Ways to Practice Self-Care

 

Find Your Flow

Ever become so absorbed in a hobby that you lose track of time? That's a good thing! Whether you knit, write sci fi, garden, or work on your car, you should spend time on things that keep your full interest. When you're “in the zone,” your mind doesn't churn, you feel more sure of yourself, and you aren't as afraid of taking risks. Make time to do what you love, and you'll also give your life more meaning.

Unplug Already

Stare at any screen for hours and you'll miss what's going on IRL. Make it a priority to fully connect with your loved ones -- in person. This also allows your brain to slow down so you can better focus. It makes you calmer and lifts your mood. It may take (a lot of) practice to put your phone and laptop away, but try to do so more often -- and especially  when you're with family and friends.

Nix Negative Friendships

“Toxic” people can leave you drained and less sure of yourself. After spending time with them, it's easy to feel frustrated. If you have a friendship with someone like that, it's time to rethink it. We all need true friends in our lives. Look for ones who offer support and comfort and make you feel happy.

Get a Massage

It can do more than ease sore muscles and help manage pain. Massage also helps when you're stressed, anxious, or depressed (though you may still need more help if you have a mental health condition). Studies show that massage can even lower your heart rate and blood pressure. You don't have to go to a spa. Massage schools and community health fairs offer low-cost options.

Go Green

No matter your age or where you live, being outdoors can help you feel more calm and balanced. Studies show that time spent in nature also lessens pain, improves your focus, and helps you better connect with others. Can't get out as much as you like? Sit next to a window, look at nature photos, or buy a plant. These will help you feel grounded, too.

Get More Shut-Eye

Going to bed early can feel like a splurge when you have so much to do. It's not! Your body and brain need plenty of sleep to be at their best. That shut-eye you get helps you to think clearly, be alert, and handle stress. It also helps manage your immune system, heart, hormones, and weight. Aim for 7-8 hours each night.

Move On

If you tend to space out or feel “stuck” when you're stressed, getting active  can get you back in the zone. Turn up your favorite playlist and dance in your living room, swim laps, take a brisk walk around the block. … Rhythmic movements get you out of your head and into the present moment so you're ready for the next challenge.

Give Back

Walk dogs at a local shelter, pick up trash in a park, bring a meal to a sick neighbor. When you donate time and energy to others -- be it another person or a cause you believe in -- you forge a stronger link to the world. Helping others also gives your body and brain a good workout, boosts your self-esteem, and helps you build a social support system. Bonus: The more you volunteer, the happier you may feel.

Seek Out Happy People

You can “catch” others' emotions just like you would a cold. So what vibes are the people around you spreading? Where you can choose to, try to surround yourself with people who have a cheerful, positive outlook on life, even while they face their challenges. “Happy” is one of the best emotions to absorb. And then you, in turn, can pass it on to someone else.

Plan a Getaway

Next time you have days off from work, head out of town. It doesn't have to be somewhere far-flung or fancy. The best trips are the ones that are most relaxed. Can't travel right now? Some research shows that you may get a mood boost by simply planning your trip. It's fun to have something to look forward to, like which beach to visit or what shows to book.

Tap Into Thankfulness

Stop for a moment and take stock of what you're grateful for. It helps you notice that even when some things are hard, there's still good in the world and some of it has come your way. (It may also distract you from other, less pleasant feelings like envy.) Try this: Think of someone who's helped you, in a large or small way, and write them a thank-you note. Even if you never send it, you'll still get a positive mental boost.

Jot It in a Journal

Put your thoughts and feelings on paper, and you may find them easier to deal with. A journal can help you see which of your worries and fears aren't such a big deal, give you a chance to work through problems, and break the habit of negative self-talk. Keep a paper and pen handy, and try to write something every day, or type it into your phone. Remember, your journal is just for you, so let your true feelings flow.

Simplify

Your home won't feel as cozy as it should if it's filled with too much stuff. (And it's not just Marie Kondo who thinks so.) Clutter makes us less happy about where we live, as well as how we feel about ourselves. It can even prevent you from getting a good night's sleep. Little by little, chip away at what you don't need or want anymore.

Feed Your Spirit

People who tend to their spiritual side are less apt to worry and feel sad. For some, that means prayer and worship services. For others, it has nothing to do with religion. You may simply meditate every morning. Either way, the result can be that you're better able to take on stress.

Seek Help When You Need It

When a big problem hits, don't pretend nothing's wrong. Speak to a counselor in private, or check out a support group. It helps you get a different view of your situation so you can make your best choices. Although your problem probably won't vanish right away, get it off your chest. You'll feel recharged by taking charge -- with help from a pro.

The Truth about Skin Tags

 

Skin tags are an early sign of skin cancer.

Discovering a tiny skin tag -- or several skin tags -- on the neck or under the arm can be alarming. But there's no reason to worry. Skin tags are harmless. They're not cancerous and they don't increase the risk of any kind of cancer.

Skin tags are usually oval flaps of tissue that hang from the skin on a tiny stalk. They may appear alone or in a group. Typically, they're the size of a grain of rice, but they can be smaller or larger. Rarely, they can get as big as a grape. They're common, too. Almost half of all people have a skin tag at some point in their lives

Skin tags almost always cause which of these symptoms?

The vast majority of skin tags have no symptoms. They don't hurt, itch, or do anything else.

In some cases, friction over time from clothing or skin can irritate a skin tag. Some people have skin tags in inconveniently located places that regularly get pinched or snagged by jewelry or clothing. If a skin tag is bothering you, a doctor can remove it.

Doctors recommend that people remove skin tags promptly, before they get worse.

Because skin tags are harmless, there's usually no medical reason to remove them. They will not get bigger. If they don't bother you, you can leave them alone. People tend to get skin tags removed only if they're unsightly or annoying.

If you have a new skin tag, it's a good idea to show it to your health care provider. Some more serious skin conditions can sometimes look like skin tags. Skin tags that are multi-colored, bleed, or grow quickly may need a closer look. In rare cases, a skin tag may need a biopsy. If you notice a skin tag on your child, talk to a pediatrician.

What causes the majority of skin tags?

In fact, experts aren't sure exactly why skin tags form. They seem to be linked to a mix of genetics and environment. Friction -- either from rubbing against clothing or skin -- seems to be a trigger. Hormone changes may affect the risk, too.

Some people may develop just a single skin tag in their lives. Others may develop up to hundreds. For now, we really don't know why.

Which condition increases the odds of having skin tags?

Researchers have noticed that people with diabetes and insulin resistance are more likely to have multiple skin tags. Obesity seems to increase the risk, too. Studies have found that the heavier people are, the more skin tags they are likely to have. That may be because skin tags are more likely to pop up in folds of skin that rub against each other.

Pregnant women often develop skin tags, possibly because of hormonal changes. People with Crohn's disease may also be more likely to develop skin tags.

If you remove skin tags, they will spread.

Removing a skin tag won't make more skin tags grow. This is a misconception -- perhaps related to the (also untrue) belief that shaving hair makes it grow back faster. While it is true that you may develop more skin tags later, removing one doesn't cause new ones.

Skin tags aren't contagious either, like warts and some other skin conditions. You can't "catch" a skin tag from someone else or spread it from one part of your body to another.

What is the scientific name for skin tags?

Scientists call skin tags acrochordons -- and also fibroepithelial polyps or cutaneous papillomas. People sometimes call skin tags "skin tabs" or barnacles. Technically, skin tags are considered a type of tumor, but they are not cancerous.

How do doctors remove skin tags?

In most cases, doctors will just clip skin tags with a pair of surgical scissors. Because skin tags are usually quite small, many people don't even need an anesthetic. The area may bleed a little afterward. Larger skin tags may need minor surgery.

Some doctors use cryotherapy to freeze the tissue. Others opt for electrical current to burn the tag. However, freezing or burning the tag may not work as well and can discolor the skin. Skin tags on the eyelid may need special treatment by an ophthalmologist.

In some cases, skin tags will fall off on their own. Even after removal, you may have new skin tags in the same places. That's because they are likely to appear in certain areas, not because they regrow.

Tight clothing could increase the risk of skin tags.

While skin tags can appear just about anywhere, they're especially common in parts of your body that rub against clothing or skin. Skin tags are most common on the neck, armpits, groin, and eyelids. They also may appear on the chest and back and in skin creases. Women are likely to develop skin tags under the breasts, where the underwire of a bra may rub against the skin.

In which age group are skin tags most common?

Skin tags become more common as we grow older, possibly because aging skin may somehow trigger their development. They often appear after midlife. However, skin tags can develop in people at any age. Babies can develop skin tags, especially in the folds of their skin.

Skin tags are usually the same color as the skin.

Most skin tags are the same color as your skin. Sometimes they are slightly darker or brown. If a skin tag has twisted and its blood supply is cut off, it may turn purple or black before it falls off. It's generally nothing to worry about.

Doctors recommend using wart-removal medication on skin tags.

While some people treat skin tags with chemicals designed for wart removal, doctors say that's not a good idea. Wart removal creams and ointments may not work and may irritate the skin. They could cause other complications, too.

Which is a traditional home remedy for removing skin tags?

People have devised all sorts of ways to remove skin tags -- some effective and some not. Regardless, it's better to have a professional examine and remove a skin tag than to treat it on your own. Do-it-yourself skin tag removal might not work or might cause unnecessary pain -- and it could create other risks.

The Truth about Mail-In DNA Tests

 

Lots of Info and Some Confusion

If you’re curious about where your ancestors came from or concerned about diseases you might be likely to get, mail-in DNA tests make it easy to get some answers. Dozens of companies offer them, and they can be done with a sample of your saliva or a swab of your cheek. The catch is, you may learn "facts" about yourself that aren't quite factual.

Myth: Predict Chances of Disease

These tests look for information in your genes that shows you might be more likely to get a specific disease, such as Alzheimer's or cancer. But they can’t tell if you'll end up getting it. They can't even really tell you your chances of it. Other things, like your lifestyle or habits, affect your risk of getting diseases, too.

Myth: Cover All Conditions

The field of genetics is growing quickly, but only so many tests are available. So while you may get information about certain conditions, you might not get any about a less common disease you're concerned about.

Myth: Map Your Family Tree

Each company has its own database of samples from people who live in different areas of the world, and they match yours against the others in the database. So your results won’t include everyone who’s been tested -- they’ll only include people who’ve been tested by the company you choose.

Myth: Same Info for Siblings

Everyone gets 50% of their DNA from each parent, but what's in each half can be different. So it's totally possible that you got more of your mom's European DNA and your sister got more of their Asian DNA. Add your dad to the mix, and things get scrambled further. Just as siblings don't always look alike, their DNA might not look alike, either.

Myth: Nutritional Needs

Some testing companies offer personalized advice on dietary supplements based on your test results. Some even try to sell them to you. But no studies show that genetic tests can give you useful information about those or dietary choices.

Myth: Effects of Toxins

Not everyone who smokes gets cancer, and some DNA testing companies suggest that the reason for that is in your genes. It may be, at least in part, but there’s no strong science that proves genetic tests can tell you how well your body handles certain things in the environment.

Myth: Insurance Rates

Laws are in place to protect you from being denied health insurance or charged more for it. But those laws don’t apply to life insurance, disability insurance, or long-term care insurance. That means it's possible your genetic test results could be used by the companies that sell these types of insurance.

Myth: Government Regulations

Most of these tests are made privately and can be sold to you without any proof that they work as advertised. That may soon change, though. The FDA is coming up with guidelines for genetic tests.

Myth: All Tests Are the Same

While no testing company can guarantee that the information it gives you is 100% accurate, some are better than others. If you decide to try at-home DNA testing, look for one that meets the U.S. standards called Clinical Laboratory Improvement Amendments (CLIA), and check to see if the tests have been approved by the FDA.

Myth: Personal Info

Read the fine print. Most companies make an effort to keep personal data "private," but that can mean different things. Make sure you understand what data they’re collecting and who will see it.

Myth: Harmless Fun

At-home DNA tests can be entertaining, even if they're not always accurate. But they can cause stress, too. Sometimes genetic tests reveal not-so-happy surprises, like a family member not being related to you or the possibility that you’ll get a certain condition. You might talk with a genetic counselor before deciding whether to get tested. And if you decide to do it, the counselor can help you understand the results.

Symptoms of Immune System Problems

 

What Are Immune System Problems?

Your immune system should fight off disease and help your body heal. But your immune system can be weak, under-active, overactive, or even attack your body by mistake. Immune system problems can cause symptoms, allergic reactions, or persistent illnesses.

Dry or Gritty Eyes

Very dry eyes can be a sign of immune system problems. In Sjögren’s syndrome, your immune system dries up tears that keep eyes moist. Your eyes are dry, red, and may feel like you have grit or sand in them. You can develop blurry vision or even cornea damage.

Depression

Depression can be a sign of immune system problems. A faulty immune system can send inflammatory cells called cytokines to your brain. They lower your levels of chemicals like serotonin that lift your mood. The good news: Exercise can boost serotonin, lessen inflammation, and help ease your depression.

Skin Rash

Eczema’s itchy rash is an allergic reaction that means your immune system is overactive. Psoriasis and psoriatic arthritis are diseases linked to a faulty immune system. Your immune system attacks your own skin cells with inflammation. This can cause red, flaky, painful blotches called plaques.

Stomach or Bowel Problems

Stomach and bowel symptoms may be signs of an immune symptom problem. Diarrhea, belly pain, bloating, and weight loss are symptoms of Crohn’s disease, ulcerative colitis, or celiac disease -- conditions driven by your immune system.

Cold Hands and Feet

Do your hands and feet turn white or blue in the cold? In Raynaud’s disease, blood flow to hands and feet may slow down in cold temperatures, causing skin to feel cold and change colors. It’s an autoimmune condition. Cold hands and feet could mean your thyroid gland is under-active due to your immune system.

Hair Loss

Your immune system can attack your hair at the root and damage it, causing alopecia areata, or hair loss. Hair may fall out in small patches on your head or anywhere on your body. Other immune system problems like plaque psoriasis on your scalp can cause patchy hair loss too.

Sun Sensitivity

Immune system problems can make you very sensitive to sunlight. If you have lupus, your skin may burn easily from even brief sun exposure. Sun on your skin can cause an immune system flare-up of all lupus symptoms, so always wear hats, sunglasses, cover-ups, and high SPF sunscreen to protect yourself.

Joint Pain

Suddenly painful, swollen, stiff joints may be a symptom of rheumatoid arthritis (RA). In RA, your immune system inflames tissue lining your joints. This causes severe joint pain.

Wounds Slow to Heal

If your immune system is sluggish, minor wounds like a cut, burn, or scrape may be slow to heal. A healthy immune system reacts quickly to a wound and sends nutrients to promote healing. If your wounds take a long time to get better, your immune system may be under-active.

You Get Sick All the Time

Frequent infections like colds or flu also could be signs of an under-active immune system. If you have four or more yearly ear infections, chronic sinus infections, pneumonia twice in one year, or you need antibiotics twice a year or more often, you could have an immune deficiency.

Fatigue

You may feel tired after lots of activity. But if you’re wiped out often, even when you do get sleep, you may have a sluggish immune system. Fatigue is when you’re so exhausted you can’t even walk across the room. An overactive immune system may trigger inflammation that causes this severe tiredness.

Night-Time Habits to Help You Lose Weight

 

Nighttime Is the Right Time

When you’re trying to lose weight, eating healthful foods and working out regularly are important things to do. But there are also small changes you can try at night to help you slim down.

Keep Evenings Busy

Sometimes people overeat at night because they’re bored. If that's you, try to fit in some activities before bed. Walking, journaling, chatting with a friend, or reading a book can help distract you from binge eating.   Picking up a new hobby -- like painting, playing music, or knitting -- is another great way to distract yourself from chowing down when you’re bored.

Sleep Well

Believe it or not, getting enough sleep can help you when you’re trying to lose weight. Having a schedule that you stick to and getting the right amount of shut-eye can help a lot.

Work Out (but Not Too Late!)

Physical activity in the early evening can be helpful. Just make sure it’s not too vigorous. High-intensity exercise like interval training could affect the quality of sleep you get. It can also make it harder to fall asleep at bedtime. Don’t work out too late, either. Stop at least an hour before you go to sleep.

Don’t Eat Before Bed

If you have dinner or snack too close to bedtime, it might hinder your weight loss efforts. Although the actual time doesn’t really matter, many people who eat late at night choose high-calorie foods, which brings weight gain. Late meals and snacks can also make it harder for you to fall asleep. Aim to stay out of the kitchen from a couple of hours before bedtime until you wake up the next morning.

Pack Your Lunch for the Next Day

Instead of going out for your midday meal, save some money and pack your lunch the night before. Eating out usually means more fat and sodium. But when you pack your own food, you’ll have healthier options. Go for proteins like almonds or turkey slices, whole grains, low-fat dairy, and plenty of fruits and vegetables.

Stick to a Schedule

If you notice you’re overeating at night, it could be because you haven’t eaten enough during the day. The best way to combat that is to make sure that you eat your meals regularly. That way, your body will know when to anticipate food. Eating a snack between lunch and dinner is totally fine, too -- just try not to overdo it.

Turn Off the TV

Although you might like to watch television during dinner, screen time while you eat could cause you to accidentally overindulge. It can distract you from how much and what you’re eating.

Brush and Floss Right After Dinner

To encourage yourself to avoid nighttime eating, make it a habit to brush and floss your teeth right after dinner. If your teeth are already clean, you’ll probably think twice before grabbing a snack close to bedtime.

Ease Stress

Stress can lead to weight gain. Try to take time to relax at night. Deep breathing techniques and mindfulness meditation are great ways to chill out. Lowering your stress levels can also do wonders for the quality and amount of sleep you get.

Turn the Lights Out

Sleeping in a dark room is another habit to add to your list. It helps you get better sleep. If you’re trying to lose weight and get better ZZZs, Cover the windows to block out light. (Try blackout curtains if your blinds don’t block light well.) and put your phone and laptop away at least 30 minutes before bedtime. An eye mask can help, too.

Love Hurts: Common Sex Injuries and Other Hazards

 

When Sex Hurts

Sex is supposed to feel good, but a few wrong moves beneath the sheets could leave you in pain. Anything from a rug burn to a penile fracture is possible if you get too rough or move too fast. Take it slow and know your limits to avoid these common sex injuries and other hazards.

Tears to the Vagina or Anus

Rough sex or a foreign object (like a dildo) can tear the sensitive tissue inside the vagina or anus. This can be painful, and you may bleed. If it hurts, your doctor can prescribe a pain-relieving cream. Don't put anything inside your vagina or anus until the area heals. Use a lubricant whenever you have sex to avoid injuries in the future.

A Broken Penis

You can fracture your penis if you bend it too far or hit it hard against your partner's pelvis when you slip out while thrusting. This is different from a broken finger or toe. That’s because your penis has no bones. Instead, the force ruptures one of the two cylinders inside that fill with blood during an erection. Signs of a penile fracture are a popping sound, swelling, and intense pain. Get medical help right away.

Muscle Pull

Any activity where you do the same movement over and over -- like thrusting -- can strain a muscle. Twisting your body too hard can pull muscles in your belly or back. During an orgasm, your thighs naturally tense up, and you may feel sore afterward. Any pain should let up in a day or two. If it doesn't, you might have a real injury that needs your doctor's attention.

Carpet Burn

The friction of rubbing against a rough surface -- say a rug or the floor -- can leave scrapes and burns on your back, buttocks, and legs. Friction burns can be very painful. Fortunately, most aren't serious, and they'll heal on their own in a few days. To avoid one of these, put a blanket down as a buffer if you plan to get busy on the carpet or the floor.

Stuck Foreign Objects

Some couples use sex toys, such as vibrators, dildos, anal beads, or butt plugs, to enhance their pleasure. Others reach for household items, like a cucumber or electric toothbrush. Playing with toys is totally normal. Just be careful that the object you use has a wide enough base that it won't get stuck. If a toy or other object goes in too far, you may have to make a trip to the emergency room to have it removed.

Allergic Reactions

An itchy rash or burning after sex could be from an allergy. Lubricant, spermicides, condoms, and even a partner's cologne can all trigger reactions in people who are sensitive to them. Rarely, people are allergic to semen or to a protein in something their male partner ate, such as nuts, that got into the semen. Symptoms of an allergic reaction usually start about 10 to 30 minutes after the contact. They can last for hours to days.

Heart Attack

This is pretty rare outside of the movies. As long as your heart is healthy, there's no reason to abstain from sex. After all, it counts as aerobic exercise, which is actually good for your heart. As long as you can do other exercises like walking or jogging without a problem, you should be healthy enough for sex. Just check with your doctor first if you have symptoms like chest pain, shortness of breath, or an irregular heartbeat.

Back Injury

A swift move in just the right (or wrong) direction could throw out your back. Lifting your partner might do the trick as well. Take it slow. Prop your partner against the bed or a countertop rather than going for a full lift. If you already have a bad back and it hurts to bend over, skip spooning -- especially if you are the big spoon. You may be more comfortable having sex doggy-style, where one partner is on all fours and the other is in back.

Urinary Tract Infection (UTI)

Bacteria normally live outside the vagina. During sex, a penis, finger, or sex toy can give these germs an easy route up the urethra and into your urinary tract. Signs that you have a UTI include burning when you pee and blood in your urine. To avoid an infection, urinate right after you have sex to flush out any bacteria. Ask your doctor whether cranberry juice or tablets might help you avoid UTIs.

Sexually Transmitted Infection (STI)

Without proper precautions, you and your partner could pass bacteria, viruses, and other germs to each other. Almost 20 million people in the United States get an STI like herpes, syphilis, or gonorrhea each year. Condoms are the best way to avoid these infections. Having only one sex partner can also lower your risk.

Post-Orgasmic Illness Syndrome

People with this rare condition develop flu- or allergy-like symptoms after they orgasm. Fever, stuffy nose, sneezing, headache, and itchy eyes can start within seconds, or up to a few hours, after sex. It can last for a few days. Doctors don't know what sets off this reaction, but it's more common in men. If you have this syndrome, allergy medicines or antidepressants may help.

Post-Sex Depression

Sex should be fun and relaxing, but it isn't for everyone. Some people get the "post-sex blues," even if the sex was good and they're in a loving relationship. Doctors call depression or anxiety after sex "postcoital dysphoria." Some people may even become angry and lash out at their partner. If sex is upsetting instead of pleasurable, talk to your doctor or a therapist about it.

Genital Burning

Feeling a burn in your vagina or penis is never normal -- during sex or otherwise. Many problems cause a burning sensation. In women, it can be due to vaginal dryness from low estrogen levels around the time of menopause. An injury, infection, or lack of lubrication can also cause burning or pain in either partner. Burning once in a while is probably no reason to worry. But if it often happens with sex, check with your doctor

Helping Your Kid through CoVid Stress

 

By Leslie Becker-Phelps, PhDPsychologist, March 03, 2021

This year of living under COVID-19 restrictions has affected all of us, including our children. They’ve had to stay inside (along with their stressed parents), cut off from friends, with their routines disrupted. This powerful experience will affect them for years to come. But it does not have to be a wholly negative one. You can use it as an opportunity to help them learn to cope with stress.

During childhood, we learn who we are and how to manage ourselves in the world. Children are greatly affected by how their parents treat them on a daily basis and guide them through difficult times -- even adolescents absorb messages their parents give them (despite their frequent self-absorption and focus on peers). While you may not realize it, your children will carry these lessons into adulthood.

You can help your children grow from their current pandemic experiences by reinforcing these four basic messages:

• You are not the problem. Your child may feel stressed, afraid, and out of sorts during this time. These feelings can be distressing and may leave your child questioning what’s wrong with them. By validating their feelings and letting them know that these are understandable reactions, they will learn that they are OK.

• This time of stress and distress will pass. Despite how it might feel, this pandemic will not last forever. Restrictions will eventually be lifted, they will return to school and seeing friends in person, and life will move on. Letting your child know this (and reminding yourself of it) can help ease their concerns.

• There are things you can do to help yourself. Encourage your child to find ways to enjoy their time at home. They might enjoy crafts, learning something new, or reading. Though they may not be able to meet in person with friends, they can enjoy time together virtually. And if they feel anxious or sad, they can do these same things to help them through those tough times.

• You are not alone. Let them know that everyone needs help sometimes. With that in mind, encourage them to seek support from you or another responsible adult who they trust.

Adults who feel the healthiest and happiest tend to feel positively about themselves, know that they can manage through difficulties, and see important people in their lives as emotionally there for them. By teaching your children to view themselves and others in these ways, you will be preparing them to thrive throughout their lives, even as they face inevitable difficulties.

Exercises that Boost Kids' Moods

 

Try Yoga to Ease Anxiety

Yoga boosts brain chemicals that seem to tame stress. Even tiny kids can do poses. In teens, studies show that yoga is better at easing anxiety and improving mood than regular gym classes. You don't even have to go to a class. There are plenty of free yoga videos on YouTube. It's also available on game systems like the Xbox 360 and Wii.

Boost Self-Confidence Through Team Sports

While any exercise is good for mood, playing on a team may have specific benefits. Studies show that kids on teams have a better self-image and are less likely to be depressed or anxious. Along with the physical activity, the sense of belonging that comes with being on a team may improve mood. When kids have fun being active, they're more likely to want to move and exercise.

To Tame Restlessness, Try Martial Arts

Martial arts teach discipline and control. They may be especially great for high-energy kids. One study of 8-to-10-year-olds with behavior problems found that karate class helped them become more adaptable and better at controlling their behavior. When kids can control behavior, it's easier for them to make healthy choices. For example, they can think before grabbing the chips, and reach for fruit instead.

Why Exercise Helps

Intense exercise causes a "runner's high" -- a flood of natural, feel-good chemicals called endorphins. But the effects fade quickly. Exercise helps mood over the long haul because it’s good for your body and your brain. It makes brain cells healthier, especially in areas of the brain that control your mood. Some experts compare daily exercise to a natural antidepressant.

Bonus: Exercise Is a Natural Energy Booster

When your teens are worn out from studying, suggest a quick walk or a few minutes of jumping jacks or basketball. It’s better than them turning to coffee, soda, or energy drinks for an artificial boost. The sugar in sodas and energy drinks can lead to unhealthy weight gain. And caffeine can make them anxious and irritable. After a 10-minute brain break to get their blood flowing, they'll come back refreshed, energized, and ready to refocus.

Mindful Exercise to Relax

When your kids are stressed out and looking for food to de-stress, suggest they use exercise to relax instead. Exercise doesn’t always have to rev kids up. Tweens or teens can turn exercise into a type of meditation that is relaxing. Instead of distracting themselves by watching TV or listening to music on a treadmill, suggest they focus inward while they run.

Ask them to feel their breathing, the rhythm of their feet hitting the treadmill, and their heartbeat. It takes some getting used to, but this approach may help your kids feel deeply relaxed after exercise. When you’re relaxed, it’s easier to be more mindful about choices you make to be healthy.

Try This: After-School Dance Party

Looking for ways to get kids moving? Make moving fun. Throw a dance party when everyone gets home. Each person gets to choose a few songs and everyone dances like crazy. It may take just 5 minutes of moderate dancing for your kids to work up a sweat. You will, too, and the health benefits are great. Want to keep going? Great. It all adds up to the 60 minutes of physical activity kids need every day.

Create Smiles With Unstructured Play

If your kids aren't into structured play or being on a competitive team, they can still get the benefits of exercise. Just about anything works: kicking a ball in the backyard, jumping rope to some fun music. Remember, it all counts as exercise and is good for their bodies and moods.

Bonus: Exercise = Sound Sleep = Better Moods

Exercise also helps with sleep. Studies show that active kids fall asleep faster and stay asleep longer than kids who don't move around as much. The more vigorous the activity, the faster they fall asleep. Getting enough sleep is so important. When kids get enough rest, they're better able to control their emotions and make healthy food choices. They also have more energy to move all day.

Exercise Makes for Happier, Healthier Kids

When kids move and play, it helps their mood. That helps them make smarter, healthier food choices. Feeling good also motivates kids to move and play more. It’s a great cycle. Over time, exercise may help kids sharpen their thinking and do better in school. It can lower their chances of getting sick. It can improve body image and helps kids maintain a healthy weight.

Bad Habits that Can Hurt Your Brain

 

You Miss Out on Sleep

You do a few things you know you shouldn’t -- we all do. But some of those bad habits can take a toll on your brain. For example, lack of sleep may be a cause of dementia, including Alzheimer’s disease. It's best to have regular sleeping hours. If you have trouble with sleep, avoid alcohol, caffeine, and electronics in the evening, and start a soothing bedtime ritual.

You Have Too Much Alone Time

Humans are wired for social contact. It’s not about how many Facebook friends you have -- what matters is a real sense of connection. People who have that with even just a few close friends are happier and more productive. They’re also less likely to suffer from brain decline and Alzheimer’s. If you feel alone, call some friends or start something new -- salsa dancing, tennis, bridge -- that involves other people.

You Eat Too Much Junk Food

Parts of the brain linked to learning, memory, and mental health are smaller in people who have lots of hamburgers, fries, potato chips, and soft drinks in their diet. Berries, whole grains, nuts, and green leafy vegetables, on the other hand, preserve brain function and slow mental decline. So next time you start to reach for a bag of chips, grab a handful of nuts instead.

You Blast Your Headphones

With your earbuds at full volume, you can permanently damage your hearing in only 30 minutes. But it’s not just your ears: Hearing loss in older adults is linked to brain problems, such as Alzheimer’s and loss of brain tissue. This may be because your brain has to work so hard to understand what’s being said around you that it can’t store what you’ve heard into memory. So turn it down -- no louder than 60% of your device’s maximum volume -- and try not to listen for more than a couple of hours at a time.

You Don’t Move Enough

The longer you go without regular exercise, the more likely you are to have dementia. You’re also more likely to get diabetes, heart disease, and high blood pressure -- all of which may be linked to Alzheimer’s. You don’t have to start running marathons -- a half-hour in the garden or a brisk walk around the neighborhood will work. The important thing is to do it at least 3 days a week.

You Still Smoke

It can shrink your brain -- and that’s not a good thing. It makes your memory worse and makes you twice as likely to get dementia, including Alzheimer’s. It also causes heart disease, diabetes, stroke, and high blood pressure.

You Overeat

If you eat too much food -- even the right kind of food -- your brain may not be able to build the strong network of connections that help you think and remember. Overeat for too long and you may get dangerously overweight, which can cause heart disease, diabetes, and high blood pressure -- all linked to brain problems and Alzheimer’s.

You Stay in the Dark Too Much

If you don’t get enough natural light, you may get depressed, and that can slow your brain. Research also shows that sunlight helps keep your brain working well.

Adult Vaccines: Protect Yourself Against Tetanus and More

 

How Vaccines Work

They teach your immune system how to fight germs -- without an actual infection. That's because in most cases, you're given a weaker or inactive version of a virus or bacteria, or an important part of it. When your immune system sees these germs, it learns to fight them and keep you from getting sick later.

Tetanus (Tdap) Vaccine: Three-in-One

The bacteria that cause tetanus enter the body through wounds, cuts, or scrapes. Tetanus can lead to severe muscle spasms, stiffness, and lockjaw. That's when you can't open your mouth or swallow. We get sick because of a toxin or toxins the bacteria make. The Tdap vaccine works as a booster shot against three infections. It not only protects you from tetanus, but from diphtheria and pertussis (whooping cough), too. A one-time Tdap vaccine and a Td (tetanus-diphtheria) booster every 10 years are all it takes to keep from getting these diseases. Pregnant women should get a booster between weeks 27 and 36 of each pregnancy.

Stay Ahead of Chickenpox

If you've avoided chickenpox (varicella) so far, don't push your luck. You can still get it by being in a room with someone who has it. Adults with chickenpox have a higher risk of complications, hospitalization, and death. For example, varicella pneumonia may be more severe in pregnant women and is a medical emergency. Untreated, almost half of pregnant women with varicella pneumonia die. Since chickenpox puts you at risk for shingles, chickenpox vaccine may offer some protection against shingles, too. It also reduces risk of infection in the community, especially among those who are susceptible but can't be vaccinated, such as pregnant women. Two doses of the vaccine are administered four to eight weeks apart to people 13 and older.

Shingles Vaccine: Important After 60

The virus that gave you chickenpox as a child can strike again as shingles or "herpes zoster" when you're an adult. Most common after age 60, the painful, blistering shingles rash can damage your eyes and cause long-term pain called postherpetic neuralgia. If you get this rash, you can also infect others with chickenpox. The two-dose Shingrix vaccine is recommended  to prevent shingles for any one 50 or older, as well as in  those 18 or older who are  immunodeficient or immunosuppressed.

HPV Vaccine for Some Men and Women

HPV vaccines protect against some strains of human papillomavirus that cause most cervical cancers in women and some throat cancers in men. One of the available HPV vaccines also protects against most genital warts in men and women. HPV is spread by sexual contact. The vaccine can be given to children as early as age 9, but young adults, especially those who have not had sexual activity, can receive the vaccine, too. It's available for men and women through age 26.

Protect Against Meningitis

Young adults who live in military barracks or college dorms, travelers to certain areas, and some people with weakened immune systems are among those who should be vaccinated against meningococcal disease, a leading cause of bacterial meningitis. Each year in the United States, about 1 in 10 people who get meningococcal disease die. Many others suffer brain damage or hearing loss. Ask your doctor about your risk.

Don't Flirt With Hepatitis

You can get one of the hepatitis viruses without knowing it. Risk factors for hepatitis A transmission include consuming contaminated food or water or men having sex with other men. An infected person can also spread it by not washing their hands after going to the bathroom. Hepatitis B can spread by contact with blood or body fluids of an infected person, such as during unprotected sex or use of others' personal items, such as razors. Sharing needles with an infected person when injecting drugs can also spread hep B. Hepatitis, especially hepatitis B, can lead to serious liver damage and even death. Ask your doctor if you should get a hepatitis A or B vaccine.

Vaccines for Foreign Travel

Travel vaccines aren't just a good idea. Some are required to enter certain countries. Keep current on your routine vaccinations. The CDC also recommends or requires other vaccinations depending on your destination. Plan on getting them 4 to 6 weeks before you leave. See the doctor even if your trip is closer than 4 weeks away. You may still benefit from vaccines or medication. Your doctor can tell you which vaccines can help you stay healthy.

Get a Flu Shot While You Shop

The CDC and flu experts recommend that just about everyone get a flu vaccination every year. Why? Each year's vaccine is based on the three strains of influenza virus that are expected to be widespread that season. Short on time? No problem. Flu shots are available at supermarkets, pharmacies, schools, and churches, as well as doctors' offices. And you can get one anytime during flu season. How easy is that?

COVID-19 Vaccines: What to Expect

Depending on the vaccine, you'll get one or two shots.  As more people get vaccinated and become immune, COVID-19 won't spread as easily.

How COVID-19 Vaccines Work

Available COVID-19 vaccines work in different ways. Vaccines that use mRNA give your cells the genetic instructions to make an important part of the virus. This triggers an immune response that protects you from infection. Protein subunit vaccines work by giving you proteins from the virus so your immune system learns to attack them. Vector vaccines put the genetic instructions to make part of the virus that causes COVID-19 into a different virus. This second virus delivers those instructions to your cells, which make a viral protein and trigger an immune response

Pneumococcal Disease: Protect Yourself

An adult pneumonia vaccine protects against almost all pneumococcal bacteria that can cause pneumonia, bloodstream infections, and meningitis. Pneumococcal pneumonia can be severe and deadly, killing about 50,000 adults every year. It can also cause bacterial meningitis.

The are two kinds of these vaccines in the U.S. The CDC recommends PCV13 (pneumococcal conjugate) for children  under 2 and those with certain medical conditions. PPSV23 (pneumococcal polysaccharide) is suggested for adults 65 and older, those with certain conditions, and adults ages 19 to 64 who smoke.

Measles/Mumps/Rubella: 3 Vaccines in 1

The "Big 3" childhood diseases -- measles, mumps, and rubella (MMR) -- can hit harder when you're an adult. One MMR vaccine protects against all three.   Most American adults have either had the measles or been vaccinated against it. If you haven't, you're still at risk for this highly infectious virus. Even worse, you may be at risk of serious complications such as pneumonia and encephalitis.

Mumps and Its Complications

Mumps vaccine is included in MMR.   Mumps is contagious and is marked by swollen salivary glands. In adults, mumps can often have complications like meningitis and painful swelling of the testicles and ovaries. Anyone born after 1956 should get the MMR vaccine, unless you have evidence of prior infection of MMR diseases or medical reasons not to be vaccinated.

Don't Risk Rubella

Rubella vaccine is also part of MMR. Spread through the air, rubella is especially serious for pregnant women. It can cause miscarriage, premature delivery, and congenital rubella syndrome -- a group of severe birth defects. Most women of childbearing age should already be vaccinated for MMR. If you are not vaccinated but are thinking about getting pregnant, wait until 4 weeks after vaccination before getting pregnant. If you're already pregnant and not vaccinated against rubella, get the vaccine after you have given birth.

12 Things Your Body Needs as You Age

 

Calcium

With age, you can start to lose more of this mineral than you absorb. That can make your bones break more easily (osteoporosis), especially for women after menopause. Calcium helps your muscles, nerves, cells, and blood vessels work right. You get most of it from your bones, which get it from food. Women over 50 and men over 70 should get about 20% more than other adults. Milk, yogurt, and cheese are good sources.

Vitamin B12

It helps make blood and nerve cells. You get it naturally from animal foods like meat, fish, eggs, and dairy. Pills, shots, and “B12-fortified” foods, like breakfast cereal, are other sources. Most Americans eat enough, but age can change that. Up to 30% of people over 50 have atrophic gastritis, which makes it harder for your body to absorb it from foods. Antacids, some meds, and weight loss surgery can contribute to a lack of B12.

Vitamin D

Your body needs it to absorb calcium. So take them in tandem to help prevent osteoporosis. Vitamin D also helps your muscles, nerves, and immune system work right. Most people get some vitamin D from sunlight. But your body is less able to convert sun’s rays to vitamin D as you age. It’s harder to get this vitamin from foods, but fatty fish like salmon, mackerel, and sardines are a good source.

Vitamin B6

Your body uses it to fight germs and to make energy. It also helps babies’ brains grow. You need more B6 as you get older. Some studies have found links between high B6 blood levels in seniors and better memory. But the vitamin doesn’t seem to improve mental abilities in people with dementia. Chickpeas are an easy and inexpensive source. So are liver, fatty fish and fortified breakfast cereals.

Magnesium

It helps your body make protein and bone, and it keeps your blood sugar stable. You can get it from nuts, seeds, and leafy greens. But older people tend to eat less of it. Plus, they're more likely to have long-term health conditions or take many medications, both of which may leave you short of magnesium.

Probiotics

These “friendly” bacteria are good for your gut. You get them from fermented foods like yogurt or sauerkraut, or from supplements. They can help with digestive issues like diarrhea or irritable bowel syndrome, and may even protect against allergies. Probiotics are likely safe if you’re healthy. But talk to your doctor first if you have any medical issues or a weakened immune system.

Omega-3s

These fatty acids are called “essential” because your body can’t make them. They’re important for your eyes, brain, and sperm cells. They also could help protect against age-related disease like Alzheimer’s, arthritis, and macular degeneration, which can cause blindness. Unless your doctor says otherwise, it’s best to get your omega-3s from food like fatty fish, walnuts, canola oil, or flaxseed.

Zinc

Many American seniors don’t get enough of this underappreciated micronutrient. It helps your sense of smell and taste, and fights infections and inflammation -- all important jobs in older bodies. Zinc also may protect your vision. Oysters are far and away the best source of this mineral. Otherwise, you can get it from beef, crab, and fortified breakfast cereals.

Selenium

It protects your cells from damage and infection, and keeps your thyroid working the right way. Selenium also can keep your muscles strong, and may help prevent age-linked illnesses like dementia, some types of cancer, and thyroid disease. Just one or two Brazil nuts a day should be enough. Don’t overdo it. Too much selenium can make your hair fall out and turn your nails brittle.

Potassium

Potassium plays a part in almost everything inside your body, including your heart, kidneys, muscles, and nerves. It also may help protect against stroke, high blood pressure, and osteoporosis. Many Americans don’t get enough. Dried apricots, bananas, spinach, milk, and yogurt are good sources. Ask your doctor before you take supplements. They can interfere with medications for high blood pressure, migraine, and other conditions.

Folate

This natural form of vitamin B9 is in leafy greens, nuts, beans, and other foods. Pregnant women take a lab-made form of vitamin B9 called folic acid to help prevent birth defects. Folate helps with cell growth and may protect against stroke and certain cancers. Most Americans get enough. Folate found in foods is safe. But too much folic acid from supplements or fortified foods can raise your odds of having colon cancer or nerve damage.

Fiber

You probably know fiber is good for you. But did you know it’s even more important as you age? Fiber helps protect against strokes, helps you poop more regularly, and lowers your cholesterol and blood sugar -- big benefits in older bodies. Women over 50 should get at least 21 grams a day, while men need 30 grams, but most people don’t get that much. That’s equal to about 6-8 servings of whole grains, or 8-10 servings of vegetables.

Where to Get Them

Whether it’s vitamins, minerals, or fiber, it’s best to get them from foods instead of pills. But that can be a challenge for some older Americans, especially if you don’t eat a balanced diet. You’re most likely to lack vitamin D, potassium, calcium, or dietary fiber. If you think you need more than you can get from food, talk to your doctor about supplements that will be safe with your meds, diet, and health.

Multivitamins

There’s little, if any, proof that multivitamins benefit seniors who are otherwise healthy. The U.S. Preventive Services Task Force recommends against daily multivitamins to ward off cancer or heart disease. Multivitamins marketed at seniors may be tailored with higher doses of vitamins D or B12 or less iron. But unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don’t need them.

12 Things to Stop Worrying about at Bedtime

 

Women don’t like chest hair on a man.

Every woman is different, of course, and many male models and actors bare hairless chests. But some women actually prefer a manly chest of hair.

Women in one study rated men with chest hair as having more sex appeal.

The size of a man's penis means a lot to most women.

In one survey, only 1% of women said penis length is "very important." Only 20% even rated it "important." More than half said it didn't matter at all.

Width didn't matter to them, either. The same survey found that only about a third of women called penis girth "important."

What’s the average length of an erect adult penis?

That's almost double its soft average length of about 3.5 inches.

Women's sexual satisfaction depends upon their  partner's ability to bring them to orgasm.

Studies show that many women do not mention orgasm when asked about their most satisfying sexual experiences. Instead, they talk about feeling loved, passionate, happy, aroused, erotic, and connected to their partner.

Most couples enjoy sex less when the man wears a condom.

In a major survey, people said having sex while using condoms was just as positive as having sex without condoms. Condoms also didn't affect whether they had an orgasm.

How many married men 50 to 59 say they haven’t had sex in the past year?

That percentage rises to 34% of married men in their 60s, and 54% of those in their 70s.

How long do men typically take to reach orgasm?

That was the average in a study of 500 couples from the U.S. and four other countries.

Which of the following may help a man who has premature ejaculation?

Doctors sometimes also prescribe the "pause and squeeze" tactic. To do this, men either pull out or stop touching their penis when they are about to ejaculate. They then squeeze the tip of their penis.

Wearing a condom also can increase the time it takes to ejaculate. And some sex therapists recommend having sex more often as a way of making a man's body more in the habit of sexual pleasure, which may help.

Most men have some erection trouble at some point.

When you add all kinds of cases, mild to severe, many men have erection issues at some point. In one study, that happened to 52% of guys sooner or later. Most cases were not severe.

Erection problems are often linked to age. For example, they're more common at 70 than at 30. But erection problems are not a routine part of aging and are less likely in men who don't have high blood pressure, diabetes, or heart disease, and who manage stress and emotions well.

Not reaching or keeping an erection may need treatment if it happens:

Occasional misses happen. Things like being very tired or drinking too much can make that happen. But if men have persistent erection problems over three months, they should check in with their doctor.

Men with erection problems should avoid drinking.

Studies have not linked moderate drinking and erectile dysfunction. Drinking too much, whether it's just one night or part of a long-term pattern, can slow or spoil an erection.

Older guys tend to have more trouble with alcohol's effects on their erections. Men taking medication for ED should get a doctor's advice about drinking.

As men age, they may need more stimulation to reach orgasm.

Reasons for this can include lower levels of testosterone, side effects from some drugs, and health problems. However, there is no age limit on having a satisfying sex life.