Recipe for Health

Feel prosperous

2007-12-18T04:07:00.000-08:00

Inner health leads to external beauty, and inner prosperity leads to external riches, or so says Marilyn Jennet.

Everything You Need to Know About Cavities

2007-12-16T06:25:00.000-08:00

The pain definitely tells us when we have cavities, but few of us understand why we get them. You likely know that poor dental hygiene causes cavities, but do you understand why not brushing or flossing causes cavities?

In order to understand all that's involved in the making of a cavity, you've got to first understand the key players. Those players include saliva, pellicle, plaque and calculus and each resides in the mouth.

Saliva is really important when it comes to protecting teeth and keeping our mouths healthy. Saliva keeps teeth, gums and other tissues inside the mouth lubricated and moist. Saliva helps break food down while eating, and afterwards it washes away some of the bits of food that get stuck on teeth. Saliva also can neutralize acids which lowers the amount present in the mouth. Interestingly, it can even help protect us against certain viruses and bacteria.

If you've ever noticed a slippery feeling on your teeth right after you brush, that's the result of proteins in saliva called pellicle. Pellicle coat teeth after brushing by absorbing into the surface. The pellicle gives teeth an extra layer of protection against decay-causing acids. Unfortunately, bacteria and microorganisms can easily attach to the pellicle and this is actually the stage during which plaque begins to develop.

If you were to look at the white sticky substance on your teeth through a microscope, you'd realize that plaque consists of yeast, microorganisms, bacteria, protozoa, mycoplasmas, white blood cells, food particles, body tissues and viruses.

If people realized that, surely they'd do a better job brushing and flossing! Several hours after brushing is when plaque starts to develop and in just one hour, a good amount will accumulate. If left untouched other microorganisms join the mix, thickening the plaque and turning on its destructive powers.

Bacteria are in the mouth too and they're always present in both good and bad form. The good bacteria help us fight colds and other illnesses. The bad intensify the tooth decaying process. Streptococcus mutans is the worst, producing acid while attaching to teeth. Lactobacillus only can attach to plaque so it doesn't do quite as much damage. Several other bacteria located inside the mouth contribute to tooth decay and periodontal disease.

To summarize, decay begins when bacteria start attaching themselves to the pellicle. Six or so hours later, plaque begins to form. The bacteria present in your mouth produce acids, and these acids, by throwing the pH balance of your mouth out of balance, cause tooth decay. In the case of tooth decay, a process called demineralization begins when the pH level inside the mouth drops below 5.5.

Remember, this chain reaction begins the moment you finish brushing your teeth. But brushing is what continually returns the pH level in your mouth back into the range of 6.2 and 7.0, which is considered neutral. That's why brushing and flossing are so important in fighting tooth decay.

We will further elaborate on the importance of a neutral pH level in preventing tooth decay.

We have introduced you to the key players involved in tooth decay and touched on the importance of maintaining a neutral pH level inside the mouth. This next part will elaborate on pH balance, the different types of cavities and what you can do to prevent tooth decay.

You'd never have to worry about tooth decay if you didn't eat. Of course, you wouldn't have to worry about much because you would die. But eat we do, every day, and the foods we choose aren't always the best.

When we eat carbohydrates, the body breaks them down into sugars including sucrose, fructose, maltose, dextrose and glucose. Fermentable carbohydrates actually begin breaking down in the mouth (as opposed to the digestive tract where other foods begin the process). If you eat cookies, cake, chips, crackers, candy, sugary drinks and cereal you are eating fermentable carbohydrates.

When the sugars in these foods interact with the bacteria in the mouth, acids are produced. Acids are what cause a drop in pH level. When pH drops to 5.5 or lower, the drop causes the minerals inside the teeth to start dissolving. This is demineralization.

This loss of minerals weakens teeth. The damage will continue for as long as pH is at or lower than 5.5. Remember brushing teeth returns pH to a neutral level, between 6.2 and 7.0 which is why brushing is so important in preventing tooth decay. Some of the bacteria inside your mouth love sugar so as long as sugar is present, these bacteria keep producing more and more acid.

Tooth decay begins inside the tooth, as demineralization takes hold. Remineralization from fluoride and saliva can defend against decay at this early stage. If left untreated though, the spot where the decay began grows. Once the decay spreads through to the enamel, the damage cannot be reversed. You've now got a cavity.

With a break in the enamel, food particles can get inside the tooth and cause pain. That's when you'll show up at the dentist begging for help. The dentist will clear away the debris and decay and fill the cavity. If you don't get the cavity filled, the decay can spread into the dentin and even to the pulp and the nerves.

Acute caries (the proper term for cavity) develop quickly, in just a few months. Children whose enamel tends to be weaker and young adults are more prone to acute carries. Chronic carries take longer to progress, and sometimes don't progress much at all. Older individuals are more prone to this type of cavity. When decay forms in the roots, root caries develop and they too are more common in older individuals. When decay continues to form even after a cavity has been filled or a crown has been put into place, that is called recurring decay.

Only you can prevent cavities and it's not that hard if you brush and floss regularly to remove bacteria, drink fluorinated water, seal the teeth that are most vulnerable, and limit your intake of fermentable carbohydrates.

Aromatherapy and Resins

2007-12-13T03:56:00.000-08:00

The term that is more commonly associated with aromatherapy resins is incense. Resins, or incense, have long been an important part of history. Widely used for ceremonial purposes in many ancient eastern and western civilizations, use of incense today, while still popular, is not nearly as common as is the use of perfumes and products containing fragrances.

Most resins come from tree bark. Resins are the gum-like substance that extrudes from a tree when its outer layer has been damaged. They're actually unsaturated hydrocarbons that harden when they come into contact with air. In their natural state, resins can be semisolid or solid. Resins help trees and some other flowers, roots and seeds during the process of healing.

Obtaining resins is very simple. All you have to do is cut into the bark of a tree and soon thereafter, the thick, sticky substance will emerge. Removing tree bark resins is easy as well - just scrape them away using a shape object.

Because they are so thick, they're difficult to work with. That's the primary reason why they are not commonly used in aromatherapy sessions. Their thick and sticky characteristics prevent them from being mixed with carrier oils. In their hardened states, resins can be burned. This is accomplished by breaking off a chunk of resin, placing the chunk into a diffuser and lighting the corner. When ignited, its fragrance will emerge. Chunks of resins can also be ground into a powder.

More often than not however, resins are processed into oils. Resins cannot be dissolved using water, but they can be dissolved using chemical solvents and a steam distillation process. Resinoids are a viscous byproduct of this type of extraction process. When dissolved into odorless high-quality alcohols, resinoids are then used in the manufacturing of perfumes.

Frankincense and myrrh resins have a long and well-known history. They were two of the three gifts given to the baby Jesus by the Three Wise Men. That these resins were given to this miracle child gives you a sense of how valuable these scents were thousands of years ago. In fact, these resins were more valuable even than the gold presented by the third Wise Man. These resins are still popular and readily available today.

Frankincense, which comes from the leafy Boswellia Thurifera forest tree, is used as a way of helping to soothe and purify the spirit and alleviate fears. This aromatherapy resin can help a person to relax as its fragrance is inhaled. Its fragrance can best be described as a mixture of sweet and spicy and amazingly fresh.

The resin myrrh has been used throughout history as a way of fortifying and strengthening a person's spirit. People use myrrh today to help promote feelings of happiness and confidence. Some people believe that myrrh can help with physical healing as well. It is also said to be effective at encouraging the growth of new cells. That's why many people use this aromatherapy resin as a way of prolonging the aging process.

Ideas for Bedrooms and Bedding

2007-12-11T14:42:00.000-08:00

Some ideas to help you choose essential furniture and to decorate your bedroom in style. After all, this is the place where you sleep and, as you spend a third of your life sleeping, it should be comfortable.

Understanding Diffusion

2007-12-07T01:21:00.000-08:00

To be effective, essential oils must be disbursed throughout the environment. In the world of aromatherapy, the proper term for this type of disbursement is diffusion. There are many ways aromatherapy oils can be diffused including several methods that make use of items you likely have lying around the house. Commercial solutions are items that have been created especially for the purpose of diffusing aromatherapy oils and they're available for purchase.

Overview of commercial aromatherapy diffusion solutions

A lamp ring fits on a light bulb. This popular option is made using terra cotta. The lamp ring has a groove into which essential oils are placed. When the lamp is turned on, the heat from the bulb heats the ring which heats the oils. As oils are heated, they're diffused into the environment.

Also made from terra-cotta, clay pots are another type of inexpensive commercial solution. Essential oils aren't heated. They're simply poured into and stored within the pot. To operate, you remove the cork and the aroma from the oils is released.

A candle diffuser is a self-contained unit that utilizes a small candle as a heat source and a tray for holding oils. When the candle is lit, the heat from the flame warms the oils which then release their aromas. Candle diffuser styles abound but as with all diffusers that utilize heat, there is the potential of degrading the oil's properties.

Fan diffusers don't utilize heat and are more efficient at disbursing an aroma. Essential oils are placed onto an absorbent pad which is then inserted into the appropriate fan opening. Cool air blows over the pad, picks up the scent and carries it throughout the room. Electric or battery-operated, they're portable but can be noisy. To be effective, it's important to look for a fan large enough to accommodate the room size.

An electric heat diffuser is a unit that first heats oils and then uses a built-in fan to diffuse them.

The most sophisticated (and expensive) aromatherapy diffusion product is the nebulizer. This 3-part system consists of an electric pump, glass container and a tubing/cork. The pump forces small amounts of essential oils through the twisted glass. This action breaks oils into tiny droplets which are then disbursed throughout the room. The oils aren't degraded, just reduced in size, which helps to maximize aromatherapy benefits.

Overview of household aromatherapy diffusion solutions

If you'd rather not spend any money on diffusers, you can easily make your own or you can use candles. The simplest household diffusion system needs only a tissue and oil. Onto the tissue place several drops of essential oil and position tissue nearby. Aromas are released from the tissue with movement. Although effective, the aroma released isn't very strong and doesn't last long.

Steam diffusion is quick and needs just boiling water and essential oils. All you do is place about 10 drops of oil into boiling water. The steam carries molecules of evaporated oil throughout the room.

Using candles to diffuse aromas is easy too. Light a candle and allow to burn for a few minutes. This will melt some wax around the base of the wick. Blow out the flame and add a few drops into the melted wax. Reignite the wick so the aromas can start dispersing throughout the room.

Although steam diffusion and candles are effective household diffusion methods, the aroma released isn't long-lasting and the heat can damage the properties of the oils.

Tooth Whitening

2007-12-04T02:00:00.000-08:00

Tooth whitening is all the rage, with teeth looking whiter and brighter than ever before. Strictly cosmetic, this dental treatment improves the appearance of teeth by lightening stains and other discolorations. There are many reasons why teeth stain and turn yellowish in color, but the biggest culprits are the things people do every day – drinking coffee, tea and non-clear soda and smoking cigarettes. The pores on the enamel take hold of these stains which is why regular brushing can't remove them.

Age is also a factor in tooth staining and discoloration. And sometimes, teeth stain from the inside rather than from the out. Excess fluoride and certain medications can cause these intrinsic stains. Tooth whitening, a process that needs to be repeated regularly, works on the stains on the outside of the teeth.

Teeth whitening can be done while at the dentist's office or it can be done while at home. At home, you can use whitening products available at your local pharmacy or you can use custom-made trays and solutions that are prepared by your dentist. Each requires a series of whitening procedures of varying lengths. If you're interested in having your teeth whitened, it's a good idea to discuss with your dentist the benefits and disadvantages of each method.

Before teeth whitening can begin, teeth must be cleaned by a dentist or dental hygienist and all cavities will need to be filled. Receding gum can cause a problem if it has receded so much that the roots are exposed. Because there's no enamel on roots, whitening won't take hold. Whitening also won't work on teeth that have crowns or veneers.

How teeth whitening woks

To whiten teeth, trays are loaded with a solution made with hydrogen peroxide. The trays are similar in look and shape to a mouth or night guard. The solution-filled trays are positioned over the top and bottom rows of teeth and they remain in place for one to two hours. Or if the whitening is done at home, overnight.

Sessions can be shorter when done at the dentist's office, but the patient needs to return for several visits. When done in the office, the dentist is right there to monitor the process. If done at home, care must be taken when inserting and wearing the mouth guards. If any of the solution leaks, it may irritate the gums.

In theory, the longer you keep the solution on your teeth, the whiter they'll become. However, some types of discoloration are difficult to remove. There are some whitening products that are only activated when they come into contact with a light or heat. Those are best used under the supervision of your dentist.

Whitened teeth can last just one month or 6 months or longer. The more you avoid the substances that cause staining, the longer the process should last. The only side effects of teeth whitening are possible gum irritation and temporary sensitivity. Overall the process is very safe however those who are pregnant should avoid teeth whitening. To date, studies on how or if whitening agents affect a developing fetus have not been conducted.

Essential Oils and Aromatherapy

2007-12-04T01:56:00.000-08:00

Aromatherapy is all about essential oils. Essential oils are naturally-occurring oils that have been extracted from the various parts of different plants including the leaves, the bark, the stem, the flowers, the fruits and even the roots. Essential oils are not to be confused with perfumes which frequently are manufactured using a variety of ingredients, many of which are synthetic and do not provide the same types of mind and body benefits.

There are several commonly used methods of extracting the essential oils from plant matter. The oldest method and the one that is still the most commonly used is distillation. In this process, the plant material is heated. The volatile components are then able to be condensed and collected from the vapors that result. Maceration, enfleurage, solvent extraction and expression are other methods used to extract essential oils from plant matter.

Something interesting about essential oils and something many people don't realize is that there are different qualities of essential oils. While there is no formal grading system for these essential oils, where and how the plant was grown can have a significant impact on the quality of the oils that are extracted. Environmental conditions such as the weather and soil quality will impact the harvest as will the actual time of harvest, the farming methods used during planting and harvesting, and believe it or not, the way the plant material is treated after it has been harvested.

Essential oils contain a number of different chemical components and it is these components that influence the various effects on the body. While this sounds dangerous, it really isn't as our bodies naturally produce and utilize many of these chemical components. First and foremost, essential oils stimulate our sense of smell. From there, the chemical components go to work, stimulating or sedating the different systems within our bodies.

For example, the chemical component ester acts as a sedative, a calming agent, an anti-fungal and an anti-inflammatory. Esters are found in lavender, chamomile, bergamot and sage. Ketones promote new cell growth and help wounds heal faster and they're found in rosemary, camphor, sage and eucalyptus. Alcohols act as diuretics, they kill bacteria, energize and stimulate the body. Tea tree, ginger, rose, rosewood, peppermint, sandalwood and patchouli are some of the plants that contain alcohols.

The methods used to extract essential oils from plants produce highly concentrated oils. Therefore, you need only a very small quantity to reap the benefits. Oftentimes, concentrated essential oils are first diluted and then inhaled or absorbed. This makes economical sense, especially when you realize that essential oils can be expensive. When you begin shopping for essential oils, you'll also notice that many are sold as blends of different oils. Buying blended essential oils can save you a good deal of money. It's also very easy to create your own essential oil blends, and doing so can be more fun.

Dry Eye Syndrome

2007-11-27T00:07:00.000-08:00

What is Dry Eye Syndrome?

Dry eye syndrome is a common eye problem. In fact, it is estimated that more than 10 million people in the United States alone suffer from dry eye syndrome. A person who has dry eye syndrome generally has a problem with the quantity or quality of the tear film which is responsible for properly lubricating the eyes.

The production of tears is an amazingly complex process. A tear actually consists of 3 separate layers and each layer has a purpose. There is a mucous layer, which coats the eye and acts somewhat like an adhesive. In the middle of a tear is an aqueous layer and it's responsible for delivering nutrients and oxygen to the cornea. Consisting primarily of water, this layer also has a bit of salt, which is why tears taste salty. The outer layer of the tear, the lipid, is oily and its job is to seal in the moisture so it does not evaporate. Tiny glands surrounding the eyes produce the ingredients needed for the various layers of tear, and excess tear fluids drain into tiny ducts.

Symptoms of Dry Eye Syndrome

Eye irritation is the most notable symptom of dry eyes. Eyes may itch, burn and become red. It doesn't seem possible, but excessive tearing is also a symptom of dry eyes. That's because the eyes produce tears in response to many conditions including protecting eyes from injury.

Who is at risk?

Anyone is at risk of developing dry eye syndrome, but the majority of complaints arise from the elderly. As people age, the body's production of oil begins to slow. As oil production diminishes, less oil is available for the outer layer of tears. With less oil, the moisture produced by the middle layer cannot be properly sealed and it therefore evaporates more quickly, leading to the dry spots on the cornea known as dry eye syndrome.

Older women are more at risk than men. Hormonal changes during menopause are primary culprits. Smokers are at higher risk, too. Many environmental conditions increase the occurrence of dry eyes including air conditioning, hot, dry climates, wind and higher altitudes. People who read a lot or work at a computer all day complain more of dry eyes because they tend not to blink as much.

Those who take certain medicines, who suffer from a deficiency of vitamin A or who have been diagnosed with certain diseases including Parkinson's disease tend to have dry eyes.

Early detection/treatment

Most individuals know whether they have dry eyes, but an eye doctor should confirm this eye problem. Detection takes place using special eye drops that help the eye doctor gauge tear production and associated rates of evaporation.

Artificial tear drops placed regularly into the affected eye is the most common form of dry eye treatment. Collagen or silicon plugs can be inserted into the tear drains to keep tears from draining. Drinking plenty of water helps, too, as it keeps the body hydrated. Avoiding eye rubbing and blinking more frequently also help alleviate dry eye syndrome.

Present Times

2007-11-26T02:33:00.000-08:00

We exchange presents for many reasons. There are birthdays and we give then no matter what. Whenever we get an invitation to a baby shower, graduation party, a bridal shower, a wedding, a gift is in order. There are the growing milestones in our children’s lives and we celebrate –the celebration name and time vary slightly with our personal beliefs, but we all do.

We want to make present-shopping simple. You will find here ideas for all, a hint of whatever things that made it to their wish list. There is a list of gifts for your mother, gifts for your dad, gifts for your girlfriend or gifts for your boyfriend. Find home items for the house proud, fragrances for him or beauty goodies for her.

Diabetic Stuffed Green Peppers

2007-11-21T22:54:00.000-08:00

When you are on a special diet and some food is restricted, it is more difficult to find variety. We hope this recipe for Diabetic Stuffed Green Peppers
helps.

Standard Diagnoses For Diabetes

2007-11-21T22:48:00.000-08:00

Diabetes is characterized by abnormally elevated blood glucose levels over a period of time. Insulin is either produced in too low amount (Type 1) or not used properly (Type 2). Insulin is the principle hormone that helps the cells take up glucose. Since the amount is higher than normal, it's possible to take different tests that detect them.

One of the standard tests is called a 'Fasting Plasma Glucose' (FPG) test. The patient foregos eating for at least 8 hours (usually nothing after midnight). The test is administered by drawing blood and measuring the results. A normal fasting glucose level will be lower than about 99 mg/dL.

Levels between 100-125 mg/dL are an indication of a condition professionals call 'pre-diabetes'. In this case, the person doesn't have diabetes but is very likely to develop it within a few years unless management of glucose levels is undertaken by diet, exercise and possibly medication.

A level of 126 mg/dL or higher is a very strong indicator of full blown diabetes. When it's seen doctors will typically recommend other tests to aid in confirming the diagnosis. One of those is called an 'Oral Glucose Tolerance Test' (OGTT).

A patient who has fasted drinks a high glucose liquid (75 grams, not tasty but not harmful) and blood is drawn to test. The glucose levels are measured, then the test is repeated at intervals, usually two hours later, then three, then four. Sometimes the test interval is 30 min, 1 hour, 2 hours and so on.

A 2-hour glucose level of 139 mg/dL or below is considered normal. Insulin is released by the body in reaction to the high glucose and the cells take it up. But when the number is still 140-199 mg/dL two hours later, this is an indication that inadequate insulin is released or its normal action is being hindered. That suggests pre-diabetes. When the number is 200 mg/dL or higher, diabetes is indicated.

In the latter case, physicians will often recommend repeating the test at a later date to confirm the diagnosis. Many things can temporarily alter the body's blood glucose levels and its ability to regulate them. For example, taking steroids significantly alters blood glucose levels, as do certain diuretics. Pregnancy is one common example of a condition affecting glucose levels.

Another type of diabetes, one that occurs in about 3% of pregnancies (usually during 24-28 weeks gestation), is known as gestational diabetes. The OGTT is used to detect that as well. The test will be administered four times and the blood glucose level measured at each instance.

Another test commonly used is called the 'Random Plasma Glucose' (RPG) test. In this case a blood test is done without fasting. When the level is 200 mg/dL or higher it can indicate the presence of diabetes. Common symptoms are taken into account as well, such as unusually frequent urination, abnormal continued thirst even after drinking water and others.

No single test conclusively proves that a person has diabetes. Since the condition is potentially serious, though often managed with minimal lifestyle interruption, a battery of tests should be used before reaching a confirmed diagnosis.

Aromatherapy and Food

2007-11-18T23:02:00.000-08:00

Not only our taste is involved in our appreciation of food. We eat through our eyes, and our appetite is also influenced by aroma. Therefore, we can take a fragrant approach to food and talk about aromatherapy and cooking.

Food and Dental Health

2007-11-18T22:59:00.000-08:00

Healthy teeth mean more than flashing smiles, they are the first step for proper nutrition and no one realizes how important teeth are until we start loosing them.

The food we eat can hurt our teeth. Teach your children healthy habits and show them what they should avoid and what to encourage.

Aromatherapy Uses – Bath and Douche

2007-11-14T23:01:00.000-08:00

Aromatherapy involves using the aroma of different plants to help soothe the mind as well as the body. The aromatherapy bath happens to be a very effective method for relaxing tired, stressed bodies. Bathing in essential oils is an all-natural way to unblock congested pores and ease the symptoms of fatigue and muscle tension.

Submerging yourself in an aromatherapy bath is far less expensive than seeking medical attention for your ailments, and it's something you can do right in your own home, without risk of any side effects.

Aromatherapy douches are also effective cleansing treatments but should be used with caution as only a few ingredients so far have been studied on the basis of their safety and effectiveness for internal use.

Preparing an aromatherapy bath is simple. Add about 10 drops of your favorite essential oils into a tub full of warm water and sink your tired body into the soothing water. Start with one fragrance and as you familiarize yourself with the different healing properties of various plants, you can start mixing essential oils to create the desired effect.

Take time to create the right aromatherapy bath environment. Your body has a better chance of relaxing if you first create the right mood. Turn off the lights and use candles instead. Close the door and tell your family the bathroom is 'off-limits'. And most importantly, don't rush. Make sure you have plenty of time to soak.

If you are pregnant it's a good idea to consult with your doctor before indulging in aromatherapy baths or douches.

For aromatherapy baths, essential bath oils will penetrate deep into your skin's pores. Scents such as vanilla will calm, lavender soothes and peppermint or ocean mist can invigorate.

Bath salts and bath powders also work well in aromatherapy baths. Just sprinkle them into a tub filled with warm water. These products help detoxify your skin, and relieve muscle aches and pains. Many will cause your bath water to change color, making your aromatherapy bath a visual experience as well.

Hydrosols (also known as floral waters) are less concentrated versions of essential oils and may be better to use if you have sensitive skin.

When douching select oils that don't cause irritation such as chamomile, essence of tea tree, lavender or marigold oils. Always mix with water prior to use.

Here is an aromatherapy bath oil recipe. Create a basic carrier oil blend into which you can then add your favorite essential oil. For the basic blend mix 3 ounces almond oil, 1 ounce canola oil, 1 1/2 ounces olive oil, 1/2 ounce wheat germ oil and 1 ounce sesame oil.

Pour this base oil into a jar with a tight-fitting lid. When ready for a bath, pour 1 ounce of the basic blend into warm bath water. Add 15 – 25 drops of your favorite essential oil and mix together well. Enjoy!

Aromatherapy Uses – Garden

2007-11-08T02:00:00.000-08:00

Aromatherapy could not exist without plants and consequently, the garden plays an important role. It's the area used for growing the plants whose aromas can then be extracted. With a bit of planning and routine maintenance, anyone can reap aromatherapy benefits right in their own back yards.

Here are a few tips to help get you started

The eventual quality of the plants you grow will be dependent on the quality of your soil. Before you begin gardening, test your soil. It may not be the right consistency to support plant life, it might have insufficient drainage or it may be lacking some important nutrients. These situations can easily be remedied. Your local garden center can help you with soil testing and preparation.

Growing herbs, something that many people do already, is an easy way to begin reaping the benefits of aromatherapy. Fresh herbs not only smell great, they can add a whole new dimension to cooking. Herbs and some flowers can be infused into oils or water and mixed into butter to create tantalizing new flavors.

It's your space so plant the flowers you enjoy smelling. Aromatherapy activates the part of the brain responsible for recalling memories and it's amazing how a simple scent can bring you back in time. The ability to recall a simpler, happier time is one of aromatherapy most amazing benefits. If you grew up surrounded by roses or other fragrant plants, add these to your aromatherapy garden. When mature, you'll look forward to regular strolls through your very own 'memory lane'. Enclosed spaces are more intimate and can really hold in the aromas.

If you're short on outdoor planting space, use containers instead. Containers also work well in colder climates as they can be used to grow plants indoors. You can also get creative and plant seeds in between the cracks along sidewalks and stone paths.

You can plant anything you like in your aromatherapy garden. It might help to learn more about the qualities of various plants. That way, in addition to growing the plants with pleasant fragrances, you'll grow those that can actually help in the areas you seek relief.

Eucalyptus, Citronella, Lemongrass, Lavender and Peru Balsam Bark are effective natural way to repel insects. Eucalyptus also has antibiotic qualities.

For insect stings, minor cuts and abrasions, create a poultice. Into a blender add 1/2 cup of lemon balm. Slowly add boiling water while blending until a paste is created. Spread paste on the affected area. Cover with gauze or a bandage.

Here's another recipe for insect bites. Combine 2 drops roman chamomile, 3 drops lavender, 1 drop peppermint and 3 drops eucalyptus in a container and mix well, then add 1 ounce cider vinegar. Moisten cotton ball with mixture and dab on the insect bites as necessary to relieve discomfort.

If you're looking to repel insects, add 60 drops of citronella essential oil into a spray bottle. Next add in 2 ounces of witch hazel extract. Shake the bottle well before each use. Spray all exposed area to keep insects away. Citronella repels insects and witch hazel has moisturizing and soothing qualities.

Aromatherapy Uses – Household Cleaning and Freshening

2007-11-08T01:56:00.000-08:00

If you've got to clean house, why not reap the benefits of aromatherapy while you're at it! If you've ever tackled household chores, you know that the smell of some products is overwhelming. If used without proper ventilation, many can even cause sickness.

Wouldn't it be nice if your household chores were invigorating rather than tiring? They can be and your home can be too. Here's how. First, a few tips.

Making your own household cleansers is easy, fun and cost-effective, especially if you make large amounts.

As with all household cleaning and freshening products, remember to properly label those which are homemade. And remember to store these products in an area where children or pets can't get them. Even though they're non-toxic, ingestion of excessive quantities can cause sickness.

Always keep essential oils away from the eyes.

Which aromatherapy ingredients to use for cleaning/freshening and how?

To freshen up the air inside your home, put your favorite scent into a pot of water and simmer mixture on the stove top for several hours. The smell of citrus rinds is invigorating but you can use any essential oil.

To ensure there's always a fresh scent in the bathroom squeeze a few drops of essential oil onto the cardboard roll that holds the toilet paper. The fragrance will release with each pull. Remember to repeat with each new roll you hang.

If you want to use chemical-based cleaning products but prefer to leave behind a fragrance that doesn't smell like harsh chemicals, make a rinse using water and your favorite essential oil. Eucalyptus, pine, lemon, wintergreen, lavender and lots of others are good choices. Four drops for every pint of water is a good ratio. Place mixture into a spray bottle and use it as a sort of 'final rinse' when cleaning. Store in a dark area.

Tee tree oil and lavender essential oils have anti-bacterial properties so you can use this type of natural mixture for cleaning counter tops. Just mix a few drops with water and spray on surfaces. For large jobs such as killing mold and mildew, add about 50 drops into a bucket of water.

Here's a simple recipe for homemade carpet fresheners. In a bowl mix 4 cups of baking soda or cornstarch with 25 drops rosewood essential oil, 35 drops of eucalyptus essential oil and 30 drops lavender essential oil. Break apart clumps and stir well. Pour into a shaker bottle. Sprinkle on carpets about 15 minutes prior to vacuuming. Instead of the essential oils listed here, you can mix your own personal favorites.

To clean floors, combine 15 drops of orange essential oil and 8 drops of lemon essential oils, 1 gallon hot water and 2 tablespoons liquid soap. This mixture will work on tough jobs and will leave the room smelling fresh.

Make your own dryer sheets by placing several drops of your favorite essential oil onto a towel. Add the towel into the dryer along with clothes and dry as you normally would.

For a deep sleep, place lavender essential oil into a spritz-type bottle. Lightly spritz bed sheets before retiring for the night.

Aromatherapy Uses - Skin and Hair Care

2007-11-08T01:35:00.000-08:00

More and more of today's skin and hair care products are made using essential oils and the people using these types of products are benefiting in several ways. Not only are they giving themselves top-notch skin and hair care, they're also reaping the benefits of aromatherapy.

When it comes to using the essential oils that are such a big part of aromatherapy, it's important to understand a bit about your skin and hair type. Each plant's essential oils provide a number of different therapeutic benefits so knowing about your skin and hair will help you match up your needs with the appropriate ingredients.

Moisturizing your skin is as easy as adding suitable carrier oil into an essential oil that's appropriate for your skin type and then massaging the combined treatment into your skin.

Aromatherapy skin and hair care products can cause problems for people who have sensitive skin or allergies. If you have a bad reaction to a product, whether it's store-bought or homemade, discontinue use. If you're unsure how you will react to an essential oil, test it on a small area first for a few days and see what happens.

If the problem you're trying to alleviate isn't going away, the products may not be working. If necessary, consult with a specialist for advice on how to proceed.

Which aromatherapy ingredients to use for skin/hair care and how?

For normal skin, try using rose, lavender or chamomile essential oils. Chamomile also works well on dry or sensitive skin and skin that is prone to acne or eczema. To use any of these oils, add several drops into your favorite fragrance-free face mask and use as directed. Or add right into your bath water.

Tee tree and cajeput oils also can help with acne. A good carrier oil to mix with these essential oils is grapeseed. You can also mix several drops with rose water to create a toner.

Sandalwood oil is effective at reducing some visible signs of aging such as wrinkles and dry skin. Rose oils, frankincense, neroli and geranium oils are also effective in treating mature skin.

Palmarosa oils are commonly used in both skin and hair care products. These oils have moisturizing and hydrating qualities and they stimulate cell regeneration.

Used neat or combined with carrier oil, the essential oils mentioned above can be massaged into skin or added to bath water. Besides mixing essential oils into carrier oils, you can also mix them into creams and lotions containing lanolin as long as these products don't contain a fragrance. Then just gently massage into skin.

When excess exposure to the sun is a problem, massage affected areas with lavender or chamomile oils blended with carrier oil.

A good final rinse for hair is a mixture of apple cider vinegar, lemon essential oil and water. In a container, mix 4 teaspoons water, 2 teaspoons vinegar and 3 drops lemon oil. Massage into hair and rinse well.

One-half cup dry rosemary leaves mixed with 1/2 cup olive oil makes a good hot oil treatment for hair. Mix ingredients in a pan and heat. Strain. Coat hair with mixture then wrap in plastic for 20 minutes. Wash thoroughly.

Cleaning Your Teeth and Gums - Tooth Brushing

2007-11-06T01:46:00.000-08:00

Removing plaque from your teeth and gums is what proper dental care is all about. Daily, you can handle this task on your own by brushing right and flossing. Twice a year, however, you should let a professional take a look inside your mouth.

When it comes to brushing your teeth, you're probably going through the motions, but not actually brushing efficiently. In fact, you could be damaging your gums and/or leaving plaque behind. And if you're not flossing to remove the plaque you missed while brushing, your teeth may slowly be decaying.

There are several ways you can brush your teeth and the one you choose should be based on your mouth and your age. The best place to turn when deciding on a tooth brushing method is your dentist. In addition to advising you on the right method for your mouth, he or she can demonstrate proper brushing technique and answer any questions you may have.

Most people load up a toothbrush with toothpaste, stick the toothbrush inside the mouth, and aggressively brush the front teeth with a quick back and forth motion. They'll do a bit of brushing on those hard to reach back teeth, spit, rinse and consider the job done, all in about 30 seconds. Is this what you do?

If so then realize that there are two problems with this method. First, harsh brushing back and forth along the gum line will damage this sensitive area. Such brushing can cause gums to begin receding and/or wear down over time. It might also cause root surfaces to become exposed. Second, this isn't long enough! A thorough tooth brushing session should last 2 – 3 minutes!

There is a better way to brush teeth and gums. Brush using a circular or elliptical motion and brush just a few teeth at a time, on the outside and the inside surfaces. This technique will protect against gum damage and will ensure that all teeth get brushed. It's also important to brush the surfaces of the teeth, especially your molars to remove trapped food particles. And don't forget to brush your tongue! Bacteria live there too and when not brushed from the tongue, bacteria cause bad breath.

Use a toothbrush with soft bristles made from nylon. It'll be gentler on teeth and gums. The head of the brush should be about an inch long and the bristles should have rounded edges. And don't use the same toothbrush for longer than 3 months. By that time, the bristles will begin to flare, making tooth brushing less efficient.

Brush morning and night and if possible, after eating lunch. But don't brush more than this! Also, develop a tooth brushing routine. By repeating the same motions in the same order each time you brush, you'll have a better chance of removing all plaque.

The brand or type of toothpaste doesn't matter. What's important is that it contains fluoride and that the package bears the seal of approval of the American Dental Association (ADA).

Cleaning Your Teeth and Gums - Flossing

2007-11-05T01:52:00.000-08:00

Brushing your teeth properly is an effective way of removing plaque, that sticky white substance that grows in between and along the bottom of teeth and along the gum line. But rarely will tooth brushing alone remove all plaque, no matter how good a job you do.

To ensure you remove every bit of plaque from your teeth, you've got to remember to floss. While most people will make the effort to brush in the morning and at night, few take that extra step of flossing. Rather than flossing daily, they'll floss weekly or worse, they just don't floss at all.

Flossing takes a bit of time and a lot of coordination which probably is why so many choose to skip this step. But like any habit, if you're willing to practice and repeat the process, in a few weeks you'll be flossing daily like a pro.

As you chew your food, some of it gets trapped in the spaces between teeth. The closer the space, the more difficult those particles are to remove with the bristles of a toothbrush. And when it comes to the molars, it's difficult to position the toothbrush so that it adequately gets between them.

When you floss, you wrap what looks like a length of thread around one or more fingers on both hands, and then work the thread up into the crevices between teeth. You don't use normal sewing thread as that could damage the gums. Instead you use floss, which can either be uncoated or coated with a wax. To add a bit of excitement to the task, floss now comes in a variety of flavors and some brands even resist shredding!

As you move the floss back and forth, up and down the space between teeth, that action loosens the plaque from those hard-to-get-at spaces that toothbrush bristles can't reach.

Some people wrap floss around their fingers while others just hold it between their fingers. How it's held doesn't matter as long as you have a firm grip and a segment that you can work with. With a back and forth motion, gently work the floss in between two teeth. This protects gums. Then wrap floss around an inside edge of a tooth by making a 'c' shape with the floss. Moving gently from base of tooth to gum line, use the floss to scrape the plaque from the tooth. Repeat for all teeth and don't forget the molars. Flossing those teeth can be awkward at first, but it's absolutely necessary.

You need only floss once a day, so choose morning or evening and stick with that time. You may wish to floss more often, especially after eating popcorn or other foods that tend to stick between teeth. Floss isn't expensive so use as much as you need, as often as you need.

Never rush your flossing session and never floss aggressively. Both can cause gums to bleed or become damaged. You actually want to avoid coming into contact with the gums as much as possible.

Aromatherapy Uses – Massage

2007-11-03T01:41:00.000-07:00

Massaging essential oils into the skin is a commonly used aromatherapy technique and one that'll enable you to reap tremendous therapeutic benefits. If you've never had a massage, you don't know what you're missing. After a massage session, you'll feel amazingly relaxed and rejuvenated. Here are some tips on getting the most out of your aromatherapy massage.

You'll reap the maximum benefit if you have someone else give you a massage. You can massage some areas of your body yourself, such as your feet and your temples, but what you really need to focus on while getting a massage is relaxing. You'll never be able to fully relax if you're doing the work, no matter how minimal. While you can enlist the help of just about anybody, you'll be better off if your massage is performed by a professional.

The person you choose for your massage is just as important as the aromatherapy massage environment. It should be somewhat darkened and very quiet. The only noises you should hear are natural ones such as bubbling brooks, crashing waves, a gentle rain or other similarly soothing sounds. If you can't listen to the real thing, don't worry. Pre-recorded sounds work just fine.

You'll be most comfortable and reap the most benefits if you're lying on a firm but comfortable surface. You'll also be more relaxed if you're warm so be sure you're partially covered with a soft, luxurious towel. If you're okay not being covered, then have a towel nearby in case you care to use it later on. A relaxed state will cause the body's metabolism rate to slow, which will cause the body temperature to lower.

Essential oils are best and are generally what's used for massage. Essential oils are extracted from plant material and they're most effective when they're diluted with carrier oils or hydrosols. Essential oils are highly concentrated oils and they can be too strong for some skin when used alone. Plus essential oils can be expensive so economically it makes sense to mix them with carrier oils.

The essential oils you choose depend on the benefits you desire. Lavender is excellent for relaxing while peppermint is good for soothing sore muscles. Good carrier oils to use for massage include apricot kernel, sweet almond and grapeseed.

As a general rule, you'll need 1 to 2 ounces of carrier oil to massage the entire body. The only carrier oil that is not recommended for use in massage is mineral oil.

If you're the one who are giving a massage pour a small amount of oil into your hands first to allow them to warm slightly. Rub into skin using a combination of long strokes, and large and small circular motions. Continually vary both the speed and the motion of the massage. When hand movements begin to 'drag' it's time to use more oil.

Massage oil recipes for relaxation:

Lavender essential oils – Mix 4 drops for every tablespoon of carrier oil
Petitgrain essential oils – Mix 1 drop for every tablespoon of carrier oil
Frankincense essential oils – Mix 1 drop for every tablespoon of carrier oil

The Role of Absolutes in Aromatherapy

2007-11-03T01:26:00.000-07:00

Aromatherapy is all about using the sense of smell to improve the body, mind and soul. It makes sense then that when practicing aromatherapy, nothing is more important than how a substance smells. Absolutes are only recently becoming part of aromatherapy. The highly-concentrated scent of absolutes can waken powerful feelings and emotions even in the busiest of lives. So what exactly are absolutes?

Absolutes are similar to essential oils in that both are extracted from plants. In fact, an absolute is a more concentrated form of an essential oil. How absolutes differ from essential oils is the method that is used during the extraction process. Essential oils are primarily extracted using a steam distillation process.

However, the process of extracting absolutes involves the use of chemicals and solvents. This extraction method creates a more concentrated version of the plant's essence - one that is far more fragrant. The only drawback as it relates to aromatherapy is that the process does not produce a pure essence. The extracted substances often will contain traces of the chemicals and solvents that were used during the extraction process.

It is for this reason that absolutes have been used primarily by those involved in the fragrance or perfume industries. They can be used successfully in aromatherapy however, extreme care must be taken. It's also important to note that absolutes can trigger an allergic reaction in some people.

And even though those true to the principles of aromatherapy prefer essential oils over absolutes, there are some plants whose essences cannot be extracted using traditional distillation methods. To extract the essence, chemical extraction processes must be used. Jasmine and honeysuckle are two such plants.

Some popular absolutes

Jasmine absolute– Extracted using solvents, Jasmine absolute offers an exquisite scent. Used for years in perfumes and therapy sessions, this sweet heady fragrance is among other things an effective aphrodisiac. Women with irregular menstrual cycles use jasmine absolute because it can help regulate these cycles. It can relieve headaches and is an effective antiseptic and antidepressant. It also has sedative qualities.

Lavender absolute – Extracted using alcohol, Lavender absolute has a sweet, floral and woody fragrance reminiscent of a lavender shrub. It's perfect for use in soaps, creams and lipsticks.

Oakmoss absolute – Extracted using solvents or alcohol, Oakmoss absolute has a rich scent that is both earthy and woody. Imagine the smell of damp oak along the seashore and this is what oakmoss absolute smells like - very comforting.

Rose absolute – Extracted from rose blossoms using chemical solvents, rose absolute is a feminine scent that is very intense. It's perfect for relaxing after a hard day or for when you're feeling particularly sexy. Used in creams, soaps and lotions, rose absolute also has anti-viral and anti-bacterial qualities. It takes many, many rose blossoms to produce rose absolute which is why it's very expensive.

Lotus absolute – Extracted from either pink or white lotus flowers using solvents, lotus absolute has healing qualities. It can also help build confidence and self-esteem.

Headaches During Pregnancy

2007-11-01T07:05:00.000-07:00

The causes of headaches aren't known with certainty in any case. But given that migraines and tension headaches - by far the most common types - occur much more frequently in women, it's reasonable to suppose that hormones play a role. Those hormones are undergoing rapid change in a pregnant woman so it shouldn't be surprising that headaches are a common occurrence during that time.

As those hormonal changes smooth out during the second and third trimesters, as the body adjusts, headaches typically become less frequent and intense. Fortunately, it isn't necessary to passively accept headache pain at any time. There are things that expectant mothers can do during the entire pregnancy to minimize discomfort.

Stress is a common contributor or trigger for headaches, and pregnancy can certainly be stressful. Large-scale, long-term lifestyle changes are happening and the future will hold even more. Meditation techniques and gentle exercise can help reduce the odds of getting stressed, and minimize the severity when it happens.

Proper rest is essential. One common trigger for both migraines and ordinary headaches is lack of sleep. Fatigue ups the odds of getting a headache and increases its intensity when it starts. But not only the amount is important, regularity is equally healthy. If your body naturally feels drowsy in the afternoon, take a short nap. But take care not to sleep so long during the day that a complete night's sleep becomes difficult to maintain.

Alcohol consumption during pregnancy can cause damage to the fetus, though controversy remains about the amount. As with any chemical, dosage is important and alcohol is no different. However, it's unclear how much is too much - and the amount varies from person to person, of course.

Red wine in particular is a common trigger for headaches for those who are sensitive, and the degree of sensitivity can change during pregnancy. It isn't necessary to have a hangover to produce an alcohol-related headache. Each individual will have to set his or her own limit, but doing without is probably the safest bet for anyone.

Caffeine consumption, both tea and coffee, should be curtailed. Many women today find that double-strength latte in the morning to be the perfect pick-me-up at the start of a busy day. Best to order the regular for a few months.

Ironically, certain headache medications (Excedrin, for example) contain caffeine. A small amount may actually be helpful. But read the label on any medications taken. It's easy to overdose and excess caffeine is a common trigger for headaches. Instantly eliminating all caffeine can also be problematic, however. Taper off gently.

Acetaminophen is generally considered safe for pregnant women. But aspirin and ibuprofen are to be avoided. Any medication you consider should be discussed with your physician, particularly if you suffer from migraines.

Cold or hot compresses on the head and neck, a quiet room, a gentle massage and other non-drug treatments can help substitute for pharmacological approaches.

Aromatherapy and Carrier Oils

2007-10-31T00:29:00.000-07:00

Carrier oils are an important part of aromatherapy. Carrier oils are mainly used to dilute essential oils. Dilution is especially important when the essential oils are being massaged into the skin. If you know anything about essential oils, you know that they are highly concentrated and some can be pricy. Besides the fact that you'd consume a considerable amount if you used an essential oil for massage without first diluting it, essential oils are usually too much for the body to tolerate in an undiluted form.

Use of carrier oils during a massage session also makes the essential oils easier to handle. Carrier oils act as lubricants, helping the hands to move freely about the body, which produces a more soothing and comfortable result. Without carrier oils, the hands would tend to stick to the skin and drag along the top rather than glide.

Carrier oils serve another very important purpose. They improve an essential oil's ability to absorb deep into the skin and underlying blood stream. Essential oils also absorb faster when diluted with carrier oils.

Vegetable and nut oils make the most effective carrier oils. In fact, these types of carrier oils can even be used without mixing them with essential oils. But before you open your kitchen cupboard and grab the bottle of vegetable oil you use for cooking, there are a few things you should know.

First of all, put that bottle back into your cupboard and use it only for cooking. Why? Because oils used for cooking go through a different manufacturing process than the vegetable-based carrier oils that are used in aromatherapy. These processes are harsh and they actually strip out much of the vegetable oil's useful vitamins, nutrients and fatty acids.

When shopping for carrier oils to use in aromatherapy, look for vegetable-based oils that have been cold-pressed. This type of process is natural. It does not involve chemicals or heat which ensures that the beneficial fatty acids and other nutrients are retained within the oil.

And finally, be sure to select carrier oils that have little or no odor. This is especially important if you will be using the carrier oil to dilute an essential oil. Also look for carrier oils that are light and that don't have a sticky feel. These qualities ensure the oils will penetrate easily and more efficiently.

There are many different types of carrier oils suitable for aromatherapy. Sunflower oil, coconut oil, avocado oil, olive oil, sweet almond oil, grapeseed oil, macadamia oil and wheat germ oil are all acceptable choices. Since each will have different qualities such as aroma, texture and color selecting the 'right' one is more a matter of personal preference. Carrier oils will also interact differently depending on the essential oil with which it's mixed. Other qualities of carrier oils to consider include shelf-life and cost.

The bottom line – do your research before you purchase carrier oils and you'll be guaranteed better results.

What is Migraine?

2007-10-30T00:01:00.000-07:00

A common symptom of a migraine is acute, throbbing pain on one side of the head, usually localized near a temple. It is very often accompanied by other symptoms, though, such as nausea and vomiting and sensitivity to light and noise.

Over 28 million Americans suffer from migraine, nearly 10% of the population. It inflicts women three times more than men, but children and adolescents can experience them as well. Despite its commonality, nearly half never see a physician about the condition. Attacks last anywhere from a few hours to three full days, and with longer attacks victims suffer subsidiary effects for longer periods.

The exact causes of migraines aren't known. For many years it was suspected they were the result of dilation of blood vessels, but contemporary research leans to other explanations. Though there's no general consensus, many researchers believe the condition is a genetic disorder, affecting how certain brain chemicals (neurotransmitters such as serotonin) interact with nerve cells.

A puzzling condition, the complexity is increased by the fact that migraines come in two different types. The first type, the so-called 'classical migraine', is associated with something professionals term an 'aura'. Nothing to do with mystical fields around the body, it refers to the symptoms sufferers experience before the onset of a migraine.

For these migraine victims, it's common to have visual hallucinations such as seeing bright spots, flashing lights or even to suffer loss of vision. Once they occur, the migraine is usually not far behind. When these pre-cursor symptoms are absent, the sufferer fits in the second class of migraine cases.

What brings on migraines is equally complex and at least as mysterious. Those who have experienced lack of sleep can be at higher risk, though getting too much sleep has been correlated with a higher incidence. Attacks are often associated with eating certain foods, such as cheese, while skipping meals increases the risk, as well. Getting that balance right is a continual challenge.

Certain hormonal factors are believed to influence the onset and severity of attacks. One piece of evidence is the much higher incidence among women than men, roughly 17% as opposed to 6% according to one study. In addition, studies have shown a connection between contraceptive pills and migraines. Estrogen is a component of birth control pills and affects blood vessels.

Simple everyday activities, such as walking up stairs or other intensive physical exertion, can trigger an attack. Other triggers can involve extreme heat or cold, loud noises or flickering lights. Stress is a factor. Often, migraines occur more frequently when there is a combination of these triggers. Keeping a diary of when attacks occur, and the internal and external circumstances at the time, can help sufferers make lifestyle changes.

Fortunately, there are a variety of medical treatments available, though none has been shown to be overwhelmingly effective in all cases. Sometimes simple acetaminophen is a useful aid. In more extreme cases, triptans and other prescription medications are called for.

Aromatherapy and its Benefits

2007-10-29T23:53:00.000-07:00

What is aromatherapy?

Aromatherapy is a technique that utilizes the body's sense of smell to help boost moods, relieve stress and encourage better health. Various fragrant substances are used during aromatherapy sessions and each produces a different result. For example, peppermint and eucalyptus scents are often used to help stimulate the body. Lavender and chamomile can help a person relax. Lemon and rosemary are effective at revitalizing a tired body.

The sense of smell is powerful. In fact, the body can distinguish around 10,000 different scents! As scents are inhaled, the smell travels across the olfactory nerves located inside the nose and then up into the part of the brain that controls our moods, our memories and our ability to learn. This area is called the Limbic System and when stimulated it releases endorphins, neurotransmitters and other 'feel-good' chemicals.

Aromatherapy also works by absorbing the essential oils that have been extracted from plants, fruits, herbs and flowers into the blood stream. This method is perfectly safe and if you've ever rubbed a fragrant lotion, cream or ointment into your skin or received a massage, you've already indulged in a form of aromatherapy.

The fragrances used in aromatherapy are many and they're commonly added to lotions, inhalants, gels, candles, bath salts, vaporizers, perfumes and room sprays. Aromatherapy involves the use of essential oils, oils that have been extracted from naturally-occurring materials. They're natural and unlike synthetic fragrances and perfumes which can cause allergies and irritation, they're safe to use. The practice of applying essential oils has a long history, and evidence of its use has been found as far back as Ancient Egyptian civilizations.

Benefits of aromatherapy

- It's something you can learn to do at home

Many people seek out professional massage therapists or visit expensive spas for their aromatherapy sessions. While this is a great way to indulge if you can afford to, it's easy to learn how to do aromatherapy right in the comfort of your own home. All you need are some candles, essential oils or bath oils and a burner or diffuser. To achieve the maximum results, you'll also want to seek out a quite and comfortable space for your aromatherapy session!

- It's a natural approach to improve your health.

Aromatherapy is a wonderful, natural alternative to other treatment options such as prescription medications and caffeine. When used properly, there are few side effects. The side effects that emerge primarily are due to a person's sensitivity to certain ingredients. Most people are aware of the ingredients that trigger allergic responses or other type of sensitivity and in those cases, use of products containing those ingredients should be avoided.

- Aromatherapy alleviates minor discomforts

While aromatherapy does not cure major illnesses, it is effective at alleviating minor aches and pains in joints, improving the functionality of the immune system, relieving the symptoms of menstrual cramps, improving skin tone, relaxing muscles, lowering blood pressure, clearing congestion, improving circulation to the scalp which helps reduce dandruff and helps promote healthy hair growth, relieving tension that causes headaches, improving sleep and so much more!

Overcoming Dentist Fear

2007-10-26T07:21:00.000-07:00

Why is it that so many people become scared at the thought of going to the dentist? Some degree of fear is understandable, but when that fear turns into dread, a person might actually have a phobia.

When people put off going to the dentist because they are so afraid of what may or may not happen their teeth are at significantly increased risk of developing decay. Left untreated, tooth decay can damage not only the tooth but the underlying roots and gums. If gingivitis develops and isn't treated, it can develop into periodontis, gum disease that can become so bad that the gums and underlying bone structure are no longer capable of holding teeth in place.

If you feel stressed or tense before your dental appointment, worrying excessively and even losing sleep, or if you become sick to your stomach while waiting in the dentist's office or while looking at the assortment of instruments or the staff in their white lab coats, you might benefit from knowing how to overcome this type of fear.

Fear is a common emotion and almost everyone fears something whether it's spiders or flying or standing before a large crowd. Therefore, understand that fear isn't something to hide or feel embarrassed about. Instead, admit you're afraid because there are tools that can help alleviate this fear.

Communication is one of the best tools there is for overcoming your fear of the dental visit. Modern dentistry has advanced to the point where many of the procedures are performed without pain. This is important to know and your dentist can explain what's going to happen inside your mouth in precise detail, if your dentist realizes that such communication will help alleviate your fears.

Knowing what's happening may make you feel more in control of the situation. Another way to feel more in control is to agree upon a hand signal you can give the moment you want the dentist to stop. Communicating with someone else's hands inside your mouth is difficult so a hand signal can definitely help.

Also available at the dentist's office are different pain medications and numbing creams that you can be given. The options range from localized topical numbing creams to anesthesia to sedation. If you can't relax because you're worried about feeling pain, then let the dentist do something so that you won't feel it.

There are also various techniques to help you relax that you can employ. You can distract yourself by listening to music, watching television or daydreaming. A technique called guided imagery helps you create in great detail an image of a more pleasant environment. A dental assistant can help you create this image by suggesting situations which you then visualize. You'll be so busy creating the perfect mental image that you might even forget that your teeth are being worked on!

For intense dental phobia, consider finding a dentist that practices hypnosis or acupuncture. And if your fear is so bad that you can't even make a dental appointment, you might benefit from therapy or participation in a support group.

Tension Headaches

2007-10-24T14:27:00.000-07:00

Ordinary headaches were long thought to be the result of tension, hence the name 'tension headache'. Contemporary research is suggesting that is unlikely, though the causes remain mysterious.

Some researchers suspect that, as with migraines, the underlying cause is more likely to be the interaction of serotonin with nerve cells. Research involving anti-depressants and other drugs that alter the levels of this neurotransmitter has provided some evidence to support the claim. But the search for an answer continues.

In the interim, the common treatments continue to apply for the vast majority of tension headache sufferers - which is just about everyone at one time or another. Though women get more headaches than men, both sexes suffer a tension-type headache at some point. Some, so-called 'chronic' cases get as many as several per month.

Though they typically last no more than a few hours, often less, they can be unpleasant and even debilitating, interfering with work and other pursuits. Treatment is often in the form of ordinary aspirin, but that wonder drug isn't suitable for everyone, since it can irritate the stomach lining.

Acetaminophen or ibuprofen are other common treatments and some commercial forms combine several ingredients. Excedrin, for example, contains aspirin, acetaminophen and caffeine. Though acetaminophen rarely has significant side effects, it doesn't work for everyone. Ibuprofen can cause stomach upset for some users.

As with many conditions, the best cure is prevention. Here, lifestyle choices can influence the frequency and severity of tension headaches.

Though muscle tension in the head, neck, back or face may not be a primary cause, it can certainly play a part in a headache. Proper posture, regular exercise and a healthy diet can help influence tension.

Changing position while working is desirable, particularly for those at the computer for long stretches every day. Adjusting the location and position of mouse and keyboard can reduce stress on the neck and back. If you sit with one foot raised on a part of the chair, changing feet from time to time helps keep the back from tensing.

A regular exercise program keeps muscles strong, less prone to spontaneous tensing and encourages good blood flow. All those reduce the likelihood or severity of headaches.

Regular exercise also helps reduce stress and the odds of becoming stressful in the first place. Keeping tissues well oxygenated discourages headaches. One of the primary treatments for cluster headaches, for example, is a few minutes breathing of pure oxygen. Though of a different type, similar mechanisms may be at work in tension headaches.

A healthy diet works together with regular exercise to keep your body in top shape. Firm muscles, modest amounts of body fat and basic strength are built, in part, by good diet. It also supplies all the nutrients that, when present in too low amounts, can lead to tension headaches. Mineral levels play a part in headaches, as does the percentage of fluid.

For more extreme or chronic conditions, stronger medicine may be necessary. Drugs, like triptans, are used to manage migraines. But some research suggests that tension headaches may be just a mild form of migraine. Before taking any prescription medication consult a physician and ask probing questions to discover all your available options.

Common Symptoms of Diabetes

2007-10-24T14:22:00.000-07:00

The symptoms of diabetes can be puzzling. Even the common ones may not be present in all cases. They may come and go. And the same symptoms can be produced by other conditions. Nevertheless, there are a cluster of common circumstances that tend to mark out the disease.

Unusually frequent urination is one of the classic symptoms that suggests the possibility of diabetes. One defining attribute of the disease is excessive glucose levels in the blood. Either the body produces too little insulin to deal with it (Type 1 diabetes), or the insulin isn't used correctly (Type 2).

The body attempts to compensate by eliminating the excess glucose using the urine. The kidneys work at higher than normal levels to filter out the excess sugar. When they can't remove enough, the remainder is passed through when other fluids are eliminated as waste products of metabolic processes.

One result, and an accompanying symptom, is excessive thirst. The diabetic feels as if he or she is always thirsty, and no matter how much fluid is taken in it never seems like enough. That in turn prompts still more urination.

Another common and possible symptom is continual fatigue. Since insulin isn't performing its role properly by aiding the cells to take in glucose from the bloodstream, the diabetic may feel tired. Glucose is the major source of energy for powering an enormous variety of the body's functions from cell repair to major muscle movement.

But other body systems can be affected by diabetes and show up as symptoms.

Blurry vision can result from any number of conditions, even simple age where it is often just presbyopia. Presbyopia results from reduced elasticity of the lenses as we age, leading to a lessened ability to focus. But the cause in the case of diabetes is very different.

High blood sugar levels reduce fluid in the tissues, including those of the eye and in particular the lenses. That affects your ability to focus. When the disease becomes more advanced it can cause new blood vessels to form in the retina. That again affects your vision. Though in this circumstance, the result is more often seeing dark spots or flashing lights, or rings around room lights.

In some instances, cuts (particularly on the feet) may be slower to heal when a person has Type 2 diabetes. The reasons are not yet fully understood, but it is one more indicator. At the same time, the immune system is affected, leading to a lowered ability to fight off infection.

Since so many of these symptoms can be (and are) produced by a number of other conditions, the best course of action if you suspect you have diabetes is to seek a professional diagnosis. Simple blood tests can determine with a high degree of confidence whether or not you do in fact have the disease. They're relatively painless and most are covered by ordinary health insurance.

Fluoride and Your Teeth

2007-10-22T13:45:00.000-07:00

Fluoride plays an important role in keeping teeth healthy by helping to prevent tooth decay. That's why fluoride is added to many toothpastes and why fluoride treatment has become a routine part of dental cleanings. Fluoride is actually derived from fluorine, a prevalent element found within the Earth's crust. Fortunately, most people get the fluoride their teeth need from their drinking water.

How can fluoride help prevent tooth decay? It does so two ways. First, part of the fluoride that enters the bloodstream travels to the teeth and once there, helps strengthen enamel. The enamel is the translucent material that covers your teeth. Stronger enamel helps minimize the effects of demineralization - the loss of minerals caused by the damaging acids the bacteria in plaque produce. Demineralization will weaken a tooth's enamel over time, making it more susceptible to decay. As the enamel decays, it's more susceptible to dental cavities.

The other way fluoride benefits teeth is during the remineralization process. Remineralization is the body's natural way of replenishing the minerals that have been lost via the demineralization process. Each time you drink milk, for example, a portion of the minerals contained in milk head to the teeth to assist with remineralization.

Fluoride works the same way. As it enters the body, either via drinking water, mouthwash, toothpaste or topical application, it helps enamel replenish its supply of fluoride. While remineralization is taking place, it has the added benefit of slowing down plaque's ability to produce damaging acids.

To supplement or not? That's a controversial question and the bottom line is this. If your drinking water supply is not fluorinated, you should inquire about receiving fluoride supplements. Children between the ages of 6 months and 16 years especially need fluoride as it's the most effective way there is so far to keep dental decay under control. A dentist or your child's doctor can prescribe fluoride in liquid or tablet form when deemed necessary.

Most people who get their drinking water from a ground water supply or from a water processing plant get an adequate amount of fluoride. However, those who purchase bottled water may have a problem because fluorine is not added to many brands. While bottled water may have other benefits, its lack of fluoride may outweigh those benefits. If you drink bottled water and you're unsure whether it contains fluoride, check the ingredients listed on the label.

The controversy surrounding fluoride centers on the possibility of getting too much into your system. Like other vitamins and minerals, too much may cause problems. The most common result of excess fluoride is fluorosis, which may be unsightly, but isn't harmful. Fluorosis is a condition in which the enamel becomes discolored or mottled.

Fluoride toxicity is more serious and occurs when a large amount of fluoride is ingested in a short time. Its symptoms include nausea, vomiting and diarrhea, pain in the abdomen and abnormal thirst. Since this occurs most frequently in small children, it's important to keep toothpaste out of children's reach and to supervise children while they brush their teeth.

Published with permission from All Simple Things blog, see fluoride and your teeth.

Eye Problems and Diseases – Allergies

2007-10-20T23:48:00.000-07:00

When a person has an allergic reaction, the eyes frequently become affected. Eyes turn red, become itchy and irritated, and they can also become watery. Rubbing the eyes seems to offer comfort, but the reality is that rubbing eyes that are responding to an allergic reaction often compounds the discomfort.

What are Eye Allergies?

Most often, eye allergies accompany nasal allergies, but they can occur without involving the nose. Eye allergies are triggered when an allergen makes contact with the eyes. The mast cells, which are cells inside the eyes, release histamines and other chemicals and their release triggers symptoms including irritation and inflammation.

Conjunctivitis allergies are a specific category of allergies that affect the eyes. Conjunctivitis is generally triggered by an outdoor seasonal allergen such as ragweed or grass. Conjunctivitis allergies are also known as Hay Fever conjunctivitis.

Vernal Keratoconjunctivitis is seasonal in nature and primarily impacts children. With this form of eye allergy, the edges around the outside of the cornea are affected. Atopic Keratoconjunctivitis is similar with the difference being that it affects adults. It is a chronic condition and it's one that can cause the eyes to become scarred if not treated.

Symptoms of Allergies

When exposure to an allergen occurs, the body reacts by releasing histamines. Histamine release causes fluids to build up in the nasal cavity, sinuses and also on the surface of the eye as well as the insides of the eyelids. This release is also a source of significant irritation. In addition to irritation, the eyes may become red and watery, and the eyes and eyelids can become swollen. In addition to the visible symptoms, eye allergies may cause a feeling that something is stuck inside the eye or a feeling that the eye is being scratched. Vision can also become blurry or hazy or otherwise unclear.

Who is at risk?

Any person regardless of age can develop eye allergies. Though there is an increased risk for those whose relatives have some kind of allergy, as allergies tend to run in families.

Early detection/treatment

The most effective treatment for allergies is to stay away from those items that trigger allergic reactions. Many everyday cosmetics including mascara, eye liners and eye brow pencils and face creams can all trigger an allergic reaction. In some individuals, eye allergies can be caused by wearing contact lenses. Dust mites, mold and pet dander can also cause eye allergies.

When allergies are suspected, detection is the key to effective treatment. It's important to note what a person had been exposed to immediately before the allergic reaction occurred. Over time, patterns will become apparent. Once the culprit has been identified, steps should be taken to restrict exposure to the allergen.

Changing the brand of cosmetics and other personal care products can help as can discussing the possibility of obtaining a different contact lens prescription.

In addition to these changes, over-the-counter antihistamines, decongestants and eye drops can all help alleviate the symptoms of eye allergies. If allergies are troublesome and/or persistent, it may be time to see an allergist who can recommend prescription medications and eye drops to treat the symptoms of eye allergies.

Eye Problems and Diseases – Floaters and Spots

2007-10-20T01:38:00.000-07:00

What are Floaters and Spots?

In the majority of instances, floaters and spots really are harmless. And believe it or not, as is the case for most individuals, floaters and spots have been present all throughout life. For some, the appearance of these tiny flecks may be a nuisance, but overall, they are simply a fact of life.

What has come to be known as floaters and spots are particles of protein that break apart and float around the clear, gel-like fluid within the eyes. Because they break apart, no two floaters or spots are like in shape or size. They can have ragged edges, they can appear as tiny threads or cobwebs, they can appear as black or white flecks, and they sometimes appear as flashes of light.

As mentioned previously, floaters and spots are present however they seem to be more noticeable when a person looks at a brightly-colored background such as a wall or the sky, or an image that does not have a pattern.

People 'see' floaters and spots because the gel-like substances create shadows on the retina. It's usually not possible to focus on floaters and spots because they move around in sync with the eye's movements.

Symptoms of Floaters and Spots

Since floaters and spots are always present but only sometimes visible, and because they are not considered a disease or even an eye problem, there are not any 'symptoms' associated with their presence. The only symptoms of floaters and spots are the minute obstructions they cause to a person's vision.

Who is at risk?

At risk isn't an appropriate term since floaters and spots generally are harmless. Most people have them and for most people, their presence is not an indication of a more serious situation. So every person could be considered 'at risk'.

Their presence does tend to increase with age, after age 40, as the vitreous fluid starts to deteriorate. Their presence can also increase as a result of an eye inflammation or injury or the presence of an eye disease. Their presence is more noticeable for people who are nearsighted or have previously undergone surgery for cataracts.

Early detection/treatment

Routine eye examinations are the best way to determine whether floaters and spots are harmless or whether their presence is an indication of a more serious problem within the eyes. Fortunately, the instances in which floaters and spots are being caused by an underlying eye condition are very rare.

An eye doctor has many tools for testing and examining the eyes. When a patient believes that the floaters and spots are impacting the field of vision, it is important to inform the eye doctor of this and to also be prepared to describe the ways in which vision is being affected. That way, the eye doctor can focus and repeat as necessary tests that determine the presence of other eye diseases and problems such as cataracts, glaucoma or detached retina.

There are no treatments for floaters and spots because their appearance is completely natural.

See eyesight or the label vision for more information.

Dental Checkup and Examination

2007-10-19T05:57:00.000-07:00

The dental visit - most people enjoy it but others dread it. Here's an overview of the two most common types of dental visits: a dental checkup and a comprehensive dental examination.

As a preventative measure, twice a year you should schedule an appointment for a routine check-up. During this visit, the dentist will examine your teeth for signs of decay and other potential dental issues. That way, if problems are discovered, the dentist can take measures before those problems become worse.

During your check-up your teeth will get a deep cleaning and the dentist will use a special tool to remove tartar build-up. Your teeth will also get a polishing and an extra strength fluoride treatment. The dentist might also take a few x-rays.

If you've never been to the dentist before or if you are visiting a new dentist for the first time, the dentist likely will perform a comprehensive dental exam. Such an examination is a good way for the dentist to get to know you, your overall state of health and the particulars of your dental health.

During this visit, a thorough examination will take place. The dentist will take a set of full mouth x-rays. These will stay on file and will also help identify abnormalities. In addition to a comprehensive evaluation of your teeth the dentist will look closely at your gums and other soft tissue inside your mouth. Redness or puffiness might indicate gum disease.

The dentist will also look at your face, neck and chin for swelling and other abnormalities. He or she will also feel your saliva glands and lymph nodes for the same purpose. You'll be asked to open and close your mouth and to move it from one side to another. The reason for this is to make sure the temporomandibular joint is properly gliding your jaw as you move your mouth. The dentist will check your bite to ensure your teeth are in proper alignment.

The dentist will also want to know about any prescription medications you currently are taking. Either bring your bottles along or write everything down, including the dosage so your dentist can record this in your file. The dentist also will want to make note of any illnesses or diseases you have as some will have an impact on your teeth.

After either type of appointment, the dentist or dental hygienist will discuss with you ways you can improve your dental hygiene routine. He or she will also discuss any further treatments deemed necessary as a result of the examination.

Diabetes

2007-10-18T02:04:00.000-07:00

What Is Diabetes?

The word diabetes is common enough. Nearly everyone has heard it and may know someone who has it. But how many know what it is?

Diabetes is a medical condition identified by continual abnormally high levels of glucose in the blood. It is a disease that results when either the body fails to produce adequate insulin or the cells resist using the insulin produced.

In the first case (too low an amount of insulin produced) diabetes is called Type 1. In the second instance, the condition is known as Type 2 diabetes. Type 1 constitutes about 7% of cases, with Type 2 responsible for 90% or more. The disease affects about 7% of the population of the U.S., occurring more frequently among those age 60 or older.

There are other types, such as gestational diabetes that sometimes afflicts pregnant women, and others. But they are much less common and, in some cases, temporary.

Typical symptoms for either type are abnormally frequent urination, produced by the body's attempt to clear excess glucose by elimination. As a result, unusual thirst is common, compensated for by drinking higher than average amounts.

Type 1 has historically been known as juvenile onset diabetes, since it affected mostly younger people. Similarly, Type 2 was called adult onset diabetes, since it was found mostly in older adults. In Type 1 diabetes, it's believed that one of the primary factors causing the disease is an autoimmune system malfunction that affects the pancreas. Type 2 may be caused or worsened by obesity and other factors.

Both have genetic components as risk factors. But in either type, and regardless of the cause, the net effect is the same: an inability to clear glucose out of the bloodstream because of inadequate or faulty insulin production or use.

Insulin is the hormone chiefly responsible for regulating the level of glucose in the body. Many foods that contain carbohydrates are broken down by digestion and produce primarily glucose. That glucose is taken up by the body to supply the energy needed for cell repair, muscle movement and a thousand other functions. Insulin helps the glucose make its way into the cells.

When insulin is produced in too low an amount, or the body's cells resist the intake of glucose by interfering with insulin's function, diabetes is the result. Since the pancreas produces the overwhelming majority of the body's insulin, when some condition causes it to malfunction, diabetes can result.

The condition, whether Type 1 or Type 2, is usually chronic. But chronic doesn't mean that nothing can be done to minimize the effects. With proper diet and what are today relatively simple treatments, diabetes of either type is manageable. And the disease itself comes in a range of degrees. In some cases, the amount of insulin produced or used is only slightly under what's needed. In other cases, the pancreas produces almost none or the cells resist it strongly.

Since excess glucose left in the bloodstream can lead to a range of complications, diabetes can have a number of follow on effects. But how severe those effects are depends on the severity of the insulin deprivation or resistance.

An Introduction to Diabetes

Diabetes, a disease characterized by chronic high levels of glucose in the blood, is not the major problem it once was. Prior to the end of the 19th century, it might well have been a death sentence for many. Excess glucose can have a number of ill effects, including poor cut healing or kidney damage, even coma. With the advancement of monitoring and insulin delivery methods, it's often now little more than another daily task to perform.

Though the underlying causes are not fully understood, diabetes results from either too little insulin being produced or ineffective use of it by the body. In Type 1 diabetes, for example, the islet cells of the pancreas fail to produce an amount of insulin adequate to allow blood glucose to enter cells where it's used for energy. In Type 2, the cells may resist insulin's action, once again leaving too much glucose in the blood.

But though they're not completely known, experts agree that the causes of the different types of diabetes are generally a combination of genetic predisposition and environmental or lifestyle factors. In some cases, one or the other may dominate. Gestational diabetes, for example, affects about 3% of pregnant women usually from around 24-28 weeks into term. But it goes away after birth. Type 1, on the other hand, affects mostly juveniles and is largely genetic.

In all cases, the symptoms are usually roughly the same: excessively frequent urination, unquenchable thirst, sometimes accompanied by dizziness or stomach pains. Naturally, these common symptoms can have a number of causes. Anyone suspecting he or she has diabetes should be tested by a physician.

Those tests are simple and relatively painless, only requiring a small blood sample. Blood glucose level is measured, with normal running around 99 mg/dL, while diabetics have a level of 126 mg/dL or above. It may require more than one test to confirm the disease.

Once confirmed, regular blood glucose monitoring is a must. Fortunately, there are today many convenient ways to do that. Testing devices the size of a cell phone are common. A small sample of blood is smeared on a strip fed into the instrument, which delivers a number within seconds. Some recent devices measure glucose level through the skin using an infrared beam.

Treatments are equally easy for most diabetics. In some cases careful diet and appropriate exercise may be enough to keep the right glucose-insulin balance. In the usual case, insulin delivery is called for. But that too is much easier than in generations past. Small insulin-containing pens can deliver the exact right dose painlessly. Newer oral inhalers are on the market that have met with success.

Though no one wants to have to deal with diabetes, managing the disease is now easier than ever. The possible long term complications of untreated diabetes remain what they always were. By keeping them at bay with simple techniques, most diabetics can enjoy an active fulfilling life just as anyone else.

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Learn about diet and diabetes.

Stress around Holidays and Celebrations

2007-10-16T06:45:00.000-07:00

During the holiday season - Christmas Day, Hanukkah (the Festival of Lights) and others - people will frequently go through highly stressful moments. Only it need not be so.

There are, indeed, many pressures unique to the holiday season.

In many places, the weather makes it more difficult to get about and people feel sometimes the physical discomfort of the cold. Those are minor causes of stress in themselves, but when the situation goes on with no end, they become elements in furthering stress.

The desire and expectation of buying presents, at times for individuals you may not be very fond of but feel obligated to buy for, can add to the pressure. This is especially true for people on a tight budget, as many are. Crowded stores, clogged streets and a lack of parking spaces contribute as well.

These facts all bear marked similarities to more common factors in producing stress. Work responsibilities, for example, often bring deadlines that are difficult to meet and a lack of resources to meet them. Physical factors, such as health problems, commonly constitute a large percentage of stressors. Money worries are near the top of a lot of lists for those who experience stress.

Since the holiday factors are similar, they are subject to the same kind of 'treatment'. Stress results from a perceived, unresolvable conflict between "I must" and "I can't". So, tackle these two factors head on during the holidays.

Ask yourself if you really 'must'. Many families, for example, have a kind of raffle system in which one family member buys for another. That way, no one has the burden of buying multiple presents. Fewer obligations to meet means less chance for stress. Less money you have to spend means less to worry about.

Now tackle the "I can't".

Some people start gift buying and decorating earlier in the season. Others find it difficult to 'get into the spirit' long before the event. For the latter, try shopping online or going to more out of the way places. The trip may take a little longer, or require a little more searching, but the lower incidence of stress more than compensates.

Even if you don't want to start shopping for the holidays in June, you can still do some planning that will help lower the occasion for stress. If your budget is small, start saving well ahead. Put a cap on what you are willing to spend and don't let unnecessary guilt make you spend more or feel bad about spending less. Gifts should be voluntary, not obligatory.

Having more to do at a particular time of the year, when it may be more difficult to get it done, can represent a challenge. But a challenge only leads to stress when you place yourself in impossible dilemmas. Toss aside those dilemmas and declare your independence from stress.

Headaches - Who Is At Risk?

2007-10-14T22:47:00.000-07:00

Who is more likely to get a headache? While the exact causes of headaches of all kinds is still an ongoing research effort, many studies point to some likely culprits. Those factors vary with the different types of headache - tension, cluster or migraine.

Tension headaches are so-named because they are believed to be the result of (and to produce) different kinds of muscle tension. The risk factors for that are, not surprisingly, related to the different ways that can happen.

Something as simple as holding a phone for an extended period between the ear and shoulder, for example, can contribute to causing a headache. The muscles are stretched and compressed in a fairly unnatural position and the result is inflammation, constriction of blood flow, stretched fascia and tendons, and so forth. The end result is often a headache.

Or, in those who have the chronic habit, teeth clenching or grinding are common risk factors. This is similar to TMJ disorders in which the temporomandibular joint connecting the jaw to the skull is irritated. This can often happen at night during sleep when the person has no conscious control.

But more subtle and surprising risk factors are at work as well.

Family history is one of the clearest indicators of who is at risk, for all types. Migraines have a strong tendency to run in families, while 40% of those with tension headaches share a family history with sufferers. Genetics is clearly a factor.

Depression, whether genetic or environmental is a factor. Which is cause and which is effect can be difficult to sort out, but depression is correlated with 70% of those who suffer chronic daily headache. In all likelihood there is a reciprocal relationship. Those who suffer from anemia, more often women (who tend to need extra iron), are at greater risk of headache.

Those who suffer from insomnia or sleep apnea are more prone to headaches. Though both may be the result of underlying factors (more so than one being the cause of the other), they are frequently associated. Anxiety, whether during the day or at night, often accompanies the pair of causes.

Gender is a factor, in all types of headaches. Women are at greater risk than men for both tension headaches and migraines. In the latter case, around 17% of women get them, while only about 6% of men, according to one large study. Cluster headaches, in which pain occurs for short periods every day for weeks, more frequently affect men, however.

The reasons, the precise differences that produce the different percentages are unclear. But differences in lifestyle can largely be discounted these days, with women in the workplace as often as men.

Some lifestyle differences that can be common to both sexes are definite risk factors, though. Skipping meals, drinking excess alcohol (especially red wine, though 'excess' varies from person to person), stress and sometimes even excess exercise can increase the risk of headache.

Though family history, gender and other unchosen factors can't be controlled they can be dealt with by proper treatment. In the case of lifestyle issues, the ability to change and control is even stronger. For chronic sufferers, the first step is proper diagnosis.

Caring for, Cleaning and Replacing Your Toothbrush

2007-10-14T01:52:00.000-07:00

Your toothbrush is your first tool for teeth health. How long has it been since you started using that toothbrush you used this morning? Is it fairly new? Is it a month old? Two? Three? Is it older than that? If you're still using the same toothbrush you were using three months ago or worse, even longer, then get yourself to the store and purchase a new one as soon as possible!

You need to regularly replace your toothbrush because over time, the bristles are going to start breaking down. You'll know when this is happening because they'll start looking frayed and they'll flare outwards. Once this breakdown starts to happen, it's not going to be possible for your toothbrush to work as effectively or efficiently as one with bristles that are standing straight up.

If your toothbrush is relatively new but you've just gotten over a cold or the flu, or if you've had a cold sore, an infection in your mouth, or a sore throat, it's a good idea to throw out the toothbrush you used during that sickness or infection. Bacteria can live among a toothbrush's bristles and using that toothbrush may cause reinfection.

Bacteria can also grow on toothbrush bristles when you haven't been sick, especially if bristles aren't thoroughly rinsed after each use. Food particles can remain on bristles and that can lead to the development of bacteria, another reason why frequently changing your toothbrush is a good idea.

After you've finished brushing your teeth, it takes only a moment to ensure that your toothbrush is clean. Remember, its job is to remove food particles and plaque from your teeth, which it does, but sometimes those particles that have been removed will stick between the bristles of your toothbrush. While you are rinsing the excess toothpaste and foam from the toothbrush, be sure to rinse away any food particles too. When you're done rinsing, take a close look at the bristles. If needed, rinse again.

Some people think that sticking their toothbrush in the dishwasher or the microwave oven is an effective way to clean/sanitize it. The truth is, these environments are too harsh for most toothbrushes and will only cause them to become damaged.

After you've rinsed your toothbrush, it needs to air dry to inhibit the growth of bacteria. Always store your toothbrush upright in an open container. Don't lie it down inside a drawer and don't enclose your toothbrush inside a case or other type of airtight container. With no air circulation, the moisture will create an environment ripe for bacteria growth.

To prevent cross-contamination, you never want the head of your toothbrush to touch the head of another toothbrush either. It's also not a good idea to share your toothbrush with others. To date, there's not been any solid proof that toothbrush sanitizers or mouth rinses with antibacterial agents offer any better protection than good cleaning habits so read the product's claims carefully before making any purchases.

And always remember – when in doubt, throw it out!

Stress and Exercise

2007-10-14T01:47:00.000-07:00

Exercise helps relieve stress. That's a fairly common sense belief these days, but it is also one backed up by a lot of careful scientific research.

Exercise causes the brain to produce a cocktail of helpful biochemicals that help reduce stress. Runners, for example, are familiar with that 'endorphin high' that comes from marathon workouts. That's the result of the brain releasing an opiate-like substance that the body produces naturally to reduce pain. In extreme cases it leads to a sense of euphoria.

Along with endorphins there are other neuro-transmitters produced - serotonin, dopamine and norepinephrine - that also have beneficial effects as mood elevators. The effects of those is shown most clearly when they exist at too low levels - depression, anxiety and sometimes increased aggression.

Exercise helps reduce stress not only by the biochemicals it produces, but by reducing others produced by stress. When a person experiences stress the sympathetic nervous system produces cortisol and hormones that - if left unaltered in the blood stream - produce harmful effects on blood vessels. They can produce scaring, which can lead to narrowing of the arteries.

Exercise helps solve that problem in two ways. A good workout will actually use up those compounds, breaking them down into products that are harmless and get passed out in urine. It helps in a second way by making blood vessels stronger and more elastic, which helps them resist the effects of any stress-produced chemicals that don't get used up.

Stress often produces excessively tense muscles, particularly in the neck, shoulders and calves. Exercise can help loosen those up, both as part of a general warm-up period and during the main workout. At the same time, those muscles are getting strengthened and infused with fresh, highly oxygenated blood. Lowering 'bad' cholesterol and triglycerides in the blood helps improve the circulatory system, too. A beneficial effect all the way around.

There are psychological benefits from a regular exercise routine that help eliminate stress, as well. Focusing on the routine at hand takes away the conscious focus from the stress initiators. It's difficult to concentrate on that unreasonable boss and his unfair actions that morning when you're working your way around the weight stations.

Those effects also help give the mind a chance to bring about homeostasis. That's a feedback mechanism within the body that brings it back to a state of equilibrium from any extreme. A strenuous workout takes the mind off problems, giving that system time to function without continuing to overload it.

Other psychological benefits follow from a regular workout. Improving overall health and fitness helps produce self-confidence. When you look good, you often feel good. Beyond that, it helps you realize that you are exerting effort to improve your mind and body. That serves to overcome the feelings of helplessness and resultant passivity that so often accompany stress.

Sometimes, just getting out of the house or away from work for a vigorous walk can do wonders. But a good workout of at least half an hour's duration three to five times per week is ideal. You'll find stress levels will be lowered and your overall mood will elevate very quickly.

Understanding Low Vision

2007-10-12T02:35:00.000-07:00

Are you having trouble recognizing faces you know are familiar?

When you are reading, do the letters seem distorted or appear to be broken?

Are you having trouble seeing obstacles below you like steps and curbs or around you such as walls or furniture?

If you've been experiencing one or more of these types of vision problems, you may have a condition called Low Vision.

What is Low Vision?

Low vision is a condition that results in a partial loss of vision. It is not considered blindness, which is a total loss of vision, but it is an impairment that can drastically alter a person's quality of life. Basically Low Vision is a problem having to do with a person's vision that cannot be corrected using traditional remedies such as corrective lenses, surgery, medication or contact lenses.

Types

The most common form of Low Vision is one in which a person's visual acuity is diminished. Acuity refers to the sharpness of an image. With Low Vision a person cannot see as many details. But Low Vision can also result when a person's field of vision is obstructed, usually significantly. For example, the ability to see images off to the side may be affected. Or, an affected person may be considerably bothered by glare or by light.

Causes of Low Vision

The causes of Low Vision are many. Here are just a few of them: glaucoma, eye or head injury, stroke, cone-rod and rod-cone dystrophies, brain tumors or injury, macular degeneration, diabetic retinopathy, optic and Leber's optic atrophy, histoplasmosis, toxoplasmosis, optic nerve hypoplasis and heredity.

How to cope

As stated above, a vision loss of this nature can dramatically alter a person's well-being. Tasks as simple as using a computer or reading a book become nearly impossible. Low Vision is to date un-treatable and that along with the fact that Low Vision often means a loss of independence is enough to dampen any person's spirit. Mobility may be impacted and oftentimes, those diagnosed with Low Vision are no longer able to operate motor vehicles as they are considered 'legally' blind. Sometimes affected individuals end up losing their jobs.

An Ophthalmologist's only option is to work to improve the vision that remains as best as he or she can.

Vision aids

Fortunately, a number of vision aids are available for individuals with Low Vision. Hand-held illuminated and non-illuminated magnifiers are very popular options, as are magnifiers that can be stationed permanently in a stand. Adjustable stands are also available. These stand magnifiers are available as either battery-operated or electrical models and can be illuminated or non-illuminated.

Many different types of Low Vision eyeglasses are available as well. Reading spectacles, glasses with half-prisms, high-power bifocals and reading glasses, and microscopes and telescopes can help. There are monoculars, binoculars and absorptive lenses. And there are a number of different video magnifiers and other enlarging devices that have been created especially to help individuals with Low Vision resume a more normal way of life.

Stress and Your Mate

2007-10-12T02:27:00.000-07:00

Whether you have a spouse, a domestic partner or just someone who is the current live-in love of your life, living with someone close can cause stress. Note, the 'can' not 'must'. Interacting with someone with whom you have that kind of relationship introduces a variety of potential problems, but those don't have to lead to stress - for either party.

Stress results when someone feels caught in a perceived, unresolvable conflict between "I must" and "I can't". They feel there is something they have to do, but are blocked from or don't have the resources to do.

Close relationships, such as those with a spouse or 'significant other' inevitably bring many such problems. Individuals have unique values and interests, preferred lifestyles and even basic differences in pace or approach. Some men are very stoic, even when they're not repressed. Some let the difficulties life presents 'roll off their back like water off a duck', others attack them head on.

Adjusting to the style of another person and dealing with the dozens of daily choices living together presents - especially when the preferences of one party conflicts with another - can be very difficult. But stress results most often when one or both of the two parties is unrealistic, unwilling to communicate or compromise, or are even downright unfair.

Sometimes the only solution is to part ways. But long before that happens, if the relationship is valuable, there are several ways to resolve conflicts that avoid chronic stress.

Acute stress is something of a misnomer. It generally refers to a stress that is short-lived, even though the word 'acute' can make the event sound severe. But whether minor or major, such episodes are all but inevitable in close relationships. Health problems, money concerns, conflicts with other family members, disagreements over child-rearing... there's no end of possibilities.

But acute stress isn't very harmful. The episode fades or a resolution is found and life returns to normal. When a series of problems occurs, and most importantly when individuals believe they don't have what it takes to solve them, chronic stress can result.

But the way out, though not easy, is simple. There are, in fact, very rare circumstances that place us in situations that have no resolution. Very few people have no potential resources for resolving them.

No single, concrete event in raising children is all-decisive - with few exceptions. Many couples have worked successfully through times of low income or high debt, and often developed stronger relationships as a result. Most health problems are temporary. If life were nothing but a series of disasters we couldn't cope with, insurance companies would go broke.

Reducing stress in relationships can be achieved by a series of techniques almost anyone can adopt. Evaluating problems objectively, looking long-term, reminding oneself and each other of the values that formed the relationship initially can go a long way toward lessening the perceived severity of problems.

That also helps build the awareness that sometimes the resource you need most to solve a problem is looking at you across the dinner table.

Sinus Headaches

2007-10-10T23:01:00.000-07:00

There are over 300 medical conditions cataloged that can produce or accompany a headache. One of the more common is one known as sinusitis. Often misdiagnosed, when in fact the condition is a migraine, full or inflamed sinuses (along with the accompanying pressure) can definitely cause pain in the face and head - by definition, a headache.

Sinuses are cavities within the facial bones, above the eyes and behind the nose and cheekbones. Lined with tissue and mucus, the lining can become irritated and one or more cavities full of fluid. They can become so full as to have the two sides touch. That irritation and fullness produces pressure and pain.

Often the result of a common cold, sinus headaches are so-called 'secondary headaches' because they result from an underlying medical condition. 'Primary headaches' such as tension or migraine headaches are the condition itself, though they too have causes, of course.

Treatment can vary widely depending on the true cause of the condition. When the result of a ordinary cold, time is the only cure, though there are obviously hundreds of symptom-relief medicines on the market.

Some contain alcohol, which can make you drowsy but actually worsen a headache. Many have aspirin or acetaminophen which can be effective, though patients should take care not to overdose. One type of headache, aptly named MOH - Medication Overuse Headache - can result from too much medication.

Others may be the result of more serious conditions. Because of genetic variation, some individuals actually have a mildly deviated septum. That can produce pockets or channels that hold or accumulate fluid - the result can be a form of sinusitis. Surgery can correct such conditions, though of course the costs are high and the recovery can vary. Correct diagnosis is key.

For more minor causes, symptomatic relief may be enough. Cold or hot compresses on the face can help reduce swelling and alleviate some pain. Nasal sprays are available in abundance and some do actually work. Caution is called for here again, though. Nasal sprays can actually increase irritation if the patient overdoses.

Sometimes the condition is the temporary result of environmental factors. Rapid pressure changes in airplane flights, mild allergens, even stress can change the pressure and condition of the sinuses. Changes in the weather are sometimes responsible, as the outside or general air pressure and humidity can affect the interior sinuses. They are, after all, connected.

Allergic reactions can produce a sinus headache, though this affects a relatively small portion of those who suffer from them. Even temporary allergic reactions need not be the result of an immune condition. Pathogens in the air or food can cause those not normally susceptible to experience similar headache pain.

In almost all cases, once the sinuses are drained of excess fluid, and the inflammation ceases, the headache pain disappears as well. Sometimes that can be aided by the old fashioned inhalation of steam method. In other cases, modern antibiotics are called for. Consult your physician for proper diagnosis and ask probing questions to examine all your treatment options.

Vision, Understanding Eye Care

2007-10-09T02:06:00.000-07:00

Routine eye exams are important even for people who are not experiencing eye trouble. These are in-depth procedures that are usually performed by either an Ophthalmologist or Optometrist. How often a person needs an eye exam depends on a number of factors including age, overall health and whether or not eye disorders run in the family.

Children with no eye trouble need only have their eyes checked during routine visits to their pediatrician. This evaluation is commonly referred as a vision screening and should take place at a minimum, every 2 years. A vision screening is not as comprehensive as an eye exam, but it is invaluable in detecting early signs of eye or vision trouble.

For adults without eye trouble, eyes should be examined one time between the ages of 20-29, two times during the next 10 years, 2-4 times during the next 10 years and after age 65, eyes should be examined once every 1-2 years. People wearing corrective lenses should have their eyes examined yearly. Those with eye disorders should work out an examination schedule with their eye doctors.

What to expect from an eye exam

Using a light source, an external examination ensures the eyes 'look' right. You'll follow the doctor's pen (or other object) with your eyes to ensure the eye muscles function properly. When you read the illuminated chart with letters that get smaller the further down you go, your doctor is checking your visual acuity. If you need corrective lenses, you'll get a refractive assessment, a test that determines how light wave bend. The results of these tests help the doctor determine your prescription. He may put a Phoroptor, a device that resembles a big black mask, over your eyes in order to fine-tune these measurements.

Your peripheral vision will be tested. A slit lamp exam uses a microscope that emits a sharp beam of light to evaluate the cornea, lens and iris. The back of the eye is also examined and finally your eyes will be tested for glaucoma.

Ophthalmologist vs. Optometrist

The responsibilities and skills of an Ophthalmologist and an Optometrist are usually different, yet most people mistakenly use these terms interchangeably. Both professions involve eye care however the primary difference between the two is the presence of a medical degree. It is this degree that designates an Ophthalmologist as a medical doctor who has been trained in all areas of eye care including the ability to diagnose and treat eye disorders and diseases.

Ophthalmologists are qualified to perform eye surgery and they also know how to take proper eye measurements so they can accurately prescribe corrective lenses. Their training helps them dispense advice for preventing blindness and also enables them to assist those who are blind. In addition to advanced educational training, Ophthalmologists must be trained in clinical and surgical settings.

Optometrists routinely perform eye examinations. During such eye examinations, Optometrists will also determine the need for, fit and prescribe corrective eyewear and/or lenses. Optometrists can also screen patients for certain eye disorders.

The importance of dental care

2007-10-09T02:00:00.000-07:00

Everybody knows that dental care is what helps keep our smiles white and our teeth bright. But the reasons why proper dental care is so important go much deeper than that. Proper dental care is crucial if you want to keep your teeth from decaying and possibly even falling out for good.

That may sound drastic but it is true. A cavity results from tooth decay and dentures or dental implants are the end result of teeth that have decayed beyond repair. Poor nutrition and lifestyle habits such as cigarette smoking can both contribute to tooth decay, but by far the most common reason these types of tooth problems develop is improper dental care. Teeth that aren't cared for properly can also cause the dreaded 'bad breath', a foul odor that others shun.

It's never too early to start learning about dental care. In fact, it's a habit that should be taught very early in life. Teaching children to brush and floss their teeth regularly and to visit the dentist twice a year is something they'll remember throughout life. It's also what's going to help them take better care of and protect the teeth they have been given.

There is much more to a tooth than meets the eye. The part that is visible is referred to as the crown. Every tooth has another part called the root. A tooth's root is below the gum line and extends into the jaw bone. The area where the crown meets the root is called the neck. These parts – the crown, the root and the neck – are the 3 basic parts of every tooth.

The crown consists of 3 layers: the enamel, the dentin and the pulp. The enamel is the outer layer of the tooth, the part we brush, and it is actually translucent, not white. Enamel is what gives a tooth its strength but it is also the part of the tooth that will decay when not properly cared for. Below the enamel is a layer called the dentin. The majority of each tooth consists of this bone-like hard material that extends into the crown and below the gum line. Dentin is what's responsible for a tooth's coloring.

Within the dentin is a pulp cavity. This area contains pulp which is actually made up of connective tissues, nerves and blood vessels. The blood vessels carry important nutrients to the teeth and the nerves trigger hot and cold sensations.

What we refer to as our gums is actually called gingiva. Gingiva is the pink area that fits around each tooth and covers the jawbones.

Just as enamel surrounds the dentin in the crown area, cementum is a material that surrounds the roots. A layer of dentin also covers the cementum. Periodontal ligaments are what attach each tooth to the jaw. Craters, or more appropriately, alveolar sockets, form within the gum as each tooth pushes up through the gum. These sockets along with the alveolar process (the walls of the crater) also help keep teeth in place.

Common Headache Symptoms

2007-10-08T06:33:00.000-07:00

The variety of symptoms from headaches is considerable, and vary with different types.

Possibly the most common is the tension headache, usually the result of muscle tension in the neck and shoulders, or around the face. Migraines, affecting about 6-13% of the population (roughly 6% are men, 13% are women), is much higher in intensity (and often in length). Cluster headaches, often listed as another type, is really more of a pattern - headaches that occur for short periods per day, sometimes lasting for weeks.

Tension headaches are familiar to just about every adult, with pain in the head sometimes diffuse, but often focused around the eyes or temples. When the result of inflamed neck or back muscles, the pain will often be further back. In practice, the pain can be nearly anywhere above the neck, but is typically more localized.

Tension headaches are frequently accompanied by watery eyes, sometimes even a runny nose. Perceived as a pressure around the eyebrows, a tension headache can produce pain that migrates further down, causing reddening in the eyeballs. Fortunately, they are rarely severe enough to cause vomiting or excessive sensitivity to light and sound, as migraines can.

Migraines are an entirely separate class of headache, as their unfortunate sufferers can attest. Though the causes are still only partly understood, there is a strong genetic component and those who suffer from them often do so for years. In many cases the condition is nearly lifelong, though treatments have improved.

In a migraine, intense, throbbing pain is felt - usually around one temple or the other. These so-called 'unilateral attacks' will often alternate between temples. Because the pain is so intense, however, the effects can be perceived to spread to other parts of the head. Pain behind the eyes is common, sometimes accompanied by inflamed eye blood vessels.

When there is no alternation, the headache may have an entirely different cause, such as being what is named a 'secondary headache' - one caused by some underlying condition, such as a brain tumor.

Migraines are often accompanied by other symptoms, as well. Hyper-sensitivity to light and sound are commonly reported. Attacks can last as 'short' as a few hours, to as long as a few days or more. They're often preceded by warning symptoms that hint at a coming episode, such as sleepiness and fatigue or craving for sweets.

When the attack arrives, the intense pain often produces nausea and vomiting. Sometimes diarrhea results, and others suffer cold hands and feet, along with the light and sound sensitivity. In some cases, attacks can be triggered by something as simple as walking upstairs.

Cluster headaches are not a separate type of pain, but a pattern. They usually last a half-hour to an hour, but then re-occur (often at the same time of day), the next day. Once they arrive, they usually stay around for long periods. The pattern can be repeated for weeks or longer, then disappear for months. The symptoms are similar to tension headaches, but can be more migraine like.

Stress and Your Health

2007-10-08T06:26:00.000-07:00

Some effects believed to be linked to stress have not been borne out by research. Ulcers, in particular, were thought to be caused by stress. Though the acid produced during moments of stress may increase discomfort, contemporary research points more to genetic factors in combination with certain stomach viruses as the likely culprit.

But evidence is accumulating that some health effects are strongly influenced by stress.

Some of the more elementary and obvious effects of stress are well known. Headaches, excessive muscle tension, high blood pressure, rapid heartbeat, interrupted digestion, and other symptoms are often recognized. But there are longer-term, and more serious, potential consequences from chronic stress.

Just as one example, several studies undertaken at the National Institutes of Health and elsewhere strongly suggest that stress has an effect on the immune system. Interestingly, the effect is sometimes positive, sometimes negative.

Since stress, in one definition, is just a person's 'fight or flight' response to a perceived threat, it can have a positive effect. It triggers the release of biochemicals that can help heal infections from bites, punctures or other damage. That makes sense if you consider how evolution might have tailored the immune system to deal with these problems.

But when that response persists over a long period of time, the effects can be harmful.

One result is that the immune system actually decreases in effectiveness. This is logical if you consider that once those chemicals are depleted, but have nothing to act on and hence dissolve, they can't readily be produced again when there is something to counteract. The result is a higher susceptibility to infection and a lowered resistance to colds and other virus induced illnesses.

The other result is a general fatigue and sometimes depression. When a person is stressed for long-periods, there is a feedback between one part of the cause - the belief that no action is possible to overcome the stress initiating events - and the effects. In other words, the belief becomes a self-fulfilling prophecy.

Another impact on health caused by chronic stress is a compromised circulatory system. When stress hormones released by the 'fight or flight' trigger don't get used up by physical activity, they can cause actual physiological stress on the body.

High blood pressure increases physical tension on the walls of blood vessels. When the body reacts to heal the micro-tears that sometimes result, scar tissue can be produced. That decreases the ease of blood flow through them.

If carried to an extreme or for a long enough period, or for individuals at risk for genetic or age reasons, heart attacks can occur. As the blood vessels narrow, the heart may be unable to deliver sufficient blood and oxygen at moments of high demand.

Stress has long been known to worsen the effects of rheumatoid arthritis. As the link between this condition and the immune system have become better understood over the years, it's clearer why this should be so.

Protect your physical and mental well-being by practicing techniques to lower it. Adopt a philosophy that helps minimize stress in your life. Your health depends on it.

Stress and Money

2007-10-07T07:33:00.000-07:00

Who hasn't stressed over money? Some will reply: 'those with a lot of it'. That's an easy conclusion to draw when you are wondering how to make the mortgage payment. But the fact is that many people with large amounts often worry about it more.

They may not stress over paying the house payment, but they often have investments that go south, money managers that prove untrustworthy and other problems. If they have enough of it, they can have security, publicity and sometimes legal problems. Sure, we'd all like to have those problems rather than our own - until we get them.

The bottom line is that money issues are often stressful for just about everyone. But this is not inevitable. Many people, perhaps more in the past than the present, led very happy lives with almost next to nothing in the bank. And even most of the very poor today in the U.S. live infinitely better than kings of 300 years ago.

One needn't go so far as to say 'everything is relative', but a sense of perspective is helpful.

Stress over money issues is no more inevitable than is stress over any other fact. Being concerned and being stressed are not the same thing. Stress results when a person believes there is no way out of a dilemma they simply 'must' solve. But neither side of that dilemma is cast in stone.

Certainly, life often presents alternatives that are unpleasant. One need not accept passive stoicism as the only option, though. The will to struggle can be helpful in a number of ways.

Both mental and physical struggle help work off the natural hormones that are released in stressful times. The effort put forth also helps psychologically, since passivity is an essential component of depression (a common result of chronic stress). And, of course, during the attempt to overcome a hurdle one often gains the knowledge needed to actually overcome it. The pride that results provides one more bulwark against future episodes of stress.

Those general comments apply to stress over money as much or more than any other issue. Millions get into situations of excessive debt every year. Credit cards and other temptations of 'easy money' are ubiquitous in today's society. But millions get out of debt, too.

Family arguments over money are one of the most common causes of stress. When two people disagree over how to spend limited funds, conflict is inevitable. But, that conflict need not lead to stress. Realism, long-term planning, a willingness to compromise and respect for another's point of view can go a long way toward minimizing stress.

Sometimes it helps simply to put aside a certain percentage of the income for 'anything in the world you want to happen today'. Indulging the occasional whim, and realizing it rarely leads to huge loss, can help relieve the pressure.

Once you have enough money to ensure basic survival, which all but a small percentage do, the rest is optional. No need to stress over that.

Stress at Work

2007-10-04T23:21:00.000-07:00

The Cause

The phrase stress at work has a dual meaning. On the one hand, it simply refers to stress experienced while on the job, usually because of some aspect of it. On the other hand, it can mean that stress is at work on you - stress is working on you, and usually in ways that are extremely unpleasant.

These two meanings are not completely unrelated. When you endure work-initiated stress the results are harmful to your physical health and your mental well-being. As with any problem, it helps to look at the fundamental causes in order to work towards a long-term solution.

There are a hundred immediate possible causes for job-related stress. Employees and managers alike are often given unrealistic deadlines to make near-impossible goals. Competitive fast-paced business can be fun. But when the intermediate goals don't serve valid business ends - improving sales, optimizing work flow, enhancing communication - they are generally resented.

Add to that the all-too-common unreasonable boss or uncooperative co-worker. In companies large and small there are too frequently people in charge who are disrespectful and poorly qualified to lead others. They are generally more interested in flattering their manager than improving productivity and getting the job done.

Those two factors - mis-directed goals and unfair managers - explain the response that most people give when asked if they experience work-related stress and why: absence of control over their lives.

Many individuals have well-developed problem solving skills.

Women in the workplace who are also mothers know very well how to manage time, multi-task multiple demands and innovate new solutions. They practice those skills every day at home. They also know a bit more than most about how to settle disputes among individuals, all of whom may be partly wrong and partly right.

Men, too, have ample experience in prioritizing resource expenditures, responding to complaints and deciding when to push and when to compromise. They practice that at home every day.

But the workplace often fails to mirror the freedom to use one's thinking skills and the power to enact a workable solution. More often, goals come from above and little debate is allowed. Individuals employed in organizations of that kind experience obligations without authority - a guarantee of stress.

The single most-often cited reason for stress in the workplace boils down to that - demands, but without the resources to meet them. When an individual is placed in the unresolvable conflict between "I must" and "I can't", stress is the inevitable result.

Fortunately, some organizations are beginning to recognize this and are taking steps to change. With luck, you may be employed by one.

The Cure

Being placed in situations that demand the impossible almost inevitably lead to stress. Unrealistic deadlines to meet useless goals, enforced by unreasonable managers - are an all too common scenario. But individuals who find themselves in such circumstances still have options.

There are a dozen small, stress-relieving exercises that can help ease the symptoms while working toward the long-term cure. Stress produces a number of well-documented physiological effects like muscle tension, shallow breathing and compromised immune system. To combat these, you can take direct action.

Take a few deep breaths, slowly. No need to go into some kind of Zen state, just allow yourself to expand the chest and relieve tension around the center of the body. Stretch the arms and shoulders. Gently work the head from side to side. Flex the calves.

Take a few minutes to work on your mental processes as well. Stress often inhibits the ability to focus or concentrate effectively. It decreases memory retention on needed items because the irritation causes focus to shift to the fact of being angry.

While you're breathing deeply, close your eyes and meditate for a couple of minutes. Again, that doesn't require any form of deep relaxation, just a moment to let the external world go. At the same time, you don't want to focus solely on the anger or stress you're feeling. Focus on an internal image of something pleasant - a child's face, the family dog, a great golf swing, anything that works for you.

Now that you've tackled the symptoms, go after the roots of the problem.

Many choose to start their own businesses. That choice brings with it a whole new set of challenges, but the overarching benefit is the freedom to meet them. You'll find yourself working long hours with little recognition. But, even in the absence of large external rewards, the internal rewards - the satisfaction, the feeling of being the 'commander of your own ship' - is frequently cited as a major incentive for those who keep trying.

Many others will try to work for positive change within their current organization. Even when those efforts are only partially successful, individuals report that they gain satisfaction from the knowledge that they are not simply accepting their unpleasant fate passively.

You can make efforts to transfer to another job within the organization, or look forward to the day when that unreasonable boss will have moved on. Remember, very few things in any company stay the same for more than six months to a year.

While you're waiting for better circumstances, focus on the process less than the results. Keep a realistic attitude about what is and what is not within your control. Try not to let the latter matter very much. Seek out the cooperative individuals in the company and don't burden yourself with trying to change the others.

By all means, let off some steam to trusted friends and family members outside work. At work, stay focused on the task.

Stress and Pets

2007-10-01T23:10:00.000-07:00

As with raising children, dealing with pets can be stressful. But often the situation is exactly the reverse: having pets frequently provides one of the best stress relief mechanisms around.

Several studies suggest that having a pet helps recovering surgery patients heal faster. If the link between infection and stress that some of them show is correct, this shouldn't be surprising. The positive effect on the immune system could account for that.

For many, having pets clearly has an abundance of psychological pluses as well. Cats, for example, are obviously oblivious to any problems a person might have. They want their supper and their rub while perched in a warm, stationary lap. The shift of focus to the pets wants and away from the unpleasant episode at the office can help lower stress.

The sympathetic nervous system works in conjunction with other brain areas to generate hormones and signals that create our 'fight or flight' mechanism. Shifting attention away activates the parasympathetic nervous system that has opposite effects. In short, we calm down. That interlude helps the body achieve homeostasis - the move back to equilibrium from an extreme - that stress has interrupted.

Dogs are terrific stress relievers, when they aren't creating more. Digging holes in the backyard, ruining a good pair of shoes or creating a mess on the carpet certainly don't help alleviate stress. But a short game of fetch with a tennis ball can. Watching their eager joy in simple activities is a vivid reminder that not everything in life is an occasion for doom and gloom.

Dogs have been domesticated to live with humans for over 10,000 years. During that time they have participated in a hundred common human rituals and activities, some of which can offer relief from stress symptoms. Fishing, hiking and other activities are in themselves stress relievers. When accompanied by a loved and loving dog the effect is amplified.

Even aquarium fish can provide a source of stress relief. Taking care of tropical fish requires a lot of careful planning and execution. That focus helps keep one's mind off what often amounts to trivial problems. Additional rewards can show up by observing the many interesting behaviors sea creatures exhibit.

A variety of pets - tropical birds, hamsters, ferrets and many more - frequently display actions that people find humorous. And even the most serious psychotherapist will agree that laughter is excellent medicine when it comes to lessening stress.

Though the form of communication between animals and humans is very different from that between one person and another, there is an undeniable understanding that forms between individuals and their non-human companions. That bond is often stronger than between casual friends. The result is a feeling of support without expectation of anything other than a good fur stroking.

After all, when was the last time you ever heard anyone say 'my dog drove me to drink'?

Recipes and cooking directions

2007-09-30T22:24:00.000-07:00

The cooking directions and recipe collection section is an online cookbook, focused in cooking in the most natural way and encouraging food preparation from scratch.

There are many interesting sections.

Stress and Alcohol

2007-09-30T22:21:00.000-07:00

'She drove me to drink' used to be a popular phrase. Its essential meaning is that stress induces people to consume alcohol. While it's true that stress can be an incentive to drink, it's equally true that heavy alcohol consumption causes stress.

Moderate alcohol intake, to be sure, can have beneficial effects. Research suggests that small amounts can even improve mental functioning and increase performance in problem solving while stressed. But, there are also studies that demonstrate that large quantities, particularly when consumed for long periods, actually worsens stress.

Large alcohol consumption stimulates the hypothalamus, pituitary and adrenal glands. One result is an increase in the amount of cortisol produced within the body. Another is an increase in adrenaline. Both those, while they don't alone cause stress, play a large role in the symptoms.

Extreme stress makes it more difficult to concentrate. One of the obvious effects of high alcohol intake is to produce that exact effect. Thus, heavy drinkers get a double whammy just at the moment they need mental clarity most.

Other studies suggest that chronic drinkers have symptoms similar to those seen in children with ADHD (Attention Deficit Hyperactivity Disorder). Children of those drinkers, this research concludes, have a higher incidence of actual ADHD.

So, it may also be true that as much as the stress of parenting may lead to drinking, adult drinking may encourage the circumstances that make the parent to drink. It may be a factor in producing children's symptoms that lead to adult stress.

Exercise is known to help relieve the symptoms of stress. Unfortunately, one of the additional results of excessive alcohol consumption is decreased exercise. Few inebriated people want to go a few rounds on the weight machine.

Similarly, high alcohol intake suppresses appetite. Thus, at the same time alcoholic drinks pour in the calories, they decrease the incentive to maintain a healthy diet. Once again the drinker experiences a doubly negative reinforcing effect.

Those who drink excessively to escape stress motivated by money concerns find it more difficult to cope with the problem that caused the stress in the first place. Even simple tasks like balancing a checkbook are clearly more difficult when drunk. But beyond such minor details, the cognitive functions needed to develop long term strategies are impaired. Drinkers literally can't think their way out of the problems causing the stress.

In all these cases there is a vicious cycle established. Stress encourages heavy drinking, which makes it more difficult to deal with the internal and external factors that led to stress in the first place. Though the specific numbers will vary from person to person, when the average individual drinks more than the equivalent of two or three shots of whiskey per day, the results are inevitably bad.

The key to breaking this vicious cycle is to seek alternative methods for dealing with stress. Both the symptoms and the underlying motivators are subject to change in almost all cases. Proper exercise and diet is a good beginning. A realistic attitude about life's inherent challenges can go a long way, as well. But, as with any psychological problem, admitting it exists is the first necessary step.

Better Daytime Habits That Can Help You Sleep

2007-09-28T22:36:00.000-07:00

Read on to see which bad daytime habits you've developed that may be impacting the quality of your sleep. Then realize that you'll sleep better simply by making a few changes in your routine.

Exercise
Getting exercise every day has its benefits. That's not debatable. However, strenuous exercise done in the early evening or later can affect your ability to fall asleep because it raises your body temperature and it won't begin to fall for several hours. It's much easier to fall asleep when body temperature is lower.

If you exercise late in the day, consider changing your workout time. Exercising 5 or 6 hours before you plan to go to bed is ideal, as this allows ample time for your body temperature to cool to a level that's conducive to sleep. Whatever you do however, do not stop exercising. You reap an abundance of benefits – including better sleep – by getting daily moderate exercise. If you cannot adjust your workout time, try lowering the intensity level.

Caffeine
Most people won't drink caffeinated coffee at night because they realize that caffeine can keep them awake. That is the reason decaffeinated coffee or decaffeinated tea were created. But coffee is not the only beverage containing caffeine. Soda, tea and some energy drinks also contain this stimulant therefore, all should be avoided in the afternoon and evening. Chocolate also has caffeine so eating chocolate cake, ice cream or pie for dessert can produce the same type of sleep issues.

The way that caffeine affects individuals varies so there is no general rule about its consumption that applies to everyone. If you think caffeine might be impacting your sleep, eliminate all caffeine in the afternoon and evening for a few days and note any differences in your sleep.

Alcohol/Nicotine
One misconception about alcohol is that it helps you sleep. Alcohol can bring sleep on faster, but it may cause you to wake more often during your sleep period. Nicotine withdrawals occur while you sleep so the need to light up may cause you to wake more frequently.

As with caffeine, stop consuming alcoholic beverages at night for a few days and see if you feel more refreshed in the morning. And kick the nicotine habit once and for all for better sleep and better health!

Food and drink
Some foods, especially those that can cause heartburn, can negatively affect your sleep. Tomato-based foods/beverages and spicy foods are the biggest instigators of heartburn. Heartburn, which intensifies when you lie down, causes much discomfort during sleep and that discomfort can cause you to wake often during sleep. Drinking a lot of liquids, caffeinated, alcoholic or otherwise, will cause you to wake frequently too because you'll have to urinate more.

Napping
You may love to nap, but napping might cause sleep disruptions by disrupting the workings of your inner clock or by causing you to need fewer hours of sleep during the night. Nap only briefly, no longer than 30 minutes or eliminate napping entirely and see if doing so enhances your sleep time.

Tackling Stress in the Modern World

2007-09-25T22:56:00.000-07:00

In the fast-paced world nearly everyone lives in today, stress is an ever-present possibility. Just-in-time manufacturing, instant news from around the world, computers and a host of other modern technologies are a great benefit. But along with them comes quicker deadlines, instant notification of bad news and more communication to deal with.

But no one is going to slow down the world, nor would many of us want to. At the same time, it's helpful to realize that with more technology comes more options. Some of those options allow us to find new ways to deal with the internal and external factors that can form the basis of stress.

You may be unlucky enough to have a boss who imposes unreasonable deadlines to meet pointless work milestones. But many have the option now to telecommute, work flexible hours and take extended leave for pregnancy and other family situations.

There may be myriad challenges in the modern world, but there are a variety of new tools to deal with them. Computers can pile up work faster, but they also allow us to get more done with less labor. They also enable us to find those with similar interests who may live thousands of miles away. In decades past, that would have been nearly impossible, except for the occasional convention in a distant city.

Psychology, though still in its infancy as a science, is starting to compile a set of good data on neurobiology, nutrition and a host of other factors relevant to stress. Figuring out useful treatments from this bewildering array of studies will take time, but progress is being made.

Sports and diet have become much more scientific than they were a generation or two ago. As tools to fight stress, exercise and a proper diet are now recognized as twins in one of the most effective strategies for combating stress.

While millions still work hard, basics like housing and food, transportation and medical treatment constitute a smaller percentage of income for most than they did in generations past. It's not uncommon for two-driver families to have more than two vehicles today.

Certainly there is no shortage of potential stressors. To listen to the nightly newscast is to see a picture of a world about to come apart at the seams. And, yet, we endure. It may be that there is more to the lives most people live than we see on the TV.

Dealing with difficult problems is, well, difficult. But that need not lead to stress. That results from a viewpoint that sees the dilemma between "I must" and "I can't" as unsolvable. But there are many more methods available today to overcome "I can't" and much more freedom to deny that "I must." Toss the dilemma aside and declare your independence from stress.

Sleep and Shift Work

2007-09-24T22:16:00.000-07:00

When people talk about shift work, most focus on the benefits, of which there are many. To the employees working hours that aren't considered 'normal', something other than Monday through Friday from 9 am – 5 pm, shift work means greater flexibility in scheduling. To employers, shift work means staying competitive, especially in an increasingly global marketplace.

But to those individuals who specialize in understanding and treating sleep disorders, shift work has a more negative implication. Shift work is often associated with insufficient sleep, an increased likelihood of human error and, contrary to popular belief, decreased productivity. The reason for this is simple: many key bodily functions take place according to a natural cycle and any disruption to this natural cycle can throw a person out of balance.

This natural cycle, or internal clock as it's more commonly referred to, is the Circadian rhythm. In humans, this natural rhythm is responsible for signaling when the body should wake and when it should sleep. It signals these actions by releasing and withholding the release of certain chemicals, hormones and neurotransmitters. When sleep patters are disrupted, as they are when a person working the night shift sleeps during the day, lower quality and/or fewer hours of sleep are typical consequences.

It's not long before the symptoms of insomnia begin to appear. Typical symptoms include a diminished ability to concentrate or to focus on the task at hand while awake. Insomnia can also cause irritability or feelings of tenseness and depression. And of course, the most notably symptom is fatigue.

When employees experience these symptoms while at work, it's no wonder there's a higher likelihood of mistakes, accidents and injuries, absenteeism and even fatalities. Besides insomnia, those involved in shift work also tend to have more gastrointestinal problems, more trouble controlling their blood pressure and a higher likelihood of developing other sleep disorders including sleep apnea.

More people than you might realize participate in shift work. Those in the medical field and in law enforcement can be on duty any time during the day or night. Those working in mines, in factories, in customer service, as well as those in the field of transportation from taxi drivers and dispatchers to airline pilots and controllers must also be available for work around the clock, every day, including week-ends.

If you are involved with shift work, there are measures you can take to better adjust. The most important is to ensure your sleep area is dark and quiet. Darkness releases melatonin, a hormone that plays a pivotal role in the Circadian rhythm because of its ability to initiate sleep. It's also important to get an adequate amount of sleep, 8 hours if possible.

You should also try napping during the day, especially if adequate sleep isn't possible. While sleeping, keep disruptions to a minimum and develop a regular sleeping schedule. Don't drink caffeinated beverages for several hours prior to sleep, either. Equally important as a darkened sleep environment during daytime sleeping is a bright working environment when working the night shift. You might even ask your employer about the possibility of taking a brief nap during work hours.

Periodic Limb Movements In Sleep

2007-09-20T22:43:00.001-07:00

Periodic Limb Movements in Sleep (PLMS) is a symptom that is commonly associated with another type of sleep disorder known as Restless Leg Syndrome (RLS). However, PLMS is a separate condition and RLS need not be present.

Although the problem itself does not seem to cause or aggravate any other medical conditions, the frequent limb movements can cause a disruption in a person's sleep. In fact, it can lead to significant insomnia, which can have adverse affects. It is for this reason that PLMS is considered a sleep disorder.

Symptoms are few but they are obvious. As the name implies, the lower limbs of individuals with this disorder move, often repetitively, for varying periods of time. These movements, which are characterized as either sudden jerks, or twitches, or a flexing of the foot upwards, occur while the affected individual is asleep. These types of limb movements occur in episodes that can last just a minute or they can last for many hours. Once an episode stops, however, it typically takes less than a minute for the episode to repeat.

An individual may also have symptoms of Restless Leg Syndrome (RLS) which also consists of awkward feelings in the limbs. Those with RLS describe these feelings as a crawling, or prickly, or tingling sensation in the upper and lower legs and the arms. Absent RLS, there generally aren't any other symptoms. And since the leg movements happen during sleep, an individual may not even be aware of this condition. Interestingly, it is more often the bed partner who first becomes aware of the condition because he or she will notice the annoying movement of the bed.

To date, no one has been able to identify the primary cause of PLMS. Many do believe that the movements have something to do with the way the individual's central nervous system functions. It can be secondary meaning that it is caused by some other condition such as diabetes, sleep apnea, narcolepsy and anemia.

If a person experiences these types of movements during sleep, and if the person also has symptoms of Restless Leg Syndrome, a diagnosis of PLMS is generally suspected. If an individual is complaining of constant fatigue for which no other cause has been identified, a doctor might suspect PLMS. To confirm a diagnosis, a doctor will prescribe spending a night in a sleep center so that the patient's sleeping patterns can be closely monitored.

It is difficult to prescribe a treatment for PLMS because its cause is not known. For some patients, treatment consists of medications such as Benzodiazepines that can help them get a better night's sleep. There are also medications that can be taken to help control the movements including anticonvulsive agents, dopaminergic and GABA agonists.

Restless Legs Syndrome (RLS)

2007-09-20T22:37:00.000-07:00

Restless Legs Syndrome is a condition that causes an uncomfortable feeling in the legs. These feelings intensify when lying down or when sitting. The only way an affected individual can make these uncomfortable feelings go away is by getting up and moving around. When the feelings occur during sleep, which is common, the person must first awaken and then move. Restless legs syndrome is considered a sleeping disorder because of the constant disruption of sleep.

An uncomfortable feeling in the legs and arms is the most common symptom. These feelings can be difficult to describe, but sufferers know the feelings aren't cramps or pain in the muscles. RLS causes a tingling, prickling or burning sensation. Some claim their legs feel as if tiny bugs are crawling under the skin. These feelings are more prominent during nighttime and are brought about by inactivity. These symptoms can subside and then recur and can vary in intensity.

Involuntary leg flexing and extension is another symptom of RLS. Called Periodic Limb Movements of Sleep (PLMS), most who exhibit this problem aren't even aware of it because it occurs during sleep. PLMS does keep you from entering a deep sleep and can cause disruptive sleep for anyone else sleeping in the same bed.

RLS appears to be associated with a release of the chemical dopamine which controls muscle movement. It may be hereditary since it runs in the families of 50% of the sufferers. Stress and pregnancy can aggravate the symptoms. A deficiency of iron can cause symptoms to appear as can nerves in the hands and feet that have become damaged because of alcoholism or diabetes.

RLS is difficult to diagnose for several reasons. First, the symptoms can actually be caused by a number of other conditions including stress, muscle cramps and nerves. Second, those with symptoms simply don't seek medical attention. However when RLS is suspected, diagnosis is made by evaluating the answers to a number of different questions your doctor will ask. Questions involve describing the feelings including their frequency and what makes them go away and describing your sleeping patterns. A visit to a sleep clinic where your sleep can be closely monitored is often used to help make a correct diagnosis.

Movement is the way most people treat restless leg syndrome. Walking, stretching, twitching and exercise are the types of movements most choose. However, if RLS is found to have an underlying cause such as an iron deficiency, treating that cause typically helps the symptoms of RLS fade away.

Lifestyle changes and medication are also commonly recommended treatments for the symptoms of RLS. Muscle relaxants, medicines to treat Parkinson's disease and epilepsy, antidepressants and opiods are commonly prescribed. Since these medications are designed to treat other medical conditions, their use as a treatment for RLS can have mixed results.

Non-prescription treatments include over-the-counter pain relievers, hot or cool packs, massage, yoga, exercise and development of a sleep routine that encourages better sleep.

Narcolepsy

2007-09-18T01:31:00.000-07:00

Symptoms and Causes

If you or someone you know constantly feels tired during the day, and without notice, may even fall asleep right in the middle of doing everyday tasks such as cooking or typing, these symptoms could be an indication of narcolepsy. Narcolepsy is a frequently misdiagnosed sleep disorder. While others might attribute the symptoms as resulting from laziness or poor sleeping habits, to the affected individual, the symptoms are very real, they're uncontrollable, and they can be very frightening.

The symptoms of narcolepsy rarely begin after a person reaches age 40. Most often (but not always), they begin appearing between ages 10 and 25.

The primary symptom of narcolepsy is persistent daytime tiredness that does not subside no matter how much sleep the affected individual gets. The constant tired feeling makes concentration difficult and can keep an individual from functioning as needed. This in itself is a problem, however those who experience another symptom of narcolepsy – the propensity to suddenly fall asleep - compounds the situation.

What makes falling asleep so serious is that it happens without warning, which means the affected individual has no time in advance to prepare for sleep. In other words, getting to a safe place to lie down isn't an option. It's not bad if the sleep attack occurs while talking with friends. In fact, many people find this amusing. However, if the person is driving a car when this symptom strikes, the repercussions can be deadly.

The amount of time spent sleeping during these episodes can range from just a few minutes to 30 minutes or longer. Once awakened, the attacks can repeat several times throughout the day. Some experience automatic behavior during these episodes meaning that they continue doing the task they were performing (although poorly) just prior to falling asleep. Afterwards, however, there is no recollection of this behavior

Cataplexy is another symptom that is experienced by almost three-quarters of narcolepsy sufferers. Cataplexy is an inability to control muscles so someone with this symptom might have trouble speaking clearly or worse, he or she might barely be able to control muscle function at all. Some experience this symptom daily while others experience it very rarely. Its onset seems to be linked with a change in emotions such as when a person laughs excessively or when the person becomes scared or angry.

Paralysis similar to that which normally takes place during REM sleep is yet another symptom of narcolepsy. But rather than taking place during REM, this brief paralysis occurs either upon awakening or while falling asleep. Even though a person may be fully aware of this brief inability to move or speak, that person is totally unable to control it, which can be very scary.

Hypnagogic hallucinations – vivid, almost real images that appear while in a semi-awake state – are another symptom that approximately one-quarter to one-half of narcolepsy sufferers experience.

To date no one is certain what causes narcolepsy. It appears genetics plays some role as does an abnormally low amount (or total absence) of a brain chemical important for regulating sleep awakening called hypocretin.

Diagnosis and Treatment

Narcolepsy is a serious sleep disorder that affects many people in many different ways. Those with this condition are frequently tired during the day, and they sometimes suddenly fall asleep right in the midst of performing everyday tasks. The previous section discussed the symptoms of narcolepsy and its suspected causes. This section continues with a discussion of how narcolepsy is diagnosed and treatment options.

When constant daytime sleepiness is the problem, and other conditions such as depression, insufficient sleep, fainting and a disorder that causes seizures have been ruled out, narcolepsy is generally suspected, especially if the sleepiness is accompanied by cataplexy (sudden loss of muscle tone).

Responses to specific sleep-related questions helps narrow down the diagnosis as can spending time at a sleep center where sleeping patterns can be monitored and evaluated. Sleep pattern evaluation is known as multiple sleep latency testing. While at the sleep center, the patient may also undergo a series of tests known as a Polysomnogram. With the help of strategically-paced electrodes, the patient's heartbeat, eye movements, brain activity and muscle movements can be measured.

Testing the patient's blood for antigens is sometimes performed, especially when there is a family history of narcolepsy.

Treatment of narcolepsy is generally a combination of behavioral changes, counseling and prescription medication. Behavioral changes are primarily geared towards encouraging better sleeping routines. Moderate exercise done daily will energize during the day and help bring on sleep at night. Getting into the habit of sleeping and waking at specific times every day can help bring routine to sleep. Taking several brief naps during the day can help eliminate fatigue and abrupt bouts of daytime sleeping. Eliminating caffeine, alcohol and nicotine are also advisable.

When it comes to prescription medications, stimulants are effective because they work on the nervous system which helps those with narcolepsy stay awake. Modafinil works in a similar manner, but with this drug, there is no risk of addiction. Antidepressants are an effective way to treat the cataplexy, sleep paralysis and hypnagogic hallucinations that some narcolepsy sufferers experience during REM sleep by inhibiting REM sleep. Sodium oxybate also treats these symptoms.

Counseling is also another important treatment component. Those suffering from narcolepsy have trouble themselves dealing with this sleep disorder, but they also can experience negativity from the others with whom they associate. The nature of this sleep disorder is such that it can put a person's life in danger. As a way of ensuring their own safety, some will cut themselves off from the outside world. They choose not to work, to drive, or to interact socially with others and instead become isolated. Living in this manner is unhealthy and can lead to depression.

Those who don't fully understand the sleep disorder aren't always supportive, either. Feelings of doubt, thinking the situation is humorous, mistrust and a lower libido resulting from extreme fatigue can ruin relationships at home and at work.

Counseling or joining a support group is highly recommended because doing so can help those suffering with narcolepsy better cope with their situation.

Stress and Diet

2007-09-18T01:28:00.000-07:00

Regular exercise is one great way to deal with the symptoms of stress. Combining a proper diet with that makes for a terrific, positive addition.

Nutrition studies are always difficult to interpret and any conclusions drawn should often be tentative. Later ones often appear to contradict earlier ones. But overall the research suggests what is consistent with 'common sense': a balanced diet, with adequate amounts of fruit and vegetables, and some proteins is an aid to reducing stress.

Supplements can be helpful if your diet doesn't contain a large enough amount of chemicals that help reduce stress. Serotonin, for example, is a brain chemical that helps induce calm. A diet that already contains it, or that contains compounds that help the brain produce it, assists the body in combating stress.

But since the effects are slightly delayed (it takes about 30 minutes for serotonin's effect to kick in) and lasts for several hours (about three hours), timing is also important.

Serotonin levels are often naturally higher in the morning, but decrease in the late afternoon. You can help your body by tailoring your diet accordingly. A late afternoon snack is a good idea. Baked, rather than fried, potato chips help stimulate serotonin production. Pretzels, too, are low in fat but healthy.

Stress is related to diet in other ways. It doesn't merely reduce helpful neuro-transmitters but encourages counter-productive habits, as well. Some people take to eating excessive amounts, particularly of high fat foods, in order to compensate for the symptoms of stress. Some studies suggest, however, that high fat foods tend to slow down or inhibit serotonin levels.

Moderation in intake is wise for other reasons, too. Just as inadequate exercise leads to poor fitness, excessive caloric intake amplifies the damage. As you become flabby and overweight, body image can suffer, leading to a downward spiral in self-image. The result is increased stress and often depression.

Breaking that vicious cycle requires effort, but it carries double rewards. As you become more fit, you reduce the physical effects of stress-induced biochemicals. You also improve your body, helping create a body image that elevates your mood. That kind of investment in your well-being is well worth the effort required to break the cycle.

Eating at regular times is helpful. When people are stressed, they'll often skip meals because of the depressive effect stress has on appetite. Often, too, stress is work related and less time is available for meals at scheduled times. That behavior has a compounding effect. Here again, you need to break the cycle by making a commitment to a healthy lifestyle.

During meals, focus on positive things in your life and environment. Make a conscious decision to set aside whatever internal or external factors are contributing to stress. Give yourself a parole from 'stress jail' and the freedom to enjoy a healthy meal.

Headaches - Common Yet Mysterious

2007-09-17T03:48:00.000-07:00

Despite how common they are, headaches are somewhat mysterious. Unlike, say, diabetes it isn't know exactly what produces that particular kind of pain. Making the condition even more strange, there are in fact many different types of headaches.

Migraines afflict about 28 million Americans, in a ratio of about three to one women to men. Yet, despite occurring fairly regularly to 10% of an enormous population, the causes (and cures) still remain unknown. Contemporary research suspects the interaction of serotonin (a neurotransmitter) with nerve cells is responsible, but no one knows for sure.

Cluster headaches, which attack only about a third of one percent of the population, are even more intense than migraines. Yet, here again, scientists have only tantalizing hints as to the cause of this stabbing pain localized behind an eye or temple. They tend to occur around the same time every day for weeks or months, lasting an hour or less, then disappear for long periods. No one knows why, though some suspect a defective hypothalamus is responsible.

Ordinary or tension-type headaches are the most common, yet even here the causes are only partly understood. There are many common contributors - stress, diet, posture and over 300 different medical conditions - yet precisely what produces that dull ache remains a mystery.

Fortunately, even though the causes - and many times even accurate descriptions - are hard to pin down, there are an abundance of treatments. Though none are perfect, several are safe and effective for the vast majority of headache sufferers.

Ergots used to be the typical treatment for migraine patients, but to a large extent that has given way to triptans. The first generation had some drawbacks, but the new designs are safe, effective and have few side effects. No miracle cure, they can be taken at the onset of symptoms and reduce or eliminate the intense, throbbing pain familiar to so many.

Preventive medications have come a long way as well. Beta blockers or CCBs (Calcium Channel Blockers), anti-depressants, anti-seizure medications and a variety of others used to treat other illnesses turn out to be very effective. For many, they can keep headaches from occurring in the first place. In many cases, they don't eliminate the possibility, but reduce the frequency. Even that can be welcome relief, however.

Then there are the traditional over-the-counter remedies - aspirin, acetaminophen (or paracetamol) and ibuprofen. The first two have been around for over 100 years and continue to provide millions with safe, effective relief. In fact, for such a simple compound, aspirin is a near wonder drug given how many medical conditions it can safely treat.

Naturally, both prescription and over-the-counter medications do carry some risks and the possibility of side effects. Gastrointestinal bleeding, stomach upset and other common conditions are likely for some, unlikely for others. In rare cases, those taking them can have vomiting, bloody stools and even a headache (usually from overdosing).

But seeking medical advice, which oddly only about half of migraine sufferers ever do and those suffering from tension headaches almost never, is still a good idea. An occasional mild headache may not warrant the time and expense. But for chronic or intense headaches, there may well be an underlying medical condition that should be diagnosed and treated. So-called 'secondary headaches' are common.

Pregnant women in particular should pay close attention to diet and medications consumed. Large hormonal and other changes commonly intensify the discomfort and frequency of headaches. A proper diagnosis and treatment regimen should be sought right away.

It may be some time yet before the fundamental causes of headaches are identified and better treatments developed. In the interim, attending to controllable lifestyle choices is a good idea. Keep stress low, exercise regularly and consume a healthy diet. Work on maintaining a positive attitude - headaches are common even in mild depression.

Even when the causes are unknown, the treatments can be (at least partly) a matter of choice.

Sleep apnea

2007-09-16T22:49:00.000-07:00

Apnea, Symptoms and Causes

Sleep apnea is a very serious sleep disorder affecting over 18 million American sleepers. It's a condition in which a person's breathing is continuously interrupted during sleep. Breathing can be interrupted for as few as 10 seconds to as many as 60 seconds or longer.

In order to get breathing to resume, the brain has to awaken the individual each time breathing halts. The cycle of breathing disruption/brain awakening can repeat hundreds of times during a single sleep period.

Sleep apnea deprives the body of sleep and also of oxygen. If left untreated it will get worse. High blood pressure can develop as can other types of cardiovascular disease. Sleep apnea can become so severe that it could endanger your life.

The most obvious symptom of sleep apnea is a constant feeling of grogginess throughout the day. Many people with this disorder will frequently fall asleep during daytime hours. This makes sense since a person with sleep apnea does not ever fall into a deep sleep.

There are other symptoms associated with sleep apnea. Those associated with sleeping including profusely sweating during sleep, gasping or choking, unusually loud snoring and waking suddenly and/or frequently to catch breath.

When you are awake you may experience an inability to focus, concentrate and/or remember. Sleep apnea can also cause morning headaches and a sore throat or dry mouth upon awakening. Your attention span may be shorter and your judgment may not be as good. You may experience mood swings or depression. Impotence and weight gain are also symptoms.

Those with untreated sleep apnea can suffer other consequences including an increased risk of becoming involved in driving-related accidents and a reduced ability to carry out work-related functions.

The word apnea is actually a Greek word and it means 'without breath'. In one type of sleep apnea, the muscles inside the windpipe located at the back of the throat soften and as they soften, they relax, causing a blockage inside this airway.

Because these muscles support the tongue, tonsils or uvula, these body parts can also cause the blockage. The blockage prevents an adequate supply of air from entering. This most common form of sleep apnea is referred to as OSA or Obstructed Sleep Apnea.

With Central Sleep Apnea, a far less common form of sleep apnea, there is no blockage. Instead, for some reason the brain is not able to send the messages necessary to instruct the appropriate muscles to carry out the breathing function. Blocked airways and loss of brain control can also occur simultaneously resulting in a form of sleep apnea called Mixed Apnea.

Several factors are believed responsible for causing sleep apnea. Males aged 40 or older make up the largest risk group. Being overweight is an aggravating factor, as is smoking, alcohol and sedative use. An irregular sleep schedule, a family history, nasal congestion, snoring and problems with the tonsils, adenoids, tongue, chin, septum, vocal cords and more can all contribute to sleep apnea.

Apnea - Diagnosis and Treatment

Diagnosis and treatment of sleep apnea are two very important steps in bringing sleep apnea under control.

Some think that loud snoring is indicative of sleep apnea but this isn't always true. Snoring does accompany some cases, but not all. If you think you are suffering from sleep apnea and you have a sleeping partner, that partner can help you make an initial diagnosis.

With paper and pen, your partner should record the number of times there is a disruption in your breathing. It's easy to tell because you'll either stop breathing, or you'll make gasping, choking or snorting sounds as you attempt to get your breath back. Making notes about your snoring is also helpful. You can also get a tape recorder and put it on 'Record' while you sleep.

The majority of sleep apnea occurs in men aged 40 or older who are also overweight. If you fall into this category and you know you've experienced sleep apnea symptoms, your doctor likely will suspect sleep apnea. If in doubt, your doctor can look for obstructions in the nose and mouth and examine your throat and nose using either an endoscopy or an X-ray. A CT scan of the neck and head is another diagnosis tool.

Should more information be needed, an absolute diagnosis can easily be confirmed by spending a night in a sleep center so that your sleeping pattern can be monitored.

The most common treatment option for individuals diagnosed with sleep apnea is use of a CPAP or Continuous Positive Airway Pressure machine. The machine is attached to a mask with a plastic tube measuring several feet in length. The mask fits over the nose and/or mouth and while asleep, a continuous supply of pressurized air is forced through the tube which helps keep the airway open.

There is also a surgical procedure that can remove troublesome tissue from the nose, throat or mouth. Some patients may find that their jaws need to be reconstructed.

If you are diagnosed with sleep apnea, you can self-treat. The most effective type of self-treatment is weight loss. Simply losing 10% of your body can make a dramatic difference. You will also notice a difference if you stop smoking and consuming alcohol. If you use sedatives, that too should be discontinued. In addition, you should get yourself on a regular sleep schedule, one in which you can sleep during nighttime hours. If you prefer sleeping on your back, it's time to switch to sleeping on your side.

There's a mouth piece you can use to help with sleep apnea. It works while sleeping by opening the airways and realigning your jaw or tongue.

There are benefits and disadvantages associated with each of these treatments for sleep apnea and you should thoroughly discuss these with your doctor before proceeding. Just remember that you've got to do something because your sleep apnea will not go away on its own.

Stress and Parenting

2007-09-11T22:41:00.000-07:00

Few things in life can lead to chronic stress as readily as parenting. But it need not be so. While raising children definitely requires more patience than any other activity, over a wider range of circumstances and for longer periods of time, it need not be a source of chronic stress. Challenges, yes. Stress, no.

Stress is a mental and physical condition that occurs when there is an unresolvable conflict between "I can't" and "I must". Neither of these two components is inevitable in parenting. There are many circumstances in which a parent will want very much to achieve a particular outcome. That's the "I must" part. And, there are certainly many situations in which you throw up your hands and say "I can't".

But very few goals are so fundamental and so long-term that they should be regarded as overwhelmingly important. If they're not overwhelmingly important, it isn't necessary to be overwhelmed when striving for them.

Neither do the two components have to occur together. Sometimes, in fact, it will be true that you can't achieve a particular goal. Realism is essential in parenting, just as it is in every other aspect of life. It's also true that there are truly very few 'musts' in parenting. A great many goals are desirable, even worthy. Some are even noble. But very few are mandatory.

Educating children, for example, is difficult and hugely important. But no single school, at any age, is essential to a successful life. There are always options. Sometimes those require making difficult and unpleasant choices. It may require relocating, looking for alternative schools or even homeschooling.

But those choices need not lead to stress. Taking choices seriously doesn't have to lead to chronic worry, insomnia, feelings of helplessness or continual irritability - all common signs of stress. It's possible to regard a goal as important without concluding that one doesn't have the resources needed to achieve it. Even when you don't, you can often acquire or develop them.

Using education as an example again, many parents worry over how to pay for a good college for their son or daughter. But there are more ways to finance that now than there are methods for financing a house. Though, admittedly, the two are becoming about equal in cost!

Few parenting dilemmas are as potentially stress-inducing as a child who simply will not listen, particularly when their behavior is unruly or even violent. Here, too, there are rarely any quick fixes. But, as with any thorny problem, an attitude of confidence in one's ability to find answers, and a view to the long-term, will go a long way toward minimizing stress.

When the resources for solving that issue aren't immediately at hand, a confident parent will look for them wherever they can be found - friends, grandparents, counselors, Internet sites. You'll find others have tackled the same problem.

Stress need only come into the equation when you come to believe that there is simply 'no way' to solve a problem you 'must' solve. Tossing away both those false alternatives leaves you still with a problem, but not that which only adds to the burden - stress.

Stress and Parents, Teenage Dilemmas

Contemporary society presents many circumstances that can encourage stress for teens. One of the chief potential stressors is often found right at home: parents.

That's not to say parents cause teen stress. Even teens are self-responsible individuals, within the realm of actions open to them. And that's the key to some of the sources of teen stress. They are sometimes given too much freedom, in other areas too little.

Setting a developing person adrift among the variety of choices available in modern, complex society is a near guarantee for stress. That reaction is fundamentally the result of a perceived, unresolvable conflict between "I must" and "I can't". In many cases, it is indeed true that the teen can't.

No one could reasonably expect a fourteen year-old to know how to negotiate the maze of challenges the modern world offers without good guidance. Few are equipped by parents or nature to do so at that age. One isn't born knowing how, for example, to earn money, raise babies and deal with adult life - and that knowledge is rarely attained by age fourteen.

But it's also true that teens are not children. They are very self-aware, have complex systems of values and have some knowledge of the world. They have the ability to begin to exercise their powers independently. When that independence is stifled, opportunities to test guesses and solve problems is stunted.

The results of both these false alternatives - independence in the sense of being totally abandoned to one's own devices, and lack of independence in not being allowed to make choices and deal with the consequences - will inevitably result in stress.

The former leaves the teen in the position of having to solve problems they simply aren't ready to solve. The latter makes it extremely difficult for them to gain or expand their ability to solve them.

Teens will often implicitly recognize this when they complain to parents 'You never let me have my way', or, "I'm old enough to make my own decisions". Some parents react dogmatically by declaring that they will make those decisions, others err on the other side by simply throwing off all restraint and allowing the teen to 'sink or swim'.

Knowing when to do one, when to do the other is every parent's challenge. But the teen can help themselves and the parents out of this dilemma - and in the process save themselves much needless stress.

Just as they are not children, teens are not adults. But they can improve their situation by demonstrating the first and emulating the second. Paradoxically, voluntarily reaching for responsibility is one very effective way to minimize stress before it builds.

Though responsibility can lead to stress - if met with resentment or fear rather than confidence and persistence - it can also help build those skills needed to head off stress before it grows. When the responsibilities are those the teen is actually, with effort, able to handle the result is confidence building.

The surest way to decrease the stress that comes from fear of failure or of dealing with stubborn parents is to successfully tackle the challenges of school, home responsibilities and other hurdles. Sometimes that will require starting over after initial failure. Teens will learn practical knowledge from undertaking the challenge and build psychological strength from making the attempt.

How to Get Back to Sleep When Sleep is Disrupted

2007-09-11T22:36:00.000-07:00

It is not uncommon for people to wake during sleep. A loud noise, a child's crying, an urge to use the restroom, a hunger pain or a pain in some other part of the body are just some of the reasons why we awaken. Waking during sleep doesn't become a problem unless waking is constant or unless it is not possible to get back to sleep afterwards.

Here is some advice on what you can do if you have trouble getting back to sleep.

Get up and get out of bed
This might sound contrary to what you are trying to do, but here's why getting up makes sense. You might not be tired, especially if you've slept for 5 or more hours. So if you cannot resume sleep after trying for about 20 or 30 minutes get up and do something that will make you tired again. Do not turn on a bright light though. That might send a signal to your internal clock and your body might really think it's time to wake.

Instead, turn on a low light and read something really boring like the manual for a new appliance. Do not attempt to do anything that will take a lot of brain power such as anything associated with your job or your school. Keep the television off too because watching TV sometimes will stimulate your brain into action. Turning on the radio is a better option.

Practice visualization
Imagining something repetitive can help your mind lose interest and soon you will find that it will begin to shut down. That's the theory behind the idea of counting sheep. If you can get your brain to focus on the image, it won't wander off into an area that it finds more stimulating.

Have a snack
If you feel hungry, it will be difficult to fall back asleep. So get up and eat something light, and if possible, eat something that helps the body release serotonin, a relaxant, such as turkey or peanuts or milk. If you're all out of turkey, try cereal or toast instead. Fruits, nuts or crackers are other good choices. With a little something in your stomach, it'll be easier to fall back asleep.

Go to bed later
If you go to bed and you have trouble falling asleep, you simply might not be tired when you go to bed. So stay up a while longer and use that extra time to do something relaxing like yoga, or deep breathing, or meditation, or bathing. All on its own, your body will begin to unwind and relax, which will help make getting to sleep that much easier. The goal ultimately is to get your body to sleep for the entire time it is in bed.

Adjust the room temperature
The temperature in your room might be keeping you from falling back to sleep. If it's too hot, cool it by lowering the thermostat or turning on a fan. If you feel too cold, cover yourself with a blanket.

Insomnia

2007-09-10T06:06:00.000-07:00

Insomnia – the inability to fall asleep at night or to sleep soundly throughout the night.

Insomnia Causes, Types and Diagnosis

Insomnia can be temporary or persistent and can have many causes. Insomnia that is temporary is frequently classified as transient. If insomnia lasts longer than a few days or even a few weeks, it usually will be classified as permanent.

Women suffer the effects of insomnia more than men do, probably due to the many hormonal changes women experience. In addition, because of other factors such as a sedentary lifestyle or an underlying medical condition or as a side effect of prescription medication, insomnia can increase with age.

Insomnia that is not considered persistent can result from too much stress, from crossing into different time zones, or from environmental factors such as an increase in noise levels or temperature variations of more than a few degrees. Exposure to excessive light or loud and/or persistent noise including nearby traffic and even closer second-hand snoring can create an environment in which sleep is elusive. Insomnia can even be the result of learned behavior.

Medical treatment for intermittent or transient insomnia generally is not prescribed. That's because the condition typically remedies itself once the affected individual takes control of his or her situation and corrects the problem(s) causing the insomnia.

Permanent or chronic insomnia, on the other hand, can be more serious. The degree of severity will have a lot to do with what is found to be the underlying cause. Therefore, the first step that those suffering from chronic insomnia need to take is to meet with their health care providers. An in-person meeting is the only way to begin narrowing down the reasons behind the chronic insomnia.

This type of insomnia could be caused by an abuse of narcotics or even caffeine or by shift work. Or it could be due to any number of physical or mental disorders including depression, anxiety, kidney disease, heart trouble, restless leg syndrome, asthma, Parkinson's disease or a condition called sleep apnea. And there are even more reasons why someone might regularly have trouble getting a good night's sleep.

The process of determining the underlying cause could be long and might require numerous tests and evaluations, but it has to happen. Once the cause is known, it will be easier to identify whether medical treatments are necessary or whether the underlying cause of insomnia can be treated by making one or more behavioral changes. Alleviating insomnia could be as easy as eliminating caffeine several hours before bedtime.

Diagnosing insomnia can be ever trickier than diagnosing an underlying condition because sleep in general is subjective. What is an ample amount for one person isn't necessarily right for someone else. In general, those who have difficulty remaining alert, focused and able to concentrate during the day may be suffering insomnia. Keeping a sleep journal, answering a number of sleep-related questions and evaluating the answers and/or seeing a sleep specialist are some of the tools that can help diagnose insomnia.

Insomnia Cures and Treatments

If you are diagnosed with insomnia and the insomnia is not a symptom of an underlying problem, it can most often be 'cured' or 'treated' by incorporating one or more changes into your life. If on the other hand your insomnia is the result of a mental disorder, a breathing disorder or some other type of physical disorder, making more than a behavioral or lifestyle change likely will be required.

Hanging curtains to help block out light and sleeping in a room separate from someone who snores are both things you can do to treat your insomnia. So is practicing one or more forms of cognitive behavioral therapy. The goal of cognitive behavioral therapy is twofold. It helps you change your thoughts at bedtime and it helps you develop more favorable sleeping habits.

Stimulus control involves retraining yourself to think of bed only as a place for sleep or for intercourse. If you want to watch television or read you need to do those activities elsewhere. Once you start associating bed with sleep (or sex), the tossing and turning should cease, making it easier to fall asleep.

Progressive muscle relaxation helps many people who have trouble sleeping because they are not able to relax. While in bed their minds work in overdrive, thinking about the situations they should have handled differently during the day or worrying about all the tasks they have to complete tomorrow. With so much looking backwards and forwards, it's difficult to focus on the present task which is getting to sleep. Learning muscle relaxation and deep breathing techniques can help lower the stress, anxiety and tension that can keep you from falling asleep.

Besides (or in addition to) muscle relaxation, psychotherapy sessions can help you work out times during the day for worrying or for planning the next day's activities so you stop doing this when you're supposed to be sleeping.

Visual imagery is another effective relaxation technique that can help you fall asleep. Rather than focusing on your task list, picture yourself in what you consider to be a calm, serene environment. Imagining yourself repeatedly doing something that calms rather than stimulates (like counting sheep) can also help you fall asleep.

Sleep hygiene training consists of changing all those bad habits that keep you from falling asleep at night. Just like dental hygiene can help keep your teeth healthy, sleep hygiene can help keep your sleep healthy.

Developing regular and consistent sleep and waking times, eliminating alcohol, nicotine and heavy meals 6 hours before going to bed, avoiding daytime naps, incorporating bedtime rituals such as a hot bath or light reading or other tasks designed to help you relax, making sure your bedroom is cool and dark and incorporating moderate evening exercise together can help you fall asleep faster and sleep deeper. Remember though, it's an all-or-nothing treatment package!

These non-medical treatments are proving to be extremely effective at reducing or eliminating insomnia. What's even better is that they're safe and have no side effects!

Combat Insomnia - Sleep Aids and Medications

There are many instances in which behavioral and environmental changes aren't effective at treating or curing insomnia. There are also times when insomnia sufferers simply don't wish to try these other types of treatments and cures. Fortunately for those individuals, several effective sleep aids and medications are available.

If taken correctly and only as needed for short periods of time, prescription medications need not cause any problems with addiction. That's good news especially since sleep medications are the most common treatment for insomnia.

Medications to treat insomnia are available by prescription and over-the counter. To obtain a prescription, you of course need to be under the care of a physician. This is actually wise since effective treatment begins with a firm diagnosis and an identification of any underlying causes for the insomnia. For example, if insomnia turns out to be a symptom of depression or anxiety, the patient will fare better when given a prescription designed to treat depression or anxiety rather than the sleep disorder.

When insomnia is identified as purely a sleep issue, the most effective sleep aids for promoting sleep are called hypnotics. The two main goals of hypnotics are to induce sleep faster and then maintain it for a longer period, resulting in better quality sleep.

There are half-life hypnotics and full-life. Half-life hypnotics are designed to stay in the system only half the amount of the time as full-life so they won't interfere with daytime activities. Hypnotics vary by dosage, too. They're most effective when taken for short durations and when their use is decreased over a period of time rather than all at once.

Antihistamines are the most common form of over-the-counter (OTC) sleeping aid. Although antihistamines are designed to block the chemicals that the body releases during an allergic outbreak, they have the ability to calm which makes them effective at encouraging sleep. However, this is a point of considerable debate. Some OTC sleep aids contain pain relievers and even if they don't, OTC sleep aids should never be taken with alcohol. Even though they're available without a prescription, it's advisable to consult with a medical professional before taking any type of sleep aid.

Melatonin supplements are another sleep aid that can help in dealing with insomnia. Melatonin is a naturally-occurring hormone the body produces as day turns into night. Melatonin helps the body prepare for sleep by lowering body temperature and triggering other changes inside the body.

Care must be taken when supplementing melatonin because there is always a risk of over-supplementation (ingesting more than the body needs to work effectively). In addition, nutritional supplements such as melatonin lack the stringent testing and reporting requirements that govern prescription medications so side effects and long-term effects may not be fully understood.

Some claim that herbal remedies including St. John's Wort, valerian root, chamomile and lemon balm are effective at reducing instances of insomnia, but like nutritional supplements, there are no regulations requiring the generation of reports and/or studies to back up these claims or document the benefits or disadvantages of long-term usage.

Curing Stress

2007-09-08T15:50:00.000-07:00

Pruning the Roots

There are several techniques for coping with stress. A relaxing walk, a distracting creative effort, a good workout and others can help relieve symptoms. But coping is not curing. To deal effectively with chronic stress - the type that is severe and long-lived - it's necessary to examine its twin roots.

Stress is the result of both external and internal factors - what happens combined with how you evaluate its seriousness and your ability to cope. A lost job, a dissolved marriage, a serious illness or any of hundreds of other circumstances can prompt stress. But for those to result in stress, especially long-term, an individual has to evaluate them and him or herself in a certain way.

A person who feels confident in his or her ability to quickly overcome hurdles (and at a modest 'cost') is much less likely to feel stress for long. A person who identifies situations realistically, and who believes they have the capacity to deal with life's inherent difficulties may feel challenged. But that is normal life and a healthy reaction, it is not stress.

Chronic stress is harmful and very few harmful conditions are 'natural' in the sense that they are inevitable, nor are necessarily devastating, or can not be overcome. If life were predominantly disasters we couldn't cope with, insurance companies wouldn't make the fortunes they do.

So, to deal with chronic stress well it's necessary to have an objective view of the actual damage external circumstances entail. Many situations in life result in a loss of values, a loss (temporarily) outside our control. But companies that experience business reverses do recover, injuries heal, relationships mend or form between new partners, new friends are found.

Even losses that are permanent - an amputated leg, the death of a loved one, a bankrupt business - are not equivalent to the loss of life or hope. Individuals can, and do, compensate. Time alone doesn't heal all wounds, but thought and effort can go a long way toward doing so.

When an individual focuses on what is valuable and possible, acute stress is minimized. When thought and effort combine with a realistic attitude toward the inherent hurdles in life, chronic stress is all but impossible.

It isn't advisable to have a Pollyanna attitude that 'everything is always ok, no matter what'. Bad things do happen and realism requires seeing that. But that same realism can be the basis for seeing things in perspective. Things may be, in fact, as bad as they seem. But, they rarely have to stay that way.

Acknowledging what is real and recognizing that it's possible to create or acquire new values to replace a loss are key to avoiding long term stress. Long term stress, which often accompanies or leads to depression, tends to be self-reinforcing. You feel bad, so things look bad. Things look bad, so you feel worse.

Objectivity and re-committing oneself to the achievement of values is essential for breaking the cycle. But recognize that gaining those values is an achievement, one requiring thought and action. Rarely do they simply arrive in some equivalent of a winning lottery ticket.

Techniques

No doubt it's impractical to try to 'cure' stress in the sense of eliminating all occurrences. But there are several practical short-term and effective long-term strategies for minimizing it and its effects.

Most individuals under stress will let it build, ignoring it for too long. They cite the need to get a work project completed, or view their situation as unchangeable. "That's life," many will say. But no form of ill-effect is inevitable, nor is it necessary or wise to passively accept one.

The first step is always to increase awareness in two directions - outward and inward. Be conscious of your internal state and evaluate it as realistically as possible. Be objective about external circumstances. When you recognize a circumstance as legitimately worrisome, reacting with concern and a degree of stress is normal and healthy. Unreasonable fear and obsession are not.

Then, take a moment to breath - literally. One of the most common reactions to stress is tension, usually muscle tension. The neck muscles will stiffen and breathing will often be more shallow. Focus on this, check for it and, if present, consciously loosen up neck muscles with a gentle side to side motion of your head. Take a deep breath or two.

There's no need to overdo the exercise. You're not practicing yoga and you don't want to hyperventilate. Slowly move the head and shoulders and relax the chest muscles. A slow deep breath or two is often enough to break the tension.

But those suggestions are effective primarily for acute stress - the type that is produced by an isolated event and lasts a short time. For chronic stress - that which results from ongoing circumstances and evaluations and persists - additional techniques are needed.

Something as simple and old-fashioned as a walk in the park can be helpful. It's not simply an old wives tale that fresh air and sunshine can be relaxing. It's also true that moderate exercise helps relieve many of the accompanying physical symptoms of stress.

Playing music of certain types is helpful. Seeing a comedy on TV or at the movies is beneficial. Laughter is a great mood lifter. A creative activity can be helpful, especially if there is some accompanying physical activity. It could be as simple as making a birdhouse or as advanced as painting or sculpture.

A talk with a sympathetic friend could be useful, but it's a good idea not to spend too much time talking about the circumstances causing stress or the stress itself. A good airing is beneficial, but too many times it's an excuse to obsess over the problem. Some people are too much inclined to seek out only those who will reinforce negative evaluations.

Just keep in mind that these are all techniques to help relieve symptoms, they don't address the underlying causes. As such, they are only one (albeit important) component in curing stress. For that, more in-depth action is needed.

Circadian Rhythm and Sleep

2007-09-08T15:40:00.000-07:00

When you feel the effects of jet lag, or when you feel tired after working a rotating shift during the week, what actually is happening is that your body's circadian rhythm has been affected. The word circadian is derived from the Latin words circa diem which translated into English, means about a day. As far as the human body is concerned, one day refers to a 24-hour period.

Although most commonly associated with humans and their sleep patterns, circadian rhythm also has a direct influence on our blood pressure, our body temperature and our body's production of hormones. Together these internal changes tell our bodies when it is time to sleep and to wake and how our moods will be at any given time.

Rhythm is a very big part of nature. For example, we know that the Earth completes a rotation every 24-hours and that year after year, the seasons change from winter to spring to summer to autumn and then back again to winter. Therefore, circadian rhythm plays a significant role in animals' lives as well. The most notable example of an annual natural rhythm is the migration of countless species of birds every year.

When it comes to the sleep-wake cycle, there are two primary environmental forces at work: light and temperature. Circadian rhythm can also be affected by other stimuli such as the sound of your alarm clock and what and when you have eaten, and in women, their menstrual cycles.

Internally, circadian rhythm is influenced by an 'internal clock' located in the part of brain called the hypothalamus. Specifically, two large clusters of neurons situated on either side of the brain called the Suprachiasmatic nuclei or SCN is considered the body's master clock. The SCN work with other genes to help the body keep track of time. The stimulation and/or release of different chemicals, hormones and neurotransmitters is how the body knows when it is time to fall asleep and to wake up, when it's time to eat and when it's time to have intercourse and more.

When it comes to sleep, the following is a simplistic overview of how the circadian rhythm works. At the first sign of daylight, the body begins to produce hormones and neurotransmitters including serotonin and cortisol. These help the body transition into an awakened mode by increasing body temperature and blood pressure. Likewise, as daylight fades, the body begins to release melatonin, the main signal that tells the body to begin lowering blood pressure and to prepare itself for sleep.

When the body's circadian rhythm is in balance, it dictates the proper timing and release of these important chemicals, hormones and neurotransmitters. However, when the body's circadian rhythm is 'off' this timing and release is knocked out of balance. A prolonged imbalance can and often does lead to the development of a number of sleep disorders and emotional disturbances. It would seem then that being healthy and happy is all about keeping your circadian rhythm in check.

Melatonin and Sunlight

What makes us sleep? If you asked 10 individuals this question you'd likely get a variety of answers. Some people might say a comfortable bed and quiet surroundings are what makes us sleep. Others would ration that a nightcap is needed. Sheer exhaustion, a full belly and someone to snuggle with are some of the other opinions people have about what makes us sleep. Interestingly, few people would give the correct answer to the question which is actually the release of the hormone melatonin.

Melatonin is a hormone that is secreted by the pineal gland located at the base of the brain. It is secreted at varying levels throughout the day and its release helps to regulate the body's sleep-wake cycle. The pineal gland helps to regulate the body's internal clocks, and helps keep the body in balance by regulating the release of different hormones, neurotransmitters and chemicals that impact the body in many ways.

In fact, there is a high correlation between the release of melatonin and the body's temperature, both of which are controlled by the body's circadian rhythm. Melatonin levels and body temperature are both low during the day and gradually increase as evening arrives. Both reach their highest levels during nighttime sleep.

The onset of darkness stimulates the pineal gland into action which is why melatonin levels remain low during daylight hours. During the day, the melatonin levels are barely traceable. As darkness arrives, the pineal gland starts releasing more melatonin into the bloodstream. As more melatonin travels throughout the blood, the body starts getting more and more tired. Blood pressure slows as the body prepares to fall asleep. Melatonin levels continue to increase until they peak which generally occurs around 3 or 4 a.m. Afterwards, as melatonin levels slowly begin to subside, the body prepares to be awakened.

Anything that disrupts the normal release of melatonin can also disrupt sleep patterns. The body knows that the presence of less melatonin means that it should be alert and awake and ready for the day. Increased melatonin production signals that it is time to go back to sleep. Therefore, darkness any time of day can trigger the release of melatonin and the changes that naturally take place with its release.

The weather can have a direct effect on the production of melatonin, especially on overcast days or during the winter months with fewer hours of sunlight. Working inside a windowless office that lacks suitable artificial lighting can also cause problems for melatonin production. Such scenarios can cause melatonin levels to remain higher than normal during daytime, and may cause a person to feel less energetic and drowsy when he otherwise should feel alert and be able to concentrate. When more melatonin is released throughout the day, less will be released during the night, and this imbalance can cause insomnia and other sleeping disorders.

Light therapy can help when natural sunlight isn't available. However the best way to keep melatonin levels balanced is by allowing natural sunlight to penetrate your skin.

Sleep Hygene

2007-09-02T07:04:00.000-07:00

There really is such a thing as sleep hygiene and once you understand what it means, you likely will find that the quality of your sleep is greatly improved. Personal hygiene is all about the things you can do to keep your body clean and smelling good. Dental hygiene involves all the things you can do to keep your teeth healthy and strong and situated firmly in your mouth where they belong.

Sleep hygiene therefore, is about the habits you can get into and the things you can do to help ensure that when it's time for you to go to bed, you are able to fall asleep and stay asleep. What follows is a list of ways you can improve your sleep hygiene so that you can get the most out of your sleeping time.

Establish set times for sleeping and for waking

Having a regular bed time was important when you were a child and it is still important as an adult. Unfortunately we lead busy lives and getting to sleep at the same time every night is difficult. It's a bit easier to wake at set times because our jobs or our schooling force us to wake even when we don't want to. But when there's a day off, we treat ourselves by sleeping in later than normal whenever possible. Without a set time for sleeping and for waking it is difficult to train your body for sleep. Without proper training, adequate sleep night after night is difficult.

Learn to relax your body

If you just throw on your pajamas and jump into bed, your body might not be prepared to sleep, especially if you just completed an activity that engages your mind and body such as exercising, watching television or even eating. If you don't first relax, you'll find it takes longer to fall asleep even though you may feel exhausted.

To further help train the body into settling down to sleep, it's important to learn to relax before bedtime. About an hour before you plan to go to bed, start calming your body. Yoga and meditation are perfect ways you can take your mind and body into a relaxed state.

Other ways to bring about a relaxed state are by learning how to deep breathe. When you are busy concentrating on your breathing, the body automatically begins to relax. Progressive relaxation is a technique in which you start relaxing one part of your body and you continue relaxing different parts until you have covered the major parts from head to toe. When you are finished, you go back over your body in your mind. If any part of the body still feels tense, focus on that part until you can get it to feel relaxed.

If that's too much effort, try this relaxation technique. Flex and release your toes over and over again. This type of intense focusing on your toes can actually help to relax the entire rest of your body!

Taking Better Care of Your Sleep

Previously discussed were some relaxation techniques designed to help get your mind and your body to relax so it's easier to fall asleep. This section continues the discussion and outlines several other ways you can improve your sleep hygiene, which will help ensure your body gets the rest it needs.

Take a bath

Taking a bath is more than just a luxury. It's also a great way to help your body unwind after a busy day. And there's another reason why taking a bath helps you sleep. A hot bath taken 60 – 90 minutes before going to bed will cause your body temperature to rise. But then your body temperature will start to fall and that's key to sleeping better because that drop is going to make you feel sleepy.

Eat lightly before bed

And lightly is the key word here. Eating a heavy meal before bed can actually cause you to be uncomfortable and might, depending on what you eat, cause heartburn which worsens when you lie down. Both likely will cause you to awaken during sleep. Snacking on healthy foods before going to bed can help you from feeling hungry during the night. If you get hungry you'll become restless and probably won't be able to sleep as deeply.

Certain foods such as peanuts, turkey and milk help trigger the release of serotonin, a chemical within the body that helps you to relax. If you don't have any of these food items, eating cereal or toast with milk can help keep hunger under control. And if you don't want to wake constantly because you have to go to the bathroom, limit the amount of liquids you drink prior to bedtime.

Keep a notepad by your bed

If you attempt to sleep with your head focused on all the things you didn't do today and all of the things you need to do tomorrow, sleep will never come. Getting those and other issues out of your head and onto paper will help. So before you go to sleep, take a few moments to write down those issues that are troublesome, causing anxiety or even the things you are looking forward to. That way, you can get some rest.

Don't try to sleep if you aren't sleepy

If you lie in bed when you aren't sleepy you'll just toss and turn. If you want to go to bed but don't feel like sleep will soon follow, start reading. But do so somewhere other than the bed. It will help you become drowsy. Once you do feel drowsy, then it's time to get into bed. But still, if you are awake after 20 minutes or so, get out and do some other mundane task.

Try not to rely on prescription or OTC sleep aids. Discontinue their use and instead focus your efforts on developing better sleep hygiene. Incorporate the changes delineated in this article and soon enough you may find that the quality of your sleep has greatly improved!

How NOT To Deal With Stress

2007-09-02T06:53:00.000-07:00

There are several techniques for dealing with the physical and emotional causes and consequences of stress. Short-term symptom relief and long-term cures for chronic stress are possible. But there are many common strategies employed that are counter-productive. There are a million ways to go wrong. Here are some of the more typical errors.

In an attempt to alleviate the tension and worry that accompany stress, some individuals will unwittingly engage in self-destructive behavior.

The stress that can lead to being short-tempered can urge someone to lash out angrily at a trusted friend or loved one. It can incline some to excessive alcohol drinking or coffee drinking with the result of high caffeine intake, leading to more stress symptoms. It can lead to aggressive or violent behavior.

One of the most common results of stress is insomnia. When something is troubling you, and you are physically uncomfortable, it's difficult to relax enough to sleep. When you do manage to fall asleep, it's often interrupted during the night, or not the type of deep sleep that is genuinely restful.

Taking a sleeping medication may be helpful in some situations, but long term dependence on any kind of drug to deal with life's problems is self-defeating. Instead, learn and use some simple meditation techniques to focus the mind and induce a relaxing state.

A heightened focus on problem solving is natural for some types of individuals. But obsessing, even in the face of serious issues, is counter-productive. Try to see the problem as you would if it were being experienced by a friend. You would be concerned, of course. We're often much better at maintaining objectivity when the problem belongs to someone else.

Some people try to cope with stress by doing the right thing for the wrong reasons. Throwing oneself into projects at work is one way of shifting focus away from problems at home. But avoidance can only be partially successful, and only temporarily at that.

Some problems do go away on their own and ignoring them can be a viable strategy. But circumstances combined with evaluations that lead to chronic stress do not disappear simply because we're not thinking about them. A temporary break to gain perspective and get the emotions under control is healthy. Hiding one's head in the sand is not.

Fundamentally, all these incorrect and unhelpful methods have a common root. Reality doesn't go away when some aspects of it are inconvenient or unpleasant. Life is filled with obstacles placed in the way of achieving values. The existence of those hurdles and the need to overcome them - when combined with doubts about our ability to do so - leads to stress.

The Effects of Stress

2007-08-31T14:16:00.001-07:00

Though some of the effects of stress are still hotly debated within the medical and psychological communities, there are some that are broadly agreed on. Rapid heartbeat, raised blood pressure, a rise in blood sugar level and a lower digestive rate are just a few of the physiological effects of stress.

The psychological effects, though sometimes more subtle, are important too. Increased stress, especially when it lasts over time, often leads to irritability. A person will be more quick-tempered and easy to anger. He or she will be more impatient, and more inclined to fear the future while feeling less able to cope with the present. People who are stressed tend to find it harder to concentrate and have greater difficulty making decisions.

These two realms are not unrelated. The hypothalamus and the pituitary gland are two brain components that lead the charge during stressful events. They release a substance called ACTH (adrenocorticotropic hormone) that stimulates the adrenal gland, near the kidney, to release cortisol. Natural levels of cortisol rise and fall during the day, but an excess can contribute to the "flight or fight" response that we experience during stress.

That can lead to neck muscle tension, stomach and bowel upset and a host of other effects. There are studies that suggest that if the stressful state persists it can lead to weakening of the immune system. That contributes to more frequent colds and other bad health effects.

High stress can cause a shortened attention span, less efficient memory recall, lowered objectivity and other cognitive problems. As dire thoughts race around the mind, there is less focus on solving life's daily challenges in rational way. Moodiness, unreasonable anger, unwarranted feelings of injustice and other emotional consequences often follow.

The results of this are too often depression, apathy, crying in the absence of a specific cause, increased fear of failure and an overall sense of doom. But those are extremes and they are by no means inevitable.

There is sometimes a vicious cycle set up. The conflict between "I must" and "I can't," which is an essential element in stress, can lead to greater likelihood that, indeed, one can't. That loss of confidence in one's efficacy in dealing with life's challenges can become a self-fulfilling prophecy. But that too is not inevitable.

By focusing on the factors that led to stress, evaluating them realistically and keeping a sense of perspective about their consequences, stress can be reduced and even eliminated before it becomes a chronic problem. That, in turn, helps reduce the occasions when a minor problem leads to major stress, even in the short term.

Introduction to Sleep

2007-08-31T14:13:00.000-07:00

Sleep is something we do throughout our entire lives, from the moment we are born until the moment we are finally laid to rest. In fact, during an average life span, a person spends the equivalent of 27 years asleep!

Sleep is such a natural tendency that most of us don't give it much thought. When we do think about sleep, it's usually because we haven't gotten enough of it or because we feel the need to do it for longer than what would be considered 'normal'.

As taken for granted as sleep is, it really is a controversial topic. There are countless differences of opinion as to why we sleep, how much sleep we should be getting each day, where we sleep, what makes the ideal sleep environment, why we don't sleep enough and why we sleep too much.

The general consensus is that sleep is necessary otherwise we wouldn't spend so much of our lives doing it. Most also agree that sleep is our way of giving our minds and our bodies a rest.

Conclusions from the earliest studies about sleep indicated that the body entered a state of near paralysis during which time little activity took place. This belief changed dramatically when studies began focusing on brain activity. The realization that brain activity did not stop during the sleep state but instead was highly active and organized and carried out several physiological processes is what we refer to today as REM or Rapid Eye Movement sleep.

Sleep seems to be the body's way of recharging after a busy day. Some would argue that sleeping is a waste of time and that there are ways to train ourselves to get by with much less sleep.

Most of us can miss one night's sleep and still function rather normally the next day. Doctors do it all the time. There may be an increase in irritability and perhaps some trouble staying focused, but overall, the body and the mind still function.

Beyond that though, there is a noticeable decline in the mind's capabilities, specifically in the areas that control our language, our memories and our ability to plan. The symptoms that can develop are similar to the symptoms that develop after consuming excess amounts of alcohol including slowed reactions and impaired rationalization skills. At this point, an individual faces an increased risk of becoming involved in an accident.

A lack of sleep can cause problems properly regulating body temperature and can cause metabolism to increase. After several days of no sleep, hallucinations usually begin. So it does seem that we need to sleep

Some of the popular theories about why we need sleep are:

Sleep is a restorative process.
Sleep enhances the brain's ability to remember.
Sleep is a way to conserve energy.
Sleep is a way to keep us safe from predators.
Sleep just feels way too good!

The real reason why we need sleep will likely be discovered some day, but until then, the mystery continues.

What Is Stress?

2007-08-29T02:48:00.000-07:00

To most people 'stress' brings to mind something unpleasant. But many psychologists write about stress as something that can have positive effects. Why the confusion? The reasons lie in how an individual evaluates his or her own mental and physical state.

Some examples may help to make the point clear. Imagine two people, one a champion skier in the Olympics, the other a college senior about to take a final math test. The skier has been training most of his life for the contest, the senior has hardly studied at all.

From a purely physiological perspective both are going to be experiencing similar effects - rapid heartbeat and breathing, higher metabolism, active sweat glands and so forth. Psychologically, there are also similarities - higher concentration on the present and thoughts about the next few minutes, vivid images and heightened sensitivity to feelings.

But there are key differences, at least psychologically. The skier is exhilarated, ready for the challenge, and eager to show his prowess and win the contest. The senior feels doubt and fear.

In both cases it's reasonable to say that the two young men are under stress. You could also say they are feeling stressful. But the differences are important. The skier evaluates his situation as presenting a challenge he wants to take on and believes himself ready to tackle. The senior knows he is inadequately prepared and projects the consequences of his likely failure, a lowered grade and maybe the need to retake the class.

In both cases the young men are uncertain about the outcome, but each evaluates the odds of success differently. Each might also judge the outcome of failure differently.

The skier may wind up with only a Silver medal. That might be disappointing but in the Olympics, the number two spot can still lead to lucrative endorsements and a good future. The senior may see his chances for getting into a good graduate school diminishing. He may have to retake the class before he can even graduate.

Of course, the examples are very oversimplified. But the pattern is roughly right. Whether you feel stress or elation can often turn on how you evaluate external circumstances and your own inner state.

So there are actually two meanings of the word 'stress' that sometimes get mixed together. One refers simply to the heightened awareness and the physiological symptoms described above. The other is essentially equivalent to the combination of worry and those symptoms. The latter can have negative health consequences, since those symptoms can be physically harmful. But since humans are both mind and body and the two aspects affect one another, the psychological part is just as important.

The Stages of Sleep

2007-08-29T02:43:00.000-07:00

When you close your eyes and fall off to sleep, do you have any idea what's going on inside your body? Although you are at rest, not every part of your body is resting. The brain in particular is sending out all sorts of signals, many of which are controlling the various stages of sleep you'll be undergoing. Eye movements and muscle activity change throughout the various stages of sleep too.

Five stages of sleep have been identified, and on a good night's sleep you pass through all of them, several times. Although there are 5 distinct stages, the first four stages are grouped together and classified as the state of non-rapid eye movement or NREM. The fifth stage is considered the state of rapid eye movement or the REM stage.

The different states of NREM and REM are distinguished by the changes in brain wave activity that takes place. REM is also characterized by irregular but rapid breathing and heartbeat, a rise in blood pressure, increased brain activity and virtually no muscle activity.

NREM and REM sleep take place throughout the sleep period. The sleep that takes place during the first third of a night consists mostly of NREM while the sleep during the last third is mostly REM. Usually you will awaken from a REM stage.

Stage 1 is a transitional period. It consists of light sleep from which you can easily be awakened. During stage 1, the cycle of falling asleep and waking can repeat several times. During this stage you feel drowsy and begin to lose control over your muscles and your eye movements slow. During this stage, hypnic myoclonia, a sudden contraction or jerking of muscles, can happen.

Stage 2 occupies nearly half of the sleep period. During this stage the eyes stop moving, brain waves slow, body temperature drops and heart beat slows. Occasionally there are short bursts of eye movement.

Stages 3 and 4 are the stages during which the body is in a deep sleep. These 2 sleep stages are characterized by the presence of delta waves - brain waves that are extremely slow. Eyes and muscles are completely still during stages 3 and 4.

The REM stage takes place throughout the sleep period. REM always follows a period of NREM sleep and accounts for about a quarter of the total sleep period. The first REM occurs at the end of Stage 1 and lasts about 10 minutes. The final REM stage lasts longer, about an hour. If you sleep 8 or 9 hours, you'll typically experience REM sleep 4 or 5 times. You're able to dream during REM, too.

These sleep stages repeat throughout the sleep period. These repetitions are known as sleep cycles. Several sleep cycles take place during a single sleep period. As the sleep cycles progress through a sleep period, the amount of REM sleep increases. Keeping these sleep cycles from becoming disrupted is what results in better-quality sleep.

What Causes Stress?

2007-08-26T23:48:00.000-07:00

One of the facts that makes identifying the causes of stress difficult is that they can be nearly anything and can differ from person to person.

Losing a job, ending a close relationship, discovering a health problem... in the modern world there is no shortage of possible initiators. Also, some people react to these facts very differently than others. While some will be anxious, others will be stoic. Some people may thrive on the challenge of finding a new love, others may feel lonely and despair at the odds of fulfilling their dream.

The causes are neither entirely external nor internal, but generally involve both.

Losing a job can be an occasion for stress. A person may see his or her income plummet and wonder where the next paycheck is going to come from. Another, even in the same job market, may see the change as an opportunity to move away from a less than ideal situation to one that will be better in the future.

Similarly, ending a close relationship - whether with a friend, a romantic partner, a valued family member - can be stressful. But very quickly, at least in some cases, a person can come to view the situation as involving less of a loss or more of a chance to find a new love. Reactions vary because individuals are unique. They interpret their experiences differently.

But, though different, individuals within a culture often share many similar views and a common outlook. Because individuals are individual humans, they also share common physical risks.

Nearly everyone will be stressed if they are confronted by a dangerous criminal. Severe health problems - radical cancer, debilitating arthritis or even 'just' a major operation - will rarely be met with calm acceptance, at least initially. Many non-threatening circumstances will be met with similar feelings as well. Unjust treatment at work by an unreasonable supervisor, disrespect by neighbors or just simple indifference to justice will cause stress for nearly anyone.

The underlying causes of stress often have less to do with the external circumstances than an individual's expectations for the future and their evaluation of their own capacity to meet them.

If someone discovers the need to have a tumor removed, they may feel some stress. But, it can be less than another would feel if they believe their general health is good and they'll come through well. Someone who loses a job may be concerned, but their confidence in their ability to obtain another quickly and easily can result in only minor stress.

These examples show that both the causes of stress and the degree and length of time it's felt are a function of several factors. One of the major factors is the attitude of the person in the given situation. If you feel you can overcome serious hurdles quickly or without major loss, you will evaluate fewer external events as a cause for stress. When you do experience it, the degree of stress will be less.

How Much Sleep Do We Need?

2007-08-26T23:45:00.001-07:00

The number of hours of sleep we need on a daily basis varies depending on our ages and our current state of health. If we expect the sleep we do get to be beneficial, those hours of sleep must consist of quality sleep. If you are getting the suggested amount of sleep each night but still feel groggy or irritable or you cannot concentrate, there's a good chance you aren't getting enough deep sleep.

Newborn babies need the most, which is why they spend the majority of their days swaddled up in dreamland. Typically, newborns will sleep about 4 hours, then get up for a feeding, then they'll go right back to sleep for another few hours, then wake for a feeding or to get changed or to play. Then it's back to sleep. During a 24-hour period, newborns spend between 14 and 16 hours sleeping.

It's not until an infant gets to be between 3 to 6 months old that he or she can make it through an entire night without waking. Infants still spend a good part of their days asleep, sleeping between 10 – 14 hours.

Believe it or not, children and teen-agers really should be getting this amount of sleep as well. After taking into consideration a child's or teen's schooling and other activities, a solid 10 hours of sleep is sufficient for most. Interestingly, what has been perceived for years as laziness in teen-agers is turning out to be something more physiological. Studies are showing that more sleep seems to be necessary because of all the growth and hormonal changes taking place in a teen's body.

Adults need the least amount of sleep, and should feel lucky (as well as refreshed) if they can get around 8 or 8 ½ hours of sleep each night. In some cultures, people reduce the number of hours they sleep during the nighttime by an hour or so and make up the difference by taking a midday nap. Either way, the sum still equals around 8 hours for adults.

Older adults need about the same amount of sleep each day as adults, around 8. Women who are pregnant should increase the amount of sleep they get by about 3 hours.

You'll know you are getting enough sleep each day if you wake up feeling refreshed. If you find that you have trouble staying focused, or it takes only a few minutes to fall deep into sleep, or that you 'nod off' during the day, chances are you're not getting enough sleep.

Sleep deprivation can have serious consequences. If you are driving, your reflexes may be slower, your eyes may stay closed longer when you blink and your chances of becoming involved in an accident increase. Consuming alcohol while sleep deprived is not advisable since alcohol compounds these problems. Judgment, impulses, reaction times, hand-eye coordination and attention spans can all become impaired when you are sleep deprived. Serious sleep deprivation can result in hallucinations.

Jogging for Beginners

2007-08-24T15:24:00.000-07:00

It's been said that jogging promotes cardio-vascular health, promotes weight loss, lowers blood pressure, reduces the risks of heart attack and stroke, and improves sexual performance. Great results and well worth the minimal effort of slipping on a pair of shorts and shoes.

Jogging is easy to do and open to all who are physically able to do it. Jogging is more a relaxed way of running. It is a form of trotting or running at a slow or leisurely pace. It is a good way to get in better shape and regain energy. So it is a great way to lose weight but it is a strenuous activity. It is a 'high-impact' exercise that places strain on the body, notably the joints of the knee, hips and ankles. Going for a jog on a regular basis strengthens muscles, burns calories and improves cardiovascular fitness.

Getting your heart rate up to a healthy level when exercising will help improve your health in many different ways. An exercising heart rate of 60 - 75% of the theoretical maximum is ideal. This is calculated as 220 - age in years. For a 40 year old the theoretical maximum is 180. This gives an exercising heart rate range of 108 - 135 beats per minute (bpm).

A heart rate monitor is the easiest way to measure heart rate. It is a practical tool for avoiding overexertion. When in the above example the heart rate goes above 135 slow it down to a walk if you need to until it drops back below 135. It will seem like you are holding yourself way back, but even at your slowest jogging pace you will have doubled your resting heart rate, which is a significant increase in your metabolic rate.

Of all the equipment used for running, shoes are most important. Nothing will kill your jogging routine faster than blisters and sore feet. There are many different types of shoes on the market for jogging but the best ones have proper ankle support and plenty of cushioning around the heal to help absorb the stress of jogging.

The heavier you are, the more important it is to have well cushioned shoes. In order to distribute body weight and impacts optimally, modern running shoes have softer inside areas, or even liquid inside pads that absorb and distribute the weight and impact. As you get more advanced in your jogging program, you may find that you are willing to spend more money on a good pair of running shoes.

Jogging is not recommended for those with a BMI (Body Mass Index) above 30 as it puts a high strain on the joints. Starting with regular walking is gentler on the joints. After a couple of months as weight comes off add short bursts of jogging whilst walking. Gradually build up to all jogging and no walking.

Jogging is suitable for almost anybody, as you can make it as tough or as gentle as you see fit. Jogging is a fitness program that can be easily adapted to your schedule and is one of the most popular forms of exercise. It is very healthy and decreases the risk of getting a wide range of illnesses and is a good way of relieving stress. It is absolutely non-competitive, relaxed and best of all it is easy to do.

Conquering Stress

2007-08-19T07:34:00.000-07:00

Many writers will offer suggestions about how to manage stress. But wouldn't it be preferable to conquer it altogether? Here are a dozen things to try to do just that.

Yoga, Tai-Chi and similar disciplines from Asia have been effective for centuries in helping to relieve stress. The physical techniques limber up the muscles and help focus the mind into relaxing thoughts.

Meditation has also been practiced, in Asia and elsewhere, for centuries. It's easy to learn and has multiple benefits. Taking as little as a few minutes per day (though 15-20 is preferable) can go a long way toward relieving stress symptoms. The focus on any one thing helps move the mind away from the stressor. There is also evidence that, practiced properly, it can have numerous beneficial physical effects as well.

Deep breathing exercises can be a terrific first step toward getting stress symptoms under control. And lessening the symptoms is often a good first step toward curing the longer term problem. Try this: lie face down on the floor on a large towel, elbows bent with your hands flat on the floor. The backs of your hands should be under your chest. Now breath deeply, three or four times.

Dietary supplements can be helpful. The difficulty is that there are so many, and so many that are useless, that recommending specific ones is prone to error. Anything which helps elevate serotonin levels is likely to help. Beware those that promise miracle cures.

Some mild drugs, such as a sleeping aid can be useful on occasion. The risk is becoming dependent on them, not in the narcotic sense but simply as a crutch to avoid dealing with the underlying problem. But as part of a well-rounded program of stress relief they can be very beneficial. A proper sleep is essential to lowering stress.

Several newly popular (and some traditional) techniques have proved helpful for many. Aromatherapy, often combined with 'mood music' does actually work in a lot of cases. There's little scientific evidence that aromatherapy has any sort of deep significance, but memories are often associated with certain smells. It can certainly do no harm.

The old phrase from Congreve: 'Music hath charms to soothe the savage breast' still has a place in contemporary society. While the effect shouldn't be exaggerated, it's nonetheless true that the right kind of music can help shift mood. Both because of its memory associations with pleasant events and for reasons not well understood, music can alter feelings.

Often a good massage, particularly in conjunction with relaxing music, can be an adjunct to a larger program of stress relief. One of the most common effects of stress is severe muscle tension, particularly in the neck, shoulders and calves. Massage helps solve this physically and it has psychological overtones of doing something good for oneself that contribute to the effect.

In extreme cases, psychotherapy may be called for. The variety of schools and techniques employed make recommending a therapist harder than choosing a good dietary supplement. Trusted friends can often be a good source to turn to in this arena.

A Better Sleep Environment Can Help You Sleep

2007-08-19T07:23:00.000-07:00

You might not realize this, but your sleep environment can have a profound effect on the quality of your sleep. Here are some tips to help create the ideal sleep environment.

Room temperature

Ambient temperature that is too warm or too humid can make it more difficult to fall asleep. Ideally, the room should feel slightly cool as this temperature more closely matches that of the body when it is in the midst of sleep.

Finding the right room temperature isn't difficult when you're the only one in the room. But when the room is shared, what's cool enough or warm enough becomes a matter of opinion. That's when it's time to compromise. Adjusting the thermostat, using blankets, wearing warmer night clothes (and socks if necessary) and using a fan and/or humidifier are some ways that room temperature can be adjusted to accommodate everyone's needs.

Noise level

A quite environment is more conducive to sleep than one where there's background noise. Whether it's outdoors traffic or indoors television or a dog that's barking or a partner that's snoring, it can all lead to constant sleep disruptions.

How can you quite the noise levels inside your bedroom? Add a rug on top of bare wood floor. Cover windows with heavier curtains or drapes. Replace windows with those containing double or triple panes of glass. Play soothing music or use a fan or generator to help drown out noise. And if all else fails, consider wearing earplugs.

Bedside clock

If you can see the time on your clock when it's dark inside your room, you may be losing sleep. Sometimes, the more aware you are of how much time there is left for sleeping, the more trouble you have sleeping. Set your alarm and turn your clock so that you cannot see the time. Let your alarm and your body tell you when it is time to awake.

Sleep in an appropriate bed

The size of your bed and the type of mattress on which you sleep can both impact the quality of your sleep. If your bed is too small and you feel cramped, you may not sleep as well as you could if you had room to stretch out. Likewise with the mattress. If it feels too hard or too soft or too lumpy, you'll have trouble getting comfortable which can delay sleep or cause you to awaken frequently during the night.

Getting a new bed and/or mattress is a worthwhile investment if doing so helps you sleep better. Perhaps indulge in softer sheets and fluffier pillows too. Go ahead and splurge. You'll definitely feel better in the morning.

Sleep in bed

Doing other tasks in your bed confuses your body. It learns to equate the bed with performing tasks that require alertness rather than rest. Find some other place to watch television or pay your bills and use your bed for its intended purpose!

Lighting

When it comes to sleeping, the darker the better, especially if you work the night shift and end up sleeping during the day.

Are you aware exercise is diet best partner?

2007-07-25T15:48:00.000-07:00

The majority of people will try a hundred different fad diets, double as many nutritional supplements and even all sorts of wacky alternatives. However, getting them to exercise can be almost impossible.

It is an unavoidable fact that proper diet has to go together with an age-appropriate, regular exercise program - if the goal is good health and an attractive body. Exercise will produce a toned body; diet without exercise will achieve a slim, saggy result. Diet is essential, but exercise is its essential partner. Diet provides the proper fuel and exercise uses that fuel to generate health and fitness.

Flexibility Training

2007-07-22T08:24:00.000-07:00

Flexibility training involves performing a series of exercises that help maximize range of motion and muscle stability. The benefits are improved blood flow in the muscles and lower risk of injury.

There are three basic types of stretching exercises that help accomplish these goals: static, dynamic and Isometric/PNF.

Static stretches are the most traditional type, encompassing the more or less standard 'pull to maximum end point, hold for five or ten seconds, then release' group of exercises.

Static stretches should form part of every 10 minute warm-up routine. Every major muscle group should be given a gentle pull, hold and relax. This helps improve the circulation and readies the muscles for more vigorous activity, while decreasing the risk of tears or tendon stretching.

Dynamic or ballistic stretches are more controversial, since they involve stretch with added momentum or even using weights. They are potentially harmful and that risk-factor is one of the major elements behind the controversy. At minimum, you should seek out a knowledgeable trainer before engaging in this form of flexibility training.

As one example, rest one knee on a ball and slowly rotate the ball away from the body, giving a very moderate bounce at the maximum point. Lunges, performed by moving one foot ahead, kneeling slightly with the back straight and bouncing gently, would be another.

PNF (Proprioceptive Neuromuscular Facilitation) involves a combination of passive and isometric exercise. Apart from having a fancy technical name and associated acronym, PNF actually has several useful features that should motivate individuals to investigate its value.

Performed properly, under the guidance of an experienced fitness professional or devoted amateur, PNF can maximize range of movement and best prepare the body for more strenuous exercise.

Several exercises involve using a partner. The muscle group you want to work is stretched under tension, then contracted for several seconds, and your partner applies resistance to inhibit movement.

For example, stretch your arms out and slowly move them behind you, then contract the biceps, triceps and shoulders. Have the partner gently pull your hands together a little past the 180 degree mark as you attempt to pull your arms back to 180 degrees.

As another example, lie on your back on a comfortable surface. Raise one leg vertically and have your partner grab your foot. Your partner then presses the foot gently backward until you feel tension on the hamstring (the muscle on the rear of your thigh). You then contract the muscles as you attempt to move your leg back down, with your partner resisting the movement.

These examples are to serve only to give a general idea of the exercises. PNF exercises should only be attempted after you have received proper, hands-on training. Done incorrectly they can lead to muscle sprain or joint damage.

Whatever your workout routine, be sure to precede it by good flexibility exercises. That will maximize your performance during the more strenuous part of the total workout.

Exercising During Pregnancy

2007-07-20T08:24:00.000-07:00

Exercise throughout the entire nine months is healthy for most women - provided they exercise (pun intended) the proper caution.

Mild exercise, of types appropriate to the various stages, will help keep the circulatory system healthy, increase pelvic muscle tone and strength, and help to smooth out mood swings. Done right, you can lessen the severity of backaches, keep joints flexible and firm, and improve sleep.

Mild exercise helps release endorphins, which can help elevate mood. Proper strengthening and toning of the back, buttocks, and thighs helps improve posture and relieve backaches. Daily stretching keeps joints well-lubricated with synovial fluid. Moderate working out burns up some of that anxious energy, leading to more restful sleep.

Three exercises in particular are appropriate for most soon-to-be mothers: swimming, spinning and pelvic strengtheners.

Swimming is a great cardiovascular exercise and has the added benefit of easing the back and leg burden during later stages. Most women enjoy the (all too temporary) relief during those final months. Keeping the cardiovascular system active helps regulate the endocrine system and keeps muscle tissues full and joints flexible.

Swimming has the added benefit of working nearly all the muscles and joints in a low-impact way. Knees get a break from the higher stress of carrying additional weight and breathing exercises can be done while wading, in between laps.

Spinning, provided it isn't done too strenuously, can be a terrific exercise up until the last two months or so. The cardiovascular benefits are similar to swimming and the legs as well as stomach and pelvic muscles can get a really good workout. That benefits fitness overall, while helping to keep legs in shape to prevent falls. It also helps two particular muscle groups that will be needed during delivery.

A 10-minute routine on a stationary bike is plenty, keeping in mind that you should stop at the first sign of bleeding, fluid loss, dizziness or intense pain.

'Kegels' are a commonly recommended exercise - and for good reason. They help develop those very specific muscles that aid in giving birth.

To find the right muscles to focus on, pretend you're trying to halt urination in the middle of elimination. Squeeze those specific muscles for a few seconds, then relax. During the exercise, avoid tightening the legs or stomach. That will help isolate the right muscles you need to zero in on. Remember to continue to breathe normally, in and out slowly and regularly.

Before beginning or continuing any exercise routine once you know you are pregnant, be sure to have a long talk with your physician. Many of them are rushed, but be firm and get the answers you need in order to stay fit in a safe way.

Stop immediately any activity that produces heart palpitations, back pain or light-headedness. Don't concern yourself with weight loss during pregnancy, just keep fit in order to maximize your overall health and mental well-being.

Exercise Is Good For The Young

2007-07-18T05:48:00.000-07:00

Individuals under 20 are naturally more flexible, have higher metabolic rates and more energy than those older. But they, too, need to exercise (in appropriate ways) to avoid injury and build strength and endurance, avoid obesity and stay fit.

Particularly today, when there are so many electronic alternatives, young people may exercise less than they should. It's during the formative years that individuals lay the groundwork for what later become healthy or poor habits.

Kids will usually become quickly bored with routines designed for adults. But the activity doesn't have to involve organized group sports, either. A gentle jog with an adult, a tennis game, swimming, golf, martial arts, bicycling, dancing, gymnastics and many other sports are enjoyable for the younger crowd.

Kids are usually sensitive to anything that appears inconsistent or hypocritical from adults. Be prepared to follow your own advice and exercise with them. That also helps parents share quality time with their kids outside the house and during activities that benefit both. Parents get the added benefit of monitoring to ensure that the kids are exercising in a safe and proper way.

Like any routine, if it produces pain - even the day after - the individual is less likely to continue. Keep it simple and build up the difficulty and length gradually. Kids are more flexible, but they too need to warm-up and gently stretch before engaging in vigorous exercise. A few minutes of static and dynamic stretching will help avoid injury.

Exercise routines should take into account the age group of the individual child.

Children from about 4-7 should focus primarily on developing basic physical skills, such as coordination and balance. These are the years when motor skills, eye-hand coordination and other things adults take for granted are still fluid. Children take to these activities naturally, as well. Jumping rope, hopscotch and other simple activities help guide the development of these skills.

From the age of 8 or so, exercises can become more vigorous in order to keep that active metabolism from turning food into fat. Here again, though, adults need to guide kids in order to build good habits and avoid injury. Weight machines are almost always a bad idea for pre-teens, for example. They're risky and unnecessary.

Gymnastics, by contrast, helps build on those basic motor skills learned earlier while developing strength, balance and keeping the endocrine system active and healthy.

For teens, the field is wide open. They have the basic bone and muscle structure that gives them the potential for high performance activity in a wide variety of activities. But here, too, the possibility of injury remains for those who don't get the proper guidance.

Teens are inclined to roughhousing and rebelliousness. Give them an outlet that directs all that energy and independence to the achievement of positive goals - fitness, endurance, high scores.

Vitamin B1 and what it does for you

2007-07-17T00:46:00.000-07:00

Vitamin B1 is also known as thiamin. Learn the natural sources of vitamin B1, its daily recommended intake, and the problems caused by a deficiency in vitamin B1.

There is a health risk from obesity

2007-07-17T00:37:00.000-07:00

Being excessively overweight puts stress in the body and increases the risk for a number of health problems: liver damage, diabetes, heart disease, or colon cancer, to name a few. The answer is weight loss, but... what is the ideal weight?

Exercise After Surgery, For Women

2007-07-15T05:56:00.000-07:00

Exercise after surgery can be part of recommended physical therapy, or a return to pre-operative routines. In either case, done properly, exercise will help create flexibility, improve balance - by strengthening muscles that help stabilize joints - and keep the cardiovascular and other systems functioning well.

When and how you can begin exercise routines after major surgery will vary with the type of treatment you had. Most physicians will recommend at least a week, sometimes 6-12 weeks, of recuperation before even attempting regular routines. Consult your physician.

Most people will want to perform some kind of toning exercises and probably induce some weight loss. Most surgery reduces the metabolic and activity level - leading to weight gain and flabbiness.

Be sure to keep well hydrated, no matter what form of exercise you perform. This is helpful in order to keep the endocrine system functioning properly and aids the process that keeps joints lubricated.

Take it slow and return to your pre-operative level gradually. Here are some specific exercises for two different types of surgery. Again, consult your physician first.

Breast Surgery

About a week after surgery, you'll still be experiencing discomfort. But recovery will be aided by some simple arm exercises. Perform steady breathing during the following:

Lift the arm on the operative side and simulate hair brushing and eating. Do a few reps at most the first few times. Raise that same arm above the heart for an hour, two to three times per day in order to reduce swelling. With the arm raised, gradually open and close the hand, building up to clenching a tennis ball as the discomfort decreases. Alternately bend and straighten the elbow.

After a couple of weeks you may feel fit enough to perform the following exercise.

Hold a broom handle (with the broom cut off), in both hands with your palms up, arms outstretched. Lift above the head and hold for a few seconds, then lower the broom handle to the pelvis. Repeat several times.

Hysterectomy

In these exercises, you'll work the abs, pelvic, and back muscles. As with any routine, be sure to get the advice of your doctor before beginning.

Lie on the floor, knees bent, hands behind your head. Press the small of the back gently into the floor, then more firmly. Don't try to work 'through the pain'.

Raise your head and shoulders slightly off the floor, paying attention to the contraction of the abs. Take care not to move the chin toward the chest. Then slowly lower the head and shoulders back to the floor. Repeat several times.

Lift the hips, hold for a few seconds, then lower them. Do 10 reps. Then, alternate with the abdominal exercises. Roll over onto the knees, making sure you have some knee pads or carpeting to soften the point of contact.

Slowly raise one arm and the alternate leg. Alternate. Right arm out, left leg out, then, left arm out, right leg out. Hold each for a second or two, switch and repeat 10 times.

Again, don't try to exercise if you feel intense pain as distinguished from mild discomfort. Take it slow, building up strength over time.

Vitamin A and carotenes

2007-07-11T19:32:00.000-07:00

Vitamin A and carotenes are the first in the list. Learn the natural sources of vitamin A and the problems caused by a deficiency in vitamin A.

Natural Cures for Painful Periods

2007-07-11T19:30:00.000-07:00

Although menstruation is a sign of health, many women hate going through their menstrual cycles because of the discomfort involved. Every month millions - if not billions - of women experience headaches, backaches, cramping, and irritability and believe this is what they have to look forward to for the next 20 plus years. This discomfort is abnormal and unnecessary.

The technical term for painful periods is dysmenorrhea, but whatever you call it, pain and discomfort should not be a normal part of menstruation. If you are experiencing pain, that is a sign that something is wrong. Your doctor can perform a simple saliva or urine test to measure the level of free-circulating hormones in your body. If the test finds a hormonal imbalance, there are bio-identical hormones that can be prescribed in the form of a patch.

Polycystic Ovary Syndrome (PCOS) is another reason many women experience painful periods. It's estimated that 10-20 percent of American women have this condition. If you have PCOS, it means that your endocrine (hormonal) system is malfunctioning. Women experiencing PCOS will experience one or more of the following:

- Painful periods
- Heavy bleeding
- Irregular periods or no periods
- Difficulty getting pregnant
- Repeated miscarriages
- Hyperglycemia
- Acne
- Hair loss
- Hair growth on face, back, or chest
- High cholesterol
- Diabetes

This may seem like a wide variety of symptoms, but remember that all of these functions are controlled by hormones, and when the endocrine system is disrupted it disrupts every system in the body. Hormones are simply chemical messengers that tell various bodily organs what to do - release an egg, grow hair, shed the uterine lining, etc. Endocrine disruptors are synthetic chemicals that act as hormones but can also disrupt or block the body's natural hormones.

This is why diet and environment play an important role in eliminating painful periods. Endocrine disruptors such as parabens (methyl, ethyl, butyl, propyl) can be found in many personal care products. Diets high in sugar and starchy foods lead to increased insulin levels in the body which leads to diabetes which often accompanies PCOS.

So aside from seeing the doctor, what can women do to prevent painful periods? There are several things.

Eat a high fiber diet in order to promote regularity. Constipation can be a cause of menstrual cramps.

Avoid caffeine, alcohol, sugar, starches all of which promote inflammation and can increase cramping.

Get lots of vigorous exercise. Women who exercise bleed less and are generally less likely to suffer menstrual cramps.

Take nutritional supplements. Magnesium relaxes the uterine muscles. If you cannot tolerate magnesium, have an Epsom salts bath before and during your period.

Fish oil, rich in omega-3 essential fatty acids, help ease menstrual problems.

Vitamins B6 and B12 help reduce heavy bleeding.

The Chinese herb Butiao is used as a traditional herbal treatment for menstrual cramps.

Cramp bark is another herb effective in treating problem periods. It's often used as a tea.

A hot compress made of ginger-tea placed on the lower abdomen relaxes muscles.

Dong quai, another Chinese herb, helps regulate the menstrual cycle by balancing hormones.

Try using sanitary pads instead of tampons. Introducing anything to the vaginal area can cause cramping.

A herbal bath with essential oils clary, sage, cypress, and/or lavender can be soothing. You can also add them to massage oil.

Try buying your personal care products from the health food store. They will be free of endocrine disruptors.

Remember, menstruation is a sign of health. It means your hormones are balanced and working correctly. Painful periods are not normal, and there are medical and herbal remedies to restore your health.

Back Flexibility and Strength Exercises

2007-07-11T17:12:00.000-07:00

Anyone who has ever suffered from a major backache knows how central the back is, even in times you might think it isn't important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.

The lats are the large 'side' muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You'll quickly feel a tensing of the muscles on the side of the arm you use. It's especially noticeable if you have back pain.

Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.

Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.

Knee to Chest

Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.

Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.

Rotations

Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knee. Move the knees slightly left, then right.

Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.

Alternate the action by crossing your arms over your chest, then repeat.

Pelvic Press

Lie down on your back, knees raised and feet flat on the floor. Push the small of the back into the floor, feel the tension in the lower abdominals. Vary the action by moving your feet together and performing the exercise, then slightly apart and repeat.

As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.

Pelvic Lift

Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.

Remember to breathe normally through the exercise, in and out slowly.

Dog Stretches

On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)

Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.

Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician.

Vitamins and Our Body

2007-07-11T02:32:00.000-07:00

Vitamins and minerals are essential to good health and food is the best source for them. That is why every recipe for health should include a review of essential vitamins and minerals and how to get them. All of us are more likely to persevere in good nutrition habits if we understand why they are important, so discover which are the most common vitamins, which ones are scarce and how to incorporate them to your diet.

Have you ever wondered how vitamins and minerals help your body?

Avoid Workout Injuries

2007-07-09T08:31:00.000-07:00

From some trainers 'No pain, no gain' really means 'you should feel some pain'. While mild discomfort is to be expected, especially for those just beginning a new fitness routine, pain is a natural warning sign. Pay attention to it.

A good workout routine will test you, but shouldn't damage you. As muscles get used, especially somewhat beyond their usual range, lactic acid, micro-tears and other physiological changes occur that result in muscles being built up stronger than before.

But if you are experiencing back pain, neck aches, knee joint soreness and other symptoms, you should consult with an expert. Your technique may be wrong, you may be trying to do too much, too soon, or you may have a medical problem that should be addressed.

Work up to any vigorous routine slowly. How slowly will vary from person to person, depending on age, experience, prior exercise routines and overall fitness. Get muscles warm and limber before cranking it up. Most strains and rips result from being too cold and not stretching, or extending more than you're ready for.

Warm-ups should take at least 15 minutes and include very gentle jogging in place or jumping jacks to get the cardio and lung systems working well. They should include some slow, gradual stretching to get joints lubricated and muscles relaxed and gently lengthened. Warm-ups that are too short can easily lead to stretched or torn cartilage that takes a long time to heal.

Don't let inexperienced trainers, or so-called 'friends' embarrass you into believing you have to get out and run five miles two weeks after an injury, surgery or other debilitating condition. Physical therapy and exercise sometimes requires that you work against discomfort, but you don't leap over tall buildings the first day out.

Every person committed to fitness will want to push him or herself to achieve excellence. But an attitude that leads to overdoing it is counter-productive to your goal. You're working to improve or maximize health and overall body tone and strength - not proving you are 'mentally tough'.

Before you begin a new routine that involves activities that are unfamiliar, get guidance from an expert. Next to bad warm-ups or overdoing it, incorrect technique is the leading cause of injury. If you don't know how to use a station at the weight machine correctly, don't be embarrassed to ask. No one is born with this knowledge. Anyone who mocks you for ignorance, isn't someone whose opinions you have reason to heed.

Be aware of your environment while you go through your routine. It's easy to get into a rhythm, get concentrated on your workout and end up crashing into a wall or a nearby person. Jogging especially requires that you pay attention to the surface you run on and the people and cars around you. No shoe in existence will keep you from slipping on a muddy patch. Only awareness and good reflexes can help.

Stay within your comfort zone as you gradually expand it. One of the foremost reasons people give up on workouts is injuries produced by working beyond their capacity. That makes working out no longer fun. Building up, while you build out, to increase your ability to do more, faster will keep you going for years to come.

Your health will thank you for exercising common sense, while you exercise your body.

Abdominal Exercises, Benefits and Limitations

2007-07-05T04:37:00.000-07:00

Anyone interested in fitness wants to have great looking abs - firm, rippled and well-toned, along with a trim waist. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist.

As you exercise, you consume energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue.

But that process takes place non-selectively. You don't get to choose which fat deposits the body converts. That means, you can't 'spot reduce' by working on your abs. The effect is still achievable, but doing abdominal exercises alone doesn't target that fat.

When you focus on the abs, you will build strength in that area, by increasing the muscle mass in those muscles. That's helpful for a number of reasons. It keeps a firm, strong layer of muscle which helps keep the stomach and other internal organs well inside the plane defined by your hips. You get a nice trim, flat look.

Abdominal exercises help in another way, too. Since the abdominals are large muscles, they consume a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise. That burns many calories, resulting in weight loss and fat reduction.

There is no gadget, supplement or drug currently on the market that will do that safely and effectively as a substitute. It can only be done through proper diet and regular, moderate to heavy exercise. There's no shortcut to a trim waist, at least not yet.

The effect is also limited by genetics and age. Some people store more fat around the middle more readily than others. Gender, obviously, makes a difference as well.

Many women in their 40s will naturally develop a pouch in the lower abdomen as their hormones change. Many men will naturally develop 'love handles' at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.

In order to achieve the desired effect you have to approach muscle fatigue. There's no need to perform a hundred crunches to accomplish that. Done correctly, 20 reps is enough. You don't even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.

But for best effect, warm up and try the following:

Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don't use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift and hold, focusing on the abs.

Feel the burn. Repeat daily for 10 minutes or twenty reps. In a few weeks, you'll see definite results.

Basic Nutrition Ideas for Weight Loss

2007-07-02T16:39:00.000-07:00

In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is 'good'. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the following basic information.

Age Has a Whole New Meaning Today

2007-07-01T11:01:00.000-07:00

In generations past, exercise was believed to be mostly for the younger set. It was even believed that older people couldn't increase muscle mass or strength if they wanted to. Studies at Harvard and elsewhere have now firmly put that myth to rest.

Exercise for the over-50 crowd is decidedly healthy. As people age, several changes occur that exercise can help slow or reverse. Metabolism slows, leading to increased fat accumulation. Artery passageways often narrow, leading to higher blood pressure and lowered flow. Bones become thinner and more porous, a condition known as osteoporosis. Muscles and skin lose tone.

Those effects can be retarded or even turned back to a degree with regular, age-appropriate exercise. The American College of Sports Medicine suggests 15-60 minutes of aerobic (oxygen-enhancing) exercise a few days per week.

One goal among others is to raise the heart rate to 60-90% of the safe maximum (220 beats per minute, minus your present age). A good cardiovascular workout - a 30-minute brisk walk or three 10-minute walks per day, mild jumping jacks, gentle jogging in place, swimming, a dance routine or any other method - helps keep the heart and blood vessels healthy.

Strength-building exercises help keep the muscles toned and keep weight and blood sugar levels at appropriate levels. Balance exercises can help build good leg muscles, leading to better support for joints and less likelihood of a fall. (The National Institutes of Health report 300,000 hospital admissions per year for broken hips, many of them from seniors falling.)

Gentle static and dynamic stretching exercises help keep muscles flexible and joints lubricated. That helps out with balance, but it also maximizes range of movement. That means better coordination and less pain during both exercise and everyday activities.

Endurance exercises help keep the heart and lungs healthy as well as keeping muscles toned, joints moving freely and other body systems functioning well. A slightly higher metabolic rate stimulates a variety of organs to produce needed biochemicals. The human body functions better, longer when it is subject to mild activity than when sedentary for long periods.

All these activities help raise the onset age of osteoporosis and to minimize its effects after it begins. Non-insulin dependent diabetes mellitus is less likely for the physically active. Certain forms of heart disease are less likely for those who exercise moderately later in life.

There is ample evidence that moderate, regular exercise helps the psychology as well. It can decrease the severity of depression and heighten mood. The social aspects can help with the isolation that older people sometimes feel, especially as friends and loved ones are no longer part of their lives.

Older people should consult a physician or trainer (preferably both) before starting any new exercise program. Begin slowly, especially if exercise has not been part of your lifestyle. Build up flexibility, strength and endurance gradually.

If you have a medical condition, be sure to discuss your plans with a physician and sports expert to develop an exercise routine appropriate to you.

Losing Stubborn Pounds

2007-06-28T03:23:00.000-07:00

During any exercise and diet regimen, losing the first few pounds is often very easy. That's good because it's a great motivator when you see results right away. But as you lose more, the rate of loss, and the speed with which you see visible effects, slows down. It's hard to keep going when you aren't seeing the benefits.

But don't lose heart. It's natural that initial efforts at a certain level will get you only 80% of the way there. The other 20% is going to come harder. That's just the way things are. There are techniques that can help you get that last 20% - and, more importantly, keep 100% of the results over the long term.

Sometimes the difficulty in shedding that last 10 or 20 pounds can be loss of willpower. After achieving so much, it can be easy to say 'that is good enough'. If so, that may be ok. You may validly choose to reevaluate your goals and decide that it truly is good enough.

But beware of long term effects.

One long term effect is the difficulty of maintaining staying power for other goals. If you develop a habit of giving up before the job is complete, it becomes that much more difficult to stick with it the next time. On the upside, if you do go that last mile, the positive morale boost is a great reinforcer.

The other possibility in giving up too easily and too soon can be a greater difficulty in keeping the weight off. The earlier you let go of your original goal without achieving it, the more likely you are to gain at least some of that weight back. Sticking with it helps keep those hard earned results permanently.

There are physiological reasons as well why that last 20% can be tough. Some bodies just reach a natural plateau. It can be just a stopping point on the way to a higher peak, however. It's difficult to know for sure unless you keep climbing.

You may have slacked off of the length of exercises, or it may just require a longer period to get the same results. By analogy, it's easy to scoop peanut butter out of a full jar, but getting those last bits is harder and takes longer.

If you've been doing cardio 30 minutes a day, three days a week, you may need to extend it to four or five days. That's usually preferable to extending the length of the workout. You can begin to get close to the injury zone if you work yourself too hard during a given workout. But, you can up it to 45 minutes with minimal risk, if you judge that you still have that much more to give.

You may need to increase the intensity, at least for a while. Getting the heart rate up from 65% to 75% of maximum is one possible way. Here again, be careful of overdoing it. You don't want to achieve those weight loss goals at the cost of serious risk to your overall health.

You may have to try some new exercises. Muscles adapt. Trying some new ones works those that may have been getting less than the most strenuous workout while you were achieving that 80%.

Keep at it until you hit your final desired goal, then keep it steady. Long term results require a permanent lifestyle change.

Exercise and the Immune System

2007-06-24T01:40:00.000-07:00

Few subjects in health or diet ever get put to a final rest. Present studies often contradict earlier ones, until no one knows what to think. One of the few areas that almost all serious studies seem to agree on is the relationship between exercise and the immune system.

No reputable researcher will claim that exercise will repair a weakened or diseased immune system. Nonetheless, a broad spectrum of studies confirm that moderate exercise can help sustain and strengthen it, even when the effects are indirect.

The role of exercise in helping to lower stress - and the subsequent beneficial effects on health - has been widely studied. Here the studies are less clear, contradicting one another in some details. But overall the conclusion is the same: moderate, regular exercise helps the immune system by moderating the effects of stress.

Most studies carried out over the last 30 years agree: a continual high level of stress has a number harmful effects on overall health. People who experience high stress get more colds, suffer more digestive tract problems and have more frequent bouts of fatigue. Part of the latter is indirect, since it tends to lead to lowered amounts of restful sleep.

Regular exercise helps relieve stress. It does so directly, by providing an outlet for, and consuming much of, the nervous energy produced by stress. It also helps indirectly by shifting one's focus away from the external factors producing the stress.

Exercise can help the cardiovascular system, which in turn improves blood flow, carries away toxins from muscles and organs, and helps keep the kidneys and endocrine system working well. It helps remove germs and circulate antibodies.

All those promote a healthy immune system by lessening the body's susceptibility to disease, while increasing the robustness of the immune system itself.

Exercising increases the body temperature slightly. This, as anyone who has suffered from a cold knows, is the body's natural response to colds, flu and other diseases. The increased temperature helps kill the infecting organisms.

A study at the University of Colorado, Boulder suggests that moderate exercise helps prevent colds as well. It showed that individuals are less likely to get sick after stressful situations when they had engaged in a regular program of moderate exercise. Those that began exercise only on the same day as the stressor didn't enjoy those benefits.

The study was carried out on rats, but one of the reasons those mammals are used is the similarity in some systems, and their responses, to humans.

Exercise programs, undertaken consistently and correctly, help improve body image - that's one of most individuals primary goals in making the effort, after all. That improved body image often leads to higher levels of confidence and relaxation in social situations. That in turn helps reduce stress and enhance the immune system.

Whether the effects are direct or indirect, exercising can help you support and enhance your immune system. That leads directly to better overall health.

Exercise to Control Diabetes

2007-06-20T17:41:00.000-07:00

Many factors contribute to the onset of diabetes, including genetic predisposition and diet. But exercise can help reduce the odds of getting and the severity of this disease.

Diabetes comes in two types, Type I and Type II. In either case, the body has difficulty regulating the level of blood glucose. Glucose is the primary source of energy for the body's activities.

One basic reason is the inability to produce the proper amount of insulin, a hormone that helps transport glucose to the cells. In Type I diabetes the body can't produce adequate insulin, so the loss has to be made up from the outside, usually via injection. This is the more serious type and control of the condition requires obtaining medical advice.

In Type II diabetes, individuals produce insulin, but it's less effective in performing its role as a transport aid. This is the type that is more likely to occur as we age. The kidneys become less efficient and we tend to adopt a more sedentary lifestyle. We sometimes worsen our odds by being more indulgent about food. The long term effects add up.

Type II can be controlled with diet and exercise and with careful self-monitoring under the care of a physician, the effects can be minimal.

Exercise helps increase insulin sensitivity. It also reduces body fat, which helps regulate the amount of glucose needed and used. Weight training helps by increasing the metabolic rate, reducing body fat. At the same time, it increases the use of glucose used by muscles and improves the ability of muscle tissue to store it. All those help achieve the preferred glucose level.

Get professional advice and start any new program slowly, particularly if you have not been active habitually. Pain from doing too much too soon is one of the leading factors that discourages people from continuing a program. Also, the body needs time to adjust to changes in hormone level, metabolic level and thus glucose and insulin levels.

Be sure to warm up for five to ten minutes at minimum. Easy stretches and low-impact, low heart rate exercise help get the muscles infused with blood and joints limber. Take care not to exercise when it is too hot. Heat stroke (from too high an internal temperature and lack of fluid) is a risk, and more so for those who are older.

Humidity levels are a factor to consider, as well. The body's ability to regulate internal temperature is made less efficient when the moisture content of the air is high. The heat doesn't travel out of the sweat and off the skin so readily. On hot and/or humid days, wear loose fitting clothing and reduce the time and vigor of your routine.

Walking is a great way to get started. Try to walk on grass rather than concrete or asphalt, but with good shoes you do either. An hour per day every day is best, but even 20 minutes three or four days per week will help.

Persistence is key. Reducing the odds of getting diabetes, or controlling it once you have it, require permanent lifestyle changes. But the benefits are not only the absence of a debilitating disease, but a healthy body and improved mood.

What Is Fitness?

2007-06-20T13:41:00.000-07:00

Aristotle helped define the standards of fitness 2,500 years ago when he taught that a thing that suits its purpose well is fit. Fortunately for us, the cardiovascular system, lungs, skeleton, muscles, endocrine system and all the other amazing components of the body function for our purpose: to live well.

Exercising aids fitness in numerous ways, each involving one or more of those systems.

Increased physical activity causes the heart to work harder than at rest. That increases blood flow, floods tissues with fresh oxygen and removes cellular waste products.

Exercise causes the lungs to draw in extra oxygen to bathe the tissues and help power the heart. Exhalation removes carbon dioxide, a waste product of certain biochemical reactions.

Regular, moderate exercise helps raise HDL (High-Density Lipoprotein) cholesterol (the 'good' type). It helps regulate blood sugar levels and converts stored fat into sugars that are used to provide energy. That process also prevents obesity.

The other benefits of a regular fitness program are more obvious and usually among the more direct goals of most people who make the effort: increased muscle mass, toned legs, buttocks, arms, stomach and healthier looking skin. Along the way, the individual receives the added value of greater strength, improved balance, higher endurance and (often) a better frame of mind.

Different types of routines will emphasize one area more than another. Aerobic routines help the cardiovascular and pulmonary systems, weight lifting focuses on building muscle tone and mass, yoga and pilates helps balance, flexibility and muscular control. But each of these, and several more, help more than just the intended focus group. The body is an integrated system and improving one area almost always has beneficial consequences for others.

All those benefits, at least to a moderate degree, can be had for minimal daily effort. Moderate intensity activity for 30 minutes per day, at least five days per week, will go a long way toward optimizing fitness.

A brisk walk, taking the stairs up one or two flights, a short daily jog, jumping rope and many other simple activities can be carried out with no special equipment or training.

More intense activity, done properly, can raise that level even further. A vigorous tennis game, a few laps in the swimming pool, an hour on the treadmill or exercise bike, or any of a dozen others, can raise your fitness to a peak with only a moderate investment of time and money.

For the truly committed there are, of course, a thousand and one classes at the gym, and every conceivable kind of home fitness equipment to fit a variety of budgets. A daily routine using free weights, followed by a good jog around the park will keep all systems functioning well.

And, as Aristotle taught all those centuries ago, to function well is to live well.

Low Calorie Recipes

2007-06-19T08:12:00.000-07:00

There are some low calorie natural options to serve on the side. A basic apple sauce is both, nutritious and low calorie, not like white sauce or any other cream based sauce. Again a basic tomato sauce, again, is a good natural way to accompany a dish and it doesn’t pile the calories –don’t forget the benefits of lycopene either. Sauce or dip, tzatziki is flavorful, low fat and low calorie also. Search for options along this line.

The Massage Therapist's Body and Brain

2007-06-16T03:41:00.001-07:00

The human body is an amazingly complex system, and the massage therapist has to know it well.

The human body has over 650 muscles, more than 200 bones and uncounted connective tissue, tendons, ligaments and more tying them all together. Though the therapist doesn't have to memorize every single one, he or she has to be familiar - both intellectually and physically - with a great many of them.

Add to that the knowledge of physiology required - not just the names of parts but how they work and interact - and you have a formidable hurdle to overcome on the way to becoming a massage therapist. As if that weren't enough, the massage therapist has to understand and detect directly with the hands, arms and feet what is happening with a particular client in a particular session.

The therapist has to go beyond even this when specializing. There are a dozen different forms of massage - Swedish, Shiatsu, Deep Tissue and others. There are combinations of styles, such as sports massage.

Proper stance, pressure, alignment and much more is required in order to deliver a quality massage. To achieve that the massage therapist has to recognize which muscles are affected by what kind of activity. He or she has to know how to work them to remove knots, achieve relaxation, improve circulation and more.

A knowledge of possible injury during the session is necessary, as is recognizing when not to massage. Deep tissue techniques in particular can cause more problems than it solves. A client who comes in with pain may be just suffering from the usual ache that prompted the desire for a session in the first place. Or they may have a medical condition that means no session should be performed.

To do this hour after hour, day after day, without injuring his or her own body is a perpetual challenge of the practice. A therapist's body can also become sore from effort - the effort involved in the practice. Techniques are taught in massage schools to preserve thumbs, ease hands, shelter the back and knees - all parts easily stressed by an active therapy practice.

Then there is the proper equipment. Sometimes a simple mat, or even a towel-covered floor is enough. Other styles require a table that has to be judged properly. Chair or corporate massage requires a specially designed and built chair for clients. Recognizing quality is important, both for client safety and to avoid losing money on bad investments.

All those aren't simply business decisions, since they affect the effectiveness of the massage delivered. Poor equipment, lack of knowledge, poor technique can all make even the most skilled massage artisan a less than complete success.

That sums up to a considerable amount of theory and practical knowledge, and experience needed to be an effective massage therapist. And you thought, perhaps, that all they did was rub oil around?

Massage - The Massage Therapist's Body and Brain