100 Cheers to a Healthy Life !

It's a big moment and a very special day of my life. Firstly, it's a busy afternoon of the most happening year of my life, yeah, it being 31st December'07. It's the year when I stepped in the blogging world, and today cause of the constant support from my readers I feel proud in writing the centenary post of my health blog.

To raise a toast to the day of celebrations and to celebrate the oncoming year 2008, I felt nothing could be more appropriate than sharing secrets from the lives of healthy centenarians.

100-Year-Olds' Secret: Stay Aware

Keeping Up With the Times Is Key to Long Life, Centenarians Say.

The secret to a long life is to stay busy, get plenty of exercise and don’t drink too much. Then again, don’t drink too little.
-- Hermann Smith-Johannson, 103-year-old cross-country skier, quoted in The New York Times, March 20, 1979.

April 3, 2007 -- The key to long life is a vivid interest in the world around you, a survey of 100-year-olds suggests.

That means people born when Teddy Roosevelt was president are watching music videos, ordering at Starbucks, and even listening to iPods, according to the poll from Evercare, a division of UnitedHealth Group focused on the health care needs of Americans aged 50 and older.

We are finding older citizens are staying engaged and staying on top of what is going on in the world.

A second annual telephone poll of 100 people aged 99 and older isn't a scientific study -- it's a snapshot of the attitudes of American 100-year-olds. 70% of the respondents still lived at home; 95% were 100 or older; and 70% were women.

The point of the poll, is simply to look at what successful aging looks like.

When we think about the different aspects of staying involved in the world around us, these nuggets of information are helpful to us.

Some of those nuggets:

• 31% of centenarians have watched reality TV shows.
• 27% of centenarians have watched MTV or music videos.
• 1 in 7 centenarians has played video games.
• 68% of centenarians get their news from television, although 40% read newspapers.
• 11% of centenarians have ordered from Starbucks.
• When asked whom they most trust to tell the truth, 34% of centenarians chose their minister, rabbi, or priest -- just ahead of their doctor or nurse at 28%.

The most poignant finding is that 100-year-olds value their memories more than their physical comfort. When asked what they would like to change the most, 34% said "better memory" while 27% said "less aches and pains."

What was the most memorable day of their lives? Their wedding day, said 28% of centenarians.

On the other hand, 106-year-old Virginian Martha Hanks says there's no special secret to long life.

"I didn't do anything special, I just lived a normal life." says Hanks.

I just hope we all too make it to living a healthy long life, making efforts right from now.

Stay tuned for the upcoming health news, facts and articles in the year 2008.

Wish you all a very Happy, Healthy, Peaceful & Prosperous New Year!!

Ref : WebMD.com

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High blood pressure (hypertension) #2

Screening and diagnosis

Blood pressure is measured with an inflatable arm cuff and a pressure-measuring gauge. A blood pressure reading, given in millimetres of mercury (mm Hg), has two numbers. The first, or upper, number measures the pressure in your arteries when your heart beats (systolic pressure). The second, or lower, number measures the pressure in your arteries between beats (diastolic pressure).

The latest blood pressure guidelines, issued in 2003 by the National Heart, Lung, and Blood Institute, divide blood pressure measurements into four general categories:

• Normal blood pressure. Your blood pressure is normal if it's below 120/80 mm Hg — but some data indicate that 115/75 mm Hg should be the gold standard. Once blood pressure rises above 115/75 mm Hg, the risk of cardiovascular disease begins to increase.
• Prehypertension. Prehypertension is a systolic pressure ranging from 120 to 139 or a diastolic pressure ranging from 80 to 89. Prehypertension tends to get worse over time. Within four years of being diagnosed with Prehypertension, nearly one in three adults ages 35 to 64 and nearly one in two adults age 65 or older progress to definite high blood pressure.
• Stage 1 hypertension. Stage 1 hypertension is a systolic pressure ranging from 140 to 159 or a diastolic pressure ranging from 90 to 99.
• Stage 2 hypertension. The most severe hypertension, stage 2 hypertension is a systolic pressure of 160 or higher or a diastolic pressure of 100 or higher.

Both numbers in a blood pressure reading are important. But after age 50, the systolic reading is even more significant. Isolated systolic hypertension (ISH) — when diastolic pressure is normal but systolic pressure is high — is the most common type of high blood pressure among people older than 50.

A single high blood pressure reading usually isn't enough for a diagnosis. Because blood pressure normally varies throughout the day — and sometimes specifically during visits to the doctor — diagnosis is based on more than one reading taken on more than one occasion. Your doctor may ask you to record your blood pressure at home and at work to provide additional information.

If you have any type of high blood pressure, your doctor may recommend routine tests, such as a urine test (urinalysis), blood tests and an electrocardiogram (ECG) — a test that measures your heart's electrical activity. More extensive testing isn't usually needed.

Complications

Excessive pressure on the artery walls can damage your vital organs. The higher your blood pressure and the longer it goes uncontrolled, the greater the damage.

Uncontrolled high blood pressure can lead to:

• Damage to your arteries. This can result in hardening and thickening of the arteries (atherosclerosis), which can lead to a heart attack or other complications. An enlarged, bulging blood vessel (aneurysm) also is possible.
• Heart failure. To pump blood against the higher pressure in your vessels, your heart muscle thickens. Eventually, the thickened muscle may have a hard time pumping enough blood to meet your body's needs, which can lead to heart failure.
• A blocked or ruptured blood vessel in your brain. This can lead to stroke.
• Weakened and narrowed blood vessels in your kidneys. This can prevent these organs from functioning normally.
• Thickened, narrowed or torn blood vessels in the eyes. This can result in vision loss.
• Metabolic syndrome. This syndrome is a cluster of disorders of your body's metabolism — including elevated waist circumference, high triglycerides, low high-density lipoprotein (HDL), or "good," cholesterol, high blood pressure and high insulin levels. If you have high blood pressure, you're more likely to have other components of metabolic syndrome. The more components you have, the greater your risk of developing diabetes, heart disease or stroke.

Uncontrolled high blood pressure also may affect your ability to think, remember and learn. Cognitive impairment and dementia are more common in people who have high blood pressure.

Self-care

Lifestyle changes can help you control and prevent high blood pressure — even if you're taking blood pressure medication. Here's what you can do:

• Eat healthy foods. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and total fat. Limit the amount of sodium in your diet. Although 2,400 milligrams (mg) of sodium a day is the current limit for otherwise healthy adults, limiting sodium intake to 1,500 mg a day will have a more dramatic effect on your blood pressure.
• Maintain a healthy weight. If you're overweight, losing even 5 pounds can lower your blood pressure.
• Increase physical activity. Regular physical activity can help lower your blood pressure and keep your weight under control. Strive for at least 30 minutes of physical activity a day.
• Limit alcohol. Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation — up to one drink a day for women, two drinks a day for men.
• Don't smoke. Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your doctor to help you quit.
• Manage stress. Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation and deep breathing. Getting plenty of sleep can help, too.
• Practice slow, deep breathing. Do it on your own or try device-guided paced breathing. In various clinical trials, regular use of Resperate — an over-the-counter device approved by the Food and Drug Administration to analyze breathing patterns and help guide inhalation and exhalation — significantly lowered blood pressure.

Ref : Mayoclinic.com

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High blood pressure (hypertension) # 1

You can have high blood pressure (hypertension) for years without a single symptom. But silence isn't golden. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke.

Blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

High blood pressure typically develops without signs or symptoms. And it affects nearly everyone eventually. If you don't have high blood pressure by age 55, you have a 90 percent chance of developing it at some point in your life, according to the National Heart, Lung, and Blood Institute. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it.

Signs and symptoms

Most people with high blood pressure have no signs or symptoms, even if blood pressure readings reach dangerously high levels.

Although a few people with early-stage high blood pressure may have dull headaches, dizzy spells or a few more nosebleeds than normal, these signs and symptoms typically don't occur until high blood pressure has reached an advanced ; possibly life-threatening; stage.

Causes

In 90 percent to 95 percent of high blood pressure cases, the American Heart Association says there's no identifiable cause. This type of high blood pressure, called essential hypertension or primary hypertension, tends to develop gradually over many years.

The other 5 percent to 10 percent of high blood pressure cases are caused by an underlying condition. This type of high blood pressure, called secondary hypertension, tends to appear suddenly and cause higher blood pressure than does primary hypertension. Various conditions can lead to secondary hypertension, including kidney abnormalities, tumors of the adrenal gland or certain congenital heart defects.

Certain medications ; including birth control pills, cold remedies, decongestants, over-the-counter pain relievers and some prescription drugs; also may cause secondary hypertension. In a 2005 study, women who took an average of 500 milligrams or more of acetaminophen (Tylenol, others) daily over several years were more likely to develop high blood pressure than were women who didn't take any acetaminophen. It's not known if the same holds true for men.

Various illicit drugs, including cocaine and amphetamines, also can increase blood pressure.

Risk factors

High blood pressure has many risk factors. Some you can't control.

• Age. The risk of high blood pressure increases as you get older. Through early middle age, high blood pressure is more common in men. Women are more likely to develop high blood pressure after menopause.
• Race. High blood pressure is particularly common among blacks, often developing at an earlier age than it does in whites. Serious complications, such as stroke and heart attack, also are more common in blacks.
• Family history. High blood pressure tends to run in families.

Other risk factors for high blood pressure are within your control.

• Excess weight. The greater your body mass, the more blood you need to supply oxygen and nutrients to your tissues. As the volume of blood circulated through your blood vessels increases, so does the pressure on your artery walls.
• Inactivity. People who are inactive tend to have higher heart rates. The higher your heart rate, the harder your heart must work with each contraction; and the stronger the force on your arteries. Lack of physical activity also increases the risk of being overweight.
• Tobacco use. The chemicals in tobacco can damage the lining of your artery walls, which promotes narrowing of the arteries.
• Sodium intake. Too much sodium in your diet; especially if you have sodium sensitivity; can lead to fluid retention and increased blood pressure.
• Low potassium intake. Potassium helps balance the amount of sodium in your cells. If you don't consume or retain enough potassium, you may accumulate too much sodium in your blood.
• Excessive alcohol. Over time, heavy drinking can damage your heart.
• Stress. High levels of stress can lead to a temporary but dramatic increase in blood pressure. If you try to relax by eating more, using tobacco or drinking alcohol, you may only fuel problems with high blood pressure.

Certain chronic conditions also may increase your risk of high blood pressure, including high cholesterol, diabetes, kidney disease and sleep apnea. Sometimes pregnancy contributes to high blood pressure.

In a 2006 study, adults who worked more than 40 or 50 hours a week; particularly clerical and unskilled workers; were more likely to have high blood pressure than were those who worked 40 hours or less a week. Researchers tied the higher risk for workers with longer hours to unhealthy eating, less exercise, more stress and less sleep.

Although high blood pressure is most common in adults, children may be at risk, too. For some children, high blood pressure is caused by problems with the kidneys or heart. But for a growing number of kids, poor lifestyle habits; such as an unhealthy diet and lack of exercise ; contribute to high blood pressure.

When to seek medical advice

Ask your doctor for a blood pressure reading at least every two years. He or she may recommend more frequent readings if you have prehypertension, high blood pressure or other risk factors for cardiovascular disease.

Stay tuned for the next post on Diagnosis, complications & treatment of high blood pressure......

Ref: www.Mayoclinic.com

Picture courtesy: www.lifedynamix.com

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Understand the secrets of Nutrition Labels #2

Let's continue our journey of decoding the facts behind the nutrition lables.

To preserve memory

Focus on...omega-3s

Look for it touted on the food package, not on the label.

A slew of products, including cereal, eggs, and juice, are fortified with omega-3 fatty acids, but you won't find any values for them listed on the product nutrition label; instead, a statement, usually found on the front of the package, will say how much of this fat the food contains. A study done at the Rush Institute for Healthy Aging in Chicago showed that older adults who got omega-3s from at least one fish meal a week were 60% less likely to develop Alzheimer's disease than those who rarely or never ate fish.

Daily goal: 1,000 mg

Glance at...total fat

Make sure most (about three-quarters) is polysaturated and/or monounsaturated fat. (If a food has 10 g of total fat, 7 to 8 g should be unsaturated.)

Foods that are high in polyunsaturated and monounsaturated fats (such as oils and margarines, for example) list both values on their labels -- just add them up to see if they equal about three-quarters of the total fat count. (If the label only lists saturated fat and trans fats, subtract them from the total fat count to get an unsaturated count.) It's worth the effort: Researchers at the Rush Institute also discovered that unsaturated fats may defend against Alzheimer's disease. People who ate about 24 g of monounsaturated fat per day had an 80% lower risk of disease than those who got only 15 g, they found. A diet that's higher in unsaturated fats improves your cholesterol profile, and that can help keep brain cells healthy, too.

Daily goal: Total fat less than 30% of your daily calories, with about three-quarters of that coming from unsaturated fat

To lose weight

Focus on...calories

Look for low counts and large servings.

It's the golden rule: Take in 500 fewer calories each day, and you drop 1 pound per week. So looking for low-cal meals and snacks makes sense. But when you're standing in the supermarket reading the back of a snack-size box of raisins, for example, how do you know if 130 calories is too high or low? The key is to compare similar types of food and pay attention to serving sizes. You get 1.5 ounces of raisins for those 130 calories, but a pineapple snack bowl offers 4 ounces of fruit for only 54 calories. Considering the servings per container helps keep you on track, too: Most soup brands contain two servings per can, so double the calorie count if you normally eat an entire can in one sitting. The same goes for beverages: A 20-ounce soda bottle contains 2 1/2 servings; at 100 calories per serving, you consume 250 if you drink the whole thing.

Daily goal: About 1,350 calories per day if you are average height and not very active; up to 1,800 if you are tall or if you exercise three or more times per week

Glance at...fiber

Look for 3 to 5 g per serving.

High-fiber foods help you stay slim because they fill you up with fewer calories and slow down digestion so you feel fuller, longer. An analysis of research published in Nutrition Reviews showed that people who added 14 g of fiber to their diet more than 2 days a week lost about 1 pound a month.

To strengthen bones

Focus on...calcium

Look for 20% to 30% Daily Value (200 to 300 mg) per serving.

Adding calcium-rich foods to your diet is better than simply relying on supplements, says Robert P. Heaney, MD, a professor of medicine at Creighton University Medical Center. The interaction of nutrients, such as protein and magnesium, helps your body use the calcium better. And postmenopausal women who get most of their calcium from foods have higher bone density than those who just pop calcium pills, says a new study published in the American Journal of Clinical Nutrition.

Daily goal: 1,000 mg for age 50 and younger; 1,200 mg for age 51 and older

Glance at...vitamin D

Look for at least 10% Daily Value per serving. (That equals 40 international units, or IU.)

Typically, only foods that are fortified with vitamin D -- such as milk, some ready-to-eat breakfast cereals, and orange juice -- have it listed on the food label. (Natural sources include wild-caught salmon, sardines, and whole eggs.) This vitamin helps transport calcium from the digestive tract into your blood. Without D, your body may only absorb up to 10% of dietary calcium.

Daily goal: 400 to 800 IU for age 49 and younger; 800 to 1,000 IU for age 50 and older

Ref: Prevention.com

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Understand the secrets of Nutrition Labels

How often do you look at the nutrition facts on the products you buy?

If you said frequently, you're being smart about your health: Adults who read food labels slash twice as many calories from fat as those who don't give them a look, according to a study published in the Journal of the American Dietetic Association. But that doesn't mean you have to read every line, every time you shop. Whether you want to gain energy, protect your heart, lose weight or more, you can make the best choices for your objective by scanning a few select pieces of information. Here's where to look depending on your health goal, plus the spot that deserves a second glance.

Let's learn, how to look at a food label, whether you want to protect your heart, lose weight or build bone.

To gain energy

Focus on...whole grains

Scan the ingredients list for the word "whole" before grains like wheat, corn, barley, rye, and rice. (Millet, amaranth, quinoa, and oats are whole grains, too.)

Whole grains sustain energy because they keep blood sugar stable. Refined carbohydrates (such as white sugar and flour) cause big spikes and drops in sugar levels that can leave you feeling drained, says Tara Gidus, RD, a spokesperson for the American Dietetic Association.

Daily goal: At least three 1-ounce servings of whole grains

Glance at...iron

Look for 10% Daily Value (1.8 mg) or more per serving

Without enough iron in your blood, your cells don't get oxygen they need, and that causes fatigue, says Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. It's especially important to add iron-enriched packaged foods to your diet if you don't eat red meat.

Daily goal: 18 mg for age 50 and younger; 8 mg for age 51 and older

To lower cholesterol

Focus on...saturated fat

Look for 1 g or less per 100 calories. (If the food has 200 calories per serving, it should have no more than 2 g of saturated fat.)

Most of the cholesterol in your blood doesn't come from high-cholesterol foods; it's actually made by your body -- and the culprit is saturated fat. The more you consume, the more cholesterol your body makes. So even if you see "cholesterol free" stamped on the package, the food may still be a bad choice if it's loaded with saturated fat. Of course, you can still indulge in a little saturated fat-filled ice cream or cheese now and then -- you just have to plan for it. A 1/2-cup scoop of your favorite flavor, for example, may have 13 g! Save it for a splurge and shoot for a minimal amount of sat fat the rest of the day.

Daily goal: No more than 10% of your daily calories (for a 1,600-calorie day, that's 17.5 g of saturated fat)

Glance at...trans fat

Look for 0 g in the nutrition facts and no hydrogenated anything in the ingredients list.

Trans-free products are easier to find these days, but manufacturers can still claim "no trans fats" if there's less than 0.5 g per serving; eat two servings and you may get nearly 1 g of trans fat -- enough to raise your "bad" LDL cholesterol and worse, reduce your "good" HDL cholesterol. That's why you have to scan the ingredients list, too: "Don't eat it if you see the word hydrogenated," says David L. Katz, MD, MPH, director of the Yale Prevention Research Center in New Haven, CT. "Look for trans-free products that list liquid canola and olive oils instead."

Daily goal: As close to zero g as possible

Stay tuned in the continued part # 2 of this article

Ref: Prevention magazine

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Cold or Allergy ?

If you seem to get a lot of colds in the spring and fall. You'd be wondering if maybe these "colds" are really seasonal allergies. How can you tell?

Here's how:

If you tend to get frequent "colds" that develop suddenly and occur at the same time every year, it is possible that you are actually suffering from seasonal allergies. Although colds and allergies may share some of the same symptoms, they are very different diseases.

Here's why:

• Cause. Colds are caused by viruses. Allergies are an immune system response caused by exposure to an allerge; something you're allergic to, such as pollen or pet dander. Cold viruses are easily spread from person to person. You can't "catch" an allergy from someone who has an allergy.
• Duration. Cold symptoms can develop at any time and usually last from two to 14 days. In contrast, seasonal allergy symptoms start at the same time every year and may last for months.
• Treatment. Treatment of a cold may include rest, pain relievers and over-the-counter cold remedies, such as decongestants. Treatment of seasonal allergies may include over-the-counter or prescription antihistamines, nasal steroid sprays and decongestants.
• Prevention. To help prevent colds, wash your hands frequently and thoroughly. To help prevent allergy symptoms, avoid exposure to known allergens.

The only way to truly know if you have allergies is to be tested for them in your doctor's office.

Symptom	Cold	Allergies
Cough	Usually	Sometimes
General aches and pains	Sometimes	Never
Fatigue	Sometimes	Sometimes
Itchy eyes	Rarely	Usually
Sneezing	Usually	Usually
Sore throat	Usually	Sometimes
Runny nose	Usually	Usually
Stuffy nose	Usually	Usually
Fever	Rarely	Never

Ref: Adapted from National Institute of Allergy and Infectious Diseases & Mayoclinic.com

Picture courtesy: www.childrenfirst.nhs.uk/kids/

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Calcium Deficiency: Do you know enough?

Calcium is the most abundant mineral found in the human body. The majority (99%) is stored in the bones and teeth; the rest is stored in muscle tissue and blood. In addition to bone building and remodeling, calcium is also responsible for muscle contraction, central nervous function and hormone secretion.

The importance of calcium increases with age

Calcium deficiency is of major concern in the United States. An estimated 44-87% of Americans don’t get enough. An easy way to think of calcium and bone health is to imagine the bones as a savings account at a bank. You see, until the ages of 30-35 the body stores calcium in the bones. However, after this time calcium is no longer stored in bones. As a result, when the body tries to remodel bones its only source of calcium is ingested calcium. If you’re not eating enough calcium, the body has nothing to use. Thus, the body cannot remodel the bones, and bone density subsequently decreases. The calcium you consume early in life is deposited into your “bone” savings account. If little calcium is saved, then there will be little to spend when retirement comes (i.e. when the body tries to remodel your bones).

Calcium deficiency leads to osteoporosis

Without an adequate, constant supply of calcium the bones become weaker and develop tiny holes. These “porous bones” lead to osteoporosis. Currently 10 million Americans—80% of whom are women—have osteoporosis. Moreover, 34 million Americans are considered to have the premature form of osteoporosis called osteopenia. Having either disease increases the risk of fractures in the hip, spine, wrist, pelvis and ribs. Osteoporosis was once considered an older women’s issue. However, now it affects children as young as 12 years old.

Below is a table outlining the Recommend Daily Allowance (RDA) for calcium.

RDA for Calcium

Age	Calcium (milligrams)
0-6 months	210
7-12 months	270
1-3 years	500
4-8 years	800
9-13 years	1300
14-18 years	1300
19-50 years	1000
51 plus	1200

Dietary sources of calcium

The majority of calcium comes from dairy sources. The new food guide pyramid recommends 2-3 servings of low fat or fat free dairy each day. One serving equals 8 ounces. If dairy products are not tolerated, calcium can also be obtained from other sources, including lactose-treated milk, fortified soy or rice beverages, fortified cereals and juice and green vegetables.

Calcium absorption decreases with age

It is estimated that nearly 60% of dietary calcium is absorbed during childhood and early adulthood. As an adult the absorption rate decreases to a mere 20%. To help the absorption process it is recommended that vitamin D be added to the calcium source. Vitamin D helps the calcium to become more easily absorbed in the blood stream and bones. Vegetables rich in phytates and oxalate hamper calcium’s absorption. Vegetarian’s who don’t consume dairy may be at increased risk of having a calcium deficiency. Research also shows that following high protein diets or eating foods high sodium may lessen body’s ability to absorb calcium.

Who’s at-risk?

Populations most at risk of a calcium deficiency are post-menopausal women due to poor estrogen stores, as well as amenorrheic girls—especially those suffering from the female athlete triad (see “What You Should Know About The Female Athlete Triad”). People who are strict vegetarians or lactose intolerant are also at risk for deficiency.

When to take a calcium supplement

If diet alone cannot meet calcium needs, supplementation is recommended. The most common calcium supplements are either in a carbonate or citrate form. Side effects of supplements include: gas, bloating and constipation. Magnesium is commonly added to prevent constipation. Vitamin D is also commonly added to aid in the absorption of the supplement. Timing and dosage of calcium supplements are important. The body can only metabolize about 500 milligrams of calcium at one time; therefore taking a calcium supplement with a dairy rich meal limits the absorption. It is best to take a supplement that is around 500 milligrams either between meal times or with a non-dairy rich meal.

By adding calcium to your diet you’ll help protect your bones and reduce your risk of bone fractures. Some tips for incorporating more calcium in your diet include: substituting milk for soda, using milk in recipes that call for water, adding cheese as a snack or having a fruit smoothie are easy ways to get more calcium into the diet. Remember to bank on calcium. Creating a large savings bank early on will prove lucrative bone benefits later on.

Ref: www.nlm.nih.gov/medlineplus/

Picture Courtesy: www.nlm.nih.gov/medlineplus

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Frostbite & Tips to prevent it

For fans of winter sports, there's nothing more exhilarating than crisp, cold air and a blanket of snow for skiing, snowmobiling, sledding, or just plain horsing around. But the nip in the air can have an unforgiving bite if you're not dressed to ward off the elements. Indeed, you may not realize how cold it actually is outside -- until frostbite develops. In this article, we will discuss tips on how to care for frostbitten skin and protect yourself from Jack Frost's bite in the future.

Frostbite occurs when the fluids in the skin tissues begin to freeze, or crystalize, restricting blood flow to the affected area. Most cases of frostbite occur on the hands, feet, toes, nose, and ears. The reason is that as the body temperature drops in reaction to prolonged exposure to cold, the heart attempts to protect vital organs by increasing circulation to the torso at the expense of the extremities.

While it is wise to have any suspected case of frostbite checked out by a doctor as soon as possible, you need to take steps right away to rewarm and protect the affected areas. In the next section, we will review how to immediately care for frozen skin.

Hypothermia: The Deep Freeze

When the temperature within the body drops from its average 98.6 degrees Fahrenheit to below 95 degrees Fahrenheit, hypothermia can occur. The symptoms of hypothermia include shivering, numbness, drowsiness, muscle weakness, and disorientation. In severe cases, the victim may become unconscious.
Hypothermia is an emergency that requires immediate medical attention. In the meantime, the victim should be covered with extra blankets or other wraps and, if conscious, given sips of a warm, nonalcoholic beverage. If the victim is unconscious, do not attempt to administer fluids.

With a little planning and preparation, you can protect your skin and keep frostbite from developing in the first place. Here's how:

Wear fabrics specially made for cold or wet weather.

Loosely woven bulky wool and acrylics trap air between your body and the elements, which is the key to staying warm and dry. Look for clothing made with Thinsulate, Hollofil, Gore-Tex, or other insulating materials.
Keep your head covered. The old wives were on target with this one. You can lose a significant amount of body heat from the neck up. This is due to the disproportionately large amount of blood circulating there. Wearing a wool hat, scarf, and earmuffs will help keep your whole body warm, all the way down to your toes.

Layer, layer, layer.

Keep your hands and feet toasty with polypropylene liners, followed by down mittens and wool socks, respectively. Wear a lightweight shirt, then a heavier weight one over it, covered by a sweatshirt or wool sweater, and, finally, a water-resistant windbreaker. Boots with separate, removable inner liners of felt or Gore-Tex are also a good idea. Experts agree that clothing and footwear should not be tight. Too-tight cuffs and boots, for instance, can decrease circulation to the extremities. Your boots should be just roomy enough to let you move your toes, even if you're wearing an extra pair of socks.
Put sandwich bags in your boots. The bags act as a barrier to keep your feet dry if your boots should get wet.

Give your hands a spin.

If your fingers start to tingle, whirl your hands round and round at the wrist, which will increase blood circulation to your chilled fingers.
Eat right and get plenty of rest. Poor nutrition and fatigue can exacerbate the problem by lowering your resistance and hindering circulation, making you more prone to frostbite. If you engage in physical activity in the cold, eat foods with complex carbohydrates and fats, such as whole-wheat pasta and nuts, for long-lasting energy, and simple sugars, such as candy, for quick energy boosts.

Avoid alcohol.

Alcoholic beverages can impair your awareness of how cold you actually are. Alcohol is also a diuretic, which can contribute to dehydration. And, perhaps most importantly, alcohol causes your body to lose heat more quickly.

Be aware that medicines play a role.

Like alcohol, some medications can impair judgment, making you unaware that you are turning into an ice sculpture. Be especially wary of tranquilizers, sleep aids, and antihistamines, but bear in mind that many drugs can influence your ability to think clearly; check the label or ask your pharmacist to find out if any medication you are taking could have this effect.

Do not smoke.

Some people light up when they're cold thinking it's going to make them warmer. The truth is that smoking constricts the blood vessels and decreases circulation to the extremities, which is why smokers are at higher risk for frostbite.

Don't touch metal or fuel.

Coming in contact with these in the cold can cause instantaneous frostbite, causing you to stick right to them. If this should happen, pour warm water (again, at about 104 to 110 degrees Fahrenheit) over the injury site to loosen it.

If stranded on a wintry day, stay with your car.

This is your best bet, unless, of course, you are in immediate danger or you can seek help very close by. Struggling through a storm may leave you fatigued and dehydrated; both conditions predispose you to frostbite and hypothermia. You also run the risk of getting lost. Furthermore, rescue crews can more easily spot a vehicle than a person in distress. So stay put.

Always keep emergency supplies in the car.

In addition to a first-aid kit and tools for repairing minor problems such as flat tires, these supplies should include protection for you. Stuff a box with a blanket or two, an extra pair of gloves, a hat, boots, earmuffs, a sweater for everyone who will be traveling, candles, matches, bottled water, and high-energy snacks. Hot packs used by hunters may also come in handy.

With these tips for frostbite prevention and treatment, you'll be able to keep old Jack Frost at bay.

Ref: article by consumers guide

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Anaemia, Fatigue and Iron Deficiency: Facts and Myth

Have you or anyone known to you ever been told they were anaemic? Have you heard this term quite often and have been wondering what is it all about? If you answered yes, to any of those here's what will answer all your queries.

Anaemia is common. By some estimates, up to 30% of the world’s population is anaemic. It is particularly common among young women (largely attributed to the blood loss during the menstrual cycle) and in places where nutrition is poor, where chronic disease (such as HIV) is common, or where the water is contaminated with lead or copper.

Because anaemia is common, you often hear a recommendation to take iron. But anaemia is often blamed for symptoms that are unrelated, and iron deficiency is only one cause of anaemia - and there are many. Read on for the facts and fiction about anaemia.

What Is Anaemia?

The word “anaemia” means there is a reduction in the number of red blood cells. Even though that may seem like a straightforward definition, it’s important to next define “reduction” and there are at least two ways to determine what a “low” number of red cells is:

Less than the number needed to carry on normal bodily function, or,

Lower than most other healthy people

It is the latter definition that is usually reported; that is, a laboratory defines its normal values by measuring hundreds or even thousands of normal, healthy people’s red blood counts and defining the normal range as the values of 95% of that population; the remaining 5% - the very highest and lowest values – are then considered abnormal.

Red cells are important because they carry oxygen throughout the body. There are several ways to measure and report anaemia; the most common of which are volume and concentration of haemoglobin (the oxygen-carrying molecule within the red blood cell). For adult women, the normal volume of red blood cells, called the hematocrit, ranges from approximately 36% to 48% (representing 95% of the healthy female population as above); the volume is a bit higher for men (40% to 52%). The concentration of hemoglobin is normally 11.5 milligrams per deciliter (mg/dl) to 17.5 mg/dl, with some variation depending on one’s gender and the laboratory testing the blood.

Keep in mind that if your hematocrit or haemoglobin is slightly low, it could be because you are among the normal people whose values fall below the cut-off of normal. Because 95% of normal people’s test results fall within the “normal range” (also called reference range), 5% do not, even though they are also healthy. It’s also important to recognize that even if a blood-test result is normal, if it was previously higher, that could be a sign of trouble; in other words, the result might be normal but because it’s lower, the person might be “relatively anaemic.”

Anaemia Is Not a Disease

Anaemia is not actually a disease; rather, it is a blood-test result. In normal circumstances, the bone marrow produces more than enough red blood cells to carry oxygen to the vital organs of the body. They last about four months in the circulation and are then broken down and removed from the circulation when they get feeble.

While there are a number of causes of anaemia, the two major categories and some common examples include:

Problems with red blood cell production, when the bone marrow is producing too few cells; examples include iron, vitamin B12 or folate deficiency (because each of these nutrients is needed to make red cells)

Problems with red blood cell breakdown, when they are being destroyed faster than they can be made; examples include various forms of hemolytic anemia

Another way to think about the causes of anaemia is to divide them into disorders that only affect red cells and conditions in which anaemia is only one part of the disease. For instance, in “pure red cell aplasia,” the bone marrow simply makes too few red blood cells, but in a person with a bleeding ulcer, iron deficiency anemia is a secondary problem and unlikely to improve without ulcer treatment. Similarly, hemolytic anaemia may develop by itself (often called “autoimmune hemolytic anaemia” because the body’s immune system is thought to mistakenly attack the body’s own red cells), or it may be part of a body-wide illness such as lupus.

Anaemia May Cause Symptoms

When anaemia is “significant”, it may be associated with fatigue, headaches, palpitations, shortness of breath and even chest pain leading to heart attack (though usually in persons with underlying heart disease). Symptoms tend to be worst during exertion because exercise requires more oxygen delivery to the muscles. If the anaemia is severe and getting worse, symptoms may develop even at rest, and include difficulty breathing, confusion or lethargy. If anaemia is due to sudden bleeding, there is not just a reduced number of red cells, there is also a sudden reduction in plasma (the fluid portion of blood), leading to low blood pressure with dizziness or even shock and death.

However, none of these symptoms or conditions is likely to be caused by anaemia when the anaemia is mild. How to define “significant” or “mild” anaemia is somewhat arbitrary, but most experts would agree that hematocrit levels of 32 to 35 are unlikely to cause symptoms; less than 28 may cause symptoms, and in between (28 to 32), symptom development is highly variable – that is, some will and some will not have symptoms related to anaemia of this mild to moderate severity.

When a person’s anaemia is moderate or severe, there may be symptoms not only related to anaemia, such as fatigue, but also symptoms related to the disease causing the anaemia. For example, anaemia is common among people with chronic diseases associated with inflammation, such as rheumatoid arthritis (associated with joint pain and stiffness) or Crohn’s disease (associated with diarrhoea and crampy abdominal pain).

Finally, when anaemia is bad enough to cause symptoms, reducing or eliminating the symptoms is certainly important, but finding the cause is also a priority. In fact, it may be impossible to eliminate symptoms related to anaemia without figuring out why anaemia developed in the first place.

Anaemia May Not Be Causing Symptoms

Most people with mild anaemia don’t know it because they have no symptoms. Fatigue is often said to result from anaemia, yet doctors are taught that unless anaemia is “significant,” it should not cause symptoms. In fact, fatigue is an extremely common and poorly understood symptom and can often be found in people whose blood counts are completely normal. Even when fatigue is associated with mild anaemia, symptoms rarely improve even after the anaemia resolves.

There are exceptions, however, to these general rules. For example, even with moderate to severe anaemia, symptoms may develop so slowly that they are not appreciated, at least until the anaemia is treated. In addition, there is some uncertainty in the area of anaemia. A recent review of anaemia in the Archives of Internal Medicine pointed out that people with cancer, heart attack, and those requiring dialysis may feel better if their anaemia is treated (for instance, with transfusions) than if their red blood cell counts are allowed to remain low, even when the anaemia is mild and there are no clear-cut symptoms related to the anaemia.

The Bottom Line

When anaemia is discovered, people often assume that it explains their symptoms, especially fatigue. In many cases, perhaps most, this is a myth, because while anaemia may cause fatigue, most fatigue is not caused by anaemia. In fact, mild anaemia rarely causes fatigue; the proof is that symptoms usually persist even when mild anaemia has been corrected.

A search for the cause, including vitamin or nutrient deficiency (such as iron), blood loss, red cell destruction, and underlying inflammation are all important steps. Treatment depends on the severity of the anaemia and the underlying cause. To assume that every anaemia is due to iron deficiency and that all anaemias cause symptoms overlooks the complexity and subtly of this common condition. A doctor or patient making these assumptions could overlook the true cause of the fatigue.

If you are exceptionally tired, see your health care professional for evaluation, especially if there is no obvious reason (such as lack of sleep). And if you are anaemic, it could well be unrelated to your symptoms. Keep an open mind – that way, you are less likely to fall victim to common misconceptions about these common problems.

Ref: Harvard Health publications

Picture Courtesy: cartoonstock.com

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Learning to Recover

You need to know what resilience is so that you can remember that you have it. Resilience is an emotional muscle that can grow with use and practice -- or atrophy if ignored.

Everyone can grow this emotional muscle. Everyone needs to.

You are born with some resilience. You have the choice how to apply it throughout your life. To grow resilience you need fuel, you need challenge and you need lots of practice.

Some people believe that resilience is a trait that is inborn; you either have it or you don't. But that is not quite accurate. You are born with some component characteristics that aid and abet the development of resilience. For example, there is a contribution that temperament makes to the acquisition of resilience; some people are simply born with less reactivity to stress. It makes them more hardy in the face of adversity and better able to draw on their cognitive abilities in situations that throw others off balance.

Some people are also born with more optimism or are more extraverted. Still others have more courage, are more prone to take risks. All of these qualities, generally thought to be inborn components of personality, influence the ease with which you develop resilience. But determination and practice can help anyone foster resilience. It is, in fact, more a learning process than an inherited gift.

What, then, do you do to grow resilience?

* When life hands you a setback, readjust your own identity. Stop thinking of yourself as a victim and start thinking of yourself as a problem-solver.

Flip the switch in your brain. Don't focus on yourself or your shortcomings, focus on your goal and what you need to do to get there. Ask yourself, How do I solve the problem?

* Always challenge yourself to go just beyond your comfort zone. Risk builds resilience, and it's OK to take reasonable risks.

The simplest way to go beyond your comfort zone is to learn a new skill. Take up skiing, or snowboarding.

There is no end to the number of areas in which you can go beyond your comfort zone. If you argue a lot with your spouse, don't give up. Try for an understanding one more time. If you are having trouble with a child, remember how much you love him or her.

The aim is to convert everyday stresses into opportunities for growth. You use them as springboards for developing coping strategies that ensure the survival of self.

* Choose a hero, so that in the face of adversity you can maintain a positive identification. I know men who when facing difficulty summon up images of themselves as Russell Crowe in Gladiator. Women can summon up the story of Joan of Arc. Or think of a grandparent who survived the Holocaust.

* Think of stories of resilience and stars of resilience. Search for models of resilience and study what they did.

You don't have to go far to find them. The media offer plenty of possibilities: Christopher Reeve, Lance Armstrong, even Hillary Clinton. When, as a new senator, she was told that people don't like her, she smiled and said, "That's because they don't know me."

* Actively gather information about resilience. Ask people you know how they have handled setbacks.

* Push yourself physically. Regular exercise helps you maintain a positive attitude and breeds feelings of strength. It is in fact a model of strength and what resilience feels like. It's easy to understand resilience when you experience it organically.

When you run a mile, run a mile and a half. When you lift 10-pound weights, go for 15 pounds. Hold your yoga pose a few seconds longer.

* Teach yourself patience. Resilience requires being more strategic and less impulsive. Give yourself more time before reacting to inflammatory situations.

If someone is rude to you, don't immediately respond in kind or display contempt. Take three deep breaths before you choose to act. You need to build more space between impulse and action. By definition, when you are less reactive, you become more resilient.

Ref: Article by Psychology Today

Picture courtesy:www.vividlight.com

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20 Everyday Activities and the Calories They Burn

The simple truth of weight loss, no matter what the latest trendy diet says, is that you have to use more calories than you consume.

The good news is that you don't have to spend all your waking hours at the gym attached to some complicated, beeping hunk of metal because everything you do burns calories. Check out the following activities and the number of calories they burn. (Note: Calories are based on a 150-pound person. A heavier person will burn more calories.)

1 . Shop till you drop

Pushing a cart up and down the supermarket aisles for an hour will burn 243 calories and you'll get acquainted with all kinds of nutritious, healthful foods. Bag your own groceries, take them out to the car yourself, and return the cart to the corral, and you'll burn even more.

Brushing your teeth
for two minutes actually
burns calories.

2. Open up

Most dentists recommend that you brush your teeth for at least two minutes. In that time, you'll burn a whopping 5.7 calories, but then again, not everything is about weight loss.

3. Make it shine

Do your tables, shelves, and knickknacks fail the white-glove test? Burn 80 calories by dusting the surfaces in your home for 30 minutes and you'll be ready the next time a drill sergeant stops by for an inspection.

4. Pucker power

It may not burn as many calories as dusting, but 30 minutes of kissing is a lot more fun. You'll burn 36 calories and probably miss a bad sitcom.

5. Wrinkle-free weight loss

Burn 76.5 calories with 30 minutes of ironing; just be careful that you don't burn the clothes.

6. Paint thinner

You know you need to paint the house, but you're lacking the motivation. Does it help to know that three hours of house painting will burn 1,026 calories? And by putting on that second coat, you might drop a whole pants size.

7. Sock it to me

You can now look forward to laundry day because 30 minutes of folding clothes will burn 72 calories. Fold enough clothes and you may soon be putting away smaller sizes.

8. Pick up trash and drop pounds

Pick up some waste and reduce your waist by spending an afternoon cleaning up the neighborhood. In four hard-worked hours, you'll burn 1,800 calories and improve your community.

9. Hit the deck

Don't cry over spilled milk or anything else, especially when 30 minutes of mopping the floor will burn 153 calories.

10. Fire the lawn boy

One hour of pushing the lawn mower around the yard burns 324 calories. Sorry, sitting on a riding mower doesn't count. Lose the bag attachment and spend another 30 minutes raking up the clippings and you'll burn another 171 calories.

11. How about Texas Lose 'Em?

Three hours of playing cards burns 351 calories. Ante up and go all in, but don't load up on high-calorie chips and dip.
12. Work up an appetite

You'll burn 74 calories during the 30 minutes you spend preparing dinner. Of course, that work will be voided by high-calorie, fat-filled meals. Instead, choose healthful meals that contain plenty of fruits and vegetables.
13. Get moving

Offer to help your pals move. What's in it for you? Every hour of moving furniture burns 504 calories.
14. Flake out

Those of you who live in warm climates have no idea what a great workout you're missing. Thirty minutes of shoveling snow burns 202.5 calories.
15. A lean sweep

Moving a broom back and forth for ten minutes will burn 28 calories and you'll have a prop that can be anything from a microphone stand to a dance partner.
16. Suck it up

You know the rug needs it, but you may not know that 20 minutes of vacuuming will burn 56 calories.
17. Suds it up

Break out the bucket and hose -- a mere 20 minutes of washing the car will burn 102 calories.
18. Count calories instead of sheep

Even when you're sleeping you're burning calories. Eight hours of good shut-eye will erase 360 calories.
19. Dig the benefits

Two hours of gardening will burn 648+calories, and you'll grow some nice healthful veggies at the same time.
20. Click to fit?

Even watching TV is worth something. One hour spent in front of the tube burns 72 calories. Of course, if you dusted at the same time...

Ref: Article by publishers of publication limited

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Wrinkles - Treatment Options

We've had a detailed look at the causes of wrinkles n my previous post. It's time to gain insight about the various treatment options to obtain the youthful wrinkle free skin.

There are several medical (topical medicines and creams) and cosmetic techniques available for reducing wrinkles. They include both medical and surgical methods:

Medical treatments

Vitamin A Acid (tretinoin, Retin-A, Renova).

This ingredient, available by prescription, has the longest track record of success in treating aging skin and fine lines. Creams containing tretinoin must be used on an ongoing basis. They may produce redness and peeling at first, but discomfort can usually be minimized by lowering the cream's concentration or applying it less often until the skin gets used to it.

Alpha-hydroxy acids.

These so-called "fruit acids" include glycolic and lactic acid. Preparations containing these fruit acids are quite safe and cause no more than mild and temporary irritation. They produce only subtle improvement, though.

Antioxidants.

These include preparations that contain the vitamins A, C, and E, as well as beta-carotene. Such creams may provide a certain amount of sun protection as well as mild improvement of fine wrinkles.

Ordinary moisturizers.

Creams that don't contain any of the above substances can only make wrinkles look temporarily less prominent ("reduce the appearance of fine lines").

Cosmetic procedures

Glycolic acid peels.

These superficial peels can make a very slight difference in the intensity of fine wrinkles.

Deeper peels.

These peels use ingredients like salicylic acid and trichloroacetic acid and penetrate somewhat deeper into the skin. Deeper peels do a better job of smoothing fine lines. The deeper the peel, however, the greater the risk of side effects, such as long-lasting pigment changes (changes in the color of the skin) and scarring. Such peels do not require anesthesia. Mild sedation helps ease short-term but fairly intense discomfort.

Microdermabrasion.

This refers to "sanding the skin" with a machine containing silica or aluminum crystals; many estheticians offer this service, usually in "packages" of six or seven sessions. Microdermabrasion does not change skin anatomy, though it may make the face feel smoother. Cosmetic products marketed as "home microdermabrasion" are just mild exfoliants, harmless but not likely to produce any meaningful change in wrinkles.

Dermabrasion.

This is a true surgical procedure, often performed under general anesthesia. The treating physician uses a rotating instrument to sand the skin down. Depending a great deal on the skill and experience of the operator, dermabrasion can result in excellent improvement, but can also produce significant side effects, including scarring and permanent changes in skin color.

Laser resurfacing.

Using instruments such as the carbon dioxide and erbium lasers, physicians can achieve results similar to those of dermabrasion with greater reliability and precision. The laser is passed several times over the area to be treated until the peel reaches the middle of the dermis, the skin's second layer. This helps stimulate the body's natural collagen synthesis (production), which plumps up sagging skin and wrinkles. Some doctors perform laser resurfacing under "conscious sedation," in which the patient remains awake and receives intravenous medications to calm and ease pain. This sedation is combined with the application of topical anesthetic creams such as EMLA, as well as injections of local anesthetics like lidocaine. Procedures may need to be repeated to maximize improvement. Skin takes a long time to heal (weeks to months) after resurfacing. In addition, this procedure, like dermabrasion can cause permanent pigment changes and scarring.

Fractional resurfacing.

Newer lasers work through a modification of traditional laser resurfacing. Treatments affect not the whole skin but instead only evenly spaced spots surrounded by undamaged skin. Healing is much faster than traditional resurfacing, with less "downtime" afterward. Several treatments are needed to achieve full benefit.

Non-ablative laser resurfacing.

Newer lasers attempt to stimulate collagen synthesis under the skin without peeling or damaging the epidermis. Studies and clinical experience suggest that such procedures can improve fine wrinkles, though not as much as laser resurfacing. Several treatments may be necessary. These procedures are almost painless and there is little or no redness, peeling, or downtime afterward.

Heat and radiofrequency.

Another variation of noninvasive facial rejuvenation is to heat tissue using radiofrequency devises and infrared light sources. Techniques are still being developed, but results to date suggest that such treatments are safe and can produce visible and lasting improvement, though not as much as surgical techniques like facelifts.

Plastic surgical procedures.

Surgical facelifts, brow lifts, and similar operations can be very helpful for selected patients.

Botox.

Injection of botulinum toxin, the muscle poison, can paralyze muscles that produce the "frown lines" on the forehead, fine lines around the eyes, and other wrinkles. Improvement lasts several months and must be repeated to sustain improvement. Injected properly, Botox is quite safe: The muscle poison does not spread through the body to do damage elsewhere.

Fillers.

Fillers are injected into the skin to increase volume and flatten wrinkles and folds. For a long time, the most popular filler was collagen, whose effect only lasts a few months. More recently, new filler substances, such as hyaluronic acid (Restylane, Juvederm) and calcium hydroxylapatite (Radiesse), have become popular, because their effect can last six to nine months, or even longer.

Anyone considering any of the cosmetic procedures should be sure to consult doctors who have experience in one or several of these techniques. Patients should fully inform themselves about the risks and potential benefits of the procedure they are considering before going forward.

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Wrinkles

Although wrinkles can signify wisdom, most people nowadays would rather not have them.

Many products and procedures promise to reduce wrinkles. Some do little or nothing (like the products that claim they reduce "the appearance of fine lines," which means that they don't reduce the lines themselves). Others can achieve a fair amount of success.

Skin ages all over the body, but much more so where there has been sun exposure. Changes brought on by sun damage (photoaging) include "dryness" (really roughness), sagginess, skin growths like keratoses ("liver spots"), and wrinkles.

Most wrinkles appear on the parts of the body where sun exposure is greatest. These especially include the face, neck, the backs of the hands, and the tops of the forearms. Wrinkles come in two categories: fine surface lines and deep furrows. Wrinkle treatments are in general much more effective for fine lines. Deeper creases may require more aggressive techniques, such injection of fillers or plastic surgery.

What factors promote wrinkles?'

Factors that promote wrinkling include:

• Smoking
• Light skin type (people with blue eyes and easily burned skin are more prone to sun damage)
• Heredity (some families wrinkle more)
• Hairstyle (some styles provide cover and protection against sun damage)
• Dress (hats, long sleeves, etc.)
• Occupational and recreational habits (farming, sailing, golfing, using tanning booths, and so forth)

Some of these factors are beyond our control. The main preventive measures we can take are to minimize sun exposure and not smoke.

SPF numbers on sunscreen labels refer to protection against UVB radiation (shortwave ultraviolet light, the "sunburn rays"). More and more sunscreens offer protection against UVA radiation (longer-wave ultraviolet light) as well. UVA rays are the ones you get in tanning salons; they may not cause immediate sunburn but do promote sun damage and skin cancer risk over time. (Sorry, but there is no such thing as a "safe tan.") Sunscreens that block UVA indicate this on the label and include such ingredients as Parsol 1789. The FDA has recently approved Mexoryl, another UVA-blocking ingredient, which has been available in Europe for some time.

Stay tuned for my next post on treatment options available to cure wrinkles.......

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Do you love or fear Dentists?

Ever since I stepped into the world of Dentistry, I have come across people who hold a variety of feelings for us. We, I mean the Dentists feel proud in describing ourselves as the people who add sparkles to everyone's smile. We deliver perfect smiles to every face.

Though it's a topic I would've loved to cover in my personal blog, but since it pertains to everyone's oral health,let's share our views here. As there are two faces of every coin, so are there two aspects of every situation.

As many are the people who have loved their visits to Dentists, similar in number are those who fear us. What fraction of the population do you belong to? The Dentist lovers or the the Dentist fearers?

It's an open discussion, feel free to voice in your views and experiences of your visits to a Dentist. How has it been to sit in the dental chair?

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The Best & Worst Belly Flatteners #3

We've learnt it all about how and what to do to to tune up our abdominal muscles and what not to do. Here's the time to give a look at our daily life to realise what's good and what's best avoided.Here's the concluding part of the series.

Foods

Best:Beans and berries.

White beans, blackberries, dried apricots, and winter squash are high-fiber winners. Not only is fiber great for weight loss because it makes you feel full, but it also prevents constipation, which can make your belly look larger. Aim for 25 to 35 grams (g) a day.

Note: If you're not used to eating high-fiber foods, increase your intake slowly and spread it throughout the day. Too much, too fast can cause bloating and discomfort.

Worst: Anything eaten in excess. Eating too many calories—whether they're fats, carbohydrates, or proteins—can expand your waistline.

Drinks

Best:

Ice-cold water. It's calorie-free and fills you up, so you eat less. It can also help flush away premenstrual bloating. Drink it ice chilled, and you'll even burn a few extra calories as your body warms it up.

Worst: Alcohol.

Beer and liquor tend to raise levels of cortisol, a hormone that appears to steer fat toward the tummy. You're also more likely to get the munchies when you've been drinking.

Supplement

Best: Calcium.

This mineral is essential to keep your bones strong and prevent osteoporosis, which can lead to fractures in your spine. Those fractures produce a slumping posture and a protruding belly. (When vertebrae fracture, the spine and abdominal cavity shorten, pushing the stomach outward.)

If you're a woman age 50 or older, shoot for 1,500 milligrams (mg) of calcium a day. For women under 50 and men, the target is 1,000 mg.

Worst: "Fat-burning" pills.

These so-called wonder drugs promise a trimmer tummy without any mention of the words "exercise" and "nutrition." Your money would be better spent on a good pair of walking shoes!

Sports

Best: Kickboxing, racquetball, swimming (crawl stroke), and tennis (singles).

Any type of aerobic exercise will burn off belly fat. But these are rated best because they involve movements—rotating, pulling, and swinging—that use the waist muscles too. And they all burn more than 475 calories an hour.

Worst: Bicycling.

For abs, that is! Those muscles are not engaged at all. But you do have calorie burn: Biking at a moderate 12 mph pace burns 544 calories. So if you like it, stick with it—just focus on keeping your abs tight as you ride.

At-Home Devices

Best: Exercise ball.

Crunches performed on these soft, bouncy balls (about 53 inches in circumference, inflated) improve upon the basic floor version in two ways.

First, your abs work nonstop in order to stabilize you—even between crunches—and the closer together that your feet are, the harder you work. The balancing also helps improve coordination.

Second, an exercise ball allows a greater range of movement so you can extend your body beyond horizontal along the ball's curve, making the crunches more challenging.
You can purchase exercise balls for about $20 to $30 at many major sporting goods stores.

Caution: Avoid using an exercise ball if you suffer from lower back problems.

Gym Equipment

Best: Decline bench.

This padded bench makes crunches more challenging because, with your upper body lower than your hips, you're working against gravity.

How to use it: Set the decline for no more than 30 degrees or you'll get too much hip flexor involvement. Lie with your knees bent to prevent your legs from helping out. Slowly curl up about 30 degrees off the bench. Hold, then slowly lower.

Habits

Best: Standing and sitting up straight.

Slouching forward accentuates your belly. But good posture is an instant belly flattener—and over time, it will become second nature.

Worst: Smoking.

Those who puff tend to have larger waistlines than nonsmokers and former smokers. The culprit here seems to be cortisol, the hormone of stress (which may itself be fueling the habit).
If want to hide your tummy fast, these debloating and camouflaging tricks can take an inch or more off your waistline in 12 hours.

Tummy Tips

# Drink water.

Carbonated drinks and those with lots of sugar can blow your belly up like a balloon.

# Give your jaw a break.

Chewing gum can cause you to swallow excess air.
Get some java "to go." If you're feeling overdue for a bathroom session, studies show that a cup or two of coffee can get things moving.

# Shape up underneath.

Body shapers, or high-waisted spandex waist nippers and panties, can take off an inch or more. The more spandex (Lycra) they contain, the more control you'll get.

 Note: Excess bulge can squeeze up and over, so avoid clingy tops.

Buy the dress that fits now. Forget sizes! No one will see the tag, but if it's too snug around your middle, you might as well yell, "Hey, check out my belly!" Show off your strongest feature to draw attention away from your tummy. Great arms? Go sleeveless. Tina Turner legs? Wear a shorter hemline. Sexy shoulders? Choose thin—or no—straps. If you prefer a dressy suit, choose a long jacket worn over a straight, slim skirt.

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The Best & Worst Belly Flatteners #2

Let's continue our journey at understanding where we have been going wrong and unsteady at shaping our belly.

Abs

Best Exercise: Legs-up crunch. Keeping your legs on a chair or bed or in the air helps to make a basic crunch more difficult—and more effective. It makes your abs, particularly the upper portion, do all the work because your hip and leg muscles are unable to provide assistance.

How it's done: Lie on your back with your knees bent and your lower legs placed horizontally on top of a chair. Your thighs should be vertical, your hips close to the chair. Curl up slowly, with your upper back about 30 degrees off the floor, and hold. Slowly return to the floor. For a more challenging workout, hold your legs straight up in the air.

Worst Exercise: Fast, old-fashioned situps. These work your hip muscles; your abs do very little. It also doesn't help that you're more likely to use momentum, especially if your arms are straight overhead or pulling on your head, explains Prevention advisor Wayne Westcott, PhD, fitness research director for the South Shore YMCA in Quincy, MA. This move also places lots of stress on the lower back.

Waistline

Best Exercise: Crossover crunch. This exercise hits the obliques, which wrap around your sides and are key to creating a wispy waistline.

How it's done: Lie on your back, knees bent and feet flat on the floor, and place your left ankle on your right knee. Put your hands behind your head, with your elbows pointing out. Slowly raise your right shoulder toward your left knee, lifting your upper back and twisting slightly. Keep your elbow in line with your ear, not in front of you. Don't pull on your head or neck. Hold, then slowly lower. Repeat to the other side.

Worst Exercise: Twists with a broomstick. There's no resistance, so your abs won't get stronger or firmer. The only thing this will do is stretch and warm up your trunk muscles.

Lower Belly

Best Exercise: Reverse curl. This move works the lower portion of the abs, targeting that bulge below your belt.
How it's done: Lie on your back and place your hands, palms down, alongside your thighs. Bend your hips and knees to form a 90-degree angle: thighs vertical, lower legs horizontal. Now slowly contract your abdominal muscles, lifting your hips about 2 to 4 inches off the floor. Keep your upper body and arms relaxed. Hold, then slowly lower.

Worst Exercise: Straight leg lift. Your legs and back are doing most of the work, so you'll see few results in your midriff. And this move puts tremendous stress on the lower back, increasing your chances of injury.

Sleeping Position

Best: On your back. Sleeping this way, with a pillow under your knees, prevents your back from arching. Sleeping on your back regularly can prevent back pain, so that you can keep building those abs.

Worst: On your stomach. This position causes your back to arch. Do it for 8 hours every night and you may end up with workout-inhibiting back pain.

Stay tuned for the final part of this series in my next post........

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The Best & Worst Belly Flatteners #1

A drum-tight, sculpted midsection: You probably kissed that goodbye after high school, the babies, or since you took a desk job. But get ready for a reunion.

Here's the fact: You do have to eat right and exercise. But we're here to maximize your efforts. Here are the very best moves, products, foods, clothes, and more for flattening your tummy fast. Some even give instant results!

Bad Back

Best Exercise: Lying chest raise. This ab-and back-strengthener is great for preventing lower back pain and for rehabilitation after an injury—as long as you have no pain and your doctor has given you the go-ahead.

How it's done: Lie on your stomach, keeping your hips and pelvis flat. With your hands under your chin (or in a pushup position to assist in lifting, if necessary), contract your lower back muscles and lift your chest about 30 to 35 degrees off the floor. Hold, then slowly lower.

Worst Exercise: Crunches with your knees dropped to one side. This twists your spine, and when you lift up, it compresses the vertebrae—a sure recipe for aggravating or creating back pain.

At-Your-Desk

Best Exercise: Seated knee lift. This exercise not only tones your abs, but you can do it in a skirt and heels—without getting on the floor, says Willibald Nagler, MD, physiatrist-in-chief at New York Hospital's Weill Medical College of Cornell University in New York City.

How it's done: Sit up straight in a firm, armless chair. Grab the chair's edges just in front of your hips. While supporting yourself with your hands, slowly draw your knees up toward your chest while breathing out, keeping your lower back pressed against the chair. Hold, then slowly lower.

Worst Exercise: Reaching for the candy bars in the bottom drawer.

Number of Reps

Best: Take this test to find out. Do as many perfect crunches as you can: feet flat, knees bent, elbows out, slow movement (3 seconds up, hold for 1 second, 3 seconds down), your upper back about 3 inches off the ground. If you can do between 1 and 5 perfect crunches, subtract 1 from that number; between 6 and 10, subtract 2; between 11 and 15, subtract 3; and for 16 or more crunches, subtract 4.

This is the number of reps that you should do for each set. (For example, if you can do 10 perfect crunches, you should be doing sets of 8 reps each.) Do three sets, with 60-second breaks in between. Retest yourself regularly to update your workout. Crunches with your legs up or on a decline bench are more difficult, so you may not be able to do as many in the beginning, but that's okay. Do as many as you comfortably can. As your abs get stronger, you'll be able to do more.

Worst: More than 50. And if you're not seeing results from 50 reps, 100 or 200 won't help either! Quality, not quantity, firms your midsection. Ten well-executed crunches are better than 50 sloppy ones. To stay challenged without adding reps, you should switch to a different kind of ab exercise every 6 weeks.

Feeling motivated?

Stay tuned for my next post with more of the Best & Worst Belly Flatteners......

Ref: Article by Linda Mooney

Picture courtesy: noexcusesgym.com

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Osteoporosis

What is osteoporosis?

Osteoporosis is a progressive disease that causes bones to become thin and brittle, making them more likely to break. Osteoporosis may result in broken bones (fractures) in the spine and hip. Hip fractures often require hospitalizations, and fractures of the bones in the spine (vertebrae) can cause loss of height and severe back pain. Both may lead to permanent disability.

Whether you develop osteoporosis depends on the thickness of your bones early in life, as well as health, diet, and physical activity later in life. See an illustration of healthy bone versus bone weakened by osteoporosis.

What causes osteoporosis?

During childhood and teen years, new bone is added faster than existing bone is absorbed by the body. After age 30, this process begins to reverse. As a natural part of aging, bone dissolves and is absorbed faster than new bone is made, and bones become thinner. You are more apt to have osteoporosis if you did not reach your ideal bone thickness (bone mineral density) during your childhood and teenage years. Not getting enough calcium, vitamin D, and phosphorus may contribute to bone thinning.

After age 50, lower levels of estrogens in women and of testosterone in men may speed up bone loss.

If your mother, father, or a sibling has osteoporosis, your risk for the disease may be higher.

What are the symptoms of osteoporosis?

Osteoporosis is a "silent disease" because typically you do not have symptoms in its early stages. As the disease progresses, you may develop symptoms related to weakened bones, including:

• Back pain.
• Loss of height and stooped posture.
• A curved backbone (dowager's hump).
• Fractures that may occur with a minor injury, especially of the hip, spine, or wrist.

How is osteoporosis diagnosed?

A diagnosis of osteoporosis is based on your medical history, physical examination, and a test to measure your bone thickness (bone density test). Early diagnosis of osteoporosis is very important in order to begin treatment that might prevent fractures.

The United States Preventive Services Task Force recommends that all women age 65 and older routinely have a bone mineral density test to screen for osteoporosis. If you have a higher risk for fractures, routine screening should begin at age 60.

How is osteoporosis treated?

The process of bone thinning is a natural part of aging. However, you can slow or delay osteoporosis with healthy lifestyle habits, such as not smoking, getting enough calcium and vitamin D, and getting regular exercise, which helps build and strengthen your bones.

Treatment for osteoporosis includes eating a diet rich in calcium and vitamin D, getting regular exercise, and taking medication to reduce bone loss and increase bone thickness. It's important to take calcium and vitamin D supplements along with any medications you take for osteoporosis. Even small changes in diet, exercise, and medication can help prevent a broken bone.

What is osteopenia?

Osteopenia means that your level of bone thickness falls somewhere between normal and the very low bone density of osteoporosis. If you are diagnosed with osteopenia, your health professional will probably recommend diet and lifestyle changes, vitamin D and calcium supplements, and possibly medication to prevent further bone thinning.

Ref: Article by Kerry V. Cooke

Picture courtesy: jupitarimages.com

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Stressed out trying to loose weight?

Ways to Break Up Exercise Boredom

1. Change your venue.

Bored to tears by your treadmill workout? Take a walk outside instead. Your after work routine has become too routine? Get up earlier. Changing where or when you exercise, even if you're doing the same activity, is a great way to change your outlook.

2. Find fun exercise.

Investigate sports and hobbies that enhance your activity level. Backpacking, mountain biking, kayaking, even bowling can all burn calories—but they don't feel like workouts.

3. Act their age.

Join the kids for a game of backyard touch football or tag. Capitalize on their infectious energy.

4. Make a date.

Treat exercise as social time by pairing up with a friend or your spouse. By committing to someone else, you'll be less likely to skip your workout.

5. Count backwards.

Ever notice how your trip back from a great destination seems shorter than your trip there? Apply that principle to exercise by counting reps backwards—from 10 to 1, instead of 1 to 10.

6. Lend a hand.

Support causes such as breast cancer, AIDS, or multiple sclerosis by doing fund-raising walks, bike rides, or runs. Beyond the exercise, you'll feel good about what you're doing, as well as fortunate to have a healthy body to do it.

7. Gear up.

Add a new twist to your routine with equipment such as a heart rate monitor or pedometer. Tracking your workouts with these types of devices keeps things interesting.

One Slip Up Won't Stop Me
If you've fallen off the weight loss wagon, stop feeling like a failure; focus on the challenge ahead. The sooner you climb back on, the sooner you'll see the results!

Don't Let Stress Make You Fat
Next time you've had a bad day at work or a fight with your spouse, or are just being pulled in too many directions, try one of these stress busters instead of raiding the fridge:

1. Get out in nature.

The gentle swaying of windblown trees or the meandering of a stream can slow body rhythms that have built to a stress-induced peak.

2. Take the slow road.

Hopping in the car to run errands may seem practical, but traffic's another stressor. Bike or walk whenever you can. If you must drive, don't jockey for position. Chill out in the right-hand lane.

3. Turn on the stereo.

Soothing music has been shown to ease anxiety and lower blood pressure and heart rate, even under super stressful conditions.

4. Get up and dance.

Besides being great exercise, it releases endorphins, your body's mood-elevating chemicals that help erase stress.

5. Savor silence.

Even a total of 10 to 15 minutes of quiet time per day helps you eliminate the buzz in your brain and experience some serenity.

6. Laugh out loud!

Humor can actually inoculate against anxiety: One study found that people who watched an episode of Seinfeld before tackling a stressful task didn't show the spikes in blood pressure and heart rate that their humorless study counterparts did.

There's Always Another Way
Accept substitutions: If the late hour won't allow you to work out at the gym, don't give up on exercise that day. Take a walk around the neighborhood, pop in an exercise video, or do lunges around the kitchen as you cook dinner.

Ref: Article By Melissa Gotthardt

Picture courtesy: dkimages.com

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Home Remedies for Thumb Sucking

It was cute when she was a baby, but now that your child has reached kindergarten age, you're starting to worry about her having her thumb in her mouth all the time. You feel embarrassed when you're out in public with her (What will the neighbours think?) and are concerned about what her peers will say in school.

You're not alone: Pediatricians estimate that somewhere in the neighbourhood of 18 percent of children between the ages of two and six suck their thumbs. Why do they start? Various explanations have been suggested, but most experts agree that thumb sucking calms and comforts the child.

 Pediatricians have observed that the phenomena only occurs in western culture, within industrialized societies where children generally begin to spend their time physically separate from their mothers at a very early age. Thumb sucking is uncommon in cultures where mothers tend to hold their babies for long periods or otherwise keep them in physical contact with their bodies throughout their early years.

As you'll read in the tips that follow, most experts discourage parents from trying to stop a child's thumb sucking before the child demonstrates that he or she is ready to stop. If your child has reached that point, read the following home remedies.

If not, try to talk out your frustration with a friend or your spouse and wait a year or two before intervening.

Let the child decide it's a problem. If there's one message that pediatricians have about thumb sucking, it's this: The best way to get a child to continue thumb sucking is to tell him or her to stop. A better strategy is to wait until the child finds an incentive to quit the behaviour, such as being teased at school about thumb sucking, and let him or her bring it up. Experts say that addressing the problem when the child is ready is more likely to be successful than attacking it head on and forcing him or her to quit.

Use a reward system. Pediatricians sometimes recommend a game-playing, reward-based system for helping kids stop sucking their thumbs. Try buying a calendar and placing it on the refrigerator. For each day you don't see the child sucking his or her thumb, you can put a smiley-face sticker on the day. At the end of a set period of time, say a month, you can offer a modest reward, such as a toy or dinner at the child's favourite restaurant.

Try ordeal therapy.

How about trying a little reverse psychology? Point out to a thumb-sucking child that he or she isn't being fair to the other fingers -- so why not suck them, too? Give the child a timer and explain that it's important to suck all fingers for the same duration. Often, the child will grow so tired of the process that they quit thumb sucking altogether. The only problem with this type of approach is that kids are likely to see through it when it comes from a parent (they know the parent really wants them to stop altogether). If you suspect that this will be the case, a pediatrician or close friend of the family may be able to help.

Offer the child the option of thumb sucking in private.

Consider your efforts a success if the child quits thumb sucking in front of you or in public. Don't worry, the relatively brief time a child can spend sucking on a thumb in private won't be long enough to cause other problems.

Never use negative reinforcement.

If the child has a slip, it may be destructive to use a negative reward, such as placing a sad-faced sticker on a calendar date. Failure has a nasty way of perpetuating itself.

Try "reminder fluid."

Although some doctors see it as cruel, others recommend the use of bad-tasting fluids that are put on the thumb to keep the child from putting it in his or her mouth. However, don't use this method as a punishment. Rather, stress the positive by telling the child that the fluid will help by serving as a reminder of his or her goal. As an alternative, parents can place a glove or mitten on the child's hand as a reminder to keep the thumb out of the mouth.

Start with the easy stuff, then move on.

First, you might suggest that the child stop thumb sucking while in public, or some other time when he or she is most likely to comply. Then you can move on to the times when the habit is most ingrained, such as bedtime. You may want to double rewards if the child doesn't suck his or her thumb during the more challenging times.

Don't yell.

Although you may feel frustrated when your child slides back into his or her thumb-sucking behaviour, don't punish or yell at the child. You will only make him or her nervous and upset, which will probably lead to more thumb sucking.

Wait it out.

You know what happens to most kids who suck their thumbs at four, five, or even six years of age? They stop. Parents often notice that children engage in the habit a bit less with each passing year, or perhaps only suck their thumbs at certain times, such as when they're tired or watching television. Pediatricians say that many children give up thumb sucking altogether by age six or seven because of peer pressure -- ribbing from friends and schoolmates shames them into stopping.

Ref: Article by editor's of consumer guide

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Battle against AIDS far from won

This year's World AIDS Day sees health watchdogs battling against complacency, warning that AIDS still kills some 6,000 people each day even if the estimated toll of infections has fallen and life-saving drugs are being rolled out.

The December 1 event is traditionally a time of grim stocktaking.

AIDS campaigners sound the alarm over the disease's rampage through Africa, the threat it poses to Asia and former Soviet republics and the risks to vulnerable communities such as sex workers, drug users and gay men.

Superficially, 2007 is a rare moment for celebration -- and this is what worries the experts.

On November 20, the agency UNAIDS announced that the prevalence of HIV or AIDS -- the percentage of the world's population living with the HIV virus or the disease it causes -- peaked sometime in the late 1990s.

UNAIDS also reduced its estimate of the number of people living with HIV or AIDS, from 39.5 million in 2007 after 33.2 million in 2006, after overhauling its methods for collecting data. The tally of new infections has fallen, too, from 3.0 million in the late 1990s to an estimated 2.5 million in 2007.

Meanwhile, the agonising effort to bring antiretroviral drugs to Africa, where more than two-thirds of the people with HIV/AIDS live, is now bearing fruit.

At the end of 2006, more than two million people were getting the vital pills, a 54-percent increase over the previous year, according to the World Health Organisation (WHO).

Put together, these figures may give the impression, for some, that a once-irrevocable death sentence is now a manageable chronic disease.

But experts and advocacy groups say that this is a dangerous mirage.

"Despite substantial progress against AIDS worldwide, we are still losing ground," says James Shelton of the US Agency for International Development (USAID) in a commentary appearing on Saturday in The Lancet, a London medical journal.

Despite progress in the drug rollout, treatment is still only available to about 10 percent of those in need.

In developing countries, the number of new infections continues to dwarf the numbers who start antiretroviral therapy in developing countries.

We must not be complacent about the AIDS crisis.

There is still a huge unmet need for basic HIV/AIDS services, including for orphaned children.

The revised toll does not change the fact that only a tiny fraction of HIV-positive pregnant women are getting the treatment they need to avoid passing the virus to their newborns and to stay alive to raise them.

One of the biggest areas of concern is money.

The war against AIDS "continues to be undermined by a global resource gap," says Alvaro Bermejo, executive director of the International HIV/AIDS Alliance.

According to the United Nations, there is currently an eight-billion-dollar shortfall in resources to fight AIDS, including for basic prevention, treatment and care for orphaned children.

To meet the Group of Eight (G8) goal of providing universal access to antiretrovirals by 2010, 42 billion dollars will be needed -- so far, only 15.4 billion is in the kitty.

Looking to how the battle against AIDS unfolds in the coming years, experts predict a combat that will increasingly be less monolithic.

In the future it is likely that there will be two different kinds of epidemics -- a generalised one centered in sub-Saharan Africa and a concentrated one in specific high-risk groups worldwide.

Ref: Article by Marlowe Hood

Picture Courtesy: blog.case.edu

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