How to Keep Your Heart Healthy on Fitlife/Expertscolumn

http://fitlife.expertscolumn.com/how-to-keep-your-heart-healthy

What is Deep Vein Thrombosis (DVT) on FitLIfe Blog/Expertscolumn

http://fitlife.expertscolumn.com/deep-vein-thrombosis-dvt-causes-symptoms-treatment-diagnosis

How to Choose the Right Birth Control on Expertscolumn.com

http://fitlife.expertscolumn.com/how-to-choose-right-birth-control-method

Alzheimer's Facts & Myths on Expertscolumn

http://fitlife.expertscolumn.com/alzheimers-disease-facts-myths

Facts About Fish Oil & Omega-3s

Taking Fish Oil Supplements Is As Good For You As Eating Fish

This is false as fish like salmon, tuna, mackerel, and fish oil capsules all have heart-healthy Omega-3-fatty acids.  Adding fish to your diet carries healthy bonuses you won't get from supplements like calcium and vitamins B2 and D.  It is also an excellent source of protein, so try to eat fish more often, like 2 times a week of instead of meat.  If you have heart problems, Omega-3s can be boosted with supplement or prescription, but can be very high in tryglycerides, so talk with your doctor.

Fish Oil Is Good for Your Heart?

Omega-3s like DHA and EPA in fish oil and other sources lower triglycerides, which is a type of fat in the blood.  But to lower high triglyceride levels, you need 2 - 4 grams of DHA/EPA daily.  You'd have to take a lot of fish oil supplements to get plenty of that daily, plus, you can't be sure how many Omega-3s are in a supplement, because it isn't regulated by the Federal Drug Administration (FDA) closely.  However, there are a couple of options which both involve talking with your doctor.  You can take high doses of non-prescription fish oil while under your doctor's care, or prescription medicines that are available with high doses of fish oil.  If you don't have a high triglyceride level, you can find a favorite fish to eat.

If You Don't Eat Fish, Where Else Can You Get Omega-3s?

Although walnuts and liver contain Omega-3s, fish is still the best option for Omega-3s.  Organ meats like liver do have Omega-3s, but you can't rely on them to give you all you need.  Walnuts provide Omega-3s known as ALA, which your body doesn't make.  ALA is also found in some vegetable oils, especially flaxseed oil, and some vegetables like kale and spinach contain Omega-3s.  The body turns ALA into small amounts of two other types of Omega-3s, EPA and DHA.  These are the kinds of Omega-3s found in fish, the proof that these protect the heart against disease.  Vegetarians and vegans can look at algae oils as a source of Omega-3s, but none of these substitutes pack as much as Omega-3s like fish do.

Krill Oil Contains Fewer Omega-3s Than Fish Oil

Krill oil, which is made from shrimp-like creatures, has about as much DHA as fish oil, plus even more EPA.  Experts think Krill oil is at least a good source of Omega-3s as fish oil for lowering triglycerides as well as improving cholesterol.

How Much Fish Should Most People Eat?

At least 7 ounces per week is good, preferably oily fish like salmon, herring, lake trout, sardines, or albacore tuna twice a week.  One serving equals 3.5 ounces or about 3/4 cups of flaked fish.  Generally, it is safe to eat up to 12 ounces of fish or shellfish a week, if it is lower in mercury-types.  Fish low in mercury include shrimp, canned light tuna, salmon, pollock, and catfish.  But salmon, especially Wild Alaskan Salmon is rich in Omega-3s and has low levels of chemicals according to the Environmental Defense Fund.  Swordfish and mackerel are high in mercury.  Mercury can damage the nervous system of an unborn baby or young child.  Women who are pregnant, planning to get pregnant, nursing mothers, and young children, should avoid fish high in mercury.  Also high in mercury is shark and telefish.

If You Are Pregnant, You Should Take Fish Oil Supplements to Help Your Baby's Brain Develop

No, but the DHA in mom;s diet is linked to the brain power boost in babies.  Studies don't prove the same benefit to taking fish oil supplements.  Pregnant women can eat some, but not a lot of fish that's low in mercury.  In most cases, try to get the same amount of Omega-3s as other healthy adults.  This means having low-mercury fish twice a week, and don't eat more than 12 ounces a week.  The DHA can help the baby's brain and eyes develop, but remember that your body can turn healthy fats in dark leafy greens or flaxseed oil into this important nutrient.

With Non-Prescription Fish Oil Supplements, You Can Cut Down on "Fishy" Burps By Taking Them

At the start of a meal, some people who take non-prescription fish oil supplements may be bothered by fish burps or a fishy taste in the mouth.  A simple answer is to take with meals.  The fishy aftertaste may not be a problem if you take prescription fish oil, but ask your doctor to be sure.

If You Already Have Heart Disease, Fish Oil Won't Help

Fish oil supplements seem to prevent ore troubles for people with heart disease.  Heart patients should get about 1 gram EPA/DHA combined, and preferably from fish, everyday.  Supplements might be helpful, but check with your doctor.  Taking aspirin, warfarin, or other drugs for heart patients, fish oil can thin the blood, and high doses might cause too much thinning.

Omega-3s and Diabetes

Studies show Omega-3 fatty acids may lower high triglycerides, a common problem in people with diabetes.  The American Diabetes Association (ADA) says people with diabetes can get more Omega-3s by eating 2 - 3 ounces of fish a week.  But research hasn't consistently shown that Omega-3s help with asthma.  Research on Alzheimer's and dementia patients have found a link between the low levels of DHA and those diseases, but taking  more Omega-3s has not been found to improve conditions, but studies have found by adding DHA improves memory and learning in older, healthy adults.

Source

www.webmd.com/cholesterol-management/rm-quiz-fish-oil-facts.

Nasal Irrigation: Natural Relief for Colds & Allergy Symptoms

How It Works

Do you have a stuffy nose, allergies or a cold?  Nasal irrigation may help.  All you do is pour a saltwater (saline) solution into one nostril.  As it flows through the nasal cavity into the other nostril, it washes out the mucus and allergens.

Decide What You'll Use

For nasal irrigation, you'll use a container and a saline solution.  You can buy prefilled containers, or use a bulb syringe, or a neti pot, all of which are available at many drug stores.  First, mix the saline solution.  If you have prefilled bottle, you can skip this step.  Otherwise, buy a saline solution powder and follow the directions on the label, or make your own. Next, start with 1 - 2 cups warm water that's distilled or sterile, or boiled to prevent infection.  Then, add 1/4 - 1/2 teaspoons non-iodized salt and a pinch of baking soda.

Getting In Position

If you're using a squeeze bottle, neti pot, or syringe, lean forward over the sink, at a 45-degree angle.  Tilt your head so one nostril is pointed down toward the sink, but don't tilt head back.  Pour in the saline solution by placing the spout of the neti pot or tip of syringe or squeeze bottle just inside of nose.  The tip should go in no further than a finger's width.  Keeping your mouth open, squeeze bulb syringe or bottle, or tilt pot to pour water into your nostril, and remember to breathe through your mouth, not your nose.

Let It Drain

The saltwater will run through your nasal passages and drain out the other nostril and maybe your mouth.  If so, you should spit it out instead of swallowing.  If some does get down your throat, it won't hurt you.

Clear Your Nose and Repeat

Gently blow your nose to clear remaining solution and repeat procedure with other nostril.  When you're done, throw away any leftover solution and thoroughly cleanse items used and let air dry.  Then store in clean, dry place.

How Fast Does It Work?

You may see results after one or two times, and the benefits grow as you continue to do it.  One study showed a long run of nasal irrigation helped people feel in control of sinus problems and improved quality of life.

How Often Do You Use a Nasal Wash?

Using a saline solution just once a day may help thin mucus, curb post-nasal drip, and clean bacteria from nasal passages.  It also may wash out any allergens inhaled.  After symptoms are gone, some people find three times a week enough to keep symptom-free.

Is It Right For You?

Irrigation can benefit people with sinus problems, nasal allergies, colds and flu symptoms.  It can help either adults and children.  Some people use this everyday to stay symptom-free, but don't use it if you have an ear infection, or a nostril that's plugged, or hard to breathe through.

How Sinuses Get Clogged

This happens if the lining of sinuses and passages between them become inflamed.  An allergy or cold could cause that for example.  Inflammation swells and blocks the sinuses from draining and as bacteria builds up, leads to a sinus infection, caising more inflammation, swelling, stuffiness, and pain.

Why Nasal Irrigation Helps

A saline solution rinses out the nasal passages.  Saltwater restores the moisture and eases inflammation of the mucous membranes that line the sinuses.  The tiny hair-like "cilia" in those membranes pass bacteria and other junk to throat, where you're prone to swallow them.

Ways to Curb Allergens

With allergies, avoiding triggers is key to breathing easier.  Use an air conditioner in your home or car during warm seasons to cut down on indoor humidity and always run exhaust fans when showering or cooking, plus regular vacuuming and protective mattress and pillow covers.

Work With Your Doctor

One study showed people with chronic sinus problems who used nasal irrigation were able to use fewer medications, but before you stop, talk with your doctor.

Source

www.webmd.com/allergies/ss/slideshow-nasal-irrigation.

How Well Do You Know Your Pancreas?

What Does Your Pancreas Do?

The pancreas breaks down nutrients and makes hormones.  The pancreas does tow main things.  It makes fluids that contain enzymes, which break down the nutrients in food, like fats and nutrients, so your body can use them.  And it makes hormones like insulin to balance your blood sugar levels.

Where Is Your Pancreas Located?

 Located behind the stomach, the pancreas is about 6 inches long and looks a bit like a tadpole, with a head, body, and tail.  It sits in the abdomen, behind the stomach and in front of the spine.

What Does Your Pancreas Make?

The pancreas makes enzymes, proteins that boost the rate of chemical reactions in your body.  Without them, processes that can take seconds or minutes, would take years.  Enzymes in the pancreas combine with bile, a liquid made by the liver, to break down food.

Can You Live Without a Pancreas?

Yes, you can, but because the pancreas makes insulin, you'll develop diabetes if you need to have yours removed.  That means you'll be dependent on insulin shots (or a pump).  It's also hard to manage because the pancreas makes other hormones that control blood sugar.

Can the Pancreas Attack Itself?

Yes.  When the ducts, or tubes, in the pancreas become blocked, enzymes build up that causes the pancreas to begin to self-destruct.  When this happens, it's called acute pancreatitis.  The symptoms are a gradual or sudden pain in the abdomen, which can be mild at first, but usually become severe.  Treatment often involves tie in the hospital on IV fluids, without eating or drinking so the pancreas can rest.

Most Common Cause of Chronic Pancreatitis?

Drinking, inherited factors, Cystic Fibrosis, and some medications can cause chronic pancreatitis, but it is most often brought on by years of drinking too much alcohol.  People with this ailment should stop drinking, no matter what caused their condition.

How Many Fluid and Enzymes Can Your Pancreas Release?

About a half gallon of fluid or enzymes can be released, but people with certain conditions like pancreatitis, Cystic Fibrosis, and those who've had certain kinds of surgeries, may not make enough pancreatic enzymes.  Because these people can't absorb nutrients properly, they need a treatment called a pancreatic enzyme replacement therapy.

What Cells in the Pancreas Make Insulin?

The Islet Cells, (pronounced EYE-lets), are tiny clusters of several different cells in the pancreas.  These cells make insulin, which controls your blood sugar levels.  They are also called the Islets of Langerhans,for the German pathologist, Paul Langerhans, who first described them in the 1860s.

What Causes Type I Diabetes?

When you have Type I Diabetes, an immune system reaction, certain types of islet cells no longer make enough insulin, because they've been attacked by the body's immune system.  All people with Type I Diabetes must take insulin--Type 2 Diabetes results when the body becomes resistant to insulin, usually caused by a combination of genetic and lifestyle factors, including obesity and a lack of physical activity.

How Many People in the U.S. Develop Pancreatic Cancer Each Year?

Although relatively rare, about 45,000 people make up only about 2.8% of new cancer diagnosis.  The risk of developing it increases with age, making it more common in people ages 75 - 84.  It's hard to detect and is the 4th leading cause of cancer deaths in the U.S.

Can You Get a Pancreas Transplant?

Yes.  Pancreas transplants are mainly done when someone has Type I Diabetes that is extremely hard to control.  It is often done at the same time as a kidney transplant so the old pancreas is usually left in place to continue making enzymes.  Due to your immune system likely naturally rejecting the new organ, you'll have to take drugs to prevent it for the rest of your life.  Pancreas transplants are not possible in people who have pancreatic cancer because the drugs that prevent rejection would also keep your immune system from fighting the cancer.

The Pancreas Can Detect What Kind of Taste?

Research shows that the pancreas can detect fructose, a type of sugar that's found naturally in fruit and honey, and is also added to processed foods, like cereals and soda in the form of high fructose corn syrup.  The receptors that allow the pancreas to perceive sweetness and play a role in diseases like Type 2 Diabetes.

Source

www.webmd.com/diabetes/rm-quiz-pancreas.

Inflammatory Bowel Diseases & Sexual Intimacy

Most Physically Capable of Sexual Intimacy--Just Don't Feel Like It

The mood can be dampened by the fear of incontinence, abdominal pain, fever, or sheer tiredness.  For some, open communication with the partner may be best when sex is not an option.  According to psychologist, Morton L. Katz, Ph.D., says that couples who discuss what they feel will feel comfortable and pleasurable despite any pain.  People who need predictability to feel comfortable in a relationship--when you can't be close--can talk about the feelings and fantasies, not to mention, ways to be close intimately, that don't involve actual intimacy (Katz).  Those with Crohn's disease or leostomy, there may be times when you hug or kiss without anything else just to relax.  But with pain and fatigue of inflammatory bowel disease also comes a poor body image that can affect sexual arousal, according to Douglas A. Drossman, M.D., gastroenterologist/psychiatrist, University at North Carolina, Chapel Hill.  But to combat the negative body image, it is important to keep an eye on the big picture, which is all aspects of looks and personality.  It is critical for a sexual functioning person to have a realistic sense of who they are.

Source

 Lifescript.com

Alzheimer's Myths & Facts

Are Alzheimer's and Dementia the Same Thing?

Dementia is a broad term for a group of symptoms that have trouble learning or memory.  Alzheimer's is a form of dementia, and the most common type, it accounts for only 60 - 80% of cases.  Other types are vascular dementia, fronto-temporal dementia, Parkinson's disease, and dementia with Lewy bodies.  Drug side effects and brain surgery, depression and alcoholism can also create dementia-like symptoms too.  Symptoms may get better when or if conditions are treated.

Can Red Wine and Grape Juice Help Reverse Alzheimer's?

There is no vitamin, supplement, food or drug known that can cure or treat Alzheimer's, but a promising antioxidant, called Reservatrol, found in red grapes, could wind up like vitamin E, Vitamin C, ginkgo biloba, B vitamins or coenzyme Q10.  They all carry similar hopes at one time, but none were proven to prevent or slow the disease or reverse it.  Research suggests that the best diet is rich in fruits and vegetables, fish, nuts may help protect the brain, but it is no silver bullet.

Risk of Alzheimer's

 Age is the #1 risk factor, but the older you are, the more likely you are to get Alzheimer's.  Actual cause is unknown, but the following doesn't cause dementia:  aluminum cans or cooking pots, flu shots, artificial sweeteners, or silver dental fillings.

If One of Your Parents Has Alzheimer's, You'll Probably Get It Too?

There is less than 5% of cases with true "familial Alzheimer's," a type that runs in families, but if a parents or sibling has Alzheimer's, chances are, you'll can get it, and it is something you just can't change.  However, research shows that there may be things you can do to lower your odds, like stay at a healthy weight and eat a healthy diet, take care of your heart, and control diabetes.  An active social life seeing friends and family and doing things outside the home can also lower the risk, not to mention more education can make a difference too.

When Does Alzheimer's Start?

Repeating yourself, getting lost, showing fuzzy thinking skills can show up after the process of Alzheimer's has already begun in the brain.  Researchers believe the disease starts to cause physical changes years or decades before symptoms appear.  While it is normal to forget a meeting, it is a warning sign if you forget many or forget big events, or even where you are.  It is normal to misplace your keys, it is not normal to put your keys somewhere odd, like the oven, or accusing the spouse of stealing them.

What Are the Odds You'll Get Alzheimer's If You Live to 85?

Alzheimer's is not a normal part of aging, but most people over 65 are prone to get it.  And the risk doubles every 5 years after 65.  Nearly half of all 85-year-olds don't have it, but even the young can get early-onset Alzheimer's.  It is rare and usually inherited, it can start as early as 30 - 50 years of age.

What Protects the Brain More?

Experts don't know if doing mental work prevents Alzheimer's, but it may help build brainpower and may hold off memory loss.  It is better to learn new things than fall into old habits and it is also better to work out your brain everyday.  The key to brain health may be daily exercise and a busy social life.

Who Spends More on Alzheimer's Care?

Those who live more than 2 hours from a loved one with Alzheimer's spend almost $10000 per year on travel, phone and paid helpers.  That's almost twice as much as those who live locally.  Local caregivers put in ore hours though. 

Source

www.webmd.com/alzheimers/rm-quiz-alzheimers-myths-facts.

Common Adult Skin Problems: Shingles, Hives and More

Got Skin Problems?

Do you have skin that is itchy, broken out, covered in rashes or strange spots?  Skin inflammation changes in texture and color and spots can result from infection and chronic skin conditions we coe in contact with allergen or irritants.  If you think you have one of these common adult skin problems, consult your doctor to check the out, even if it seem most minor--it could signal something serious.

Shingles (Herpes Zoster)

Shingles is a rash of raised dots  that turns painful with blisters and causes skin to burn, itch, tingle, or ay be sensitive.  It usually shows up on trunk or buttocks, but it can appear anywhere.  The outbreak usually lasts about two weeks.  After you recover, you will usually have pain, numbness, and itching that lingers for months, years, maybe for the rest of your life.  Treatment is usually creams for skin, antiviral drugs, steroids, or anti-depressants.  It is important to treat early so you don't develop residual pain.

Hives (Urtiaria)

 They look like welts, but can itch, sting, or burn.  They vary in size, often joining together.  They can appear on any part of the body and last anywhere from minutes to days.  Causes can be extreme temperatures, infections from strep throat, alergies to medications to foods and food additives.  Antihistimines are used with creams to help.

Psoriasis

These are thick, red patches of skin that are covered with white, silvery scales.  Doctors know that psoriasis works with the immune system to trigger new skin cells that grow too quickly, but they don't know what causes it.  Patches can show up on the scalp, elbows, knees, and lower back.  Although they do eventually heal, they can come back throughout your life.  Treatment for psoriasis are creams, ointments for skin, light therapy and medications taken by mouth, injection or I.V.

Eczema

This is a blanket term for several non-contagious skin conditions caused by inflamed, red, dry or itchy skin.  Doctors don't know how eczema starts, but they do know stress, irritants--like soaps or allergens, and climate can trigger flares.  In adults, it appears on the elbows, hands or skin folds.  There are several medications that can treat eczema; some spread over the skin, others are taken by mouth or shot.

Rosacea

If you have a tendency to blush easily that is followed by redness on the nose, chin, cheeks or forehead, you may see more redness over time in blood vessels.  You may also have thickened skin, bumps or pus-filled pimples.  It can also affect the eyes.  Medications taken orally or spread on the skin may be available, where doctors can treat broken blood vessels and red thickened skin with lasers.

Cold Sores (Fever Blisters)

Also known as Herpes Simples virus, it can cause small, painful fluid-filled blisters on the mouth or nose.  It lasts about 10 days and is easily spread from person to person.  The triggers can be fever, too much sun, stress or hormonal changes, such as periods.  Treatment is usually antiviral pills or creams, cut call your doctor if sores contain pus, the redness spreads, or have a fever or eyes become irritated.  Treatment is usually prescription pills or creams.

Rash from Plants

If you come in an oily coating from plants like poison ivy, oak or sumac, it causes a rash in many people.  It begins with redness or sweeling at the site and beomes itchy.  Blisters show up within 12 - 72 hours after touching the plant.  A typical rash looks like a red line from the plant across the skin. The outbreak lasts up to 2 weeks.  Treatment is a medicine spread over the skin or taken orally.

Soothe Itchy Plant Rashes

Prescription or over-the-counter medications can help soothe itch.  You can also try cool compresses or oatmeal baths.  A doctor can prescribe medication for severe rashes or antibiotics for infections.  You can learn to spot plants to avoid direct contact, but remember that poison oak is west of the rockies; poison ivy to the east.

Razor Bumps

These usually show up after shaving when a sharp, edge of closely cut hair curls back and grows into the skin.  It causes irritation, pimples or scars.  To minimize razor bumps, take a hot shower before shaving and pull hair in the direction the hair grows and don't stretch the skin while pulling the razor acorss the skin.  Always use shaing cream or foam and rinse with cold water and apply moisturizer afterwards.

Skin Tags

These are small flaps of flesh-colored, or slightly darker tissue that hangs on the skin by a stalk.  It usually found on the neck, chest, back, armpits, under the breast or in the groin area.  They appear most often in women and elderly people.  Although they aren't dangerous, they don't cause pain unless they are irritated when clothing or nearby skin rubs against them.  A doctor can cut, freeze or burn them off.

Acne

These break out when pores become clogged with oil and dead skin cells become inflamed.  The pores stay open and turn dark, causing blackheads; whereas completely blocked pores are called whiteheads.  You can also get pus-filled pimples called cysts.  To control acne, keep oily areas clean and don't squeeze as it may cause infection or scars.

Athlete's Foot

This is a fungal skin infection that causes the feet to peel or turn red, itch or burn.  You may also get blishters or sores.  It is contagious and passed with direct contact.  To prevent, don't share shoes with infected persons or walk barefoot in locker rooms or near pools.  It is treated with a topical antifungal lotions.  A doctor can prescribe medications for more severe cases.  During treatment, it is important to keep feet inside shoes clean and dry.

Moles

Usually brown or black spots and can occur anywhere on the body.  They show up alone or in groups,usually before the age of 20.  Some can change lover over the years, from flat to raised, grow hair, or change color. Have moles checked once a year by a dermatologist and pay close attention to any change like irregular borders, unusual or uneven color, bleed or itch.

Age or (Liver) Spots

These pesky brown or gray spots ironically aren't caused by aging, but do become common as you get older.  Caused by exposure to sunlight, they usually appear on face, hands or arms.  You can try bleach creams, acid peels, or light-based treatments to fade them, but see a dermatologist to rule out serious problems like melanoma or skin cancer.

Pityiasis Rosea

A harmless rash, it beings as a single, scaly, pink patch with a raised border.  Days to weeks later, it starts to itch as it spreads.  The rash can look like Christmas trees spread across the body.  Doctors don't know what causes it, but they don't believe it's contagious.  It often goes away after 6 - 8 weeks without treatment and shows up between ages 10 and 55.

Melasma (Pregnancy Mask)

Also known as Chloasma, it is a tan or brown patches on the cheeks, nose, forehead or chin.  It is often called a :pregnancy mask" because it appears on half of all of pregnant women, but en can get it too.  I doesn't go away until after the baby comes, but it can be treated with prescription creams or over-the-counter products or laser treatments.  Sunlight can make it worse, so use a broad-spectrum SPF 30 sunscreen.

Warts

In most cases, it appears on the fingers or hands.  It is caused by the human papillomavirus and is spread when you touch something used by a person with the virus.  To prevent, cover with bandages and keep dry and don't pick at them.  They are usually harmless and painless and can be treated with topical medications or by a doctor, who can freeze or burn them off.  A more advanced removal can include surgery, lasers or chemicals. 

Seborrheic Keratoses

These non-cancerous growths can show up as you age and can appear in many areas of the skin alone or in groups.  They can be dark, multicolored, or have a grainy appearance, or smooth and wavy. There is no treatment unless there is irritation or you simply don't like the way they look.  They are also easy to mistake for moles, but a skin cancer specialist or dermatologist can tell the difference.

Source

www.webmd.com/skin-problems-and-treatments/ss/slideshows-common-adult-skin-problems.

Tips to Lose 100 Pounds or More

It's All About Planning If you have a lot of weight to lose, you're playing a long game. During the time, you face challenges. Weight loss experts and people who have done this, offer several ideas to curb calories, fight the "hangry<" make exercise easier, and how to stay on track more. Some are tried-and-true, but others may surprise you. Go for a Big Breakfast Eating more in the morning and less at night can make you lose more weight. Studies suggest starting your day with a high-protein meal, especially if ti's warm, with sold food, makes you feel fuller and less hungry later. Shoot for 350 - 400 calories at the least with 25 grams of protein, according to Damenica Rubio, M.D., Director of Washington Center for Weight Management & Research. Keep a Photo Diary We all have "terrible memories of what we eat", says Susan Albers, PsyD., author of "EatQ." She says to save photos of the foods you've eaten in a daily file. Before you eat your next snack or meal, review the file. It will remind you of what you've already eaten. Plus, it may help you to downsize and choose something else. Use an App If you "don't see food or portions the way normally thin people do", says blogger Lisa Durant. Use MyFitnessPal to focus on your relationship with food. It tracks what you've eaten and how much so you can be more honest with yourself. You can also set weight loss and fitness goals to track your progress. Without the app, you may risk "gaining the weight back." Try a Meal Replacement Plan If you're under a licensed professional's care, eat one regular meal per day and swap with other special shakes, soups and bars. If you "stick to it," youll see big results within 6 months to a year, says Ken Fujioku, M.D., Obesity Specialist at Scripps Clinic, San Diego. Set Up Your Food Storage Get it out of your sight and out of your mind, so it stays out of your mouth. If you have a habit of purging for treats you can't resist, Albers recommends taking it a step further: Assign shelves in your pantry or refrigerator so you can see the healthy foods and are in easy reach. Keep fresh veggies and fruit at eye level instead of inside the drawer, so you'll be more likely to grab one when you open the door. Shop Smart Don't leave your meals to chance. Have ingredients on hand so your not tempted to take-out. If you think menus work for your household: try a veggie stir-fry side dish or two. Make a grocery list together with your family, even if you all cook separately. Stay away from bulk warehouse stores where oversized items can invite overeating. Find a Fan Club Finding a support group can help you lose more weight than if you go it alone. It can help you gain more perspective as well as give you encouragement tips, give you a little competition, or give you some motivation. You can check out online forums, social media and your family and friends for support and encouragement. Outsmart Your Inner Critic If you do get off track, you may find it hard to forgive yourself. If you pretend a friend slipped up and is upset, write a note to them. Then read it aloud to yourself. You may find yourself being kinder and more encouraging than the little voice in your head. Try Physical Therapy Learn to reconnect with your body by working with a trained physical therapist who's trained to work with people who have medical issues or trouble moving in their daily lives. You can think of PT as someone to get you ready for a personal trainer. The therapist can design a program that is tailored for you, to improve your balance, your strength and your range of motion. PTs can also ease joint pain as well. Work Your Muscles Build up your muscles by moving extra weight. If you're losing weight, you want to keep muscles and burn fat and calories. "Don't use them, lose them," says Mira Rasmussen, an exercise physiologist, who likes to use wall squats to help with an exercise ball for body alignment. It works the major muscles below the waist at once. Get in the Pool Swimming can give you a whole-body a non-impact workout with a fantastic calorie burn, says Rasmussen. Water helps hold you up, so there's no pressure on your joints. It also saves time by combining cardio with muscle-building in one single activity. If you exercise too hard, try doing in chest-deep water to reduce swelling, enhance circulation, and relieve pain from inflammation. Look Past Pounds Despite what the scale says, your body is changing in a good way (Rubino). "Remind yourself if you've gained in losing weight by looser clothes, losing inches, your blood pressure's better, your diabetic sugar levels have improved, and you can handle more exercise--CELEBRATE, non-scale victories as well. Get Checked for Sleep Apnea If you're not resting as well, or your condition interrupts your breathing while sleeping, which is common in overweight people, it can disrupt your slumber withou you knowing it. Studies show that a lack of sleep alters the hormones which control hunger. Rubino suggests to be tested and treated. Ask about Weight Loss Medicine If you've lost 5 - 10% of your weight, your body makes adjustments to fight you losing more (Fijioka). Hormones signal that you've had enough to eat and don't get sent to the brain, making you still hungry. You can use medication to give you the feeling of being full (Fujioka). You can talk with your doctor about prescription drugs or over-the-counter products to help keep you on track. Play Down Plateaus When the scale won't move despite what you do--don't think of yourself as a "failure." Instead, give yourself for not adding more pounds. That alone is TRIUMPH (Rubino). If there's no change for 3 months, revisit your diet and exercise plan. Consider Weight Loss Surgery "Having weight loss surgery gave me back my health and a helping hand when I need to make permanent changes," says Michelle Vicari, Obesity Action Coalition. After spending most of my teen and adult life "trying the latest, greatest diet," I had gastric bypass surgery, and lsot 158 pounds, to get rid of a host of health problems, like high blood pressure and acid reflux." Source www.webmd.com/diet/obesity/ss/slideshow-obesity-weight-loss-tips.

How Well Do You Know Your Gallbladder?

YOUR GALLBLADDER helps your immune system and your digestive system make hormones. It is a small pear-shaped organ connected to the liver and intestines and stores a digestive fluid called bile. When eating, the gallbladder releases bile through tubes called S-ducts that break down food. Even if the gallbladder is gone, bile can flow from the liver through the duct directly to the small intestine. Most people do well after the gallbladder is removed. With some changes in bowel habits, it clears up soon. Just be careful what you eat. GALL STONES are hardened fluid, another term for kidney stones, are small, non-canerous tumors, made of cholesterol and as small as a grain of sand or as big as a golf ball. They may go away on their own, but if they cause serious medical problems if they block bile ducts and cause a gallbladder attack. MEN AND WOMEN who get too much of the hormone, estrogen, can lead to too much cholesterol in the bile. Pregnancy and birth control pills can also play in the role. Others may have a high risk of gallstones if they are over 40 or a family history. GALLBLADDER ATTACKs usually happens in the morning on an empty stomach, in the middle of the day after a workout, or at night after a heavy meal. It passes when a gallstone moves away from the bile duct. The attacks can last more than a few hours and cause pain and problems like swelling or infection. POSSIBLE SIGNS OF A gallbladder attack are stomach pain or vomiting, yellowish eyes and skin, tea-colored urine or light-colored stools, or all of the above. A common symptom is stomach pain. You should call a doctor if it lasts more than 5 hours or is severe, and call immediately if there are any other symptoms. THE USUAL TREATMENT for gallbladder attacks is medication or surgery. Shockwaves are used if the gallstones won't move from the bile ducts; the doctor can tell you if your gallbladder needs to be removed. If your not healthy enough for surgery, your doctor can try medication to dissolve them or shockwave to break them up. But it doesn't work as well. Half of people treated with medication have gallstones again within 5 years. AFTER GALLSTONE SURGERY, you should try to avoid bran cereals and fried foods and leafy greens. A fatty diet is not good for you, especially if the gall bladder is removed. Stay away from greasy food, high-fat sauces and gravies. Some people have problems with caffeine (coffee, tea and sodas), and dairy. Fruits and vegetables, lean chicken or fish are some good choices to have. Source: www.webmd.com/digestive-disorders/rm-quiz-gallbladder-knowledge.

How to Keep Your Kids' Eyes Healthy

What's Your Eye-Q? Kids learn their eyes, so healthy vision is critical for reading, writing, seeing the chalkboard, computer and play--more than seeing clearly up close and far away. Eyes also help distinguish between certain letters like "b" and "d". They also allow you to remember the details in what you read to the pictures in your mind. Subtle Symptoms If your child can't see well, they may have trouble learning. They might lose their place while reading and avoid reading. Their grades may fall. Signs of eye problems are always obvious, so some to watch for are they: Rubs their eyes alot, they squint or blink much of the time, they have lots of headaches due to eye strain, tilts their head to one side, they cover one eye to see, they hold books close to their face, they have trouble remembering what they read, and they have a short attention span. Problems You Can See Changes in the way a child sees or looks can be a hint that something's wrong. Look for bulging eyes, dropping eyelids, redness, eyes that don't work together, a gray or cloudy center, pus or crusty drainage, rapid movements--up/down-side to side, eyes constantly watering, white pupils taken with flash, or a child complains their eyes hurt or feel itchy. Early Detection is Key The most oommon eye problems in kids are blurred vision (refractable errors), crossed eyes (strabismus), and lazy eye (amblyopia). Regular eye exams can catch these early on before you or your child notices anything wrong. The longer the vision problem is left untreated, the more the brain will work to make up for it and may lead to future issues that are harder to treat. Is It Time to See An Eye Doctor? Children 3 and up can get a complete eye exam by an eye doctor once every 1 - 2 years. Many kids get a check up at school called a "vision screening." But it can't diagonse them. These tests can miss up to 60% of problems. Even newborns should get an eye assessment and get an assessment during each checkup after. Bring along a toy or stuffed animal to hold in your lap to distract from fussing with the equipment. What Happens During the Exam? Detailed eye exams usually take 2 hours and involves many test. Doctors might change things to get close enough yet not scare young children. The doctor checks the outside of eyes and watches how they follow a light or toy. He'll cover one eye to see how the other moves and focuses. The doctor will measure the near and distance vision with an eye chart and ask the child to read letters he can clearly see. Those who can't read can identify shapes instead. The doctor will also check for colorblindness, and in older kids, the doctor will ask older kids to look for numbers in colored dots--younger kids will look for shapes. Focusing on Vision A large device with a bunch of lenses on it is called a phoropter, pronounced "fer-rop-ter." Your child will peer through to look at the eye chart. The doctor switches from one lens to another asking the child which is clear or fuzzy. This is called refraction testing. It shows the power of eye lenses the child needs to see clearly. The doctor might use a lighted tool called a retinoscope to learn more about how your child's eyes focus. Shine a Light on Eye Problems The light provides an up-close look inside the child's eye. The doctor uses a flashlight-like tool called an ophthalmoscope to peek inside the eye. Older children get eye drops to widen, or dilate, the pupils 30 minutes before the test. You can prepare your child for this by telling her drops may sting and make things blurry a bit. The doctor may use another lighted tool called a slit lamp microscope to get a 3-D view. Correcting Kids' Vision If a child fails a vision exam, prescription eyewear may help. Kids can wear glasses at any age. Choose plastic frames with elastic straps if you have a toddler. Let your older child choose their own glasses, but make sure they have spring hinges to last longer. Most kids are not mature enough to clean or use contacts until after age 10. Vision correction surgery is not advised for growing kids. Kids with glasses need an eye exam every year. Treating Other Eye Problems If your child has a lazy eye, she'll get an eye patch or eye drops to blur her vision in one eye. This retrains the brain tosee with the weak one. Glasses don't always mae a differnece when used alone, but paired with exercise, they help kids with crossed eyes. Eye muscle surgery may straighten out eyes, but it won't improve their vision. Babies bron cloudy eye lenses (cataracts) may have surgery too. Glasses for Young Athletes Well-fitted, protective eyewear is a must for kids who wear glases and play sports to prevent vision threatening eye injuries. Everyday prescription glasses aren't good choices for gym, track, rink, or ball field. The eye doctor can help you choose what's right for your child. You'll want frames that are made of tough stuff that won't break like polycarbonate. Since kids are in the sun alot, ask about sunglasses to protect their eyes from harmful ultraviolet light. First Aid for Eyes Treat eye injuries right away. Don't let a child rub their eye as it can scratch the delicate surface. If there is something in the eye, flip the upper eyelid over eyelashes and ask your child to blink several times. The tears will help wash debris away. You can also flush the eye with clean water. If it doesn't come out, go to the ER. Get emergency care if something hits the eye, a chemical touches the eye, or the eye is bleeding. Source www.webmd.com/eye-heatlh/ss/slideshow-kids-healthy-eyes.

9 Ways to Eat Clean

Pick Whole Foods The basic idea to clean eating is to choose Foods close to the natural form as possible. Instead of boxed, bagged, or packaged foods--try fresh whole ones. Think whole turkey instead of frozen turkey meatballs; raw grapes instead of gummy snacks made with fruit juice. The Bonus: When you avoid highly processed foods like chips, cookies, and ready-to-eat meals, you skip loads of calories, sugar, salt and saturated fat. Eat More Whole Grains Refined carbohydrates, like white bread, pasta, and rice, lose their nutritional value during the manufacturing process. Trade them for whole wheat bread, pasta, or brown or white rice. Opt for other whole grains like oatmeal, popcorn, barley, or bulgur. The change will have a big impact as studies have shown a diet high in whole grains have a lower risk of heart disease, type 2 diabetes, and colon cancer. Load Up On Fruits and Veggies These natural foods are the two staples to clean eating. Some clean eaters say all your produce should be fresh. Others say you can have frozen or canned options as the next best thing since they have just as many nutrients. Read the label to make sure you're not getting extra sugar or salt. Choose whole fruits instead of juices, which have less fiber and more sugar. Aim get at least five to nine servings of fruits and vegetables a day. Watch Out for Salt and Added Sugar Clean foods are naturally low in salt and sugar, and adding goes against as natural as possible approach. Processed foods are major source you can slash the intake avoiding them. Read the food labels for added sweeteners and salts, even in food that looks healthy like yogurt and tomato sauce. Keep tabs on how much to add to foods and drinks. Flavor with spices and herbs instead. Skip Artificial Ingredients Artificial colors, sweeteners, preservatives, and other man-made ingredients have no place in a clean-eating diet. At the grocery store, read the food labels and avoid items with fake stuff. Sip Plenty of Water Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages like water and herbal teas. Water curbs hunger and makes you feel fuller, fends off fatigue and gives more energy. Try infusing water with a slice of citrus or sprig of mint. Rethink Alcohol and Caffeine Some clean eaters cut alcohol and caffeine completely in order to drink lots of water. Others say it is alright to have alcohol or caffeine in moderation. Clean eater or not, experts recommend no more than 400 milligrams of caffeine (that's 3 - 5 [8-ounce cups of coffee] a day), and one serving of alcohol for women and 2 for men. Also skip the sugary extras and opt for plain tea or coffee; and avoid the sweet mixer for alcohol. Decide if You'll Go Organic Organic farmers use natural pesticides and avoid man-made ones. Some people say organic produce is the best way to eat clean. It is up to you to decide how important it will be in your diet. Shop at local farmers markets to find out what kinds of pesticides vendors use. Another tip is to use pesticides that end up on the outsides of fruits and veggies, so choose non-organic foods with skins you don't eat like avocados, corn and onions. Be Smart About Meat and Dairy Meat, dairy and eggs bought at the store may come from animals that get growth hormones and antibiotics. Clean eaters avoid them and choose organic or opt for local sources that raise animals humanely. Farmer's markets are good place to learn more about where meat and dairy come from. Seafood is labeled organic, so look for items low in mercury that use sustainable fishing. The cleanist approach to protein is to get the most from nuts, beans and legumes. Source www.webmd.com/diet/ss/sliedshow-how-to-eat-clean.

Food Frauds That Can Wreck Your Diet

Caesar Salad A small bowl can have almost 300-400 grams of fat just in the dressing. Food fix: Use 1 tablespoon of dressing and 2 tablespoons of tangy Parmesan cheese. Fresh Smoothies Packed with a whopping 80 grams of sugar with 350 calories or more, there is very little protein and no fresh fruit. Fruit concentrates are used instead of fresh fruit. Sorbet, ice cream, and sweeteners are no better than a milkshake. Food fix: Get a small cup and ask for fresh fruit, low-fat yogurt, milk, protein powder blended with protein for good nutrition. Energy Bars These are no more than enhanced candy bars with more calories ( 500+) and a higher price tag. The compact size leaves people unsatisfied--a few bites and they're gone. Food fix: Choose bars with 200 calories or less, some fiber, at least 5 grams of protein to help provide energy when sugar rush fades. Chicken Burrito PThese are packed with 1,000 and plenty of saturated fat, cheese, sour cream, and fat in a jumbo flour tortilla. A burrito as big as your forearm is too big a serving. Food fix: Share one or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with a tasty, low-calorie salsa. Sugar-Free Foods This is a problem if you think you have to order a large order of fries or big dessert. Just upsizing fries adds 300 calories to your meal. Eating more calories than you burn makes you gain weight. Food fix; watch your total calories. Enhanced Water Vitamins added to bottled water as well as sugar add up to as many as 125 calories. Food fix: Refrigerate tap water and to make more appealing, try packets of crystallized lemon adds flavor without added calories. 2% Milk This has more than half saturated fat of whole milk. Here's what's in a cup of milk: Whole milk--(3.25%) = 150 calories, 8 grams fat, 5 grams saturated fat. Reduced fat--(2%) = 130 calories, 5 grams fat, 3 grams saturated fat. Skim (nonfat)--80 calories, 0 grams fat, 0 grams saturated fat. Food fix: Like whole milk, blend with 2%, then with 1%, then skim, until you get used to the taste of nonfat milk. 2% Milk Latte This adds up to 580 calories, 15 grams saturated fat in a 20-ounce white chocolate mocha (which is more than a quarter pound burger with cheese.) Food fix: try a sweetened, frothy beverage for a diet splurge. Limit the damage with a nonfat (skim) milk--no whipped cream--to avoid the 130 calories and the 2/3 saturated fat. Turkey Hot Dogs The nutritional content varies according to the brand. It may say "less fat" on the label but it may have plenty of fat in each sausage. Food fix: compare nutrition labels for the lowest fat content. Some good choices available or eat a few times a year. Breakfast Muffins Altough better than donuts, they are still sugary cakes of refined flour. A store-bought muffin contains about 500 calories and 11 teaspoons of sugar. Food fix: Eat one that is no larger than 2-1/2 inches in diameter. Look for 100-calorie muffins at the store. Some brands can be a good source of whole grains and fiber. Low-Fat Granola This low-fat crunchy cereal has 10% fewer calories, but full of sugar. Low-fat label leads to overeating. A study at Cornell University found that people eat 49% more granola when they thought it was low-fat, going over 10% calorie savings. Food fix: Look for low-sugar, whole-grain cereal, sweetened with fresh fruit. Low-fat Yogurt This is a nutrition superstar that is rich in protein and calcium. Also, many yogurts have lots of added sugar. Some brands have 39 or more grams of fructose, sucrose, other sweetneners. Compare plain to fruited yogurt to see the difference in sugars that have naturally added milk and sugar on the nutrition label. Food fix: 6 ounces should be 90 - 130 calories and under 20 grams of sugar. Avoid sugary "fruit on the bottom" yogurts. Blend sweetened yogurt with plain, nonfat yogurt. Multi-Grain Products With more than one type of grain, products made from refined grains such as white flour have been stripped of fiber and many nutrients. Food fix: Look for "100% whole grain", like oats and wheat, as the first ingredients. Also choose brands with more fiber. Light Olive Oil Anything labeled "light" is enticing when watching your weight. Sometimes food may not be what you expect. LIght olive oil has the same calorie and fat content as other types. It is just has a lighter color and taste. Food fix: compare labels in the store for light foods when saving calories. Added Omega-3 Some yougurt, milk, eggs, cereal, and other foods have a boost of added omeaga-3. It may not contain omega-3 that is best for the heart--EPA or DHA. Or it may have EPA/DHA, but just smidgen, less than one bite of salmon. It may have ALA from vegetable sources, but not as potent or beneficial as DHA/EPA. Food fix: try 6 ounces salmon,which has 100 times more Omega-3 than a serving of fortified of yogurt. Vegetarians consider algae-derived Omega-3 as supplements. Iced Tea Antioxidants like iced tea don't make a health food: there is too much added sugar which turns a tall glass into a health hazard. A 20-ounce bottle has more than 200 calories and 59 grams of sugar. Food fix: skip "sweet tea" in favor of unsweetened iced tea. Try lemon or artificial sweeteners to add zing without the calories. Herbal or berry teas give a mildly sweet taste without the sugar. Microwave Popcorn "Snack" can be misleading on microwave popcorn. One brand packs 9 grams of fat in each "snack size" bag. Food fix: compare nutrition labels to get lower-fat popcorn that has no transfat. Sprinkle Parmesan cheese or low-fat salt spice blends for added flavor without a lot of fat. Iceberg Lettuce It may be big on crunch, but it has zero on vitamins and flavor. The boring taste leads people to use more dressing or toppings. Food fix: Add spinach or arugula to the mix. Cruble 2 tablespoons (100 calories) of blue cheese or feta on top. Toss with a splash of oil or vinegar to spruce flavor without the calories. Salty Toppings {rpcessed artichoke hearts, chickpeas, and olives are salt shockers lurking at the salad bar. Avoid getting too much by limiting anything that come s from a can. Pass up cured meats; instead choose beans or tuna, but not both. Food fix: try radishes, bell peppers, cucumbers, and other fresh vegetables that are low in sodium. Be sure to rinse beans to remove most of the salt. Coleslaw Cabbage is okay, but coleslaw can be a diet disaster. One popular restaurant has a small cup (4.5 ounce) with 260 calories and 21 grams of fat; 1/3 of people's daily limit due to the mayonnaise. Food fix: some place make a healthier coleslaw--just ask for nutrition information. If making at home, use a low-fat mayonnaise or nonfat yogurt. Banana Chips Deep-fried bananas have 145 calories, 9 grams of fat, and 8 grams of saturated fat--as much as a fast-food hamburger. Food fix: try a fresh banana, which is four times more food, 0 grams fat and 100 calories. Source www.webmd.com/diet/ss/slideshow-foods-that-can-wreck-you-diet.

Raising Fit Kids: Healthy Nutrition, Exercise, and Weight

For Kids, Healthy Habits Means Healthy Weights Kids don't need fad diets, radical weight-loss plans, or extreme workouts. With the right habits, you can keep a child a healthy weight, or help them slim down if they have extra pounds. Healthy Habit 1: Eat Dinner as a Family If you cook at home, you can control the menu and make it easier for everyone to eat healthy. Kids who eat on their own, especially in front of the TV, might not pay attention to what or how much they're eating, making it easier to overeat. If kids dislike certain foods, keep serving it--they may like it in time. Healthy Habit 2: Switch Off Screens Kids who spend too much time watching TV, playing video games, or zoning out with a smartphone, the odds are they are doing that instead of something healthy, like being active or getting enough sleep. Don't focus on what kids can't do, but instead on what they can. Make a list of such things like dance to music, play on a backyard playset, ride bikes, or help cook dinner--make it a habit for yourself as well to be a role model. Healthy Habit 3: Use Pedometers to Get Everyone Moving Inspire the whole family to get out as an incentive for kids to exercise. The idea is to give each family member a pedometer or activity tracker. Healthy Habit 4: Make Smart Sacks an Easy Choice Stock refrigerator with healthy snacking options to avoid kids eating unhealthy snacks. Keep portions of cut-up veggies, trail mix, or cheese and crackers as healthy snack options. Healthy Habit 5: Make Time for ZZZ's Kids who are tired, moody, or cranky, make for harder food choices like exercising and choosing water over soda. Bedtime makes it harder for teens as the body clock resets at puberty, making them more wired to stay up late. It is important to keep sleep a priority by encouraging everyone to stick to a bedtime routine, especially on weekends. Healthy Habit 6: Be Consistent Stick to a plan to encourage healthy habits about exercise and bedtime. Kids are most likely to accept rules: hesitation will make them argue and push back. Persistence helps them embrace healthy habits that will benefit for the rest of their lives. Source www.webmd.com/parenting/raising-fit-kids.

Vitamins and Minerals from A to Z

Vitamin A There are two main types of vitamin A. One comes from animal sources of food. People need this to help see at night, make red blood cells, and fight off infections. The other is in plant foods, which help prevent eye problems related to age-related macular degeneration, and to cells all over the body. To get vitamin A, eat orange veggies and fruits like sweet potatoes, cantaloupe, spinach and other greens, dairy products, and seafood, like shrimp and salmon. However, too much vitamin A can hurt the liver. Vitamin B-12 Eating this vitamin before heading out for a day at the gym in foods like hard-boiled eggs and cereals with this vitamin, helps the body to break down food and energy. Athletes and trainers take supplements before workouts, but don't use to boost success if you're getting enough in your meals. Vitamin C It is a myth that vitamin C doesn't prevent colds like over-the-counter remedies say. If you get symptoms, drink orange or grapefruit juices to stay hydrated and feel better soon. The body needs vitamin C to help bones, skin, and muscles to grow. You can get plenty of vitamin C from bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies. Calcium Calcium, when mixed with sand, helps harden concrete. The strength creates a building block for bones and teeth. This is key to making muscles, like the heart, move. You can get calcium from milk, cheese, yogurt, other dairy foods, green vegetables like kale and broccoli. How much is needed depends on your age and sex. You should check with your doctor about taking supplements. Vitamin D Like calcium, vitamin D keeps bones strong and nerves carrying messages. It plays an important role in fighting germs. However, watch your time in the sun (10 - 15 minutes on clear days without sunscreen), but is the best source of vitamin D. You can also eat fish, like salmon, tuna, and mackerel. There is a little vitamin D in egg yolks, and you can get milk and orange juice with added vitamin D. Vitamin E Also called an antioxidant, vitamin E protects cells from damage caused by cigarette smoke, pollution, sunlight and more. Vitamin E helps cells talk to each other as well as keep the blood moving. Sunflower seeds and nuts like almonds, hazelnuts, and peanuts are good sources of vitamin E. If you have an allergy to these foods, vegetable oils like safflower and sunflower, spinach and broccoli have vitamin E too. Folic Acid If you're pregnant, folic acid is a must as it helps make DNA and prevent spina bifida and other birth defects. Asparagus, Brussel sprouts, dark leafy greens, oranges, orange juice, legumes--like beans, peas, and lentils--are rich in folic acid. The doctor can suggest supplements too. Vitamin K This vitamin is important for blood clotting and healthy bones. However, people taking Warfarin, a blood thinner, should be careful what they eat as vitamin K may react badly to the drug. A serving of leafy greens like spinach, kale, and broccoli can give you plenty of vitamin K for the day. Also, the Japanese dish--Natto, made from fermented soybeans--has even more. Iron If you have low levels of iron, the body doesn't make enough healthy red blood cells, and with them, you can't get enough oxygen to the tissues. Pregnant women and those with a heavy menstrual cycle are more likely to have anemia--a medical name for not enough iron in the blood. To keep your iron levels up, eat beans, lentils, liver, oysters and spinach. Dark chocolate with 45% cacao has iron. Magnesium This mineral plays a role in making muscles squeeze and keeps the heart beating. It also helps control blood sugar and blood pressure, makes proteins and DNA, and turns food into energy. Foods like almonds, cashews, spinach, soybeans, avocado, and whole grains contain magnesium. Potassium Bananas as well as leafy greens, are a good source of potassium, which helps your blood pressure to stay within a normal range, and helps your kidneys work. If your levels are too low or too high, it can make your heart and nervous system shut down. You should watch your salt intake as the body needs the right aomount of sodium and potassium. Eat raw cantaloupe, carrots and tomatoes to get potassium. Zinc Without zinc, you can't taste or smell, and your immune system needs it to help cuts, scrapes, and sores to heal. It can also help your sight as you age. While you can get zinc from plant sources like seasame and pumpkin seeds, chick peas (garbanzo beans), lentils, and cashews; it is easier for your body to absorb zinc if you get it from animal sources like oysters, beef, crab, lobster, and pork. Source www.webmd.com/vitamin-and-supplements/ss/slideshow-vitamins-minerals-overview.

Foods That Help Fight Depression

TurkeyBrazil Nuts Snacks that are rich in selenium help protect the body from tiny, damaging particles--or free radicals. One study--in young people do not have enough of this nutrient in their diets, they are more likely to be depressed. Researchers are not sure if the low selenium causes depression. One Brazil nut has almost half the daily requirement of the mineral; be careful to limit how much you eat. Other foods with selenium are brown rice, lean beef, sunflower seeds, and seafood. Carrots Carrots are full of beta-carotene, but you can also get it from pumpkin, spinach, sweet potatoes and cantaloupe. Studies have linked beta-carotene to lower levels of depression. There isn't enough evidence to be sure it prevents the disorder, but it can't hurt to get more in your diet. Clams and Mussels These are a good source of the vitamin B-12. Some studies say people with low levels of B-12 are more likely to have depression. A lack of B-12 causes a shortage of S-adenosylmethionine (SAM); a mineral the brain needs to process other chemicals that affect mood. Other foods with B-12 are lean beef, milk and eggs. Coffee A jolt of caffeine can be a pick-me-up to help with motivation. If you have post-partum depression or a panic disorder, however, some studies say coffee may make the symptoms worse. Other researchers say a cup of joe can lower the risk of getting depression, but they are not sure why. Leafy Greens Leafy greens are packed with folate that tell your brain cells where to work well to protect against depression. Food manufacturers in the U.S. add the vitamin B-9 to enriched grains like pasta and rice. You can also get them from lentils, lima beans, and asparagus. Salmon Salmon and other fish like herring and tuna are high in poly-unsaturated fats. Researchers say it helps fight depression. The type of fat--Omega-3 fatty acids--help the brain cells use chemicals that can affect the mood. A few studies show people who weren't depressed had higher levels of omega-3's than those with the mood disorder. Milk A good source of vitamin D, low levels of vitamin D in the body sometimes cause depression. A Norwegian study found that people who took vitamin D supplements were less depressed a year later than those who didn't. If you don't like milk, you can boost vitamin D in your diet with enriched cereals and juices and canned fish. Caution: Alcohol Although it might take the edge of your worries, or make you feel more social, the best time to drink wine, beer or mixed drinks is in moderation. While they may make you feel better in the moment, heavy drinking makes depression symptoms worse over time because alcohol makes the brain less active. It also makes anti-depressant medications less effective. Caution: Junk Food It may be fast and filling, cut processed foods can be bad news for your mood. Scientists have studied diets that are high in sugar--simple carbohydrates and fatty foods--can affect how you feel. Many have found a link between unhealthy eats and depression. The best bet is to eat a well-balanced diet plenty of fruits, vegetables, whole grains or lean protein. Source www.webmd.com/depression/ss/slideshow-foods-fight-depression.

The Latest on Birth Control

Birth Control: How to Decide? There are so many options when it comes to choosing birth control. Here are a few things to think about when it comes to choosing the right birth control method. *Protection against STDs? *Important cost and convenience? *Effectiveness? However, abstinence is the only 100% effective method, but others come close, as you can see from evidence chart. After reading this, you should check with your doctor as well for the best option for you and your partner. Fertility Awareness Also known as family planning, this means avoiding sex when women are at their most fertile. You can watch for changes in cervical mucus and body temperature, however, it is best to seek a professional in order to do this correctly. The pros to this method is no drugs, no devices, and it's inexpensive. The cons are that it limits spontaneous sex; an average of 25% of typical users end up pregnant. Spermicide This method contains a chemical that kills sperm. It comes in a foam, jelly, or cream and placed inside the vagina before sex. Some types can be place 30 minutes ahead. Frequent use can cause tissue irritation, a risk of infectious diseases or STDs. It is usually used along with other birth control methods. The pros are easy to use and inexpensive (about $1 per use). The cons are an increase risk to STDs--29% of users get pregnant. Male Condom The latex condom, a classic barrier method, prevents sperm from entering a woman's body, protecting against pregnancy and most STDs. 15% of couples who rely on male condoms get pregnant within a year. The pros are that it is widely available, protects against STDs and inexpensive (under $1 each). The cons are effective if used correctly, it is not reusuable. Female Condom A thin plastic pouch that lines the vagina, is put in place up to 8 hours before sex. Users can grasp the flexible plastic ring at the closed end to guide it into position. It is somewhat less effective than the male condom. The pros are that it is widely available, and some protect against STDs, it also conducts body heat better than the male condom. The cons are that it is noisy and 21% of users get pregnant, it is not reusable and not to be used in conjunction with the male condom to avoid breakage. Diaphragm A rubber dome that is place over the cervix before sex, it is used with spermicide. The effectiveness (compared with the male condom) is 16% of users get pregnant, including those who don't use it correctly the first time. The pros are it is inexpensive ($15 - $75 and lasts up to 2 years). The cons are it is fitted by a doctor and has no STD protection. It can't be used during the menstrual cycle and there is a risk of toxic shock syndrome. Cervical Cap It is similar to a diaphragm but smaller. The FemCap slips in place over the cervix, blocking entry into the uterus. It is used with spermicide and has a failure rate of 15% of women who have never had children; 30% of those who have. The pros are it can stay in place up to 48 hours and is inexpensive. The cons are it must be fitted by a doctor and has no STD protection. It can't be used during the menstrual cycle. Birth Control Sold as the Today Sponge, it is made of foam that contains spermicide. It is placed against the cervix up to 24 hours before sex. It is about as effective as the cervical cap with a failure rate of 16% for women who have never had children and 32% of those who have. Unlike the diaphragm or cervical cap, it does NOT need to be fitted by a doctor. The pros are no prescriptions and is effective immediately. The cons are that it is difficult to insert correctly, has no STD protection, and can't be used during the menstrual cycle. Birth Control Pill The most common birth control method, the pill uses the hormones, estrogen and progestin to prevent ovulation. If taken on schedule, it is highly effective. 8% of typical users get pregnant, even those who skip a dose. Like hormonal contraceptives, the pill requires a prescription. The pros are it is the user has more regular, lighter periods, or no periods depending on the type of pill used, and there may be less cramping. The cons are it costs $15 - $50 per month and does protect against STDs. It can cause side effects of breast tenderness, spotting, serious blood clots, and raised blood pressure. Some may not be able to use birth control pills. Birth Control Patch For women who have a tendency to forget the daily pill, this may be an option. The Ortho Erva patch is worn on the skin and changed once a week for three weeks, with the fourth week patch-free. It releases the same types of hormones as the birth control pill does and is just as effective. The pros are more regular, lighter periods, with less cramping, and there is no need to remember the daily pill. The cost is about %$15 - $50 per month and can cause skin irritation, and other side effects similar to birth control pills. There is no STD protection. Vaginal Ring The NuvaRing is s soft, plastic ring that is worn inside the vagina. It releases the same hormone as the the pill and the patch and is just as effective. It only needs to be replaced once a month. The pros are lighter, more regular periods and is replaced once a month. The cons are a cost of around $30 - $50 per month and can cause vaginal irritation among other side effects similar to the pill and patch. It also has not protection against STDs. Birth Control Slot Also known as Depo Provera, it is a hormonal injection that protects against pregnancy for up to 3 months. For the typical couple, it is more effective than the birth control pill with 3% of users getting pregnant within a year. The pros are it is injected 4 times a year and is highly effective. The cons are it costs around $240 a year and can cause spotting as well as other side effects. It has no STD protection. Birth Control Implants Known as Nexaplanon, it is a matchstick-sized rod that is place under the skin of the upper arm. It releases the same hormone in the birth control slot against pregnancy for up to 3 years. The failure rate is less than 1%. The pros are that it lasts 3 years and is highly effective. The cons are it is more expensive upfront costs from $400 - $800 for exam, implant, and insertion), and can cause side effects, including irregular bleeding. It also has no STD protection. IUD The IUD (Intrauterine Device), it is a t-shaped plastic that is placed inside the uterus by a doctor. The copper IUD, ParaGuard, works for as long as 10 years. Mirena, a hormonal IUD, is replaced every 5 years, can lighten periods and ease cramps. Lilletta/Skyla, another hormonal IUD prevents pregnancy up to 3 years. Both types make it more difficult for sperm to fertilize the egg. Fewer than 8 in 1,000 women get pregnant. The pros are it is long-lasting and low-maintenance. The cons are irregular and heavier periods with ParaGuard. It is more expensive up front, may slip out, and cause side effects. Tubal Ligation A permanent form of birth control, you should make sure you don't want any more biological children before deciding on this one. A traditional method, it is often referred to as "having your tubes tied." The surgeon closes the fallopian tubes, preventing the eggs from making the journey out of the ovaries (Banding Method). The pros are it is permanent, nearly 100% effective. The cons are it requires surgery and is not reversible and expensive. It does not protect against STDs. Tubal Implants A newer procedure, it blocks the fallopian tubes without surgery, small implants of metal silicone is placed inside each tube. Scar tissue grows around the implants blocking the tubes. X-rays shows the tubes are blocked, so no other birth control is needed. The pros are it is permanent and does not require surgery and almost 100% effective. The cons are it becomes effective in a few months, there is a risk of pelvic infections, is irreversible and expensive. Vasectomy Except for condoms, it is the only birth control method available to men. It surgically closes the vas deferens--the tubes that carry sperm from the testes through the reproductive system. It prevents the release of sperm and doesn't interfere with ejaculation. The pros are it is permanent and cheaper than a tubal ligation and nearly 100% effective. The cons it requires surgery and is not effective immediately and may not be reversible. Emergency Contraception This method works after sex to help avoid pregnancy. It is the only option when no birth control is used or the woman suspects her usual method failed--Plan B. Plan B is a one-step generic version of Plan B (Next Choice) and contains a high dose of the hormone found in birth control pills. It must be used within 72 hours of having sex. Ella uses a non-hormonal drug and requires a doctor's prescription and can be taken up to 5 days after sex. Options for Older Women Age and lifestyle are important factors for choosing birth control. If you're over 35, smoke,are obese, a combination birth control pill, patch, or ring may not be recommended. For better consults, see your doctor for safe alternatives. If you're approaching menopause, the birth control shot may have an added benefit by relieving symptoms of periomenopause. Withdrawal 6 in 10 women report their partner "pulling out"--an age-old method that relies on the man withdrawing his penis from the vagina before ejaculation. New reviews show that if done correctly every time, 4% of users get pregnant in a year. With a more typical use--18% get pregnant. The pros are it's free, no need for devices or hormones. The cons are it is hard to do correctly. It does not protect against STDs. Least Effective Methods Without using a form of birth control, 85% sexually active couples get pregnant in a year. Even the least effective birth control options reduce the number considerably. How many women get pregnant per year? *No birth control: 85% *Spermicide only: 29% *Fertility Awareness: 25% *Female condom: 21% *Withdrawal: 18% Most Effective Methods Although barrier methods (condom, diaphragm) are moderately effective with typical use, hormonal contraceptives are better to track record effectiveness. There are several options couples prefer to the lower the odds of getting pregnant: *Two reversible - IUD/hormonal implant *Abstinence is the only 100% effective form of birth control Effectiveness: *Abstinence: 100% *Implant/IUD/Vasectomy/Tubal methods: 99% *Birth control shot: 97% *Birth control pill/vaginal ring: 92% *Condom/diaphragm/cervical cap/sponge: 84 - 89% Source www.webmd.com/sex/birth-control/ss/slideshow-birth-control-options.

How Much Do You Know About Headaches?

Drinking alcohol can trigger headaches in some people because sulfites, that are used as prescribed in some types of alcohol, like red wine (not white) bother some people. Alcohol causes more blood flow to the brain, triggering a headache. How the body metabolizes alcohol in red wine, beer, whiskey, scotch, champagne are the most common alcoholic headache triggers. Sinus Headaches: Sinus headache causes head pain with nasal discharge, congestion, post-nasal drip, and a sore throat. Treat a sinus headache with over-the-counter pain relievers like ibuprofen (Advil, Motrin) or accetaminophen (Tylenol). Taking a warm shower may help with congestion too. If you have fever, it may signal sinus infection. You should call a doctor. The ice-cream headache, or "brain freeze" is definitely real. Drink something warm and hold your tongue to the roof of your mouth to warm up and feel better. Cluster Headaches: Men are 6 times more likely to get cluster headaches than women. Cluster headaches are the least common headaches but they can be severe. They usually feel pain behind one eye, and can be so bad you can't sit still. They usually happen around the same time every day--the attacks can last a couple of minutes to several hours. To find relief, talk to a doctor who would know the best medication to stop or prevent the headache(s). Cluster headaches can last a few minutes, but usually last a couple hours like sinus headaches. Tension or migraine headaches can last several days. Rebound Headaches: Although ironic, rebound headaches are triggered after taking headache medication frequently. It becomes a vicious cycle--take medicine to feel better--then get a rebound headache after medication wears off. Remember: take medicine as directed--how much and how often taken. Getting a lot of headaches, talk to your doctor about ways to prevent headaches, including medication. Remedies to relieve headaches: To relax a tense neck, shoulder, or back muscles, use a heating pad or ice pack where it aches--try it on the neck, forehead, or temple. Gently massage the temples and neck. Or take a soothing shower. "Weekend Headaches": "Weekend headaches" are changes in routine that bring pain. To relieve a "weekend headache", get more sleep, drink less caffeine (caffeine headaches), or more active on the weekend--all symptoms that can trigger a headache. To avoid pain, stay with a schedule and stay off the caffeine during the week or weekend that triggers the headache. Cause of Headaches 9 out of 10 times, most diagnosed headaches are caused by tension. They are caused by tight muscles in the back of your neck or head. The pain goes across your forehead and back of head. Stress is often a trigger. If you're not sleeping enough, or you have poor posture from sitting at your computer all day, it can also make it worse. Depression is also linked to tension headaches. If tension headaches affect your day-to-day activities, talk with your doctor. He can prescribe medications like anti-depressants or non-steroidal anti-inflammatory medications (NSAIDS) can prevent them. How Doctors Diagnose Headaches Doctors diagnose headaches based on how they are described. Describe the pain, how you act during headache, and what you do to relieve the symptoms. Warning Signs Sometimes headaches signal warning signs--something that may be serious going on inside your body. Seek medical help right away if there is a sudden, severe, stiff neck and vomiting. This may be a sign of meningitis or bleeding of the brain. After hitting your head, there may be symptoms of a concussion. If they are accompanied by numbness, tingling in the arms or legs, or confusion--it can be a symptom of a stroke. Alcohol and Headaches Alcohol dehydrates the body, blamed for all kinds of things, from the throbbing headache after tossing a few drinks the night before. Hangover headaches are blamed for the hormonal changes that are caused by alcoholic or toxic affects that alcohol has on the body. To avoid dehydration, drink non-alcoholic beverages before or after you drink the harder stuff. Acupuncture and Headaches Research is mixed on whether acupuncture actually helps headaches. Some studies shown may be just as effective as painkillers for relieving tension or migraine headaches. Two large studies have showed that real acupuncture had the same effect as "sham" acupuncture--inserting needles incorrectly at non-acupuncture points on the body--easing headache pain. Sex and Headaches Some say the rush of chemicals in the brain from sex my provide sexual healing for headaches. Others say sex--just like other types of physical exertion--can trigger headaches. Migraine sufferers in men over 40 are more likely to get them. Sex headaches may be rare, but worth talking about with your doctor. Seek help if the pain hits like a thunder-clap at climax. Medical professionals can rule out anything from ruptured blood vessels and help with pain. Sex headaches are usually harmless, but is a good idea to have them checked out. Chocolate and Headaches While some people may get migraines after eating chocolate, researchers are not sure. Two studies show that chocolate rarely triggers headaches, and others show no link. They suggest it may be due to the caffeine in chocolate that leads to headaches. Chocolate has some caffeine, almost 1.5 ounces, milk chocolate has half as much caffeine as a cup of coffee. In some cases, caffeine can help relieve headache, as ingredients may be in some headache pain relievers. The best strategy is to figure out what triggers them and avoid them. The most common personal triggers are foods and fragrances. Source www.webmd.com/migraines-headaches/rm-quiz-headaches.