Why You Need Zinc & How You Can Get It

 

What Is Zinc?

It’s a mineral your cells need to fight off bacteria and viruses and make the genetic material, called DNA, that tells your body how to work the way it should. It helps you heal wounds, aids your senses of smell and taste, and is important for infants and children as they grow.

How Much Do You Need?

An adult man needs 11 milligrams a day, and an adult woman, 8 milligrams. If you’re pregnant or breastfeeding, you’ll need more -- around 12 milligrams. Children need 2 to 11 milligrams depending on their age and gender. Talk to your pediatrician about how much is right for your child.

Do I Get Enough?

Probably, yes -- most Americans do. But some things can make it hard for your body to use it, including surgery on your stomach or intestines, alcohol abuse, and digestive diseases like ulcerative colitis or Crohn’s disease. And people who don’t eat meat or animal products can have a harder time getting enough zinc from food.

What Happens If I Don’t Get Enough?

It can make children grow more slowly and delay puberty in teens. Adults who are low on zinc can have hair loss, diarrhea, sores on their eyes and skin, and loss of appetite. It also can affect a man’s sexual desire. Talk to your doctor before taking a supplement, though. These issues can be caused by something other than a lack of zinc.

Healthy Skin

Zinc helps your skin do what it’s supposed to: protect you from heat and cold, bacteria, and viruses. Your doctor might prescribe a zinc supplement or ointment to treat certain skin problems, like acne.

Can It Cure the Common Cold?

Some studies suggest that if you take zinc lozenges or syrup -- but not pill supplements -- within 24 hours of feeling a cold coming on, your symptoms won’t be as bad or last as long. (Nasal sprays and gels that have it are linked to the loss of sense of smell.) More research is needed to figure out if it really works and, if so, how you should take it.

May Help Prevent Age-Related Macular Degeneration (AMD)

This is an eye disease that causes vision loss over time. A large study of people at higher risk of getting AMD showed that taking a daily multivitamin with zinc -- along with vitamins A and C, beta-carotene, and copper -- may help avoid it. But other studies haven’t had the same results. If you’re at higher risk, talk to your doctor to see if a vitamin would be a good idea for you.

Source: Oysters

Nothing beats oysters for zinc. A 3-ounce serving has 74 milligrams. That’s five times more than you need per day. Eat them raw with a lemon or bake them Rockefeller-style with spinach, onions, breadcrumbs, and Parmesan cheese.

Source: Chuck Roast

Too much red meat -- especially fatty meat -- has been linked to health problems, but it can deliver some essential nutrients, including zinc. Just keep your portions small and eat plenty of green vegetables on the side. A 3-ounce serving has about 7 milligrams of zinc.

Source: Alaska King Crab

Slice a lemon and melt a little butter, and you’ll have a feast fit for a king. A 3-ounce serving has 6.5 milligrams of zinc. It takes a bit of practice to get the meat out of the shell, but that’s half the fun. Plus, it makes you eat more slowly, which is healthier because you’re less likely to overeat.

Source: Dark Meat Chicken

It has 2.4 milligrams of zinc per 3-ounce serving, compared with less than 1 milligram in a skinless chicken breast. Try some pan-roasted chicken thighs with sautéed kale for a healthy, tasty meal.

Source: Cashews

How about a zinc-rich snack? Cashews have 1.6 milligrams of zinc per 1-ounce serving. Keep them at your desk for a healthy treat instead of candy or chips. Just watch your portions. While they’re healthy, cashews are also full of calories and fat.

Zinc Supplements

Even though most Americans get enough zinc from their meat-rich diet, some people take more -- as a supplement by itself or as part of a multivitamin. This can be helpful if you don’t get enough in your diet or you have certain medical conditions, but it’s not always safe. Check with your doctor first.

Too Much Can Be Bad for You

It can cause diarrhea, stomach cramps, headache, and nausea. And if you take too much for too long, you may have lower levels of copper (another essential nutrient), a weaker immune system, and less HDL -- or “good” -- cholesterol. You shouldn’t get more than 40 milligrams a day unless your doctor has told you otherwise. Talk to your pediatrician before giving a zinc supplement to your child.

Interactions With Other Medication

Zinc supplements can weaken the effects of antibiotics, and antibiotics can make it harder for your body to use zinc. The supplements also can make it harder for your body to absorb some drugs, like the arthritis drug penicillamine. Talk to your doctor before taking a zinc supplement.

Why Belly Fat Is So Dangerous

 

Belly Fat: More Than Skin Deep

One fact about stomach fat you should know is this: It's not just that squishy layer right under your skin -- the kind you grab to see if you can "pinch an inch." Visceral fat is the name for the kind that lies deep in your torso. It packs around your intestines, liver, and stomach. It can also line your arteries. And it can be risky for your health. But you don't need special diets or exercises to lose it -- just healthy habits.

What Are the Health Risks?

It's not just about the number on the scale. Researchers think the amount of deep fat around your middle is a better gauge of whether you're at risk of serious health problems than either your weight or your BMI (body mass index). Not only can belly fat make your jeans too tight, too much of it could mean you're more likely to get:

• Diabetes

• Fatty liver disease

• Heart disease

• High cholesterol

• Breast cancer

• Pancreatitis

What Waist Measurements Mean

You can't tell how much visceral fat you have just by measuring your waist. That's because the fat near your skin's surface (called subcutaneous fat) is also part of your girth. But your measuring tape can give you a hint if you might end up with belly fat-related health issues. For women, waist measurements over 35 inches can raise a red flag. For men, it's 40 inches.

It’s the First Fat to Go

Here’s a happy fact: Visceral fat is the first kind you lose. And to do that, you need to get moving. Your workout doesn’t have to be complicated. You might walk briskly for an hour a day. On a treadmill, you can set the incline higher for a metabolism boost. If you sit a lot, find ways to move. Set a timer on your phone to remind you to get up every half-hour or so. Or try a standing desk, and do squats as you work.

Fidgeting Counts

Do you talk with your hands? Tap your feet to tunes? Do people think you’re a bit hyper? All good. Fidgeting might not be "exercise," and it won't build muscle or stamina. But it counts as activity, and it burns calories. So the next time someone says you fidget too much, you can say you’re burning belly fat.

Apple Cider Vinegar Won't Help

Apple cider vinegar has many clever uses. Reducing belly fat probably isn't one of them, though trendy diets may say so. The tangy liquid comes from apples that are mashed, distilled, then fermented. Some people think the acetic acid it contains might boost health in some ways. Studies on animals have shown a glimmer of hope that it might help burn visceral fat. But there’s no scientific evidence that it has the same effect on people.

Don't Blame Beer

Beer often takes the rap for a tubby tummy -- hence the term "beer belly." Studies suggest it’s a bit more complicated than that, though. The foamy stuff has plenty of calories. So it might make you gain weight. But it doesn’t necessarily make the fat settle around your middle. A more likely culprit? Sodas and other sweetened drinks. Some research has suggested that sugar can boost belly fat.

Swap Soda for Green Tea

To trim belly fat, be smart about your diet -- eat sensible portions, lots of veggies, and little junk food. And instead of soda, consider green tea. A few studies have suggested that catechins, antioxidants found in green tea, might help (a little) to burn visceral fat. The results are far from certain. But one thing is clear: Subbing tea for sugary drinks will save calories. Just don't load it up with honey or sugar.

The Facts About Fish Oil

Fish oil has long been considered a heart-healthy supplement. The FDA recently approved a drug made from fish oil to help control triglycerides, a fat found in your blood. But for busting belly fat? Not so much. A study of overweight men who took fish oil supplements found no change in their stomach fat.

Belly Fat and Your Bones

For a long time, doctors thought extra weight could help keep your bones strong and protect you from fractures. But research shows that's not necessarily true, at least when it comes to visceral fat. One study found that men with more belly fat had weaker bones. Another study looked at women who hadn't yet gone through menopause. It found that those with more belly fat had lower bone density, a warning sign of osteoporosis.

Causes of Metallic Taste in Your Mouth

 

Not Flossing or Brushing

Ignoring your dental health can lead to tooth or gum infections like gingivitis or periodontitis. A more severe condition called acute necrotizing ulcerative gingivitis can happen suddenly. Along with other symptoms, these issues can trigger bad breath and a metallic taste in your mouth.

Sinus Trouble

Your senses of smell and taste are closely linked. So any issues with your sinuses might affect your taste buds. Once you’ve kicked the infection clogging your sinuses, your mouth should go back to normal.

Prescription Drugs

Changes in taste and dry mouth (which can lead to that metallic flavor) are side effects of some medications. The most common culprits include antibiotics like tetracycline, the gout medication allopurinol, the psychiatric drug lithium, and some heart meds.

Vitamins

Everyday multivitamins with heavy metals like zinc, iron, or copper can leave behind a metallic aftertaste. The same goes for prenatal vitamins, iron and calcium supplements, and cold remedies that have zinc in them. The problem usually goes away once your body processes the medication.

Indigestion

Heartburn, bloating, extra gas, reflux -- these symptoms of indigestion can lead to a metallic flavor in your mouth. Once you treat your indigestion, the problem should go away.

Pregnancy

You’re growing another human. And all those hormones surging through your body can do a number on your taste buds. You might lose taste for your favorite foods or crave weird snacks. You may get a metal tang in your mouth, too.

Dementia

Although your tongue is what tastes things, it’s your brain that tells you what flavor it is. Dementia can affect the parts of your brain that control this. When they don’t work right, you might have a metallic taste in your mouth.

Cancer Treatment

Radiation and chemotherapy can give you a bitter or metallic taste in your mouth. You can ease the problem some by brushing your teeth well and keeping your mouth clean with rinses. The side effect typically goes away once you’re done with your treatment.

Kidney Failure

Chronic kidney failure caused by nerve damage from diabetes, high blood pressure, lupus, chronic infections, or kidney diseases can lead to multiple problems in your body, like a metallic taste in your mouth.

Pine Mouth

Also known as pine nut syndrome, this is a rare disorder that causes an intense bitter or metallic taste after eating pine nuts. It can take 1-3 days for the metallic taste to hit, and it lasts for several weeks. It usually goes away on its own.

Brain Surgery

It’s not common, but your sense of taste can change after brain surgery to remove a tumor. The surgery itself might be the reason. Or it may be due to nerve damage that causes disorders like Bell’s palsy, a condition that temporarily numbs the nerves in your face.

Chemicals

If your job puts you in the path of metal fumes like zinc oxide, it might mess with your sense of taste. Welders are at high risk of a condition called metal fume fever. It makes you very thirsty and causes a metallic taste in your mouth. It typically goes away in 6-12 hours.

What Your Feet Say About Your Health

 

Cold Feet, Many Culprits

If your toes are always cold, one reason could be poor blood flow -- a circulatory problem sometimes linked to smoking, high blood pressure, or heart disease. The nerve damage of uncontrolled diabetes can also make your feet feel cold. Other possible causes include hypothyroidism and anemia. A doctor can look for any underlying problems -- or let you know that you simply have cold feet.

Foot Pain

When feet ache after a long day, you might just curse your shoes. After all, eight out of 10 women say their shoes hurt. But pain that’s not due to sky-high heels may come from a stress fracture, a small crack in a bone. One possible cause: Exercise that was too intense, particularly high-impact sports like basketball and distance running. Also, weakened bones due to osteoporosis increases the risk.

Red, White, and Blue Toes

Raynaud’s disease can cause toes to turn white, then bluish, and then redden again and return to their natural tone. The cause is a sudden narrowing of the arteries, called vasospasms. Stress or changes in temperature can trigger vasospasms, which usually don’t lead to other health concerns. Raynaud’s may also be related to rheumatoid arthritis, Sjögren’s disease, or thyroid problems.

Heel Pain

The most common cause of heel pain is plantar fasciitis, inflammation where this long ligament attaches to the heel bone. The pain may be sharpest when you first wake up and put pressure on the foot. Arthritis, excessive exercise, and poorly fitting shoes also can cause heel pain, as can tendonitis. Less common causes include a bone spur on the bottom of the heel, a bone infection, tumor, or fracture.

Dragging Your Feet

Sometimes the first sign of a problem is a change in the way you walk -- a wider gait or slight foot dragging. The cause may be the slow loss of normal sensation in your feet, brought on by peripheral nerve damage. About 30% of these cases are linked to diabetes. Nerve damage also can be due to infection, vitamin deficiency, and alcoholism. In many cases, no one knows what caused the nerve damage. Other possible causes for foot dragging include problems with the brain, spinal cord, or muscles.

Clubbed Toes

In clubbing, the shape of the toes (and often the fingers) changes. The nails are more rounded on top and curve downward. Lung disease is the most common underlying cause, but it also can be caused by heart disease, liver and digestive disorders, or certain infections. Sometimes, clubbing runs in families without any underlying disease.

Swollen Feet

This is usually a temporary nuisance caused by standing too long or a long flight -- especially if you are pregnant. In contrast, feet that stay swollen can be a sign of a serious medical condition. The cause may be poor circulation, a problem with the lymphatic system, or a blood clot. A kidney disorder or under-active thyroid can also cause swelling. If you have persistent swelling of your feet, see a physician.

Burning Feet

A burning sensation in the feet is common among diabetics with peripheral nerve damage. It can also be caused by a vitamin B deficiency, athlete’s foot, chronic kidney disease, poor circulation in the legs and feet (peripheral arterial disease), or hypothyroidism.

Sores That Don't Heal

Foot sores that will not heal are a major warning sign for diabetes. Diabetes can impair sensation in the feet, circulation, and normal wound healing, so even a blister can become a troublesome wound. Those sores also are prone to infection. Diabetics should wash and dry their feet and check them for any wounds every day. Slow-healing of sores also can be caused by poor circulation from conditions such as peripheral artery disease.

Pain in the Big Toe

Gout is a notorious cause of sudden pain in the big toe joint, along with redness and swelling (seen here). Osteoarthritis is another culprit that causes pain and swelling. If the joint is rigid, it may be hallux rigidus, a complication of arthritis where a bone spur develops. Finally, turf toe is an ailment of athletes, particularly those who play on hard surfaces. It's caused by an injury to ligaments surrounding the joint.

Pain in the Smaller Toes

If you feel like you're walking on a marble, or if pain burns in the ball of your foot and radiates to the toes, you may have Morton’s neuroma, a thickening of tissue around a nerve, usually between the third and fourth toes. It is eight to 10 times more common in women than in men. It is caused by injury or too much pressure on the toes.

Itchy Feet

Itchy, scaly skin may be athlete’s foot, a common fungal infection. A reaction to chemicals or skin care products -- called contact dermatitis -- can cause itching, too, along with redness and dry patches. If the skin on itchy feet is thick and pimple-like, it may be psoriasis, an over-reaction of the immune system. Medicated creams can relieve the symptoms.

Claw Toe

This foot deformity can be caused by shoes that are tight and pinch your toes or by a disease that damages nerves, such as diabetes, alcoholism, or other neurological disorder. Your toes will be bent upward as they extend from the ball of the foot, then downward from the middle joint, resembling a claw. They may respond to stretching and exercises of the toes or you may need special shoes or even surgery.

Foot Spasms

A sudden, sharp pain in the foot is the hallmark of a muscle spasm or cramp, which can last many minutes. Overwork and muscle fatigue are common causes. Other causes include poor circulation, dehydration, or imbalances in potassium, magnesium, calcium, or vitamin D levels in the body. The changing hormone levels of pregnancy or thyroid disorders may play a role. If spasms are frequent or severe, see a doctor. Strengthening exercises can help with muscle fatigue.

Dark Spot on the Foot

We associate skin cancer with the sun, so we’re not as likely to check our feet for unusual spots. However, a melanoma, the most dangerous form of skin cancer, can develop in areas that are not regularly exposed to the sun. Melanoma can even appear beneath the nail, where it might look like a black spot.

Yellow Toenails

Your toenails tell a lot about your overall health. A fungal infection often causes thickened yellow toenails. Thick, yellow nails also can be a sign of an underlying disease, including lymphedema (swelling related to the lymphatic system), lung problems, psoriasis, or rheumatoid arthritis.

Spoon-shaped Toenails

Sometimes an injury to the nail or frequent exposure to petroleum-based solvents can create a concave, spoon-like shape. However, iron deficiency also can cause this unusual shape.

White Nails

Injury to the nail or illness anywhere in the body can cause white areas in the nails. If part or all of a nail separates from the nail bed, it can appear white -- and may be due to an injury, nail infection, or psoriasis. If the nail is intact and most of it is white, it can sometimes be a sign of a more serious condition including liver disease, congestive heart failure, or kidney disease. Talk with your health care team about any concerns.

Pitting of the Nails

Pitting, or punctured-looking depressions in the surface of the nail, is caused by a disruption in the growth of the nail at the nail plate. It affects as many as half of people with psoriasis.

Complications That Can Cause Brain Cancer

 

How Cancer Affects Your Brain

Your brain is in charge of everything your body does, including vision, hearing, speech, and movement. As brain cancer grows, it presses on and damages areas that control these things. That can lead to complications like headaches, seizures, vision and hearing loss, and balance issues. Your doctor will help you manage these problems while you get treatments for your cancer.

Fatigue

A lot of people with brain cancer deal with this. You feel exhausted because your body uses a lot of energy to fight off the tumor. Cancer-related fatigue isn't normal tiredness. It wipes you out. The cancer also makes it harder for you to sleep soundly. Even when you can sleep, it doesn't always relieve the weariness. To curb fatigue, break up tasks into small chunks and take rest breaks during the day.

Headaches

About half of people with brain cancer get headaches. The tumor itself doesn't cause pain. But as it grows, it can press on sensitive nerves and blood vessels in the brain. Headaches can last for several hours. They can feel dull, aching, pounding, or throbbing. They’re often worse in the morning or can flare up when you cough or exercise. Your doctor can prescribe medicine to help control the pain.

Nausea and Vomiting

A tumor can make you sick to your stomach if it presses on certain areas of your brain. Cancer treatments like radiation and chemotherapy also cause nausea and vomiting. "Anti-emetic" medicines relieve nausea. They come in a liquid, tablet, and capsule -- or as a suppository if you're too sick to swallow medicine. Call your doctor if you can't keep down any foods or fluids, or you've been throwing up for more than 24 hours.

Speech and Language Problems

Cancer can affect parts of your brain that help you speak and process language. You might struggle to find the right words, or mix up words when you describe objects ("chair" instead of "table,” for instance). It can also be harder to understand what other people say, or to follow a conversation. Language problems can be frustrating. Relax and slow down when you speak. A  speech and language therapist can also help with communication.

Vision Problems

A brain area called the occipital lobe processes the images your eyes see. A tumor in this part of the brain could affect your vision. Blurred vision, double vision, and floating spots can all be signs of a brain tumor. Your sight might go gray when you stand up or change position quickly. If you have these symptoms, see your doctor for a vision test. Surgery and other treatments that shrink the tumor can improve vision problems.

Hearing Loss

A tumor can put pressure on the nerves in your inner ear that move sound from your ear to your brain. Depending on where the tumor is, you might first lose the ability to hear high-pitched or low-pitched sounds. Ringing in the ears is also common. The hearing loss can come on slowly, and it might only be in one ear. See your doctor for a hearing test and treatment options.

Balance Issues

The cerebellum, an area in the lower part of your brain, controls your coordination and balance. This region helps keep you steady on your feet. A tumor in the cerebellum can throw off your balance and cause you to stumble or drop things. If you have balance problems, see a physical therapist. You might need a walker or cane to help you get around safely. Wear shoes with non-skid soles, and avoid walking on uneven or slippery surfaces.

Personality and Mood Changes

More than half of people with brain cancer have personality or mood changes. It's common to feel more angry, withdrawn, anxious, or irritable than usual. Some of these changes may be part of your  response to your cancer diagnosis and treatment. Others start when the tumor grows into areas of your brain that control mood and emotion. Talk with your doctor or a mental health specialist. Therapy can help you manage what you're going through.

Deep Vein Thrombosis (DVT)

Tumors release chemicals that make your body more likely to form blood clots. Nearly 1 in 5 people with brain tumors get deep vein thrombosis (DVT), a clot in a deep vein in the leg. If the clot moves into your lungs (pulmonary embolism), it could be life-threatening. See a doctor if you have swelling, redness, and tenderness in your leg. Taking blood thinners will stop the clot from getting bigger and prevent new clots from forming.

Memory Loss

If you're more forgetful, it could be due to both your cancer and its treatments. Tumors can harm short-term and long-term memory, depending on their location. Chemotherapy and other treatments affect concentration and leave you mentally foggy. You may hear it called "chemo brain." Use a notebook, daily planner, and smartphone apps to remind you. An occupational therapist can show you how to make work and home tasks easier.

Seizures

About 60% of people with brain cancer get seizures, which are sudden bursts of abnormal electrical activity in the brain. Tumors may trigger them by changing brain cells or chemicals in a way that makes nerve cells fire too often. During a seizure, some people shake. Others stare off into space. Anti-seizure medicines can help. Also, avoid triggers, like loud noises or too little sleep.

Numbness and Weakness

A brain area called the parietal lobe helps you process the sensation of touch. A tumor in this part of your brain can cause numbness, or a tingling sensation that feels like pins and needles. Often the numbness affects only one side of your body, such as one arm or leg. One side of your body might also be weaker than the other. Tell your doctor about these symptoms.

Treating Your Cancer

The treatments you get to shrink your cancer will also ease its complications and can include:

• Surgery to remove as much of the tumor as possible.

• Radiation therapy uses high-energy X-rays to destroy cancer cells or slow their growth.

• Chemotherapy medicines kill cancer cells.

• Targeted therapy attacks the parts of cancer cells that help them grow and multiply.

• Akternating electric field therapy uses a device to produce an electric field that can slow the  growth and spread of tumor cells.

When to Call Your Doctor

You’ll see your medical team often for your brain cancer treatment. Tell your doctors about any symptoms that are new or changing, including:

• Seizures

• Confusion

• Extreme fatigue

• Vision loss

• Hearing problems

• Loss of balance

• Severe headaches

• Trouble thinking or speaking

Weight Loss Tips You Can Use Now

 

New Trends You Can Swallow

Plenity is the brand name of capsules with bits of hydrogel. They expand in your stomach and make you feel full, then come out as waste. It’s a good option for people who aren’t eligible for surgical treatments. It’s FDA-approved and expected to hit the market in 2021.

New: Endoscopic Bariatric Therapy

Bariatric surgery, or gastric bypass surgery, helps lots of people lose weight. It even treats type 2 diabetes. But what if you’re not heavy enough to qualify or don’t want surgery? New endoscopic bariatric and metabolic therapies sharply reduce your stomach volume and even tweak other parts of your digestive tract -- with a compact, flexible scope looped through your mouth. It’s a same-day procedure that might help keep weight off better, too.

Don’t Skimp on Sleep

You might not guess it, but sleep is a big influence on weight. One study found people who go to bed in the wee hours and then sleep late into the morning took in more calories. They also tended to have higher BMIs. (The night owls also cut more corners on meals, ate fewer veggies and fruits, and ordered twice as much fast food). Meanwhile, a Chinese study found people who slept less than 7 hours were more likely to be overweight.

Rethink Your Numbers

Pounds, clothing sizes, and calorie counts. You might rely on numbers to keep yourself “in line.” But that can be stressful and defeat your good efforts. Try more positive, useful numbers: Walk 20 minutes a day, get 1 extra hour of sleep at night, eat a cup of veggies at dinner.

5%-10% of Body Weight = A Great Goal

Another healthy way to use numbers: Rather than say, “I want to lose 30 pounds,” or “Look like a supermodel in 21 days,” aim to lose 5%-10% of your current weight. It’ll pay off, especially when it comes to some other numbers: your blood pressure, cholesterol, and sugar levels. Look at it as that first goalpost. Bonus: This mindset is more likely to stick and help you maintain your weight loss over time.

Exercise to Keep Weight Off

Exercise without changing your eating habits might not help very much. It’s easier to take in fewer calories than burn off more during a workout. Still, studies show people who keep their weight off stay active. The best combo? Half an hour to an hour of activity most days, paired with strength-building exercise that builds muscle mass. Think weights, resistance bands, or even gardening and lifting groceries.

You Don’t Have to Count Calories

Truth: You must take in fewer calories to lose weight. But you don’t really have to count them. One study asked people to not count calories. Instead, they set goals, found social support, and learned healthy eating habits. Even though people chose different diet plans, they all cut at least 500 calories per day -- without counting as they went along. And they all lost about 12 pounds over a year.

Don’t Censor Food Groups

Focus on a pattern of healthy eating rather than going to extremes: low-fat, low-sugar, low-carb, high-protein. Instead of shunning a “bad” food group, simply up your intake of the good stuff 80%-90% of the time: veggies, fruits, whole grains, beans, seafood, lean meat, and nuts. This way, you can enjoy that occasional slice of cheesecake without remorse.

Be Careful With BMI

Doctors define obesity as having a BMI (body mass index) of 30 or greater. But while BMI is a good indicator, it doesn’t always flag problems such as over-fat, which includes the dangerous belly fat around your middle. People who measure more than 40 inches (for men) and 35 inches (women) around the waist -- aka “apple” shaped -- are more likely to get heart disease than their pear-shaped peers.

Fat’s Not Foul

Only bad fats are ugly. Mono- and polyunsaturated fats like those in fatty fish, vegetable oils, nuts, and seeds are part of a healthy eating pattern. Simple substitutions include baked, grilled, or steamed salmon or mackerel instead of breaded fish; a drizzle of oil-based dressing on salad instead of the creamy stuff; and fat-skimmed chicken.

A Good Carb, or a Bad Carb?

There are some dodgy carbs out there -- candy, soda, and white bread are just a few. But did you know fiber’s a carb, too? It doesn’t break down into sugar, though. Fiber helps food move along your digestive tract. It can balance your blood sugar, lower cholesterol, and cut your risk of heart disease and diabetes. Fiber-bearing carbs include dried beans of all kinds, broccoli, sweet potatoes, and apples, berries, and oranges.

Obesity Is a Disease

Before 2013, most people chalked up obesity to a lack of control and bad food choices.  That’s when the American Medical Association designated obesity a chronic, or ongoing, disease. It affects more than 1 in 3 adults in the U.S. There are many types of obesity too, based on the reason for the weight gain. Just a few are genetic, hormonal, nutritional, or meds-related. With this new attitude, doctors can zero in on problems better than ever.

Go Steady

A recent study found both fast and slow routes to weight loss can help you slim down and lose body fat. But people who took more time to shed pounds lost more inches and fat in the long run. The jury’s still out on which method is more likely to keep the weight off. Still, nutrition experts say you should eat to feel satisfied, peppy, and energized -- don’t starve yourself. The pounds tend to stay off with healthy habits.

An Ounce of Prevention …

It seems obvious. But the more doctors learn about obesity, the more it’s clear the best route is to not get heavy in the first place. Once you have your weight under control, make sure it stays that way. If you gain 5 pounds, make a plan to lose it right away, before the scale nudges upward. No matter where you are in your journey, though, there are more angles on weight loss than ever before. And they’re sure to keep coming.

Top Concentration Killers

 

Culprit: Social Media

Whether you're living with ADHD or just have trouble focusing from time to time, today's world is full of concentration killers. Psychologist Lucy Jo Palladino, PhD offers a few tips to manage distractions, starting with social media. It's easy to connect with friends -- and disconnect from work -- many times an hour. Every status update zaps your train of thought, forcing you to backtrack when you resume work.

Social Media Fix

Avoid logging in to social media sites while you're working. If you feel compelled to check in every now and then, do it during breaks, when the steady stream of posts won't interrupt your concentration. If you can't resist logging in more frequently, take your laptop someplace where you won't have Internet access for a few hours.

Culprit: Email Overload

There's something about an email -- it shoots into your inbox and itches to be answered immediately. Although many emails are work-related, they still count as distractions from your current project. You won't make much progress if you constantly stop what you're doing to reply to every message.

Email Overload Fix

Instead of checking email continuously, set aside specific times for that purpose. During the rest of the day, you can actually shut down your email program. This allows you to carve out blocks of time when you can work uninterrupted.

Culprit: Your Cell Phone

Perhaps even more disruptive than the ping of an email is the ringtone on your cell phone. It's a sound few of us can ignore. But taking a call not only costs you the time you spend talking -- it can also cut off your momentum on the task at hand.

Cell Phone Fix

Put caller ID to good use. If you suspect the call is not urgent, let it go to voicemail. If you're working on a particularly intense project, consider silencing your phone so you're not tempted to answer. Choose specific times to check voicemail. Listening to all your messages at once can be less disruptive than taking every call as it comes in.

Culprit: Multitasking

If you've mastered the art of multitasking, you probably feel you're getting more done in less time. Think again, experts say. Research suggests you lose time whenever you shift your attention from one task to another. The end result is that doing three projects simultaneously usually takes longer than doing them one after the other.

Multitasking Fix

Whenever possible, devote your attention to one project at a time, particularly if you're working on an intense or high-priority task. Save your multitasking skills for chores that are not urgent or demanding -- it probably won't hurt to tidy up your desk while talking on the phone.

Culprit: Boredom

Some of the tasks we have to do each day are more interesting than others. The boring ones may burn through your attention span in minutes, making you extremely vulnerable to distractions. Your phone, the Internet, even the prospect of dusting your workspace can seem tempting if you're bored.

Boredom Fix

Make a deal with yourself: If you stay on task for a certain period of time, you earn a 10-minute break. Reward yourself with coffee, a favorite snack, or a walk outside. Boring tasks are easier to accomplish when you have something to look forward to. This is also one case where multitasking may work well. Listening to the radio while filing receipts could help you stay put long enough to finish the job.

Culprit: Nagging Thoughts

It's hard to focus on the work in front of you if you're worrying about errands you need to run or housework to be done. Or perhaps you're hung up on a conversation you had yesterday, and you keep replaying it in your mind. Nagging thoughts of any sort can be a powerful distraction.

Nagging Thoughts Fix

One way to keep nagging thoughts from buzzing around in your brain is to write them down. Make a list of errands, housework, or other tasks you plan to complete later. Vent frustrations over an unpleasant confrontation in your journal. Once these thoughts are on paper, you may be able to let them go for a while.

Culprit: Stress

When you feel like you have too much on your plate, it can be hard to focus on individual tasks. To make matters worse, stress takes a noticeable toll on the body. You may develop tight shoulders, headaches, or a racing heart, all of which can chip away at your ability to concentrate.

Stress Fix

Learn stress reduction techniques, such as meditation. This can help you rein in stressful thoughts, so they don't demand so much of your attention. In one study, researchers found that people who took an eight-week meditation course improved their ability to focus. If you can't find a meditation class locally, look for one online.

Culprit: Fatigue

Fatigue can make it tough to concentrate, even when you have few distractions. Studies suggest too little sleep can sap your attention span and short-term memory.

Fatigue Fix

Most adults need 7-9 hours of sleep per night. Instead of burning the midnight oil, make sleep a priority. This will help you get more done during your waking hours. Also, pay attention to which times of day you feel most alert. Then you'll know when to schedule your most intense tasks.

Culprit: Hunger

The brain can't focus without fuel, so skipping meals -- especially breakfast -- is a top concentration killer. Research indicates short-term memory and attention suffer when you rise and shine but do not dine.

Hunger Fix

Keep hunger at bay and give your brain a steady source of fuel with these habits:

• Always eat breakfast.

• Eat high-protein snacks (cheese, nuts)

• Skip simple carbs (sweets, white pasta)

• Choose complex carbs (whole grains)

Culprit: Depression

Most people tend to think of sadness as the hallmark of depression. But the National Institute of Mental Health says difficulty concentrating is one of the most common symptoms. If you're having trouble focusing, and you also feel empty, hopeless, or indifferent, you may be experiencing depression.

Depression Fix

If you think you might be depressed, the first step is to talk with a doctor or counselor. Depression is highly treatable. Many studies have shown the effectiveness of antidepressant medications and certain types of talk therapy.

Culprit: Medication

Unfortunately, some of the medications used to treat depression can interfere with concentration. The same is true of many other drugs. Talk to your doctor or pharmacist to check if a medication or supplement you are taking may be affecting your concentration.

Medication Fix

If you suspect your meds are clouding your concentration, don't assume there are no other options. Talk to your doctor about adjusting your dosage or switching to a different class of medication. Do not stop taking your medicine unless your doctor tells you to.

Culprit: ADHD

Attention deficit hyperactivity disorder (ADHD) is not just a problem for children. More than half of kids with ADHD continue to experience symptoms as adults. The classic signs are a short attention span and trouble focusing on tasks.

ADHD Fix

If you have consistent trouble focusing, and you had attention problems as a child, ask a doctor or counselor about ADHD. There are ways to manage the condition, including behavioral therapy and medications.

Thyroid Symptoms & Solutions

 

When Your Thyroid Goes Awry

Does fatigue drag you down day after day? Do you have brain fog, weight gain, chills, or hair loss? Or is the opposite true for you: Are you often revved up, sweaty, or anxious? Your thyroid gland could be to blame. This great regulator of body and mind sometimes goes haywire, particularly in women. Getting the right treatment is critical to feel your best and avoid serious health problems.

What Is the Thyroid Gland?

The thyroid is a butterfly-shaped gland in the front of the neck. It produces hormones that control the speed of your metabolism -- the system that helps the body use energy. Thyroid disorders can slow down or rev up metabolism by disrupting the production of thyroid hormones. When hormone levels become too low or too high, you may experience a wide range of symptoms.

Symptom: Weight Gain or Loss

An unexplained change in weight is one of the most common signs of a thyroid disorder. Weight gain may signal low levels of thyroid hormones, a condition called hypothyroidism. In contrast, if the thyroid produces more hormones than the body needs, you may lose weight unexpectedly. This is known as hyperthyroidism. Hypothyroidism is far more common.

Symptom: Swelling in the Neck

A swelling or enlargement in the neck is a visible clue that something may be wrong with the thyroid. A goiter may occur with either hypothyroidism or hyperthyroidism. Sometimes swelling in the neck can result from thyroid cancer or nodules, lumps that grow inside the thyroid. It can also be due to a cause unrelated to the thyroid.

Symptom: Changes in Heart Rate

Thyroid hormones affect nearly every organ in the body and can influence how quickly the heart beats. People with hypothyroidism may notice their heart rate is slower than usual. Hyperthyroidism may cause the heart to speed up. It can also trigger increased blood pressure and the sensation of a pounding heart, or other types of heart palpitations.

Symptom: Changes in Energy or Mood

Thyroid disorders can have a noticeable impact on your energy level and mood. Hypothyroidism tends to make people feel tired, sluggish, and depressed. Hyperthyroidism can cause anxiety, problems sleeping, restlessness, and irritability.

Symptom: Hair Loss

Hair loss is another sign that thyroid hormones may be out of balance. Both hypothyroidism and hyperthyroidism can cause hair to fall out. In most cases, the hair will grow back once the thyroid disorder is treated.

Symptom: Feeling Too Cold or Hot

Thyroid disorders can disrupt the ability to regulate body temperature. People with hypothyroidism may feel cold more often than usual. Hyperthyroidism tends to have the opposite effect, causing excessive sweating and an aversion to heat.

Other Symptoms of Hypothyroidism

Hypothyroidism can cause many other symptoms, including:

• Dry skin and brittle nails

• Numbness or tingling in the hands

• Constipation

• Abnormal menstrual periods

Other Symptoms of Hyperthyroidism

Hyperthyroidism can also cause additional symptoms, such as:

• Muscle weakness or trembling hands

• Vision problems

• Diarrhea

• Irregular menstrual periods

Thyroid Disorder or Menopause?

Because thyroid disorders can cause changes in menstrual cycle and mood, the symptoms are sometimes mistaken for menopause. If a thyroid problem is suspected, a simple blood test can determine whether the true culprit is menopause or a thyroid disorder -- or a combination of the two.

Who Should Be Tested?

If you think you have symptoms of a thyroid problem, ask your doctor if you should be tested. People with symptoms or risk factors may need tests more often. Hypothyroidism more frequently affects women over age 60. Hyperthyroidism is also more common in women. A family history raises your risk of either disorder.

Thyroid Neck Check

A careful look in the mirror may help you spot an enlarged thyroid that needs a doctor's attention. Tip your head back, take a drink of water, and as you swallow, examine your neck below the Adam's apple and above the collarbone. Look for bulges or protrusions, then repeat the process a few times. See a doctor promptly if you see a bulge or lump.

Diagnosing Thyroid Disorders

If your doctor suspects a thyroid disorder, a blood test can help provide an answer. This test measures the level of thyroid stimulating hormone (TSH), a kind of master hormone that regulates the work of the thyroid gland. If TSH is high, it typically means that your thyroid function is too low (hypothyroid). If TSH is low, then it generally means the thyroid is overactive (hyperthyroid.) Your doctor may also check levels of other thyroid hormones in your blood. In some cases, imaging studies are used and biopsies are taken to evaluate a thyroid abnormality.

Hashimoto's Disease

The most common cause of hypothyroidism is Hashimoto's disease. This is an autoimmune disorder in which the body attacks the thyroid gland. The result is damage to the thyroid, preventing it from producing enough hormones. Hashimoto's disease tends to run in families.

Other Causes of Hypothyroidism

In some cases, hypothyroidism results from a problem with the pituitary gland, which is at the base of the brain. This gland produces thyroid-stimulating hormone (TSH), which tells the thyroid to do its job. If your pituitary gland does not produce enough TSH, levels of thyroid hormones will fall. Other causes of hypothyroidism include temporary inflammation of the thyroid or medications that affect thyroid function.

Graves' Disease

The most common cause of hyperthyroidism is Graves' disease. This is an autoimmune disorder that attacks the thyroid gland and triggers the release of high levels of thyroid hormones. One of the hallmarks of Graves' disease is a visible and uncomfortable swelling behind the eyes.

Other Causes of Hyperthyroidism

Hyperthyroidism can also result from thyroid nodules. These are lumps that develop inside the thyroid and sometimes begin producing thyroid hormones. Large lumps may create a noticeable goiter. Smaller lumps can be detected with ultrasound. A thyroid uptake and scan can tell if the lump is producing too much thyroid hormone.

Thyroid Disorder Complications

When left untreated, hypothyroidism can raise cholesterol levels and make you more likely to have a stroke or heart attack. In severe cases, very low levels of thyroid hormones can trigger a loss of consciousness and life-threatening drop in body temperature. Untreated hyperthyroidism can cause serious heart problems and brittle bones.

Treating Hypothyroidism

If you are diagnosed with hypothyroidism, your doctor will most likely prescribe thyroid hormones in the form of a pill. This usually leads to noticeable improvements within a couple of weeks. Long-term treatment can result in more energy, lower cholesterol levels, and gradual weight loss. Most people with hypothyroidism will need to take thyroid hormones for the rest of their lives.

Treating Hyperthyroidism

The most common option in treating adults is radioactive iodine, which destroys the thyroid gland over the course of 6 to 18 weeks. Once the gland is destroyed, or removed by surgery, most patients must begin taking thyroid hormones in pill form. Another common treatment  for hyperthyroidism is anti-thyroid medication, which aims to lower the amount of hormones produced by the thyroid. The condition may eventually go away, but many people need to remain on medication for the long term. Other drugs may be given to reduce symptoms such as rapid pulse and tremors.

Surgery for Thyroid Disorders

Removing the thyroid gland can cure hyperthyroidism, but the procedure is only recommended if anti-thyroid drugs don't work, or if there is a large goiter. Surgery may also be recommended for patients with thyroid nodules. Once the thyroid is removed, most patients require daily supplements of thyroid hormones to avoid developing hypothyroidism.

What About Thyroid Cancer?

Thyroid cancer is uncommon and is among the least deadly. The main symptom is a lump or swelling in the neck, and only about 5% of thyroid nodules turn out to be cancerous. When thyroid cancer is diagnosed, it is most often treated with surgery followed by radioactive iodine therapy or, in some cases, external radiation therapy.

The No-Gym Workout

 

Get Fit at Home

You don't need machines at the gym to get fit. Your own body weight and gravity can do the job, and you'll work them with these 15 moves. Not active now? Check in with your doctor first, and if something hurts, stop. You're on your way to getting into your best shape!

Wood Chop

Your whole upper body gets a muscle-ripping workout here, including the abs. Start with feet hip-width apart, knees slightly bent. Attach a band overhead and grab it over the shoulder, trunk angled toward the band. Pull down to the opposite hip, rotating slightly. Slowly return.

Standing Tubing Row

This move hits all the muscles used in a pull-up, as well as all your core muscles. Grasp the handles with straight arms and tubing taut. Pull the handles towards you and lean back a little. Focus on bringing your shoulder blades back and together. Pause and slowly straighten arms back to the starting position without bending forward.

For safety reasons, do not lean back.  Should the band break or come loose, there is high risk of fall.

Circuit Train to Burn Fat

Want to burn fat quickly? Rapid-fire circuits turn strength moves into calorie-torching, cardio work. "If your goal is weight loss, use light weights and low reps," says exercise physiologist Pete McCall, of the American Council on Exercise. A circuit may include push-ups, pull-ups, and crunches followed by a two-minute run. Repeat or alternate with another circuit of biceps curls, dips, and shoulder presses to target smaller muscles.

Pull-up

Pull-ups work arm and back muscles, giving you great bang for your buck. Having the palms facing you works not just the back, but also targets the biceps. Grasp the chin-up bar and cross your legs to keep the lower body stable. Slowly pull your body up, bending your elbows, until your chin is level with the bar.  Pause, then slowly return to your starting position. Repeat.

Wide Grip Push-up

A wide grip makes the chest muscles work a little harder. Place your hands outside the shoulders. You should engage your core, thigh, and glutes to get the most out of this or any push-up. As you lift, "Think about gripping the ground with your hands to engage the large muscles of the pectoralis major," McCall says.

Decline Push-up

This challenging push-up can kick your shoulder strength up a couple notches. Get into a standard push-up: hands a little wider than shoulder-width apart, fingers facing forward, elbows slightly bent, and eyes on the floor. Then place feet behind you on a stair, chair, or bench. Keep your body in a straight line, engage the abs, bend your elbows, and lower your chest towards the floor. Push back to starting position.

Jump Train for Power

Pro athletes train with jumping jacks and other explosive moves to increase muscle power. It helps basketball players jump higher and tennis players get to the ball faster. Jump training is also called plyometrics, and it's not for beginners or for those with joint issues. But if you have good strength and balance, it can ramp up your game. Try adding plyometric moves to your workout once or twice a week.

Jump Squat

Shift your hips back and down until your heels start to lift off the floor. Explode up, swinging the arms overhead as you straighten your legs. Create a straight line from toes to fingers, with your back flat. Land softly on the middle of your foot and sink back into a squat to help absorb the impact.

Jump Lunge

Try this advanced move on grass or another soft surface. Sink into a lunge position with left leg forward, right leg back, and both knees bent to 90 degrees. Swing your arms behind you for greater power as you jump up, using your arms to assist as needed. Keep your back straight, eyes facing forward, and use your abs. Switch legs in the air and land softly, returning to the lunge position. Rest after each set.

How to Trim Belly Fat

To lose belly fat, you'll want a full-body exercise routine that builds lean muscle all over. Muscle burns calories, even at rest. So having more muscle helps to melt fat all over, including the belly. The best plan is to make cardio, strength training, and a healthy diet part of your daily routine.

Split Squat With Biceps Curl

Rest your right foot on a step, stair or chair well behind you, with your weight on your bent left leg. Keep your head up, eyes forward, and weights at your side. Very important: Keep the front knee directly over the ankle. Now, slowly lower your hips by bending the front knee. Push back up and pull the weights up towards shoulders, but don't twist the arms as you lift. Do all reps and switch legs.

One-legged Hamstring Blaster

Strong hamstrings help power your legs. To challenge these muscles, lie with knees bent at a 90-degree angle and both heels on a chair or stair. Cross one ankle over the opposite thigh just above the knee. Now raise your hips as high as you can and keep your back straight -- do not arch. Pause at the top and slowly lower hips back to the ground and repeat. Switch legs.

Chair Dip

This simple move tones the backs of the arms. Sit on the edge of a step or chair, palms on each side, and knees bent to 90-degrees. Now, move your hips forward, off the step, until your hands are supporting your weight. Slowly lower your body, keeping your back very close to the step.  Bend the elbows until you upper arms are parallel to the floor. Slowly push back up and repeat.

Double Chair Dip

To really challenge triceps, position two chairs facing each other. Sit on the edge of one, palms on each side of your hips. Straighten your legs and prop up your heels on the opposite chair. Scoot down until you're supporting your weight on your hands. Slowly lower your body by bending your elbows until upper arms are parallel to the floor -- and keep your back close to the chair behind you. Slowly push back up and repeat.

Love Handles?

Looking to trim your waist? Your best bet is to work on slimming down all over with a healthy diet and plenty of exercise. You can work on strengthening your core muscles with moves such as wood chops or planks.

Basic Plank

This move strengthens all the core muscles, helping to tone the mid-section. Lie on your stomach, elbows close to your sides and directly under your shoulders, palms down. Using your abs, slowly lift your torso off the floor, keeping your torso and legs steady. Don't let your low back sag and don't hike up your hips. Hold this position for 15 seconds or more -- and don't hold your breath!

Dynamic Plank

Try this advanced move only after mastering the traditional plank. Support your weight with chest and forearms on top of a fitness ball. Keep legs straight and toes on the floor and contract the abdominals to help stay balanced. Shift your weight to your left leg as you bend your right knee and bring it up to meet the ball; slowly return it to starting position and repeat. Switch legs.

Two-Legged Hamstring Curl

A slightly easier hamstring challenge uses two legs. Lie on the floor with heels and ankles on a fitness ball. Dig your heels into the ball and raise your hips as high as you can, while keeping your back straight -- do not arch. Now bend your knees to a 90-degree angle and roll the ball toward you. Pause at the top and slowly lower hips back to the ground and repeat.

Ball Plank With Shoulder Extension

Ready to work every muscle in your body? This move comes close, with a special challenge for the core. Put your chest, stomach, and hands (with weights) on a fitness ball, legs straight to the floor. Slowly raise one arm behind you, toward the ceiling. Contract your abs to keep from rolling off the ball, but don't forget to breathe. Pause, slowly return your hand to the ball, and repeat with the other arm.

Protect Your Lower Back

If you have low back pain, warm up by gently stretching your hips before working out. Kneel down on one knee with that foot trailing behind you. Keep your legs parallel to each other, hands on the bent knee, and let your hips sink forward to the floor. Don't lean forward. Your knee can reach beyond your ankle to put less strain on it. Hold for 30 seconds and switch legs.

Sit Much?

Got a desk job? Get up each hour and move a bit, even if you're just walking around the office. Watch your posture -- your ears, shoulders, and hips should be in line. Gentle stretching can also help you feel better after spending all that time at your desk.

How Many Reps Are Right for You?

For strength and power, aim for three sets of six reps. For general muscle growth and toning, try three sets of 6-12 reps. If you're striving for muscle endurance, plan on two to three sets of 12 or more reps with 30-second rest periods. Remember, if something doesn't feel right, stop and check with a fitness expert. Depending on your health and physical condition, some exercises may be better for you than others.

Stretches to Help You Get Loose

 

Side Lunge Stretch

Keep your upper body straight and legs apart. Then shift your weight in a slow "lunge" to the side over a bent knee (not forward, as in a typical lunge). You should feel a stretch along the inner thigh of the opposite leg, which should be straight as you push your weight to the bent-knee side. Try to hold it for 20 to 30 seconds on each side.

Calf Stretch

Stand facing a wall a bit more than arm's length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, keep your belly firm and lean until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side.

Chest and Shoulder Stretch

You can do this sitting or standing. Interlace your fingers with bent elbows and put your hands behind your head. Move your elbows gently backward and squeeze your shoulder blades together. You can move your hands to the top of your head -- or a few inches above your head -- to affect different parts of your shoulders and chest.

Glute Bridge

This one stretches your hip flexors. Lie on your back with your knees bent and your feet on the floor about hip-width apart. Gently tighten your stomach muscles to help flatten your back and prevent overstretching. Then tighten your butt (glute) muscles as you push your hips up toward the ceiling. Hold for a few seconds and repeat.

Standing Quad Stretch

Stand behind a chair with your legs about shoulder-width apart. Put one hand on the chair for balance. On the opposite side, lift your foot behind you and grab it with your free hand, keeping your bent knee pointing straight to the floor. Avoid bending forward, and try not to lock the knee of your standing leg. Pull gently on the leg until you feel the thigh stretch. Hold it for 10 to 30 seconds.

Cobra

It stretches your stomach and back muscles. Lie on your belly with your hands facing forward flat on the floor, directly under your shoulders. Stretch your legs out behind you and point your toes. As you exhale, lift your chest up and push your hips into the floor. Take care not to extend your arms so far that you lift your hips up. Hold the position for 15 to 30 seconds.

Standing Hip Flexor Stretch

Your hip flexors -- muscles that help you lift your knees and bend your waist -- can get tight if you're a runner or you sit for long periods. Drop one leg back, keeping it straight or slightly bent. Try to keep your torso upright and your spine straight. Drop your tailbone down toward the floor and tuck your butt forward until you feel the stretch on the inside thigh of your rear leg. Hold for 20 to 30 seconds and then switch legs.

Butterfly Stretch

This one loosens up your inner thighs, groin, hips, and knees. Sit on the floor or a mat and bring your feet together so that your soles touch and your knees bend to opposite sides. With a straight spine, grasp your feet, then lean slowly forward and gently push your thighs down with your elbows until you feel the stretch along your inner thighs. Hold for 15 to 30 seconds.

Standing Hamstring Stretch

In a standing position, find something to hold for balance. Put one straightened leg up on a step or a block. Bend slightly (not beyond your toes) with the opposite knee until you feel a gentle stretch at the back of the thigh of the raised leg. Bend slightly forward from your hips if you need more stretch. Move slowly and evenly, without bouncing. Hold it for 20 to 30 seconds and switch legs.

Reclining Figure 4

You'll feel this one in your hips and glutes, and it should release some tension in your lower back. Lie on the floor with knees bent and feet flat. Cross one ankle over the opposite thigh and pull them toward your body. Try not to force it. Use gravity and the weight of your legs to get them closer to your body. Hold for 20 to 30 seconds and then switch legs.

Sideways Neck Stretch

Stand with your feet hip-width apart. Tighten your belly and pull your shoulders back. With your head slightly forward, slowly tilt your ear toward the shoulder on the same side until you feel a stretch. Hold it for about 10 seconds, and slowly bring your head back up and do the other side. You can increase the stretch by using the hand on the tilting side to gently pull your head down.

Lying Knee-to-Chest Stretch

This one reaches your quads, hip flexors, lower back, and hamstrings. Lie on your back and gently pull one knee toward your chest until you feel a stretch in your lower back. Leave the other leg bent if you have low back pain. Otherwise, choose what's more comfortable. If straight, you can add to the stretch by pushing the back of your knee toward the floor. Hold it for 30 seconds and then switch legs.

Silent Symptoms of Ovarian Cancer

 

What Is Ovarian Cancer?

Current research suggests this cancer begins in the Fallopian tubes and moves to the ovaries, the twin organs that produce a woman's eggs and the main source of  the female hormones estrogen and progesterone. Treatments for ovarian cancer have become more effective in recent years, with the best results seen when the disease is found early.

Ovarian Cancer Symptoms

Early ovarian cancer rarely has symptoms. As the disease progresses, some symptoms may appear. These include:

• Bloating or pressure in the belly

• Pain in the abdomen or pelvis

• Feeling full too quickly during meals

• Urinating more frequently

These symptoms can be caused by many conditions that are not cancer. If they occur persistently for more than a few weeks, report them to your health care professional.

Risk Factor: Family History

A woman's odds of developing ovarian cancer are higher if a close relative has had cancer of the ovaries, breast, or colon. Researchers believe that inherited genetic changes account for 10% of ovarian cancers. This includes the BRCA1 and BRCA2 gene mutations, which are linked to breast cancer. Women with a strong family history should talk with a doctor to see whether closer medical follow-up could be helpful.

Risk Factor: Age

The strongest risk factor for ovarian cancer is age. It's most likely to develop after a woman goes through menopause. Using postmenopausal hormone therapy may increase the risk. The link seems strongest in women who take estrogen without progesterone for at least 5 to 10 years. Doctors are not certain whether taking a combination of estrogen and progesterone boosts the risk as well.

Risk Factor: Obesity

Obese women have a higher risk of getting ovarian cancer than other women. And the death rates for ovarian cancer are higher for obese women too, compared with non-obese women. The heaviest women appear to have the greatest risk.

Ovarian Cancer Screening Tests

There is no easy or reliable way to test for ovarian cancer if a woman has no symptoms. No test has been shown to save lives when used in women of average risk. If you have any symptoms that could be ovarian cancer, your doctor may suggest a recto-vaginal pelvic exam, a trans-vaginal ultrasound, or a CA-125 blood test to help find the cause.

Diagnosing Ovarian Cancer

Imaging tests, such as ultrasound or CT scans (seen here), can help reveal an ovarian mass. But these scans can't determine whether the abnormality is cancer. If cancer is suspected, the next step is usually surgery to remove suspicious tissues. A sample is then sent to the lab for further examination. This is called a biopsy.

Stages of Ovarian Cancer

The initial surgery for ovarian cancer also helps determine how far the cancer has spread, described by the following stages:

Stage I: Confined to one or both ovaries
Stage II: Spread to the uterus or other nearby organs
Stage III: Spread to the lymph nodes or abdominal lining
Stage IV: Spread to distant organs, such as the lungs or liver

Types of Ovarian Cancer

The vast majority of ovarian cancers are epithelial ovarian carcinomas. These are malignant tumors that form from cells on the surface of the ovary. Some epithelial tumors are not clearly cancerous. These are known as tumors of low malignant potential (LMP). LMP tumors grow more slowly and are less dangerous than other forms of ovarian cancer.

Ovarian Cancer Survival Rates

Ovarian cancer can be a frightening diagnosis, with five-year relative survival rates that range from 93% to 19% for epithelial ovarian cancer, depending on the stage when the cancer was found. For LMP tumors, the five-year relative survival rates range from 97% to 89%.

Ovarian Cancer Surgery

Surgery is used to diagnose ovarian cancer and determine its stage, but it is also the first phase of treatment. The goal is to remove as much of the cancer as possible. This may include a single ovary and nearby tissue in stage I. In more advanced stages, it may be necessary to remove both ovaries, along with the uterus and surrounding tissues.

Chemotherapy

In all stages of ovarian cancer, chemotherapy is usually given after surgery. This phase of treatment uses drugs to target and kill any remaining cancer in the body. The drugs may be given by mouth, through an IV, or directly into the belly (intraperitoneal chemotherapy). Women with LMP tumors usually don't need chemo unless the tumors grow back after surgery.

Targeted Therapies

Researchers are working on therapies that target the way ovarian cancer grows. A process called angiogenesis involves the formation of new blood vessels to feed tumors. A drug called Avastin blocks this process, causing tumors to shrink or stop growing.

After Treatment: Early Menopause

When women have both ovaries removed, they can no longer produce their own estrogen. This triggers menopause, no matter how young the patient. The drop in hormone levels can also raise the risk for certain medical conditions, including osteoporosis. It's vital that women have regular follow-up care after being treated for ovarian cancer.

After Treatment: Moving On

Women may find that it takes a long time for their energy to return after treatments end. Fatigue is a very common problem after treatment for cancer. Beginning a gentle exercise program is one of the most effective ways to restore energy and improve emotional well-being. Check with your health care team to determine which activities are right for you.

Risk Reducer: Pregnancy

Women who have biological children are less likely to get ovarian cancer than women who have never given birth. The risk appears to decrease with every pregnancy, and breastfeeding may offer added protection.

Risk Reducer: 'The Pill'

Ovarian cancer is also less common in women who have taken birth control pills. Women who have used the pill for at least five years have about half the risk of women who never took the pill. Like pregnancy, birth control pills prevent ovulation. Some researchers think ovulating less often may protect against ovarian cancer.

Risk Reducer: Tubal Ligation

Getting your tubes tied, formally known as tubal ligation, may offer some protection against ovarian cancer. The same goes for having a hysterectomy -- removing the uterus.

Risk Reducer: Removing the Ovaries

For women with genetic mutations that put them at high risk for ovarian cancer, removing the ovaries is an option. This can also be considered in women over 40 getting a hysterectomy.

Risk Reducer: Low-Fat Diet

While there is no definitive diet to prevent ovarian cancer, there is evidence that what you eat can make a difference. In one recent study, women who stuck to a low-fat diet for at least four years were less likely to develop ovarian cancer. Some researchers report the cancer is also less common in women who eat a lot of vegetables, but more studies are needed.