed by pain and depression the following night. The tips given here re reasonably obvious, but they can help most of these problems.

Have a comfortable bed. Usually a moderately firm mattress of good quality is the best choice. A water bed, which supports the weight of the body evenly and can be kept quite warm, is successful for some people; others can never get used to the thing. Pillows can be used here and there to increase comfort. For example, they can be placed on the sides to limit turning, under the neck, under the low back, or at the foot of the bed to keep covers off the feet. Be careful not to use a pillow under the knees of there is any problem with the knees or hips, as stiffness and contracture can result.

Don't go to bed early to try to ensure enough sleep. Wait until you're tired. You want your body so ready for sleep that it suppresses painful signals from the nerves.

Beware of sedatives and sleeping pills. These give the wrong kind of sleep, cause rebound depression, tend to be habit-forming, and only very rarely help solve sleeping problems.

Beware also of painkilling drugs. These do not affect the arthritis or pain but only suppress the symptoms, and the symptom of night pain is one that should be listened to. The body has mechanisms for adjusting to long-term pain, and many doctors feel that pain medications actually interfere with normal adaptation to pain.

The sleeping partner is important. A restless partner may make twin beds advisable. On the other hand, sexual relations at bedtime encourage good relaxation and healthy sleep.

A glass of warm non-fat milk at bedtime helps many people. Generally, it is good not to have eaten for two or more hours before retiring. Red wine or whiskey in the late evening are particular enemies of sleep. The ingredients in many common cold remedies can make it difficult for some people to sleep. And be careful, of course, to avoid caffeinated beverages. Be sure to take any anti-inflammatory drugs as prescribed. If your doctor has encouraged you to adjust your own doses, try to increase the number of times each day that you take the medication, and be sure that you have a dose at bedtime. Setting the alarm so you can take another dose in the middle of the night may be worthwhile.

Leg cramps are another common problem. Be sure that you are taking your calcium supplements. Try a warm bath before bedtime. Walk and exercise moderately during the day and do stretching exercises to stretch out the muscles before going to bed. Avoid active exercises within two hours of bedtime.

Top Ways To Treat Osteoarthritis

The bad news: Osteoarthritis has no cure. The good news: You can treat its symptoms. Acetaminophen is often recommended because it relieves pain with the fewest side of effects. Over-the-counter NSAIDs such as aspirin and ibuprofen reduce inflammation as well as pain and may be helpful. However, these drugs can irritate the stomach. To prevent irritation, try coated aspirin or take medication with meals.

If the pain is severe, your doctor may prescribe stronger NSAIDs and, rarely, corticosteroid injections, shot directly into your joints. Topical therapy, with creams that contain aspirin compounds, may also relieve pain. Along with drug therapy, exercise, and physical therapy, alternative arthritis treatments may also bring relief.

Below are ways to treat osteoarthritis:

Self-treatment

Self-care is also a valuable tool in treating arthritis. Learning to pace yourself during the day and getting enough rest at night are two of the most important ways to help yourself if you have osteoarthritis. Rather than think about what you can no longer do, focus on what you can do instead.

Regular exercise increases joint protection by stimulating the production of synovial fluid, which coats the ends of the joints. Like oil, this thick substance lubricates your joints and may help prevent further damage. Gently moving the joints and stretching the muscles and tendons are the best ways to relieve strain on painful joints, improve body alignment, and help you feel more relaxed and in control of your disease. You should do a few simple, carefully controlled mobility and stretching movements once or twice daily, even when your joints are swollen and painful.

Rest is also important because it can lessen inflammation. The key is balance. Adjust the amount of rest and exercise according to the stage of your disease and how you feel each day. Too much inactivity makes the conditions worse, but too much exercise puts you at risk for exhaustion, injury, and more pain. Exercise as much as you can to increase movement and strength, improve the functioning of the joints, and create better all-round physical well-being. Learn to listen to your body and know when it is telling you to take things easy.

Surgery

Your doctor may recommend surgery if your joints are severely damaged. One procedure, called osteotomy, corrects bone deformity by cutting the bone and repositioning it. Osteotomy is usually done on the knee. Total joint arthroplasty involves resurfacing, or refining, the ends of the bones so they can move more freely against each other. This term is also used for total joint replacement in which the joint is removed and a metal, ceramic, or plastic device is inserted in its place.

7 Tips to Better Health

1. Eat Less Later in the Day:

Everyone knows, whether they want to admit it or not, reducing calories will help you to lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that should not be missed. Lunch should be healthy but a less than what you ate for breakfast. As you approach dinner, eat healthy but light. Avoid after dinner snacks or eating before bed!

2. ZZZZZZZZZZZ:

Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work is has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way. While there is no magic number, usually between six and eight hours a night is appropriate. If you have difficulty getting to sleep, before you climb into bed, try Yoga, listening to soft, relaxing music, a glass of wine, or if you can talk someone into it, a good massage.

3. Body Fat:

When you think about losing weight, more importantly than weight is the amount of fat you are carrying around. This fat is measured with what is called Body Mass Index, or BMI. For women, if you are fit, your percent of body fat should range from 21% to 31%. If you are in incredible shape, that could be as low as 10%. For men, fit should be between 14% and 25%, and excellent shape, as low as 2%.

To calculate your body fat, write down how much you weigh (be honest - no one will see this but you). Multiply your weight by 703. Next, write down your height, in inches. Multiply by that same number. Then you will divide your weight number by your height number. That is your BMI. For example, if your weight were 150 pounds x 703, your weight answer would be 105,450. If your height is 5'4", that would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.

4. Water:

Water is excellent for the body and good health. Water helps flush out toxins and other unwanted things lingering in the body. Water also replenishes fluids that help lubricate the internal body, keeps you hydrated, reduces hunger, which helps with weight loss, and helps to make skin look smooth and young. If you are not used to drinking water, it may seem hard at first, but very quickly, you will enjoy the clean, refreshed way it makes you feel. At a minimum, you should drink 64-ounces a day and more if you can.

5. Increased Protein:

Many diets of today's society pull you back and forth, one telling you to eat more protein, and one less. The fact is that if you are not exercising as much as you used to or if you are exercising heavily, your body could in fact need more protein than what the RDA recommends. The good balance for either scenario is 50% to 60% carbohydrates, 20% to 25% protein and 20% or less of fat. If you stick with this equation, you will benefit.

6. Lunchtime:

Instead of eating a heavy lunch, put together something light and easy and go for a walk. You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk before heading back to the office. You will feel refreshed and more invigorated for your afternoon tasks.

7. Some like it Hot:

Hot, spicy foods that contain curry, chilies, or other hot peppers such as cayenne, help to trigger endorphins. These hormones are what make people feel good and well balanced. In fact, endorphins are like a natural morphine that helps ease pain and provide a sense of well being. The next time you are feeling a little down or have some minor pain, try eating something spicy.