Wednesday, May 6, 2009
5 Types Of Headaches
Types Of Headaches
1. Simple headache - Hammering, buzzing, pulsing in the head. Causes:stress, sensitivity to weather or changes in atmospheric pressure, high blood pressure, fever or lack of oxygen.
2. Tension headache - Dull, oppressive pain occurring in the temples. Begins at the back of the head and neck or in the forehead and spreads throughout the head. Causes:muscular tension or bad posture.
3. Cluster headache - Piercing, burning pain, which occurs on one side of the head and always in the same place. Cause:unknown.
4. Migraine - Pains is usually on one side of the head only. Often accompanied by nausea, vomiting and vision problems. Causes:hereditary factors or circulatory disturbances in the brain. 5. Combination headache - Dull oppressive pain that usually begins in the morning and reoccurs between migraine attacks. Cause:unknown.
Some cases of migraines are preceded by the presence of certain warning signs, including sensations of flashing lights or zigzag lines. The appearance of these ominous warning signs, called an aura, foreshadows the occurrence of a migraine. The actual headache usually occurs within 20 minutes of the warning signs on the opposite side of the head. Although the aura is usually characterized by visul stimuli, sometimes it can take the form of other sensations, such as the detection of odor, lingual difficulties, disorientation, tingling, or numbness.
A Helpful Headache Remedy
Run yourself this warm bath to alleviate tension and relax blood vessels. Combine the following essentials oils with an emulsifier (cream or honey): 3 drops of chamomile, 3 drops of lavender and 3 drops of rosemary. Add the mixture to the bathwater.
What You Can Do: Headaches can be alleviated by cold compresses, bath, acupressure and relaxation techniques. You should minimize your exposure to external stimuli, exercise in fresh air and abstain from smoking and alcohol.
Relaxation and avoidance of stimuli Create a soothing environment, free of such external stimuli as light and noise. Ventilate the room; a fan will help circulate the air (but don't let it blow directly on you). Close the windows and draw the blinds. Turn off the radio and TV and unplug the phone. If the area still noisy, put cotton balls or ear plugs in your ears. Consciously try to relax, preferably with the aid of a relaxation technique, such as yoga.
Help from acupressure Use your thumb and index finger to press against the bridge of your nose at the corners of your eyes. Or, rub the center of the fleshy webbing between your index and thumb.
Herbal remedies Speak with a nutritionist or doctor about taking herbal supplements to prevent headaches. It is thought that kava kava can relieve tension headaches, and feverfew and gingo biloba are often recommended to prevent migraines.
Extra Tip
This time-tested home remedy can provide quick headache relief. Put a few drops of fresh lemon juice into a cup of black coffee and drink it in small sips. Warning:This is not for people with sensitive stomachs!
Poultices for Pain
Cold compress moisten a cloth with cold water, put 2 drops of peppermint oil on it and apply it to the painful area for about 15 min.
Potato poultice Cut 2 large, unpeeled potatoes into quarters and boil until tender. Mash them and press out the excess moisture. Wrap the warm mixture in a cloth; place it on the back of the neck for about 15 min.
Horseradish poultice Add a small amount of water to finely grated horseradish. Wrap it in a cloth; apply it to the neck for not more than 5 min. This will stimulate the skin, which helps extinguish headache pain. If your skin is sensitive, spread cream over your neck before applying the poultice.
HOW TO MANAGE ARTHRITIS?
Arthritis refers to more than 100 different conditions that cause pain, swelling, and limited movement in joints and connective tissue throughout the body. It is usually chronic-once you contrast arthritis, it last a lifetime. Fortunately, you can control your symptons.
It is often considered a disease of the elderly, but there are many types of arthritis that actually strike all age groups: In fact, two-thirds of people with arthritis are under age 65. For nearly 3 million Americans, including children, the pain, stiffness, and swelling of arthritis limits daily activities such as walking, dressing, and bathing. No other health problem limits movement among people in the United States more than arthritis.
HELP FOR ACHING JOINTS
Fortunately, there are a number of ways to make living with artritis much more bearable. The typical three-stage therapy consists of medication (to relieve inflammation and pain), rest (to heal injured tissue), and exercise (to build up strength). A proper diet as part of your treatment can also help you get through your day more comfortably.
EAT TO EASE INFLAMMATION
Doctors find that losing weight lessens pain and improves mobility-for a number of reasons. Shedding pounds by eating a diet low in saturated fat takes stress off of joints and reduces the body's production of prostaglandins, hormone-like substances that contribute to inflammation. In one study, people who stopped eating problem foods such as full-fat dairy products and high-fat meats saw dramatic improvement in arthritis symptoms within one month. In fact, some nutrition experts advocate battling arthritis with a vegetarian diet, which is naturally low in saturated fat. If you don't want to give up meat, at least try to eat cold-water fish such as salmon and tuna two or three times a week; these fish provide omega-3 fatty acids, which also reduce production of inflammation-causing prostaglandins in the body. For herbal relief, consider taking evening primrose oil; it contains another type of fatty acid, gamma linolenic acid, which helps fight inflammation
Arthritis-Fighting Foods
Brocoli
Citrus fruits
Fatty fish: halibut, salmon, and tuna
Low-and nonfat dairy products
Whole grains
A DIET TO FIGHT ARTHRITIS
The pain and stiffness of arthritis come on gradually and are often at their worst in the morning or after activity, but don't ignore persistent symptoms. It's important to see a doctor who can recommend the best treatment for your particular type of arthritis. Osteoarthritis, rheumatoid arthritis, and gout are among the most common arthritic afflictions, and each may respond to certain nutritional measures.
Osteoartritis This most common form of arthritis is caused by wear and tear on cartilage, the shock-absorbing material between the joints. Vitamin C appears to protect joints from damage cused by free radicals-unstable molecules in the body that can cause inflammation-and may help generate collagen, which enhances the body's ability to repair cartilage damage. To get enough vitamin C, eat citrus fruits, strawberries, peppers, and brocoli. Other nutrients that produce collagen include vitamins A (found in liver and Cheddar cheese), B6 (wheat germ and white-meat turkey and chicken), and E (sunflower seeds and almonds), along with copper (whole grains and seafood) and zinc (red meat, oysters, and pumpkin seeds). Though some researchers question their safety and effectiveness, supplements of glucosamine and chondroitin, two cartilage-building compounds, have been shown in certain studies to relieve pain with few side effects.
Rheumatoid Arthritis This more serious form of the disease occurs when the immune system attacks the body, causing swelling of the membrane that lines the joints and eventually eating away the joints' cartilage. Omega-3 fatty acids in cold-water fish such as salmon, tuna, halibut, and sardines may prove particularly helpful in reducing stiffness and tenderness and improving overall joint function. Gamma linolenic acid, an oil derived from evening primrose and horage seeds, also helps fight painful inflamation.
Gout One of the best remedies for this form of arthritis is to drink lots of water. Gout is characterized by excess amounts of uric acid, a by-product of the kidneys. When the kidneys are unable to properly excrete uric acid, it builds up in the body and may crystallize around joints, causing pain and swelling. Water dilutes uric acid bloodstream and helps flush it out of the body. Cherries contain compounds called flavonoids that may also lower levels of uric acid.
FOODS TO AVOID
For some arthritis sufferers, wheat, corn, and nuts cause flare-ups of symptoms. The same goes for the nightshade family, which includes tomatoes, potatoes, bell peppers, and eggplant. All contain tiny amounts of solanine, a chemical that is poisonous in large that even such a small amount of it may cause inflamamation.
HOW TO AVOID OUR SKIN FROM CANCER?
Save Your Skin
Beware of the sun! warns that anyone who has enjoyed even short periods of sunbathing should see a doctor regularly. If you are one of those people who spends a great deal of time in the sun, or spent time in the sun, should see a dermatologist once or twice a year. It's serious stuff, absolutely, especially now, summer are on the way.
According to the American Cancer Society, there are three types of skin cancer. Basal or Aquamous cell cancers are considered to be less serious than Melanoma, the most severe and deadly form. About 1 million American learn that they have skin cancer.
Skin cancers occurs when the epidermis, or outer layer of skin, grows abnormal cells uncontrollably. The most common froms are easily treated, but a third type, melanoma, is extremely virulent and can be fatal. Fortunately, all skin cancers are easy to detect.
Treatment
Standard treatment for basal cell carcinoma, the benign form of skin cancer, is removal of the tumor through surgery or freezing. When dealt with early, these tumors rarely pose a problem once removed.
Conventional treatments for these skin conditions typically deal with the problem once it has emerged. The solutions consists mainly of medicated topical creams and ointments to clear the infected area. However, these may produce side effects, given that the medications often contain antibiotics, steroids, and hormones. Further, since they do not address the cause of the problem, their effects are usually temporary. Natural solutions, on the other hand, are simple. They do not produce side effects, but rather focus on prevention so that individuals may lessen their susceptibility to the problem.
Other foods on the front lines of the cancer war:
Soy Products Soybeans, tofu, miso, tempeh, and soy milk contain cancer-fighting compounds known as phytochemicals, as do many fruits, vegetables, and other plant foods.
Whole Grains Bread, cereal, and side dishes made from whole oats, wheat, and rice contain folic, fiber, and the antioxidant mineral selenium, all of which are known to help ward off cancer. Research suggests that selenium, also found in Brazil nuts and garlic, may specifically protest against skin cancer.
Fish Many types of oily, cold-water fish, such as mackerel, salmon, and tuna, feature the antioxidant powers of selenium and are also rich in omega-3 fatty acids, which may reduce your general cancer risk.
Flaxseed Oil Made from the brown seeds of the flax plant, flaxseed oil is also rich in omega-3 fatty acids. Adding its nutty, buttery taste to salads or sprinkling it on food may specifically help reduce the risk of skin cancer.
HELPFUL SUPPLEMENTS
Although a balanced diet of vegetables, fruits, grains, and nuts provides a wealth of antioxidant protection, supplements may be necessary to ensure that you get adequate amounts. Following are some supplement suggestions:
- ECGC: Epigallocatechin-gallate is a powerful antioxidant that some researchers believe may be the most potent cancer-fighting compound yet discovered. The main dietary source is green tea, but it is available in capsules and tablets. Suggested daily dose: Two 250-mg. pills.
- Selenium: This antioxidant works with vitamin E to protect cells. It's available in most plant foods, but amounts vary widely depending on selenium content of soil. Suggested daily dose:100-200 mcg.
- Vitamin E: Suggested daily dose: 100 IU.
- Fish oil capsules: These provide omega-3 fatty acids. Suggested daily dose: 3,000 mg.
CAUTION
It's very important to examine your skin often for any irregularities, which may be signs of a precancerous skin condition. Ask a friend or spouse to check areas that you can't see. If you notice any moles that look different on one side than another, have irregular edges or color, or are larger than the diameter of a pencil eraser (6 mm.), see a dermatologist or your doctor right away.
How To Reduce Risk Of Stroke
Nearly 160,000 people fall victim to fatal strokes each year, making these episodes the third-leading cause of death in the United States after hearts disease and cancer. A third of all strokes take place in just 10 percent of the population, among those who have a set of five risk factors: high blood pressure, elevated blood cholesterol, abnormal glucose tolerance (a sign of of diabetes)' smoking, and left ventricular hypertrophy, a heart abnormality. A checkup with your doctor can help determine which if any of these might be a problem for you. The good news is that many of these risk factors are within your power to control. Your best weapon, then, is prevention: You can lower your risk of stroke with healthy lifestyle measures that include giving up smoking, being physically active (perhaps taking a daily walk), and following a well-chosen diet, one that is designed to keep your blood pressure, cholesterol, and weight at healthy levels.
Stroke-Fighting Foods
Bell and chili peppers
Fish: salmon, tuna, trout, swordfish, and mackerel
Fruits: bananas, cantaloupe, cranberries, and mangoes
Leafy greens: romaine lettuce, kale, and Swiss chard
Legumes, nuts, and seeds
Onions and garlic
Whole grains
Strike Out Stroke
One of the first steps in reducing your stroke risk is to eat a diet rich in fruits and vegetables, which offer proven stroke protection: They are naturally low in fat, so they don't contribute to fatty blockages that can impede or weaken arteries and cause them to rupture. Plant foods are extremely high in fiber, which carries fats and excess cholesterol out of the blood. They are rich sources of potassium and magnesium, which help control high blood pressure. And fruits and vegetables contain antioxidants, such as vitamin C, that protect cells from damage. Vitamin E, another antioxidant, also reduces the "stickiness" of blood cells, which makes them less likely to clump together and clog arteries. In one study, people who ate about 9 servings of these foods per day were up to 30 percent less likely to fall victim to strokes than people who ate less produce.
A Concentrated Effort
Because stroke is so common and so serious, researchers have looked closely into how diet can lower risk. Many of the nutrients and properties they've identified as important are concentrated in fruits and vegetables. Certain types of fish and various grains and seed also contain special substances that can help control blood pressure and reduce blood's tendency to form clots. Here's what you get in specific categories of food:
Grains, Nuts, and Seeds Oats, oat bran, and other grains contain soluble fiber to guard against fat buildup that can weaken arteries and increase their chances of rupturing. Sunflower and pumpkin seeds, almonds, and peanuts (including nut butters) are good sources of vitamin E, a nutrient that helps fight the formation of blood clots.
Fruits and Vegetables Bananas, mangoes, green beans, and potatoes contain healthy amounts of potassium, a mineral that keeps blood pressure from climbing. Leafy greens like Swiss chard and kale also provide magnesium, which helps maintain safe blood pressure levels. They also contain a lot of vitamin E. Chili peppers contain antioxidants that can prevent stroke-including blood clots.
Cold-Water Fish Scientists attribute the low rates of heart disease and stroke found among native Greenland men to the high amounts of cold-water fish they consume. Fatty fish like salmon, tuna, sardines, and swordfish are rich in omega-3s, essential fatty acids that can lower bad LDL cholesterol and lessen the tendency of blood cells to stick together.
Onions and GarlicThese and other members of the allium family, such as leeks, containsulfur compounds that thin the blood and help keep blood pressure down. Research also suggests that they can lower high cholesterol levels.
Red Wine and Black TeaSubstances called flavonoids, found in red wine and black tea, appear to protect arteries from damage and help blood resist clotting. Because large amounts of alcohol can have the opposite effect, increasing risk of stroke and other problems. Red grape juice may be a good alternative to wine. If caffeine is a concern for you, choose decaffeinated varieties of tea.
Foods To Avoid
Salty, fried, and full-fat foods contribute to high blood pressure, high cholesterol, and elevated stroke risk. Marbled red meats, cuts rimmed in fat, and poultry with skin also raise risk due to their high cholesterol and saturated fat content. Tropical oils, such as coconut, palm, and palm kernel, are also saturated fats to be avoided. Use heart-healthy olive or canola oil when possible.
How To Brighten Your Mood
You've been through a hard day at work, your children are driving you to distraction, you've had a tiff with your spouse, you're just tired-all these kinds of situations can take the wind out of your sails and temporarily bring you down. In moments like these, your first instinct may be to reach into your refrigerator or pantry for comfort. If you do, remember sugar-and fat laden "treats" like doughnuts and cookies will only deflate you later: There are a multitude of great-tasting foods that are equally as delicious and comforting yet still provide you with the nutrients you need every day. Some of these foods may even help lift you up out of your mood.
EAT TO CHEER UP
Food can be a day-brighter simply because we enjoy it. In fact, researchers are increasingly recognizing that pleasure plays a large role in governing appetite and guiding food choices. Eating foods that you enjoy provides a sense of "treating" or "rewarding" yourself-just what you need when life is wearing you down. On a more practical level, pausing from a busy or difficult day to ahve a nutritious bite to eat can simply provide you with a much-needed break. Nutritionists have come to agree that even less healthful indulgences like potato chips or chocolate can occasionally be allowed into your diet as long as they're eaten sparingly. The key is to eat a balanced and varied diet and to pay attention to when your mood tends to flag. If you notice that your spirits fall at certain times of day, plan meals and snacks accordingly, and try to eat a variety of foods so that the body maintains a proper balance of the chemicals that can influence mood. Some good mood-boosting choices include complex and carbohydrates like whole-wheat toast or a light pasta salad, and complete proteins, found in a glass of milk or half a turkey sandwich.
Mood-Brightening Foods
- Beans, lentils, peas
- Breads:whole-grain toast, bagel, and wheat cereal
- Fish:tuna, herring, mackerel, trout, and shrimp
- Pasta such as linguini
- Peanut butter abd sunflower seeds
- Sweets, eaten sparingly
- Yogurt
How To Fight Fatigue?
What Is Fatigue?
Fatigue is a general feeling of tiredness or loss of efficiency. It's a normal reaction to lack of sleep, emotional strain, or poor dietary habits. Constant fatigue can also be a sign of an underlying illness requiring medical attention, such as depression, anemia, or diabetes.
If you're having a personal energy crisis, you have plenty of company: About a quarter of us will suffer occasional to chronic tiredness at one point in life or another. Fatigue is often due to simple lack of sleep, but stress, overwork, medications, lack of exercise, and a variety of medical conditions can all cause fatigue as well. If fatigue lasts for weeks and prevents you from functioning normally, you may have a more serious problem; you should see your doctor. In the meantime, use the power of food to kick-start your energy levels.
Carbohydrates To The Rescue
For optional vitality all day long, it's best to eat a balanced diet rich in complex carbohydrates. Eating carbohydrates-rich foods, such as whole-grain breads, pasta, and fruits and vegetables like broccoli, provides the body with instantaneous energy. That's because carbs are chemically more similar to glucose, the body's main fuel, and therefore break down more quickly than proteins or fats.
Ironclad Energy
In addition to carbohydrates, iron plays a vital role in energy levels. This important mineral is also involved in aiding enzymes that release energy in the body and in healthy immune function; if either of these processes is compromised, you're bound to feel the effects in the form of fatigue. Iron is also a critical element in the red blood cells' ability to carry oxygen through the body. The best sources of iron in food are meats-especially organ meats like liver-poultry, and seafood, so include moderate amounts of them in your diet. If you prefer, you can get iron from foods such as beans, spinach, and soy products. The iron in these foods, except for soybean hulls, is not as easy for the body to absorb, however, so you may want to eat vitamin C-rich foods at the same time to boost your iron intake. Cooking in iron pots also adds iron, especially when you cook acidic foods in them.
Fatigue-Fighting Foods
- Black beans
- Fruits: oranges, bananas, and strawberries
- Lean meats and poultry
- Seafood
- Soybeans
- Vegetables: broccoli, spinach, and potatoes
- Water
- Whole grains
Energizing Nutrients
Many other nutrients are also important to energy levels. Vitamins B6, and B12, found in whole grains, bananas, avocados, chicken, soy products, and seafood, help regulate energy. Antioxidant vitamins C and E can help ward off fatiguing illness. Look for C in citrus fruits, strawberries, cantaloupe, kiwi, and peppers; vitamin E is found in nuts and vegetable oils, sunflower seeds, whole grains, and spinach. Spinach, potatoes, and bananas are all rich in energy-boosting magnesium and potassium. Other energizers are:
Liquid Pick-Me-Ups Fatigue is often a sign of dehydration because the body depends on water to distribute and make use of iron and other fatigue-fighting nutrients throughout the body. Even if you're down as little as 1/2 cup, you could be suffering from water-related lack of energy. To keep your tank brimming, drink at least eight 8-oz. glasses of water a day and eat foods with significant water content, such as oranges, tomatoes, and watermelon, which are also good sources of energizing nutrients, such as vitamin C.
Herbal Energy Enhancers You can help meet your 64-0z. fluid goal with rejuvenating, caffeine-free herbal teas containing gingerroot or ginseng. (Don't count coffee as a hydrating drink, however; caffeine is a diuretic that removes water from the body.) Or, an inhalation of peppermint or basil essential oil will also help fight fatigue; you can put them in diffusers or misters, which you may be able to find in herbal supply shops and some health food stores.
Day-Starters One of the more important sources of iron and other fatigue-fighting vitamins and minerals is fortified breakfasts cereal, yet a quarter of us don't eat it or anything at all in the morning. Breakfast infuses the body with important nutrients to last the entire morning. Without it, the body's blood sugar levels drop and metabolism slows, both of which will make you tired. The vitamin C in a glass of orange juice or 1 cup of strawberries helps boost absorption of iron in cereal. Other beneficial combinations of energizing nutrients include a banana and a glass of orange juice, cereal topped with fruit, and fresh strawberries mixed in yogurt.
Foods To Avoid
Legions of fatigued people reach for a cup of coffee or a sugary snack, but the initial energy jolt of caffeine or sugar wears off and can leave you feeling more tired than ever. Fatty foods worsen fatigue because they take longer to digest. This extra time diverts nutrient-rich blood toward your stomach and away from other energy-hungry parts of your body, like your brain.
How To Overcome Insomia?
What is Insomnia?
Clinical insomnia occurs at least three nights a week for more than a month. There are two types:
- sleep-onset (difficulty falling asleep) and
- sleep-maintenance (waking up during the night and being unable to fall back to sleep, or waking up too early in the morning).
Most people look forward to bedtime as their respite from a busy day, but for many of us, nighttime is anything but restful. While all of us experience a restless night now and then, 27 percent of the population suffers occasional bouts of longer-lasting insomnia that may persist for weeks or months. Lying awake at night and spending daytime hours exhausted can reduce your quality of life, contribute to diminished health, and put you at a higher risk for accidents. But you don't have to take insomnia lying down: Sleep experts draw on many slumber-inducing techniques, and nutrition often plays a significant role in helping you get your Zs.
Dodging The Sleep Robbers
Insomnia-the inability to get enough sleep for you to feel refreshed during normal waking hours-is most often the product of an active mind. Common causes include stress, anxiety, and excitement. But certain foods and eating habits can also make it more difficult to fall asleep. The top culprit is caffeine, a stimulant found in coffee and many carbonated sodas, including some orange and lime flavors. Alcohol can induce dozing, but it may also disrupt sleep later in the night, and spicy foods may cause sleep-impairing stomach distress.
Seeking The Sleep Promoters
A number of nutrients may help promote sleep. These include iron, copper, and B vitamins, all found in meat, along with magnesium, available in beans and leafy, green vegetables. Eating habits can make a difference as well. For example, because eating draws blood away from the brain and into the gastrointestinal tract, a light snack before bedtime may help you feel drowsy, but overeating late at night can cause bloating or gas that may keep you from sleeping or may wake you up later.
Insomnia-Fighting Foods
Milk with Banana and Cereal
Vegetable
Brown Bread
- Bananas
- Cereals and pasta
- Leafy, green vegetables
- Lean meats
- Navy and pinto beans
- Tuna and other seafood
- Walnuts and cashews
- Whole-grain breads and muffins
Proactive Sleep Protection
In the wake of much recent attention, many people seeking to fall asleep faster have turned to supplements of melatonin, a synthetic version of a hormone in the body that regulates sleep. Because the long-term safety of melatonin supplements has not been established, however, experts advise that it's generally better to seek dietary relief for insomnia from nutrients and herbs. Your best choices for bedtime:
Tryptophan This amino acid has been described as nature's sleeping pill. In the body, it provides a building block for the neurotransmitter serotonin, which helps induce feelings of calmness and is involved with regulating sleep. The best way to boost your intake is to eat foods that are high in carbohydrates, such as cereal, toast, or bananas. High-protein foods such as milk and turkey contain greater amounts of tryptophan, but some experts say their other amino acids blunt tryptophan effects.
Iron and Copper These minerals assist in bodily reactions related to proper use of energy. Studies suggest that when the diet lacks iron and copper, it may be more difficult to fall and stay asleep. You can obtain these minerals from organ meats, fish, and other seafood such as clams, as well as from walnuts, cashews, lentils, and whole-grain products.
Magnesium Lack of magnesium may affect your ability to sleep by overstimulating neurotransmitters in the brain. Magnesium is found in pinto beans, navy beans, soybeans, pumpkin seeds, wheat germ, almonds, and leafy, green vegetables such as spinach and Swiss chard.
B Vitamins The body uses B vitamins-especially niacin-to help regulate many amino acids, including tryptophan and possibly melatonin. Good sources of the full range of B vitamins include lean meats and canned tuna.
Valerian This herb, renowned as a sleep aid for centuries, appears to interact with a neurotransmitter called gamma-aminobutyric acid to promote calmness. Valerian's soothing effect may lead to restful, refreshing slumber.
CAUTION
While having trouble sleeping isn't a dire problem in and of itself, even short-term insomnia can be a sign of an underlying problem such as a sleep disorder, depression, or anxiety. Many medical professionals recommend that if sleeplessness lasts longer than a week, interferes with how you feel or function during the day, or becomes troubling to you in any way, you should see a doctor.
WHAT IS PLAQUE?
ORAL HEALTH AND WELLNESS
Left untreated, tooth and gum problems can cause pain, limit the foods you can eat, ruin your smile and affect your overall health. Professional care is important. Regular check-ups can help find and treat problems early. However, the real key is prevention to avoid tooth and gum problems.
Plaque and young children should not be put to bed with a baby bottle of milk, formula, juice or a sweet drink, such as soda. If you must put your baby to bed with a bottle, fill it with plain water. When a baby's teeth come in, you should start gently cleaning them every day with a baby's toothbrush and water. It's best to clean them right before bedtime. When your child is 2 to 3 years old, and is able to spit out after brushing, you can start brushing with a peasized drop of fluoride toothpaste. Children need supervision with tooth brushing until 7 to 8.
DENTAL SEALANTS FOR CHILDREN
Dental sealants are a simple, painless way to help prevent decay. Sealants are thin, plastic coatings painted on the chewing surfaces of the back teeth, especially permanent molars. Children should get sealant on their permanent molars as soon as the teeth come in - before decay attacks the teeth. The first permanent molars come in between the ages of 5 and 7. The second permanent molars come in when a child is between 11 and 14 years old. Consult your dentist about sealants during your child's first dental visit.
TOBACCO -- NEED MORE REASONS TO QUIT?
Both smoking and the use of smokeless ("spit) tobacco significantly increase the risk of developing oral cancer. Smoking is also a significant risk factor for gum disease.
To learn more about prevention and avoiding dental problems, please ask your dentist.
7 SURPRISING FACT ABOUT TEETH
Did you know that chocolate is good for your teeth and orange juice is bad?
Here are seven surprising facts about your teeth.
- Brushing is good for bleeding gums. It helps remove the buildup of plaque, which may be the cause of the bleeding.
- Kids shouldn't suck their thumbs because it can harm theit teeth. New York dentist Dr. Mark Liechtung says that front teeth can be affected if the sucking continues after age 3 or 4.
- Drinking fruit juice can damage teeth. It contains acid that can erode healthy teeth. Avoid giving a child fruit juice later in the day, close to bedtime.
- Pregnancy affects the condition of your teeth. Liechtung says the hormones from pregnance can cause gum disease.
- Chocolate protects against tooth decay! Japanese researchers found that the cocoa bean actually has antibacterial powers. But chocolate also contains sugar so rinse or brush your teeth after eating it.
- Dentures need to be replaced every five years. Liechtung says they may last far longer than that if the wearer hasn't gained or lost a significant amount of weight.
- Flossing prevents heart disease. The American Academe of Periodontology says people with gum disease have almost twice the risk of fatal cardiovascular disease.
WHAT WOMEN NEED TO KNOW ABOUT DEPRESSION
WHAT IS DEPRESSION? (Part 1)
Life is full of emotional ups and downs. However, when the "down" times are long lasting or when they get in the way with your ability to function, you may be suffering from a common, serious illness-depression. Clinical depression affects mood, mind, body, and behavior. Research has shown that in the United States about 19 million people suffer from depression. Treatment can alleviate the symptoms in over 80 percent of the cases. Yet, because it is often not recognized, depression continues to cause unnecessary suffering.
Although depression affects both women and men, women experience depression at roughly twice the rate of men. Researchers continue to explore how special issues unique to women-biological, life cycle, and psychosocial factors-may be associated with women's remain unclear. Many women exposed to these conditions do not develop depression is a highly treatable illness.
Depression affects the way you eat and sleep, the way you feel about yourself, and the way you think about things. A depressive disorder is not the same as a passing blue mood. It is not a sign of personal weakness or a condition that can be willed or wished away. Without treatment, symptoms can last for weeks, months, or years. The right treatment, however, can help most people who have depression. The symptoms of depression vary from person to person, and the strength of the symptoms depends on the severity of the depression. Depression causes changes in thinking, feeling, behavior, and physical well-being.
Continue Part 2
Get The Sleep You Need
What Is The Sleep Cycle?
Your cycle through five sleep stages several times during the night. The first four are progressively deeper. As you ease out of deep sleep, you enter the lighter REM (rapid eye movement) sleep, then start over again. We spend 30 percent of our sleep time in the deepest stages.
Sleep well last last night? According to experts, the answer is often no, even when we think our slumber is good. A good night's rest isn't just a matter of spending enough hours in bed or avoiding insomnia. It's also important that the sleep you do get is of good quality.If your sleep is fitful or if you suffer from brief awakenings through the night, you may not be getting the restorative rest you need. People have long taken simple dietary measures to promote good sleep, and many of these can indeed help ensure that you wake up feeling refreshed and revived.
A Basic Necessity
Scientists are still trying to learn the specific ways in which sleep affects the body and why people need it, but they have established this basic truth: Sleep is necessary for our physical and mental health, especially for our immune and nervous systems. Too little sleep leaves us feeling drowsy, impairs memory, makes it difficult to concentrate, interferes with problem-solving ability, and hinders physical performance.Fortunately, if you're somewhat sleep-deprived, just one night of high-quality sleep should refresh you completely.
Influences On Slumber
Many factors influence sleep quality, including noise, light, temperature, and your sleep schedule. Most people sleep better when bedtime and wake-up time occur at the same time each day and when the bedroom is quiet, dark, and cool. Exercise regularly, and no closer than four or five hours before bedtime, to avoid alertness and to help your body cool down. Just as important, what-and when-you eat can also have a significant impact on sleep quality; some foods can promote restful sleep and others may inhibit it. Nutrients like magnesium, calcium, zinc, B vitamins, and complex carbohydrates can help you sleep better, while fat, caffeine, and alcohol tend to inhibit or disrupt deep sleep.
Best Bedtime Snacks
- Banana
- Cold cereal with milk
- Crackers and cheese
- Decaffeinated herbal tea
- English muffin
- Half a turkey sandwich
- Oatmeal
- Whole-grain toast with peanut butter
A Snooze-Inducing Diet
You can help yourself sleep better at night by eating the right things during the day. A well-balanced diet includes nature's sleep aids:
- magnesium, found in meats, seafood, greens, and dairy products; and
- B vitamins, found in meats, whole grains, bananas, beans, potatoes, and broccoli.
- A light, well-planned bedtime snack may also encourage a restful night. To help ensure that you get good-quality sleep, aim for these nutrients, which can help promote restful slumber:
Complex Carbohydrates These essential starches encourage sound sleep because they trigger the production of serotonin, a brain chemical that calms the mind and helps govern the brain's sleep/wake cycle, making you feel tranquil. To start the process of winding down, serve bread, pasta, potatoes, and rice at dinner. all high in complex carbs. For a bedtime snack, choose an English muffin, toast, or cereal with milk.
Minerals Magnesium and calcium work together to help muscles relax and contract, and play a role in stimulating and calming the nerves. Zinc and magnesium may help control restless legs syndrome, an aching or fidgety feeling in the legs that can cause chronic sleeplessness. It's known that poor sleep can rob the body of magnesium, which may in turn make it harder to deal with nighttime anxiety. Good sources of magnesium include green, leafy vegetables like spinach, whole grains, peas, nuts, and dried beans.
B Vitamins Studies have found that an increased intake of a number of B vitamins, including B6, thiamin, and folic acid, may improve sleep. These vitamins help regulate amino acids, including tryptophan, which is necessary for production of serotonin. They may also influence the action of melatonin, a hormone-like compound that helps regulate sleep patterns. You'll get ample amounts of the B vitamins in small portions of lean red meat.
Herbal Nightcaps Some herbs are thought to have soothing properties that help promote sleep. Reach for teas like chamomile, hops, lemon balm, catnip, fennel, melissa, passionflower, primrose, rosemary, skullcap, and valerian.
Food For Thought
Drinking warm milk has long been thought to promote sleepiness, but science can't vouch for it. In theory, milk should work because its proteins contain the amino acid tryptophan, which helps produce the soothing brain chemical serotonin. Instead, however, other amino acids in high-protein foods like milk compete with each other for absorption, blocking any serotonin-boosting effect.
WHAT IS HIGH BLOOD PRESSURE?
HIGH BLOOD PRESSURE
Blood pressure, the force exerted by blood against artery walls, is recorded as two numbers: systolic (the peak force, as it's pumped by the heart) over diastolic (the weaker force, between heartbeats).
High blood pressure (hypertension) occurs when the pressure of your blood against the artery walls is higher than normal. Physicians rate blood pressure for adults ove 18 in the following categories:
- Normal blood pressure is less than 120/80
- Prehypertension is 120/80 to 139/89
- Stage 1 (moderate) hypertension is 140/90 to 159/99
- Stage 2 (severe) hypertension is 160/100 or higher
Risk factors for high blood pressure
- Being overweight
- Having an inactive lifestyle
- Having too much sodium (salt) or not enough potassium in the diet
- Drinking too much alcohol
- Having a family history of high blood pressure
- Using certain medications, including birth control pills, steroids, decongestants, and anti-inflammatories
DIET FOR HYPERTENSION PREVENTION
1. Maintain a healthy weight. This is especially important if you tend to gain weight around the waist rather than in the hips and thighs. A weight loss of only 10 pounds can lower blood pressure.
2. Follow the Dash (Dietary Approaches to Stop Hypertension) eating plan:
- Eat 8-10 servings of fruits and vegetables each day.
- Eat 2-3 servings of low-fat dairy products each day.
- Limit the amount of saturated and total fat you eat. Saturated fat is found in animal products (milk, cheese, and meat). Limiting these foods will help you lose weight and also lower your risk of heart disease.
3. Exercise regurlarly. Be physically active at least 30 minutes on most days of the week. This will help lower your blood pressure (and may also help you lose weight).
4. Limit your sodium intake to 1,800 to 2,400 mg per day. Too much salt in the diet can be a problem for some people.
5. Stop smoking or using other tobacco products. Tobacco use increases your risk of heart disease and stroke.
SHAKE THE SALT HABIT
Another mineral also plays a role in blood pressure-but this one is cast as a villain. Study after study has linked a high intake of sodium, the major chemical component of salt, with higher blood pressure. Many packaged and processed foods are high in sodium, making a diet rich in fruits and vegetables critical. In fact, one reason potassium helps fight hypertension is that it helps rid the body of excess sodium. Some particularly good bets include:
Fruits For potassium content grab a banana -each one offers at least 400 mg., about 13 percent of the Daily Value. Other fresh fruits, including honeydew melons, apricots, and pears, also provide healthy amounts of potassium, as do dried fruits, like prunes and raisins. For vitamin C, reach for citrus fruits, such as oranges and grapefruits, peaches, and cantaloupe.
Vegetables Potatoes offer a wealth of potassium (one whole baked potato offers about as much as a banana), as do spinach, carrots, and ,mushrooms. Leafy greens like okra and kale provide ample amounts of calcium and magnesium, whose role in the fight against hyperstension is not yet clear. Just a half-cup of red pepper strips nets you more than a day's worth of vitamin C. Other good sources of Vitamin C include green peppers, kohlrabi, and tomaotes.
Dairy Foods Your best for calcium is low-fat dairy products, including milk, cheese, and yogurt. Calcium-fortified soy products offer blood-pressure benefits for people who can't or won't drink milk. Both dairy and soy products also contain hypertension-fighting magnesium. Some believe that potassium and protein account for dairy's ability to help lower blood pressure.
Herbs and Spices Instead of salt, cook with herbs, spices, and salt-free seasoning blends to flavor food. For example, season lean beef with bay leaves, sage, or thyme. For Meat, try garlic and rosemary. Sprinkle some lemon juice and fresh minced garlic on steamed green beans. In fact, garlic deserves a regular place on the menu; studies show that it helps lower pressure.
FOOD FOR THOUGHT
Some people consider celery a good food for controlling hypertension because it has substances that relax blood vessel walls. The problem is that celery also contain a good deal of sodium (52 mg. per half-cup), which increases blood pressure in salt-sensitive people. In fact, it's believed that most people with hypertension are salt-sensitive. For them, celery is best avoided.
How to Beat Stress?
How to Beat Stress?
What Is Stress?
What Is Stress?
Stress situations that occur in our daily life may cause people to feel irritated, threatened or anxious- a set of emotions that are collectively referred to as stress. Many people become stressed when they are involved in conflicts, worried about problems or pressed for time. The body interprets these pressures as a threat to our life. In response, the pituitary gland signals the adrenal glands to release adrenaline, noradrenaline and cortisol-hormones that prepare the body to fight or flee. As a result, muscles tense, alertness increases and heartbeat, respiration and blood pressure escalate. Though these effects enable the body to react quickly when faced with true danger, a body in a constant state of stress begins to lose its capacity for defense. Lack of sleep and exposure to excessive noise make coping with stress more difficult.
The Fight-Or-Flight Factor
When stress strikes, the body perceives a threat and gets ready for action. Blood flow is diverted to the muscles, preventing the rest of the body from properly absorbng vitamins, minerals, and water. With no physical attacker to fight or flee from, this physical "pumping up" has no outlet, which compromises normal body function and, over time, may adversely affect your health. Stress can cause fatigue, lower immunity, and raise blood pressure, making it a risk factor for a variety of problems, including infections, constipation, sexual dysfunction, depression, and heart disease.
Stress-Fighting Foods
- Apples, oranges, strawberries
- Eggs
- Fresh vegetables: asparagus, brocoli, brussels sprouts
- Herbals teas: ginseng, chamomile
- Lean ,eats
- Low-or nonfat dairy products
- Whole-grain breads
Subscribe to:
Posts (Atom)